Category Archives: Low-fat Recipes

How To Poach An Egg

Poached eggs are truly a special dish with their lovely creamy texture and wonderful delicate flavour. The low-fat cooking method used to prepare these eggs can be a little difficult to get right at first, but after a few tries your poached eggs will be cooked to perfection!

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A few things to keep in mind.
1. It is very important to use really fresh eggs.
2. You have to check the consistency of the egg after 3-5 minutes of cooking time in order to get a soft but cooked egg. Remember to keep an eye on the clock because it is quite easy to overcook the egg.
3. If you cook more than one egg at a time use a large pan filled with plenty of water and just drop 4-5 eggs in it (quite quickly) without stirring the water. Just remember to remove each egg with the slotted spoon in the same sequence in which you added them into the water, so that they cook evenly.
4. You can add a few drops of white wine vinegar to the simmering water before cooking the egg…. The vinegar will make the egg white a little firmer and this will help the cooking process, however this step is totally optional. I like the natural softness and flavour of the egg, therefore I tend not to use vinegar.

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Poached eggs are great served with salmon, steamed vegetables, beans and toast. You can be really creative with this preparation and add a poached egg to a pizza, a baked potatoes, a creamy soup or a bruschetta!

I hope you enjoy this how-to recipe and have some fun with it! X

How to poach an egg.

Preparation time: 10 minutes
Cooking time 3-5 minutes

What you need.
1 egg
1 medium pan, filled with water
a slotted spoon
kitchen paper
a tablespoon
a ramekin
a pinch of sea salt
Method.
1. Simmer the water gently over a medium heat and add some sea salt crystals.
2. Carefully crack the egg into a ramekin.

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3. Using a tablespoon, make a whirlpool in the water by stirring quite quickly for a few seconds.

4. Drop (with one quick movement) the egg into the center of the whirlpool. Now let the egg poach without stirring.

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5. After a few minutes, check the consistency of the egg (it should be soft and with the egg white slightly firmer around the edges). When the egg is ready drain it with a slotted spoon. I usually place the egg and the slotted spoon on a strainer for a minute, in order to allow the excess water to drain completely.

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6. Serve your poached eggs straight away.

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Cooked Apple “Pudding” With Chocolate Sauce (Gluten-free, Low-fat)

Today we are going to make an easy cooked apple and walnut “pudding ” served with an aromatic cocoa sauce to celebrate the apple season.  This is a refreshing low-fat dessert, easy to make and can be prepared in advance with no problem. In the recipe method I considered an individual portion, but you can make as many as you like, simply doubling the amount of ingredients.

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This recipe is gluten-free and relatively low-fat, however you can make it even lighter by cooking the apple in a little bit of water instead of using butter…But with a small amount of butter it will definitely taste better! 🙂

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I hope you enjoy it! ❤

Cooked apple “pudding” with cocoa sauce.
Ingredients
For 1 serving
1 apple (I used a fuji apple)
1 tablespoon of naturally dark brown sugar
a pinch of cinnamon
two pieces of lemon zest
3 walnuts
a small knob of butter (optional)
water

For the sauce.
a spoonful of naturally brown sugar
half a tablespoon of cocoa powder (actually a little bit more)
1 egg yolk
100 ml of milk

Method.
1. Wash and peel the apple. Cut the apple into chunks, then sauté the fruit with the walnuts, the lemon zest and a pinch of cinnamon in a little bit of butter (only for a few minutes).

2. Add a tablespoon of sugar with one tablespoon of water and cook over a medium heat until the apple is tender.

3. When the apple is ready remove the lemon zests, increase the heat to evaporate the juice and then let cool.

4. Put the cooked apple and walnuts into a mould and store in the refrigerator for about 30 minutes.

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For the cocoa sauce.
1. In a saucepan, whisk half a tablespoon of cocoa powder with an egg yolk and a tablespoon of sugar.

2. Pour the milk gradually and stir. Simmer (stirring slowly and continuously), until you get a thick sauce.

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3. Let cool and serve with the apple “pudding”.

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See also spelt flour apple cake (with no refined sugar and dairy-free) and spelt cake with blackberries and apples

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“Tortino” di mela cotta e noci con salsa al cacao

Ingredienti

Per 1 porzione

1 mela (ho usato una mela fuji)

1 cucchiaio abbondante di zucchero integrale di canna

un pizzico di cannella

due pezzetti di scorza di limone

4 gherigli di noce

una noce di burro (facoltativo)

acqua q. b.

Per la salsa

1 cucchiaio abbondante di zucchero integrale di canna

mezzo cucchiaio di cacao (abbondante)

1 tuorlo d’uovo

100 ml di latte

Preparazione.

