Tag Archives: Low-cal

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.

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Barley And Shrimp Salad In Red Cabbage Leaves

Barley is a cereal that has been used in dishes for thousands of years. It’s a wonderful and versatile ingredient: it can be used in salads and soups or cooked like a risotto. Today we are going to make a light barley salad with lots of fresh vegetables and shrimps! This colourful salad could be a great side dish for a barbecue or a buffet, but could also be served on its own as a light meal.

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Tips.

1. Pearl barley does not need soaking before cooking, it is simply boiled like rice.

2. Wash the barley under running water for a few minutes before cooking it, to remove its natural bitter taste.

3. For this recipe I am using a red Tropea’s onion, a delicious onion variety, available in Italy. If you don’t find it, you can use shallots instead. Shallots and Tropea’s onions are perfect for this recipe because they are naturally sweet and have a pleasant delicate flavour.

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Barley and shrimp salad in red cabbage leaves.

5 – 6 red cabbage leaves (medium size)

90 g pearl barley

250 g frozen shrimps

1/2 sweet red Tropea’s onion (or shallots)

1/2 celery stalk, finely chopped

7-8 cherry tomatoes

1 large avocado

the juice of half a lemon

2 tablespoons of fresh parsley, finely chopped

salt and pepper to taste

vegetable broth

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Method.

1. Cook the pearl barley in vegetable broth (I used an organic stock), for 40 minutes (the cooking time will vary depending on the variety of barley).

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2. Boil some water in a sauce pan, then turn off the heat and poach the shrimps for 3-4 minutes. Drain and set aside.

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3. Wash and dry the cabbage leaves. Peel and slice the onion and avocado, then set aside. Wash, dry and cut the celery and tomatoes.

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4. Mix all the vegetables (including the chopped parsley) with the cooked barley and shrimps. Serve the salad in cabbage leaves and season with salt, pepper and lemon juice.

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Cestini di insalata d’orzo e gamberetti.

5-6 foglie di cavolo rosso

250 g gamberetti surgelati

1/2 cipolla rossa di Tropea (oppure lo scalogno)

1/2 gambo di sedano

7-8 pomodorini ciliegia

1 avocado grande

il succo di mezzo limone

2 cucchiai di prezzemolo fresco, tritato finemente

sale e pepe q. b.

brodo vegetale (uso del brodo fatto con del dado biologico)

Preparazione.

1. Fate cuocere l’orzo perlato nel brodo per 40 minuti (il tempo di cottura può variare a seconda della qualità di orzo).

2. Fate bollire una pentola piena d’acqua, poi spegnete il fuoco e immergetevi i gamberetti per 3-4 minuti. Scolate e mettete da parte.

3. Lavate e asciugate le foglie di cavolo. Pelate e tagliate le cipolle e l’avocado. Lavate, asciugate e tagliate a cubetti il sedano e i pomodorini.

4. Mescolate tutte le verdure (compreso il prezzemolo) con l’orzo e i gamberetti. Servite l’insalata nelle foglie di cavolo e condite con sale, pepe e il succo di limone.

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Delicious Summer Veggie Kebabs

Since the hot weather has finally arrived, it’s time to dust off the barbecue and eat plenty of fresh vegetables and delicious summer fruits! This time of the year we can be really creative with the dishes! Today we are going to prepare some fresh and light summer veggie kebabs and then, we are going to a party! It’s time to participate in Fiesta Friday, a lovely blog event hosted by my friend and talented blogger Angie, from the Novice Gardener, and co-hosted by other wonderful bloggers. This week, Fiesta Friday #21 is co-hosted by  Elaine@Foodbod and Julianna@Foodie On Board.

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This is a lovely light recipe, fresh and full of mediterranean flavours! It could be served as an aperitif, a side dish or a delicious light meal…You choose!

Enjoy!

Tip. You can remove the the bell pepper skin after grilling the vegetables, if you wish.

I left it because it’s quicker.

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Summer Veggie Kebabs.

Ingredients

4 servings

1 red bell pepper

1 yellow bell pepper

1 small aubergine

2 courgettes

green picked olives

1 small fresh goat’s cheese (150 g)

anchovies

cherries tomatoes

8 wooden skewers

For the dressing

6 tablespoons of extra virgin olive oil

2 crushed clove of garlic

some dried or fresh origano

2 small fresh chillies, cut into slices

salt and bleck pepper to taste

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Method.

