Play of lights
at the core of well-being
Play of lights
at the core of well-being
Play of lights
at the core of well-being
Play of lights
at the core of well-being
Play of lights at the core of well-being
Despite being absolutely original and unique, the entrées, part of a series entitled “Play of lights at the core of well-being”, share some common features:
– these “dishes are beautiful;
– each entrée is preceded and accompanied by a fresh-pressed fruit and vegetable juice;
– each dish is relatively rich in vegetables;
– selection of high quality raw materials;
– we have created dishes from the Mediterranean tradition whenever possible; we’ve also taken into consideration “food groups” used in natural medicine;
– lastly, we have created “one-dish meals” that are relatively low in calories.
And that’s why we chose the name “Play of lights at the core of well-being”. In spite of being simple, mostly local dishes, they are able to provide energy (light) and stimulate proper, optimal overall health.
Pasta and Beans
The carrot and lime smoothie provides optimal amounts of vitamin and provitamin A (especially from carrots), which have anti-cancer and anti-aging properties.
Carrots also contain substances (falcarinol) proven to be potent anticancer agents.
Limes are refreshing and contain nutrients (flavonoids) that help ease digestion.
These two plants together provide a fair amount of B-group vitamins important to the central nervous system and to the whole body. In addition, this smoothie promotes tissue repair and ensures protection and proper functioning of the skin and of the mucous membranes (thanks in particular to beta carotenes).
Pasta and beans is a typical dish from the Mediterranean tradition, which, thanks to its carbohydrate content, has primarily the purpose of supplying energy; it should be emphasized that associating a grain (pasta) with a legume (bean) improves the quality of proteins. It should also be noted that these substances are the “building blocks” on which the body is built.
It is true that first class proteins, that is more complete and more similar to those of humans, come from animals (meat, fish, eggs and cheese) but this association (pasta and beans) greatly enhances their quality and makes them almost comparable to those found in our bodies.
The small amount of shrimp provides first class and fatty proteins (few) of excellent quality. Other plant-based items (onions, nuts, celery, spinach) round out the dish providing substances (flavonoids) with anti-inflammatory properties.
A small amount of ricotta cheese increases the energy intake of this entrée (remember that this milk product is relatively low-fat providing about 140 calories per 100 grams) and is rich in proteins; these valuable substances represent approximately 8% of the ricotta cheese content.
This low-calorie dish has 452 Kcal.
Quinoa with Vegetable mosaic
The spinach and pomegranate juice has a great variety of properties, which are briefly summarized here. Spinach contains various minerals (iron, potassium, phosphorus, copper and calcium) and vitamins (vitamin C and group B). These substances, combined with others (carotenoids), may explain the antioxidant power of this vegetable. Some components (including lutein) play an important role in vision (by acting on the retina). The presence of fiber acts as a bowel regulator. Altogether these vegetables have a purifying action.
Pomegranate is particularly rich in mineral salts (potassium, manganese, zinc, copper, magnesium), vitamins (group B, C, and K). It also contains a wide range of constituents (flavonoids and ellagic acid) that have a powerful antioxidant effect, and can prevent the appearance of several cancers. Preliminary studies suggest that this fruit has an anti-depressant effect. Other ingredients (flavonoids) promote joint health by acting in particular on the cartilage. These components can also help with many other disorders ranging from erectile dysfunction to menopausal symptoms.
Just like wheat, quinoa contains predominantly carbohydrates. But since it is not a member of the grass family, it has no gluten, making it particularly suitable for people with celiac disease and those who are wheat intolerant. It contains a discreet amount of good quality proteins, antioxidant vitamin E and some minerals (especially magnesium).
Cuttlefish contain high-quality proteins, very similar to those of humans. This shellfish is particularly lean and low in fat, with over 50% content of polyunsaturated (omega 3) fats.
Plenty of vegetables and fruits in small quantities top off the dish. Overall, however, they make up for more than 50% of the weight of this preparation. Vegetables provide fiber (useful, among other things, for bowel regularity) vitamins (peppers and kiwi are among the substances with the highest content of vitamin C with antioxidant action), pro vitamin substances such as lycopene, which can be found in high concentration in melons. Scientific research has documented the incredible anti-aging and anti-cancer effect of this substance. It also contains many mineral salts.
This dish provides 346 Kcal.
Sardinian Fregola with Clams
The fennel and orange smoothie (with parsley), which precedes the dish, is an invaluable body detoxifier; it has many properties, which are briefly summarized here.
The first, in particular, has proven digestive properties, which inhibit the formation of unpleasant intestinal gas. A component (anethole) acts on the abdominal contractions that contribute to the occurrence of this phenomenon. Dietary fiber counteracts the onset of obesity, tends to stabilize blood pressure and lower cholesterol levels in the blood (like all plant products). Other substances (flavonoids and phytoestrogens) account for the properties ascribed by natural medicine: fennel regulates lactation and menstrual cycle.
Thanks to the presence of modest amounts of vitamin C it acts as a natural antioxidant and stimulates optimal functioning of the skin and of the mucous membranes. This last quality is especially evident when this vegetable is combined with oranges. Thanks to high concentrations of specific substances (vitamin C, flavonoids and beta carotene) this citrus protects and regenerates the skin. But there’s more. It also exerts protective action on the heart, on aging in general and has anti-cancer potential. Finally, orange juice promotes the absorption of iron (and is therefore anti-anemic), purifies the body and lowers cholesterol.
This dish, with a predominantly carbohydrate content and therefore energy-dense, is accompanied by a good amount of high quality protein (and therefore has a regenerating or constructive effect on the body).