1. Lavate e pelate la mela. Tagliate la polpa a dadini e fate rosolare per qualche minuto con i gherigli di noce, le bucce di limone, la cannella e una piccola noce di burro.

2. Aggiungete un cucchiaio abbondante di zucchero integrale di canna con un po’ d’acqua. Lasciate cuocere a fuoco medio-basso fino a quando le mele saranno tenere.

3. Quando le mele saranno pronte, levate le bucce di limone e alzate il fuoco per far ritirare il liquido delle mele. Fate raffreddare.

4. Mettete la polpa della mela con le noci in uno stampino e riponete nel frigorifero per 30 minuti.

Preparazione della salsa al cacao.

1. In un pentolino, mescolate con una frusta mezzo cucchiaio di cacao con un tuorlo d’uovo e un cucchiaio di zucchero integrale di canna.

2. Aggiungete gradualmente il latte e mescolate. Quindi cuocete a fuoco lento per qualche minuto (mescolando lentamente e continuativamente), fino ad ottenere una crema densa.

3. Fate raffreddare la crema e servite con il “tortino” di mela e noci.

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Vedere anche Torta di mele con farina di farro (senza latticini e con il miele) Torta di farro con more e mele

Quick & Easy : Grapes & Apple Smoothie

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A perfect seasonal breakfast smoothie, packed with antioxidants! Enjoy!

Grapes & apple smoothie

Ingredients

2 smoothies

200 g sweet black grapes

4 tablespoons greek yogurt

1 golden delicious apple

grated lemon zest

6 ice cubes

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Method.

  1. Wash, clean and peel the apple. Wash the grapes and place all the ingredients in a blender.
  2. Blend until smooth and serve in two large glasses.

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You can add some honey or agave syrup if you want a sweeter smoothie.

Smoothie con uva e mela.

ingredienti

per 2 smoothie

200 g di uva nera dolce

4 cucchiai di yogurt greco

1 mela golden

la scorza grattugiata di limone

6 cubetti di ghiaccio

Preparazione.

1. Lavate e sbucciate la mela, togliendo le parti indesiderate. Lavate l’uva e mettete tutti gli ingredienti nel frullatore.

2. Frullate bene fino ad ottenere un composto cremoso e servire in due bicchieri.

Potete aggiungere un po’ di miele, o sciroppo d’agave, per rendere più dolce lo smoothie.

Spaghetti With Raw Tomato ‘Sauce’ (Vegan/Dairy-free)

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This wonderful ‘sauce’ is so easy to make, can be prepared in advance and is a delicious refreshing summer recipe! My mum makes this sauce using a smaller quantity of tomatoes (without draining the juice from the tomatoes) and lots of Parmesan cheese, but I personally prefer a healthier version of the recipe with lots of tomatoes and no cheese.

This raw tomato sauce contains anti-oxidants, lots of fibre and is low-fat….you’ll love it!!
You could also have this sauce on a bruschetta or serve it with meat, if you prefer.

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Spaghetti with raw tomato sauce.

Serves 4

Ingredients

320 g spaghetti

350 g tomatoes

2 garlic gloves

a big bunch of fresh basil

2 tablespoons balsamic vinegar (optional)

salt and pepper to taste

4 tablespoons of extra virgin olive oil

Method.

1. Wash the tomatoes and basil, then dry them using a kitchen towel.

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2. Crush two garlic cloves (use a knife or a garlic press).

3. Chop the tomatoes into small pieces and let them drain for about 10-15 minutes.

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4. Then mix the tomatoes with extra virgin olive oil, balsamic vinegar, salt and pepper. Place the sauce in the fridge for at least half an hour.

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5. Cook the pasta al dente, following the instructions on the packaging, then drain.

6. Mix the pasta with the sauce and serve chilled.

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Spaghetti con “salsa” di pomodoro crudo.

Ingredienti

Per 4 persone

320 g di spaghetti

350 g di pomodori

2 spicchi d’aglio

un mazzetto grosso di basilico

2 cucchiai di aceto balsamico

olio extravergine d’oliva

sale e pepe

Preparazione.

1. Lavate e asciugate i pomodori e il basilico.

2. Utilizzando un coltello, pressate e molto tagliate finemente due spicchi d’aglio.

3. Prendete i pomodori e tagliateli in pezzetti piccoli con il coltello, poi lasciate scolare per 10-15 minuti.

4. Mescolate i pomodori con 4 cucchiai d’ olio d’oliva, 2 cucchiai di aceto balsamico, il sale e il pepe. Mescolate ancora e mettete nel frigorifero almeno per 30 minuti.

