Seitan is a food that is obtained from wheat flour. It may be a second perfect to replace the meat during your lunches. It has values that are close to those of the flesh but is free of cholesterol and saturated fat. Other alternatives to meat are the granular soybean, millet and quinoa, a cereal of the original Latin America, also used by those suffering from celiac disease.

Fundamentals are obviously legumes. Beans, chickpeas, peas, lentils especially. With their iron intake and fibers are an important source of nutritional values that if combined with cereals represent a complete dish comparable to a steak with all the amino acids necessary for human needs. Thanks to the ease of cooking can be a resource for a variety of dishes, from the sauce to salad. Do not underestimate the hummus, tasty appetizer typical of the Middle East, made with dried chickpeas, cooked and smoothies, flavored with lemon juice and garlic. In the same vein, also excellent falafel, fried chickpea balls sifziose.

Important is the whole cabbage family. High in fiber, they did ‘convert’ also allopathic medicine on their nutritional importance. No coincidence that the Chinese medicine, homeopathy and phytotherapy have long been advocating the virtues of this valuable anticancer vegetables also useful to combat hypertension.

Not to be underestimated is the whole range of cereals: from wheat, oats and brown rice, to reach ‘whims’ like corn (eg toasted), sorghum, millet and quinoa, a staple food of the Andes, very with nutritional properties because it contains fibers and minerals such as magnesium, zinc, phosphorus and iron. Particularly rich in protein is seitan, ie gluten obtained by a mechanical process that separates it from starch. Free of saturated fat and colestterolo, you can also acquistre precooked, sliced simple. Cooked with various spices, acquires a characteristic flavor.

The fruit is essential. As easy to digest – especially in summer – full of vitamins and fiber and no doubt better in a period when the heat causes dehydration. Special mention goes nuts glucose, which has a lot of sugar and low fat. Among the lipid, advise (in moderate amounts) almond: reserves of magnesium and phosphorus, is a mine of protein and calcium.
Algae have already had occasion to sing the praises, as food rich in precious substances (amino acids, carbohydrates, unsaturated fats, minerals and vitamins. They lend themselves to different types of use and can be added to soups or soups (Kombu seaweed) as well as salads (Wakame seaweed, Hijlki, Arame) or toasted (Nori seaweed).

Paola Frizzarin



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