Dr. Chiara Manzi reveals the recipes that combine taste and health: they promote digestion, extinguish inflammation and keep weight under control
Combining taste and health on the Christmas table is possible. Just choose the right foods and combine them wisely to ensure nutritional balance and not feel that typical post-meal fatigue so typical after lunches or dinners particularly rich in fats, salt and sugars.
All without giving up the flavor and traditional dishes, as explained by Dr. Chiara Manzi, nutritionist and author of the book ‘Cucina Evolution. In shape without diet ‘(Art joins nutrition editor), which in recent years has become the spokesperson, with its research work, of a new method that really brings health to the table.
- The ideal menu
- Inflammation and post-prandial stress
- Appetizer: Erbazzone evolution
- First course: Tortellini in broth stuffed with meat
- Second course: Salmon with pink pepper
- Dessert: Cantucci natalizi gluten free
The ideal menu
Erbazzone Evolution, tortellini in broth stuffed with meat, salmon with pink pepper and to finish some delicious gluten free Christmas cantucci. A menu dedicated to the traditional Christmas, then, but with only 700 kcal, just 26 g of fat, lots of fibers and lots of taste.
And there are many advantages of eating well and healthy even during the holidays. Starting with good digestion, which removes the risk of fatigue. “It’s about stress, the stress to which we subject our body to digest a large meal, also called post-prandial stress”, explains Dr. Chiara Manzi.
Inflammation and post-prandial stress
“Inflammation and post-prandial stress are a state that, if prolonged over time, can become chronic and have significant consequences on health. The state of malaise and exhaustion that one experiences also involves the immune system, making it more fragile in dealing with diseases, including viruses and seasonal influences “.
But not only the Christmas lunch or the New Year’s Eve dinner, the excessive consumption of alcohol and foods rich in calories and fat, salt and sugar – of which our supermarkets offer a huge range – happens more often than imagined. And the immune system is immediately affected.
“Where getting fat is not the only problem – continues the nutritionist – inflammation takes over the body’s processes, in constant search for balance. The immune system, facing internal attacks, will employ resources in an attempt to resolve and extinguish “The inner fire”, as Dr. Alberto Mantovani, doctor and professor of General Pathology at Humanitas University, defines that inflammatory fire that must be appeased in order to being able to re-educate our immune system “. This employment is a waste of useful skills to avoid external attacks, such as flu “.
“A very important factor in reducing immune efficiency – concludes the expert – is advancing age. Especially if combined with a state of overweight and obesity, it increases the risk factors exponentially. An obese individual is likely to develop underlying diseases such as diabetes, cardiovascular disease, impaired hormonal function. With consequent worsening of the state of health “.
Here, then, is the Christmas menu enriched with anti-aging wellness that removes the risk of post-prandial inflammation: lots of taste and nutritional balance but always remaining faithful to the Italian tradition.
Appetizer: Erbazzone evolution
Ingredients for 8 servings
- Frozen chard herb, 900 g
- Farina 00, 124 g
- White onion, 100 g
- Carbonated mineral water, 74 g
- Parmigiano Reggiano PDO 36 months, 44 g
- Long chain inulin, 40 g
- Water, 30 g
- Lard, 20 g
- Durum wheat semolina, 10 g
- Fine iodized salt, 6 g
- Lard, 4 g
- Extra virgin olive oil, 2 g
- Polesano PDO white garlic, 1
Weigh 50 grams of pasta needed for the covering. Roll out the two quantities into a thin sheet of about 1 millimeter thick. Cover the pan (26 cm in diameter) with the largest amount of dough thus forming the base; distribute the filling evenly and cover with the remaining dough.
Heat the oven to 200 ° C, then lower to 180 ° C and bake for 15 minutes. Moisten the surface again with water and re-bake by lowering the temperature to 160 ° C for another 15 minutes. Grease the top of the Erbazzone with 5 g of lard and put it back in the oven for another 15 minutes. Pay attention to cooking until the pastry is golden. Remove from the oven, cool, portion into slices.