5. Cuocete la pasta al dente e scolate.

6. Condite la pasta con il sugo e servite come piatto freddo.

 

Quick And Easy: Pear & Ginger Smoothie

Start the day with this tasty and delicious smoothie! Packed with nutrients and vitamins, this lovely drink is perfect for this time of year! 🙂

Enjoy! x

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Pear and ginger smoothie.

For 2 smoothies

4 pears

1/2 a teaspoon of freshly grated ginger

4 tablespoons of non-dairy milk (almond, rice or soya milk)

the grated zest of half a lemon (organic)

a few crushed cardamom seeds

2 ice cubes

Method.

1. Wash and peel the pears, then place the fruit in a blender.

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2. Add the ginger with the crushed seeds, the zest of half a lemon and two ice cubes.

3. Blend everything until smooth and serve in two large glasses with a couple of straws.

Have a wonderful weekend!

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Pera e zenzero frullato.

2 smoothies

4 pere

1/2 cucchiaino di zenzero fresco, grattugiato

4 cucchiai di latte vegetale ( latte di mandorle, riso oppure soia)

la buccia grattugiata di mezzo limone, non trattato

alcuni semi schiacciati di cardamomo

2 cubetti di ghiaccio

Preparazione.

1. Lavate e sbucciate le pere, poi mettete la frutta in un frullatore.

2. Aggiungete lo zenzero, la buccia grattugiata di mezzo limone e i semi di cardamomo con due cubetti di ghiaccio.

3. Frullate tutto fino ad ottenere un composto cremoso e servite in due bicchieri con le cannucce.

Salmon & Rocket Patties

This recipe is so easy to make and so versatile! It can be served as a main meal with various vegetables, rice and lots of homemade sauces. You can be creative and modify the ingredients as you wish, for example using some cooked asparagus instead of rocket or simply a lot of parsley to flavour the dish. You can use some leftovers, if you have potatoes, vegetables or fish that blend well with the other ingredients…. Anyway, have some fun with it!

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In this recipe I used frozen salmon fillets ; I defrosted the fish and drained it well before I started with the recipe method. I also used rocket leaves because they are very aromatic and they really go well with salmon. Rocket is usually eaten raw, but is also wonderful cooked! Try it! 😉

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Salmon & Rocket Patties (oven baked).

for about 8-10 patties

Ingredients

2 salmon fillets, 200 g (skinless and boneless)

2 large floury potatoes

2 eggs

1 onion (or 2 spring onions), finely chopped

60 g fresh rocket leaves

1 tablespoon fresh parsley leaves, finely chopped

4 tablespoons grated Parmesan cheese (optional)

4 tablespoons extra virgin olive oil

breadcrumbs

salt and pepper to taste

Method.

1. Steam (or boil) the potatoes until tender, then mash them well.

2. In a frying pan, sauté the onion in 1 tablespoon of extra virgin olive oil, until tender.

3. Break the salmon flesh into small pieces. Place the salmon in a bowl and then add the onion, the chopped herbs, the mashed potatoes, 4 tablespoons of grated Parmesan cheese and some salt and pepper.

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4. Beat 2 eggs then add them to the mixture and stir everything well.

5. Shape some patties and roll them in a plate full of breadcrumbs, until evenly coated.

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6. Place in the oven at 160° C for about 20-25 minutes with 3 tablespoons of extra virgin olive oil (or you can fry them, if you prefer).

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Serve with vegetables and a sauce of your choice. Enjoy!

 

Crocchette di rucola e salmone (cotte al forno)

per circa 8-10 crocchette

Ingredienti

2 filetti di salmone, 200 g (senza pelle e senza osso)

2 patate grosse farinose

2 uova

1 cipolla (o 2 cipollotti), tritata finemente

60 g di foglie di rucola fresca, tritate

1 cucchiaio di prezzemolo fresco foglie, tritato finemente

4 cucchiai di parmigiano grattugiato (facoltativo)

pangrattato q. b.

olio extra vergine di oliva

sale e pepe

Preparazione.

1. Fate cuocere le patate a vapore (o fate bollire) fin quando sono tenere, poi schiacciatele con lo schiaccia patate.

2. Fate soffriggere la cipolla con 1 cucchiaio di olio extravergine d’ oliva per qualche minuto.

3. Rompete la polpa di salmone a pezzetti con le mani. Mettete il salmone in una ciotola e poi aggiungere la cipolla, le erbe tritate, le patate schiacciate, 4 cucchiai di parmigiano grattugiato, sale e pepe.

