A healthy menu on New Year's Eve
Instead of pandoro and mascarpone, lasagna and veal with tuna sauce, hummus and fresh vegetables, chickpea falafel, bean and dark chocolate brownies, date pralines, cocoa and coconut could be brought to the table.
Eating foods that do not force you to doze off on the sofa due to digestive difficulties is possible. But how to prepare a healthy menu on New Year's Eve?
We see him together with the nutritionist team of the Valter Longo Onlus Foundation, where he works Romina Cervigni, nutritionist and scientific director of the Foundation.
In this article
- Healthy menu on New Year's Eve: things to know
- Healthy menu on New Year's Eve: what to prepare
- Healthy menu on New Year's Eve: what to bring when you are a guest
- Healthy menu on New Year's Eve what to give to children as a snack
Healthy menu on New Year's Eve: things to know
Could you give us some food advice to prepare for the festive table that is healthy? An example of a menu that is not excessively harmful but still tasty?
It is important to underline that no menu should be considered "harmful", especially if consumed sporadically, such as during the holidays. However, it is advisable not to overdo the quantities and try to follow recipes that may be healthier than others that are particularly high in calories and rich in saturated sugars and fatsi.
Our advice is to introduce abundant servings of vegetables and opt for fish menu, legumes, whole grains and seasonal vegetables.
Read also: Healthy fats: what they are and what they areHealthy menu on New Year's Eve: what to prepare
Could you give us an example of a New Year's menu?
Antipasto. "For example, you could start with a appetizer of chickpea hummus and fresh vegetables seasonal (Belgian salad, fennel, carrots, celery). Just take some cooked chickpeas and blend them with lemon, pepper, salt, extra virgin olive oil and tahini until you get a creamy consistency ".
Prime. "Following, a pumpkin and walnut risotto it is an excellent first course. It has a preparation time of about 20 minutes: first prepare the pumpkin in a separate pan by cooking it for 10 minutes, in another pan, sauté the rice with a clove of garlic. When it starts to crackle, deglaze with the white wine and cover with the lid. Add the vegetable broth and the pumpkin, leaving the rice to cook for 20 minutes. It is then possible to add rosemary as a decoration and seasoning with salt and pepper ".
According to. "An idea could be one of the baked herring with sage, pine nuts and black cabbage chips as a second course. The preparation of the herring is fast and very simple: just place the herring fillets previously breadcrumbed in a baking dish, add pine nuts, sage and salt and bake for 10 minutes at 180 ° with a drizzle of oil. Together with the herring, also bake the black cabbage leaves previously washed and seasoned with a drizzle of extra virgin olive oil ".
Desserts. "To conclude with a flourish: gods bean brownies, dark chocolate> 85% and nuts. Brownies are prepared in just one step: just blend together a jar of red beans (about 240 g), 25 g of oat flour, 50 g of honey, 20 ml of coconut oil, 30 g unsweetened cocoa powder and 3 spoons of oat milk. A face obtained the compost, or add small pieces of dark chocolate and mix with a spoon. Then bake at 170 ° C for about 20 minutes and taste with pomegranate grains to decorate this delicious dessert in a very Christmas way ".
Healthy menu on New Year's Eve: what to bring when you are a guest
And if we are guests and we have to bring something ourselves, what do you advise us to bring to say hello?
"If you want to bring an appetizer, we recommend making some chickpea falafel which can be comfortably heated in the oven or eaten even at room temperature. Blend the chickpeas, onion, garlic, coriander and parsley, then add two teaspoons of cumin to the mixture together with a pinch of salt and a drizzle of oil and blend everything until the mixture is smooth. At this point, you can form balls and sprinkle with oil and bake for about 20 minutes at 200 ° C, turning the falafel halfway through cooking so that they are golden on all sides. It is possible to accompany the falafel with sesame sauce: tahini sauce (100% sesame cream) mixed with lemon, parsley, cumin, salt and EVO oil ".
"If you prefer to present yourself with a first course, veg lasagna with salmon and zucchini or a sweet like bean brownies, dark chocolate> 85% and nuts ".
Read also: Children, healthy sweet and savory snacksHealthy menu on New Year's Eve what to give to children as a snack
for children's snack of the holidays: do we have alternatives to the classic panettone inundated with mascarpone cream?
"Of course! You can do one fondue with chocolate dark> 85% and dip in fresh seasonal fruit such as wedges of mandarins, apples, pears or whatever you prefer. Besides being a healthy snack, it's also tasty and fun! ".
"An alternative may be to consume some dried fruit such as walnuts, almonds and dried fruit such as dates, raisins etc. that are always present on our Christmas tables ".
"An example of a Christmas cake is the "Pan-Christmas": just take slices of bread, cut it into a star or tree shape with a mold, cover it with a cream made with bitter chocolate powder, water, pomegranate grains and pumpkin seeds ".
"Another snack can be represented by date, cocoa and coconut pralines: after having pitted the dates, put all the ingredients in a kitchen mixer and chop until a homogeneous mixture is obtained. If the mixture is too compact, you can add a little almond milk, if on the contrary it is too soft, you can correct it with cocoa and coconut. Shape into balls with your hands, arrange them on a plate and let them rest in the fridge for at least a couple of hours ".
The interviewee
Romina Inès Cervigni, Nutritionist biologist of the Valter Longo Onlus Foundation, she has a PhD at the Open University in the United Kingdom achieved by focusing her studies in the oncology field. You have also collaborated with the National Research Committee (CNR) of Madrid and with the VitaSalute San Raffaele University of our city, dealing with neurodegenerative diseases. Thanks to her studies in Nutrition and Dietetics, with a second level Master at the Polytechnic University of Marche, she integrates pharmacological therapies for various pathologies through food therapy. You have collaborated with the Valter Longo Onlus Foundation since its creation and assist patients with various pathologies from all over the world on a daily basis.
TAG:
- recipes for children and family
- family health
