I fruits that you find on the market only a few months a year are few and among them there are the khaki. "Very rich in beta-carotene, an antioxidant substance that gives it its beautiful orange color, they also provide a good dose of vitamin C (23 mg per 100 g)", explains dietician Valentina Bolli.
They are just a little caloric. But given the high intake of fibers (in a hectogram there are 2,5 g) they do not raise the glycemia, especially if combined with other specific ingredients as in the dessert suggested at the end of the insert by Dr. Maria Paola Dall'Erta, our biologist chef.
In the November diet you will also find many others autumn foods. «Following the seasonality of fruit, vegetables and fish brings variety to the table and avoids the risks of a monotonous diet, that is the lack of some nutrients and the desire to go beyond the limits. Boredom, don't forget, is the main enemy of any weight loss regime », warns Dr. Carla Lertola, a dietician.
In the shopping list
Vegetable: beets, beets, beets, broccoli, artichokes, thistles, carrots, cauliflower, Brussels sprouts, various cabbage, cucumbers, chicory, spring onions, beans, prickly pears, fennel, curly endive, lettuce, sweet potatoes , turnips, endive, salsify, celery, celeriac, spinach, Jerusalem artichoke.
Fruit: pineapple, oranges, avocado, persimmons, chestnuts, lemons, mandarins, pomegranates, apples, quinces, walnuts, pears, grapefruits, grapes.
Fish: anchovy, mullet, mullet, red snapper, hake, sea bream, sardine, sole, mullet.
The easy diet to face the cold
Follow the menu for 1 week: it provides you for her for him 1400-1500 calories per day (1800-1900 for him). It is ideal for returning to healthy eating habits, often forgotten when winter approaches.
Here the weekly menu.
Monday
Breakfast
• Coffee or tea
• Latte parz. screm.
• Wholemeal biscuits
Snack
• Mele
Lunch
• Wholemeal sandwich with raw ham + lettuce in salad
Snack
• Orange
Price
• Mullet fillets
• Boiled Jerusalem artichokes
Tuesday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Toasted wholemeal bread + 1 teaspoon of honey
Snack
• Grape
Lunch
• Omelette with spinach
• Mixed salad (avocado, escarole, carrots, 10 g of walnuts)
• Whole grain bread
Snack
• Pineapple
Price
• Spaghetti with tomato and peas
• Chicory in salads
Wednesday
Breakfast
• Coffee or tea
• Latte parz. screm.
• Wholemeal rusks with 2 teaspoons of jam
Snack
• Clementine
Lunch
• Sandwich with provolone, spring onions and lettuce
• Cucumbers
Snack
• Kiwi
Price
• Sliced beef with rosemary
• Fennel in salads
• Rye bread
Thursday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli
Snack
• Mele
Lunch
• Penne with ricotta
• Beetroot in salads
Snack
• Orange
Price
• Baked sea bream fillets
• Julienne carrot salad
• Whole grain bread
Friday
Breakfast
• Coffee or tea
• Low-fat fruit yogurt
• Cereal flakes
Snack
• Pere
Lunch
• Lemon chicken slices
• Broccoli
• Whole grain bread
Snack
• Mele
Price
• Pilaf rice with chickpeas and boiled carrots
• Mixed salad
Saturday
Breakfast
• Coffee or tea
• Latte parz. screm.
• Biscuits
Snack
• Pineapple
Lunch
• Spaghetti with tuna, olives and lemon
• Escarole salad
Snack
• Kiwi
Price
• Salad of raw new cauliflowers (very finely chopped), parmesan flakes, carrots and crumbled friselle
Sunday
Breakfast
• Coffee or tea
• Lean yogurt
• Muesli or cereal flakes
Snack
• Mele
Lunch
• Amaranth and red bean meatballs with parsley sauce (see recipe below)
• Celeriac Julienne
Snack
• Grape
Price
• Roast turkey
• Steamed cauliflower
• Mixed seed bread
Red bean and amaranth meatballs with parsley sauce
For 4 people
Boil 200 g of amaranth for 20 minutes. Turn off, cover and wait 15 minutes, then drain and set aside.
Go through the sieve 400 g of boiled red beans and mince 1 clove of garlic. Combine everything with amalgam and mix with 2 egg whites and 50 g of breadcrumbs.