4. Sbattete 2 uova e aggiungetele al composto. Mescolate bene il tutto.

5. Formate delle polpette grosse e schiacciate, poi passatele in un piatto con abbondante pangrattato, fino a ricoprirle uniformemente.

6. Cuocete in forno a 160 ° C per circa 20-25 minuti con abbondante olio extra vergine d’oliva (oppure potete friggerle, se preferite).

Servite con verdure e salse a piacere.

Frozen Watermelon And Strawberry Smoothie

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A quick, refreshing and delicious drink! Simply perfect for the summer!

Enjoy! 🙂

Frozen watermelon and strawberry smoothie.

Ingredients

2 Servings

400 g watermelon sweet and ripe (remove the rind and pips and weight the watermelon)

300 g strawberries

a few leaves of fresh mint

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Method.

1. Cut the watermelon into chunks and freeze for 3-4 hours.

2. Wash the strawberries, remove the leaves and place the fruit in a blender.

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3. Add the frozen watermelon then blend with the strawberries and a few mint leaves. Blend until smooth.

4. Serve cold with a couple of straws.

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You can add some agave syrup or honey for a sweeter flavour. You can also add a little greek yogurt if you prefer a creamier smoothie.

Smoothie molto freddo di anguria e fragole.

Ingredienti

Per 2 porzioni

400 g di polpa di anguria dolce e matura (prima di pesare levate scorza e semi)

300 g di fragole

qualche foglia di menta fresca

Preparazione.

1. Tagliate l’anguria a pezzi (di 5 cm circa) e congelate per almeno 3-4 ore.

2. Lavate le fragole, rimuovete le foglie e mettete la frutta in un frullatore.

3. Frullate bene l’anguria ghiacciata con le fragole e qualche foglia di menta.

4. Servite lo smoothie in due bicchieri grandi, con alcune cannucce.

È possibile aggiungere un po ‘di sciroppo d’agave o di miele, se si preferisce un sapore più dolce. Aggiungete un po’ di yogurt greco per una consistenza più cremosa.

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Spelt Cake With Blackberries And Apples.

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First of all I have to apologise for publishing fewer recipes than normal this month. Unfortunately, my photography project has taken up most of my time lately, as I am trying to build up my creative portfolio. I love writing recipes though, so I’ll try to publish a few more next month…. But I hope you enjoy the picture-a-day project as my as I do! In fact, I am having a lot of fun with it and I’ll continue publishing new photographs, if you like the idea.

Anyway, speaking of recipes, today I am publishing an old Foodfulife classic, slightly revisited! We are going to make my spelt apple cake (the one without butter and refined sugar) with some fresh blackberries and ground almonds. This recipe was requested by friend who wanted to add a different kind of fruit to the original recipe. At first, I gave it a go changing a few ingredients, but then I realised that the batter was just right as it was…So I left it pretty much the same, with the exception of two ingredients, but I also I had to adjust the quantity of the apples and milk to balance.
Of course, you can replace the blackberries with whichever fresh berries you like.

Tip. Toast the almonds in the over for a few minutes at 160° C /320° F, before using them. Toasted almonds will add flavour to the cake.

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Spelt with blackberries and apple.

Ingredients

300 g golden apples (1 and half big apples, or 2 smaller apples)

100 g of blackberries (about 25 big ones)

100 g whole spelt flour

1 egg

80 ml almond milk

60 g of finely ground almonds

1 egg

3 tablespoons of organic sunflower oil

3 tablespoons of barley malt

3 tablespoons of honey

1/2 teaspoon of baking powder

1 pinch of cinnamon

the zest of an organic lemon

a pinch of salt

Method.

1. Wash the blackberries and let dry for a while.

2. In a bowl, mix the flour with the baking powder.

3. In a second bowl, mix the honey with the barley malt, then add the egg and mix well. Once you have a creamy mixture add the milk with the ground almonds and the lemon zest.

4. Mix the flour with the egg mixture. Add a pinch of cinnamon and a pinch of salt.

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5. Peel the apples, remove the core and cut into pieces. Add the apple chunks and the blackberries to the batter.

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6. Line a cake tin with baking paper, then fill with the batter and bake at 180 ° C/356°F for 50 minutes (or maybe for a little longer, just keep an eye on the cake!). Here I used a 25 cm long x10 cm wide tin.

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Torta di farro con more e mele.

Ingredienti

300 g di mele golden (una mela grande, più mezza mela)

100 g di more (circa 25 grandi)

100 g di farina di farro integrale

1 uovo

80 ml di latte di mandorla

60 g di mandorle macinate finemente

1 uovo

3 cucchiai di olio di girasole biologico e spremuto a freddo

3 cucchiai di malto d’orzo

3 cucchiai di miele

1/2 cucchiaino di lievito in polvere

1 pizzico di cannella

la scorza di un limone biologico

un pizzico di sale

Metodo.

