This month's food is celery, which thanks to its properties can help you overcome the change of season in the best possible way. "It contains sedanin, a substance with a mild exciting action on the nervous system, which has the ability to increase mental clarity by counteracting the fatigue that inevitably accompanies the arrival of spring", says the nutritionist biologist Maria Paola Dall'Erta.
"In addition, it provides iodine, a mineral which, by stimulating the work of the thyroid gland, speeds up your metabolism and also the purification of the organism. The best way to enjoy celery is raw, in salads. And you can also consume the leaves: they are excellent for preparing a delicate pesto with which to season steamed fish ».
Here you will find the weekly menu developed by the team of Dr. Carla Lertola, dietician: calorie-controlled and with many seasonal foods, to lose weight in health.
THE MENU
This menu, developed by Dr. Carla Lertola's team, refers to the Mediterranean diet, the most suitable for gradually losing weight and learning to have a correct eating style. Follow it for 1 week - it provides 1400-1500 calories per day for you and 1800-1900 for him.
PS If you don't like a dish, you can replace it with a similar one. The important thing is that you respect the quantities indicated at the bottom right. 7 light days with seasonal foods
MONDAY
Breakfast
Coffee or tea
Low-fat milk
Wholemeal biscuits
Snack
Apple
Lunch
Cannellini bean cream
Crusty bread
Radicchio in salad
Snack
Orange
Price
Spaghetti with anchovies
Boiled cauliflower
TUESDAY
Breakfast
Coffee or tea
Low-fat fruit yogurt
Toasted wholemeal bread
1 teaspoon of honey
Snack
Grapefruit
Lunch
Fusilli with broccoli and diced raw ham
Celery in salads
Snack
Pear
Price
Chickpeas boiled in salad with chicory and raw champignon mushrooms
Whole grain bread
WEDNESDAY
Breakfast
Coffee or tea Semi-skimmed milk
Wholemeal rusks
2 teaspoons of jam
Snack
Orange
Lunch
Scrambled eggs with spinach
Steamed potatoes
Snack
Banana
Price
Basmati rice with grilled sole and boiled carrots
THURSDAY
Breakfast
Coffee or tea
Low-fat white yogurt
Muesli
Snack
Grapefruit
Lunch
Sliced ​​beef
Baked potatoes
Mix of escarole, celery, endive
Snack
Orange
Price
Cheese and pepper pasta
Raw vegetable mix
FRIDAY
Breakfast
Coffee or tea
Low-fat fruit yogurt
Cereal flakes
Snack
Pear
Lunch
Sardinian gnocchi with tomato sauce and borlotti beans
Soncino
Snack
Apple
Price
Stewed chicken strips with artichokes and thistles
Rye bread
Saturday
Breakfast
Coffee or tea
Low-fat milk
Biscuits
Snack
Grapefruit
Lunch
Risotto with radicchio and smoked ricotta (see recipe below)
Savoy cabbage in salads
Snack
Banana
Price
Hake burger
Cabbage in salad
Rye bread
Sunday
Breakfast
Coffee or tea
Low-fat white yogurt
Muesli
Snack
Apple
Lunch
Penne with rabbit ragout
Raw new turnip cut into julienne
Snack
Pear
Price
Sandwich with first salt and artichokes
Raw fennel and celery in salads
The first value of the quantities given below are ideal for her, the second for him.
Everyday
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! And they must preferably be whole (in order to ensure greater quantities of fiber).
Low-fat milk: 150 g • 200 g
or
Low-fat yogurt (including fruit): 125-150 g • 200 g
vegetable: free and in abundance
Fruit: 400 g • 400 g
Aromatic herbs and spices: without limitations
Extra virgin olive oil: 4 tsp • 6 tsp
Salt for seasoning: 2,5 g • 2,5 g
2 times a day of your choice
Bread, pasta or grain cereals: 70-80 g • 100-120 g
or
Potatoes: 200-250 g • 300 g
Rotating during the week (1 choice per meal)
Beef: 120 g • 150 g
Fish: 150 g • 200 g
Fresh cheeses: 100 g • 100 g
Seasoned cheeses: 50 g • 70 g
Dried vegetables: 60 g • 80 g
Frozen, fresh, canned legumes: 140 g • 200 g
Lean meats or without visible fat: 60 g • 70 g
eggs: 2 • 2 (once a week)
THE RECIPE - Risotto with radicchio and smoked ricotta
by Maria Paola Dall'Erta, biologist-chef
Ingredients for 4 people: 320 g of Roma rice, 400 g of smoked ricotta, 1 head of red radicchio, 1 onion, non-cube vegetable broth, 40 g of extra virgin olive oil, salt.
Prepare 1,5 liters of vegetable broth with your favorite vegetables and a little salt. In a saucepan with the oil, brown the chopped onion. Add the radicchio finely cut into strips and let it dry.
Then add the rice and, when it is flavored, cook it by pouring the boiling broth a little at a time. At the end turn off the heat and stir in the grated smoked ricotta. Serve very hot.
THE QUESTION
What should I eat to get rid of winter toxins?
Dr. Carla Lertola answers
First of all, remember that in order to have a complete and lasting effect, it is necessary to adopt a detox dietary style as a whole.
The best menu to purify yourself? The one that puts vegetables in the center and composes meals following the indications of the famous “Harvard dish”, filled 3/4 of the way with cereals, vegetables and fruit, and 1/4 of proteins, favoring those of non-animal origin. To help the activity of the kidneys and intestines (our main "purifying" organs with the liver) you must then hydrate yourself by consuming seasonal vegetables and fruit every day (rich in liquids and fibers) and drinking at least two liters of water in 24 hours , also in the form of herbal teas.
