As a symbolic food for this month we have chosen the sage: «It's a very good one source of calcium, potassium and carotenes. It improves digestion, stimulates diuresis, awakens the mind without causing irritability ”, explains the biologist-chef Maria Paola Dall'Erta, who used this precious aromatic herb to prepare the delicious recipe of our menu.
But besides this aromatic herb, what can we put in our shopping bag in May? "As a fruit: apricots, cherries, strawberries, raspberries, medlars and peaches»Advises Dr. Carla Lertola. “And then among the vegetables broad beans, peas, snow peas, spinach, courgettes, romaine lettuce, new potatoes, always better if at zero km ».
7 light days with seasonal foods
The 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.
MONDAY
Breakfast
Coffee or tea
Low-fat milk
Wholemeal biscuits
Snack
apricots
Lunch
Rolls of boiled ribs with goat cheese and rocket
Raw cauliflower in salads
Whole grain bread
Snack
Apple
Price
Risotto with peas, snow peas and crunchy sage
Lettuce and radishes in a salad
TUESDAY
Breakfast
Coffee or tea
Low-fat fruit yogurt
Toasted wholemeal bread
1 teaspoon of honey
Snack
Fishing
Lunch
Hake and carrots in the oven or steamed
Sauteed chicory
Steamed basmati rice
Snack
Cherries
Price
Sliced ​​beef with rosemary and green pepper
Grilled peppers
arugula (rocket salad)
Whole grain bread
WEDNESDAY
Breakfast
Coffee or tea
Partial milk skimmed
Wholemeal rusks
2 teaspoons of jam
Snack
Loquat
Lunch
Mixed salad with lettuce, rocket, carrots, radishes
Hard-boiled eggs
White bread
Snack
Banana
Price
Cold boiled oats, seasoned with mixed seasonal vegetables and seared broad beans
THURSDAY
Breakfast
Coffee or tea
Low-fat white yogurt
Muesli
Snack
Strawberries
Lunch
Stewed sole with tomato and oregano
Puntarelle with lemon
Rye bread
Snack
Raspberries
Price
Penne with rabbit ragout
Catalonia in a pan
FRIDAY
Breakfast
Coffee or tea
Low-fat fruit yogurt
Cereal flakes
Snack
apricots
Lunch
Bresaola with rocket and lemon
Rape alla julienne
Chicory
You have multigrain bread
Snack
Cherries
Price
Sautéed courgettes with slices of melted emmental
Raw julienne carrots
Durum wheat bread
Saturday
Breakfast
Coffee or tea
Partial milk skimmed
Biscuits
Snack
Grapefruit
Lunch
Wholemeal macaroni with chickpea cream and artichokes
Raw spinach with sour
Snack
Fishing
Price
Pineapple marinated chicken breasts, grilled with sage
Boiled potatoes
Julienne raw courgettes
Sunday
Breakfast
Coffee or tea
Low-fat white yogurt
Cereal flakes
Snack
Grapefruit
Lunch
Pasta with ricotta, saffron and asparagus
Romaine lettuce
Snack
apricots
Price
Red mullet fillets with baked onions
Endive in salads
Whole grain bread
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 • 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)
Risotto with peas, snow peas and crunchy sage - The recipe
Ingredients for 4 people: 1,5 liters of vegetable broth, 560 g of shelled fresh peas, 320 g of Carnaroli rice, 200 g of snow peas, 40 g of extra virgin olive oil, 1/2 shallot, 6 sage leaves
Clean the snow peas and boil them in a pan with a little broth for 2 minutes. Also boil the peas separately for 5 minutes. Drain the legumes. Blend half of the peas with 3 sage leaves and 1 ladle of broth until creamy. Cut the snow peas into pieces and brown them in a saucepan with 15 g of oil and the chopped shallot. When they sizzle, add the rice and let it toast for 2 minutes, then cook it by adding the broth a little at a time. After 10 minutes add the remaining peas and 1 minute before turning off season with the pea cream. Stir in the remaining oil and serve.