Fregola is a type of pasta produced in Sardinia. It is similar to couscous with “beads” not exceeding 2 mm. It is pasta made from durum wheat semolina. It is essentially (but not only) a source of energy. In addition to high quality proteins, clams contain a small amount of fat (polyunsaturated omega 3 type) as well as vitamins B12 and other B vitamins essential for the optimal functioning of the body. Fresh anchovies are a type of blue fish, and, as reported in international literature, eating blue fish is a “health factor” at every age, on account of it being a source of excellent proteins and especially of polyunsaturated fats (omega 3), which contain substances (prostaglandins and leukotrienes) that ensure proper functioning of the body and contribute to the health of our brain.
Small quantities of different vegetables (fennel, zucchini, carrots, bell pepper, parsley, eggplant) with detoxifying, anti-oxidant and cleansing properties put the finishing touches on this dish.
This dish has 468 Kcal.
Blue fin Tuna with Eggplant
The green apple and tomato smoothie has many properties, which are briefly summarized here.
Tomato is a very low calorie food, rich in water and thus refreshing; excellent in the summer season. But alongside these “generic” characteristics, tomatoes have specific properties that are recommended by international medical literature. One of the substances found in tomatoes (Lycopene) is a powerful natural antioxidant that counteracts the effects of aging and has a cancer-preventive action on the colon and the prostate. Vitamin C stimulates the immune system and together with other antioxidants (provitamin A and some minerals) appears to protect the heart from its pathologies. Natural medicine also reports other benefits of eating tomatoes: they prevent osteoporosis, decrease blood cholesterol, and have digestive and diuretic properties.
With regard to apples, it must be remembered that about 20 years ago one of the most important Western medical journals (Lancet) pointed out that this fruit contains a high concentration of substances (flavonoids and other polyphenols) that can prevent the onset of chronic diseases and certain cancers. Green apples have the highest concentration of these macronutrients. For this reason, the presence of fiber, vitamins (C and provitamin A) and minerals has a purifying and anti-inflammatory effect on the intestine. By stimulating gastrointestinal transit, fiber (pectin) helps eliminate toxic substances. Other properties, ascribed by natural medicine, include the regulation of blood sugar, cholesterol reduction and the ability to keep the skin supple and moisturized.
The main components of this dish are eggplants and tuna. The latter is an excellent source of high quality proteins, very similar to those of humans. This food contains mainly essential fats (omega 3). It is now known that they play a critical role in the prevention of cardiovascular disease. Less well known is that they have a preventive action on brain cell degeneration and on some tumors (breast in particular).
Eggplants, native to India, are very low calorie vegetables, rich in water (over 90%), fiber (3%), mineral salts (copper, potassium, magnesium, zinc, iron) and vitamins (A, B Group, C, and E). They contain beta-carotene. Natural medicine ascribes them many properties: a purifying action on the liver with an increase in bile secretion, a protective effect on the heart and the brain thanks to the antioxidants (vitamins, phenolic acids and flavonoids), as well as diuretic and anti-inflammatory properties. Small amounts of nuts (almonds) other vegetables (leeks, basil) and grains (basmati rice) accompany this entrée. These ingredients supply the dish with energy value (almonds and rice), essential fatty acids (almond), and anti-inflammatory substances (leeks).
It provides 312 Kcal.
Steamed Fillet of sole with Wild Berry sauce
The spinach and wild berry smoothie has so many properties that it is almost impossible to sum them up in just a few lines. However we will try.
Berries include strawberries, black cherries, raspberries, blackcurrants, blackberries, and blueberries. Let’s just take a look at the properties of the latter, which are documented by a rich international medical bibliography. Blueberries contain substances (collectively defined anthocyanins) that have a powerful antioxidant effect. In particular, they protect the retina; they have a preventive action on angina attacks, an antitumor effect, and protect microcirculation from atherosclerosis, in addition to being extremely effective against viruses. They also include additional substances (flavonoids) that show anti-inflammatory and antioxidant effects.
Experimental studies have shown their protective effects on the brain, their ability to prevent and fight the bacterium that infects the stomach and is ultimately responsible for gastritis and ulcers (Helicobacter pylori). At an experimental level they have been proven to have antitumor properties against different cancer cell lines, in particular leukemia and colorectal carcinoma. They also appear to be able to reduce the damage on healthy cells caused by chemotherapy.
Spinach contains vitamins and minerals. It has an antioxidant action (linked to the B Group vitamins and vitamin C) while a substance (polyphenols, lutein) appears to be beneficial to eyesight. It has a mild laxative effect (thanks to its fiber content) and is soothing on irritated skin (when used as a compress). Folic acid (which is a B vitamin) is beneficial to the immune system. Natural medicine ascribes this vegetable the ability to limit inflammation to the digestive tract, to counteract hypertension, osteoporosis and even protect the stomach from stress-induced damage. Since these properties are affected by cooking, the smoothie is especially healthful.
The main ingredient of the dish is the sole. This is an easily digestible fish, rich in proteins (similar to those found in the body) and low in fat. For this reason it is recommended for all ages. The few fat found in this fish (less than 2%) are of excellent quality (omega 3) and contain substances (prostaglandins and leukotrienes) which are essential for body regulation. Keep in mind that omega 3 fatty acids cannot be produced by the body and must be obtained through diet. For this reason they are called “essential”, that is, indispensable.
This dish is accompanied by a small amount of rice that, thanks to carbohydrates, supply the body with energy, and by small amounts of other ingredients that contain high quality proteins (quail egg) as well as antioxidants and vitamins (onion).
It is a low-calorie dish that provides 442 Kcal.