1. Lavate bene le more e lasciatele asciugare.

2. Mescolate la farina e il lievito in una terrina.

3. A parte, unite il miele al malto d’orzo, poi aggiungere l’uovo e mescolare bene.
Una volta ottenuto un composto cremoso, aggiungete il latte di mandorla, le mandorle tritate e la scorza di un limone.

4. Unite la farina al il composto cremoso, poi aggiungete un pizzico di cannella e di sale.

5. Sbucciate le mele, levate il centro con i semi e tagliate la polpa a pezzi. Unite i pezzi di mela e le more al composto.

6. Foderate una teglia con carta da forno (uso una teglia rettangolare lunga 25 cm e larga 10 cm), quindi riempite la teglia con l’impasto e infornate a 180 ° C per 50 minuti (magari anche un po’ più a lungo, tenete comunque d’occhio la torta durante la cottura).

Light Avocado And Garlic “Mayonnaise” (Vegan)

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Avocado is a delicious highly nutritional food, full of good vegetable fat; it also contains some vegetable proteins, a high quantity of folic acid and a good quantity of vitamin E. Avocado is a healthy ingredient for your recipes but it contains lots of calories, therefore it’s better not to eat too large a quantity of it. I usually replace mayonnaise or butter with some avocado in various sandwiches…It goes really well with several kinds of fish and seafood, but it is also great with tomatoes, onions and green salads.

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Today I am sharing a light “mayonnaise”, actually more a fake mayonnaise sauce or a kind of hummus, as it does not contain any oil or eggs but lots of avocado and lemon juice!

Wonderful with prawn, mackerel or egg sandwiches. It is also a great vegan sauce to use with lots of different vegetables…

Enjoy the recipe! X

Light avocado and garlic “mayonnaise”.

1 large avocado

1 clove of garlic

the juice of half a lemon

1 tablespoon of sesame seeds

a few crystals of sea salt (here I am actually using Himalayan salt)

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Method.

1. With a small mortar crush a tablespoon of sesame seeds with a few crystals of sea salt.

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2. Using a mixer, blend the pulp of an avocado with the crushed sesame seeds and a clove of garlic until smooth (remember to remove the core of the garlic clove).

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3. Add the juice of a lemon and blend until you get a creamy mixture.

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Maionese light di avocado (aromatizzata all’aglio).

1 avocado grande

1 spicchio d’aglio (togliete l’anima)

il succo di mezzo limone

1 cucchiaio di semi di sesamo

alcuni cristalli di sale marino ( qui in realtà uso sale rosa dell’ Himalaya)

Preparazione.

1. Frantumate in un piccolo mortaio un cucchiaio di semi di sesamo con alcuni cristalli di sale marino (bastano pochi minuti).

2. Utilizzando un mixer, amalgamate bene la polpa di un avocado con i semi di sesamo schiacciati e uno spicchio d’aglio.

3. Aggiungere il succo di un limone e frullate fino ad ottenere un composto molto cremoso.

Light Mango And Strawberry Smoothie (No Milk Or Added Sugar)

Today’s smoothie is packed with antioxidants and it’s great if you, like me, need a little help to strengthen up and boost the immune system with natural vitamins and minerals, during the change of seasons. This is also a delicious and light breakfast smoothie, but it could be a tasty non-alcoholic drink to enjoy with friends if diluted with a little more orange juice.

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Mango and strawberry smoothie.

Serves 2

1 ripe mango, peeled and cut into pieces

200 g strawberries, washed , cleaned and cut into halves

the juice of half an orange

the grated zest of an organic orange

a pinch of grated ginger

3 ice cubes

Method.

1. Blend all the ingredients together until smooth and creamy.

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2. Serve in two big glasses with some straws.

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If you like this recipe please support the blog by following foodfulife on facebook! Thank you so much!!! 🙂

Smoothie light con mango e fragole.

Per 2 persone

1 mango maturo, sbucciato e tagliato a pezzi

200 g di fragole lavate, pulite e tagliate a metà

il succo di mezza arancia, biologica

un pizzico di scorza grattugiata d’ arancia, biologica

un pizzico di zenzero grattugiato

3 cubetti di ghiaccio

Metodo.

1. Frullare tutti gli ingredienti insieme fino ad ottenere una bevanda cremosa.

2. Servire in due bicchieri grandi con alcune cannucce.

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