First course: Tortellini in broth stuffed with meat
Ingredients for 10 servings
- Broth, 2 l
- Durum wheat semolina, 260 g
- Water, 230 g
- Pork loin, 140 g
- Farina 00, 130 g
- Mortadella, 90 g
- Raw ham, 90 g
- Long chain inulin, 70 g
- Eggs, 30 g
- Parmigiano Reggiano DOP, 30 g
- donkey, 3 g
- Black pepper, 1 g
- Curcuma, 1 g
- Nutmeg, 1 g
Egg pasta evolution
Make a fountain with the flours and half of the Inulin, in the center put the egg, 170 g of water, turmeric and black pepper. Knead initially with a fork and then with your hands. You can finish mixing in a planetary mixer with the hook. Leave to rest covered with cling film for at least 3 hours in the refrigerator.
For the stuffing
Brown the loin, minced twice, with the butter, cook for 10-15 minutes. Add the ground mortadella and raw ham and the grated 36 months aged Parmesan, the remaining inulin, 60 g of water and the nutmeg. Mix, blend everything and leave to rest for 12 hours, covering with cling film.
Roll out the dough thin, add the 2-gram balls of filling, spacing them evenly to form squares of dough of about 3 grams with a side of about 3 cm and give the shape of the typical Bolognese tortellino. Cut the dough with a smooth wheel.
Cook in the broth for about 2-3 minutes until they rise to the surface. Per serving, serve 15 tortellini to be served with 200 ml of broth.
Second course: Salmon with pink pepper
Ingredients for 4 people
- Sat, 480 g
- Salmon, 400 g
- Breadcrumbs, 20 g
- Extra virgin olive oil, 8 g
- Sale iodato, 2 g
- black pepper
- pink pepper
Cut the salmon into 100g portions.
Place the salmon steaks in a baking tray covered with parchment paper, season with pepper and breadcrumbs. Bake at 170 ° C for 20 minutes.
Finely chop the cabbage and cook it in a non-stick pan with oil for 4-5 minutes. Salt.
Serve the salmon with the cabbage and garnish with the parsley.
Dessert: Cantucci natalizi gluten free
Ingredients for 10 people
- Corn flour, 55 g
- Rice flour, 85 g
- 1 egg
- Eritritolo, 50 g
- Almonds with peel, 35 g
- Sugar, 25 g
- Inulina, 18 years old
- Water, 15 g
- Lean bitter cocoa, 5 g
- Ammonia for biscuits, 1.5 g
- Anice semi, 1,5 g
- Lemon peel
- black pepper
- Almond aroma
Whip together eggs, lemon zest, vanilla, 5/7 drops of almond flavor, turmeric and black pepper, cinnamon, ground cloves, anise.
Dissolve the erythritol and sugar with the water and bring them to a boil to form a thick syrup. Pour the syrup halfway through the whipping and continue whipping until it cools. Add the sifted flours with the unsweetened cocoa and mix well with the inulin and ammonia for biscuits, in three times. Knead a few seconds until a homogeneous mixture is obtained. Add the whole almonds, coarsely chopped.
Knead well. It must be a fairly soft dough, with the appearance of a shortcrust pastry, but not sticky, which can be worked on the work table without adding flour (if it is difficult to knead, add 1 or 2 tablespoons of water). Make a loaf about 2.5 cm wide and no less than 35/36 cm long. To have perfectly shaped cantucci do not flatten the loaf, but place it in a nice round baking tray lined with baking paper.
Bake in a static oven at 160 degrees on parchment paper for 18-19 minutes. Turn off the oven and leave the draft filoncino to rest (oven door open a few centimeters) for 3-4 minutes. Remove from the oven and allow to cool.
At this point, obliquely slice the loaf with a serrated knife to obtain pieces of about 1 cm and a half / 2 cm thick. There must be 20 cantucci per loaf. Turn the chunks upside down, lower the temperature to 150 ° C and cook in a static oven for another 4 minutes on one side, then turn them over and cook for another 4-5 minutes. Leave to rest for a few hours before tasting. Serve two Cantucci with Evolution Custard or with a drop of Vin Santo.