Season with salt and pepper and add 1 tablespoon of extra virgin olive oil. Shape of the meatballs, to be placed on a plate with parchment paper e cook at 180 ° C for 20 minutes. Blend 1 bunch of parsley with the juice of 1 lemon, 2 tablespoons of extra virgin olive oil, salt and pepper and use the cream to accompany the dish.
Every day (portions for her / portions for him)
Bakery products (biscuits and rusks): 30 g • 40 g or Breakfast cereals: 30 g • 40 g
They cannot provide more than 430 calories per 100g: check the value on the label! It is better if they are whole (in order to give you more fiber).
Partially skimmed milk: 150 g • 200 g or Low-fat yogurt (also with fruit): 125-150 g • 200 g
Vegetable: free and in abundance
Fruit: 400 g • 400 g
Herbs: without any limitation
Spices: without limitations
Extra virgin olive oil: 4 tsp / 6 tsp
Sale: 2,5g for seasoning / .5g for seasoning
Twice a day of your choice:
Bread or Pasta or Grain cereals: 70-80 g • 100-120 g
Rotating during the week (1 choice per meal):
Carne: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Aged cheeses: 50 g • 70 g
Dried legumes: 60 g • 80 g
Frozen legumes, fresh, canned: 140 g • 200 g
Lean salami or without visible fat: 60 g • 70 g
Eggs: 2 • 2 (they are allowed only once a week).
THREE QUESTIONS AND THREE ANSWERS FROM OUR EXPERTS
1) Could you suggest me the recipe for a light dessert with persimmons?
(Answered by Dr. Maria Paola Dall'Erta, biologist-chef and teacher of bio-cooking in Milan)
Here's what you need to prepare a light dessert, and certainly successful, for 4 people: 400 g of soda cow's milk ricotta, 2 sheets of edible gelatin, 40 g of vanilla icing sugar, 30 g of semi-skimmed milk, 2 persimmons, 1 organic orange.
The preparation is simple: whip the ricotta well with the icing sugar. Blanch the orange zest in boiling water and then chop finely.
Soak the gelatin in cold water for 5-10 minutes, following the directions on the package. Squeeze it and transfer it to a saucepan with the milk (which you have already warmed up), stirring until it is completely dissolved.
Then add everything to the ricotta. Clean the persimmons, set aside a few cubes and blend the rest before adding it to the other ingredients. Divide the mixture into 4 single-serving bowls and leave to harden in the refrigerator for at least 2 hours.
Before serving, garnish with the “saved” pieces of fruit. This dessert provides just 250 calories per person. Eat it instead of a serving of fresh cheese, 1-2 times a week.
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2) Can I include dried fruit in a slimming menu?
(Answers Dr. Valentina Bolli, dietician in Milan)
Yes, you can, but in moderation. Also in our menu you will find dishes enriched by the addition of walnuts or almonds. If the dose is limited to 10 g only one, as in the diet week that we suggest every month, there is no problem and you do not have to make special adjustments so as not to bust the count of daily calories.
Instead, if you want to indulge in a larger quantity, around 30 g, you have to give up one of the two snacks with fresh fruit, provided for mid-morning and mid-afternoon. Or "cut" 3 teaspoons of extra virgin olive oil from the condiments.
Walnuts and almonds are much more caloric than apples and citrus fruits as well they bring different substances: vitamin E and good fats instead of vitamin C and water. So try not to completely replace them with fresh fruit: you will avoid nutrient deficiencies and weight gain.
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3) How can I tell if broccoli and cauliflower are fresh?
(Giorgio Donegani answers. Food technologist in Sesto San Giovanni, Milan)
First of all check the provenance: locally produced broccoli and cauliflower are preferable because, having traveled fewer kilometers to reach the store, they are (theoretically) fresher.
Instead, do not be influenced in choosing the category to which you belong. That "extra" does not distinguish the best quality vegetables, it simply indicates the most beautiful and largest. The best thing you can do, always, is observe carefully what you are about to buy.
I "fresh" broccoli they come with well-joined florets, closed flowers and bright colored leaves. If they have dark spots (a sign of rot, bruising, or parasites), don't get them. Also watch out for the stems, which must be firm: once peeled and sliced, they are just as good to eat.
As for cauliflowers, make sure they are regular and tight. The color (white, violet, green or yellow according to the different varieties) must be bright and without dark spots. Finally, look at the leaves: they must appear shiny and be hard to break.
