from Simona Acquistapace And Gerardo Antonelli
«When you think of the picnic you always fall on the stuffed sandwich », explains the doctor Maria Paola Dall’Ertabiologist chef and food educator.
«Instead it is a good habit to create gods fresh and practical dishes that bring taste and nourishment. And compose truly versatile menus, tasty and rich in vitamins, mineral salts, fibers and lightness ». Here are some tips to make your outdoor meals light, healthy and special.
- Sweet and sour carrot sticks – The recipeIngredients for 4 people. 6 carrots, 1.5 dl of white wine vinegar, 100 g of sugar, 100 g of wildflower honey, 2 bay leaves, peppercorns.
Calories: 140 per serving
Preparation. Combine the vinegar, sugar, honey, 1.5 dl of water, bay leaf, 1 teaspoon of pepper in a saucepan and bring to the boil, stirring until the sugar has dissolved. Peel the carrots, cut them into sticks and sear half at a time in the sweet and sour mixture for 2 minutes. Drain them and place them in an airtight jar. Cover with the cooking liquid and close.
It’s good because. With cooking, the beta-carotene of carrots becomes more bioavailable. Enjoy the sticks with bresaola or an unseasoned cheese.
- Portfolios with prunes – The recipeIngredients for 6 people. For the dough: 400 g of flour, 200 g of butter, 5 egg yolks, 100 g of sugar, salt. For the filling: 6-8 plums (including dried), 4 walnut kernels, 1/2 lemon, 1/2 teaspoon of cinnamon, 4 tablespoons of sugar.
Calories: 95 per sweet
Preparation. Mix flour, sugar and salt, then add the diced butter, egg yolks and a few drops of cold water. Form a loaf and keep it in the fridge for 2 hours. Cut the plums into slices, cook them with lemon juice, chopped walnuts and sugar. When they start to fall apart, add the cinnamon and let it cool. Make 20 discs from the dough, place a little filling in the center, close them in a wallet and put them in the oven at 180 ° C for about 20 minutes.
It’s good because. Walnuts provide polyunsaturated fatty acids of the Omega 3 family, vitamin E, proteins, magnesium and fiber.
- Pressed pork – The recipeIngredients for 4-6 people. 800 g pork loin, 8 cherry tomatoes, 1/2 red pepper, 1/2 yellow pepper, 1 bunch of rocket, 4-6 radishes, 1/2 onion, 2 sprigs of basil, 2-3 cloves of fresh garlic, 1 sprig of rosemary, 1 heaped teaspoon of sweet paprika, extra virgin olive oil to taste, coarse salt, fine salt, clove pepper.
Calories: 250 per serving
Preparation. Chop the rosemary needles and pound them with the peeled garlic, a pinch of coarse salt, the paprika and the clove pepper. Open the loin like a book and distribute the aromatic pesto on the inside, massaging it to make it penetrate. Close the meat, tie it tightly and brown it in a pan with a drizzle of oil on all sides. Add salt, wrap it in parchment paper and continue cooking in the oven at 90 ° C for 1 hour and 40 minutes. Without removing the paper, place a weight on the loin and let it cool. Make a salad with peppers, cherry tomatoes, onions and radishes. Season with salt and a drizzle of oil and add the rocket and basil leaves to the top.
- It’s good because. Pork is rich in high biological value proteins, iron, zinc and B vitamins. Raw vegetables provide carotenes, vitamin C and fiber.
(Photo Mondadori Press)