1. Wash the vegetables, cut them into thin slices and grill them on an electric grill or on a grill pan, previously greased with a little extra virgin olive oil.

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2. Roll the zucchini with the goat’s cheese in the center. Roll the yellow pepper with the anchovies and the red pepper with the olives in the center.

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3. In a small bowl, mix the extra virgin olive oil and some dried origano with crushed garlic and chillies, salt and pepper.

4. Pierce the stuffed vegetables with the wooden skewers and make 8 kebabs. Serve cold with some garlic-olive oil sauce on the side.

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Spiedini saporiti di verdure.

Ingredienti

Per 4 persone

1 peperone rosso

1 peperone giallo

1 melanzana

2 zucchine

olive verdi snocciolate

1 formaggio fresco di capra (150 g)

acciughe sott’olio

pomodorini ciliegia

8 stecchi di legno per gli spiedini

Per il condimento

6 cucchiai di olio extra vergine d’oliva

2 spicchi d’aglio (schiacciati e tagliati finemente)

un mazzetto di origano fresco o un cucchiaio di origano secco

2 peperoncini tagliati a fettine

sale e pepe q. b.

Preparazione.

1. Lavate e tagliate le verdure a fette. Fate grigliare tutte  le verdure su una bistecchiera (o una piastra elettrica), spennellata con abbondante olio extra vergine d’oliva.

2. Arrotolate gli zucchini con un pezzetto di formaggio di capra e le melanzane con mezzo pomodorino al centro. Arrotolate anche il peperone rosso con le olive e il peperone giallo con le acciughe.

3. A parte, mescolate 6 cucchiai di olio extra vergine d’oliva con l’origano, l’aglio schiacciato, il peperoncino a fettine, il sale e il pepe.

4. Infilzate le verdure con gli stecchi e create gli spiedini alternando i sapori. Servite gli spiedini freddi con l’olio aromatizzato.

Salmon with lime and balsamic vinaigrette

I must admit, I came across the salmon-balsamic vinegar combination totally by accident. I was trying out a new dish that went horribly wrong, when I dropped some balsamic vinegar on a piece of salmon by mistake…Yes, in my kitchen these kind of things can happen! 🙂

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Anyway, I loved it! So I changed the recipe completely and I made a light balsamic vinaigrette as a salmon dressing. I know it is not a new combination, but it was the first time for me.
I love the way in which the balsamic vinegar aroma enhances the natural sweetness of salmon without covering its delicate flavour. The aniseed-tinged wild fennel leaves add a note of distinctive freshness to the recipe. If you can’t find wild fennel, you can use normal fennel leaves, they are probably a little bit easier to get and very similar in taste.

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Salmon with lime and balsamic vinaigrette.

Preparation: 15 minutes

Ingredients

For 2 servings

2 salmon steaks

1 lime

a few sprigs of fresh wild fennel, washed

6 radishes, washed

a stalk of celery, washed

for the balsamic vinaigrette

2 tablespoons of extra virgin olive oil

2 tablespoons of balsamic vinegar

a few drops of lime juice

Black pepper and salt to taste

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Method

1. Wash and cut a lime into thin slices, then put a few slices on top of the salmon, with a sprig of wild fennel.

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2. Steam the salmon steaks for 8-10 minutes.

3. Place the salmon steaks on the plates, garnish with a few radishes and the celery, both finely sliced. Then, add some wild fennel leaves (roughly chopped).

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For the vinaigrette.

1. Mix 2 tablespoons of extra virgin olive oil with 2 tablespoons of balsamic vinegar, a few drops of lime juice, salt and pepper to taste.

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2. Serve with the vinaigrette on the side.

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Salmone con lime e aceto balsamico vinaigrette.

Preparation: 15 minutes

Ingredienti

Per due persone

2 tranci di salmone

1 lime intero

6 ravanelli, lavati

un gambo di sedano, lavato

qualche rametto di finocchio selvatico, lavato

Per la vinaigrette di aceto balsamico

2 cucchiai di olio extra vergine d’oliva

2 cucchiai di aceto balsamico

qualche goccia di succo di lime

Pepe e sale q.b.

Preparazione.

1. Lavate e tagliate un lime a fette molto sottili. Mettete le fette di lime sul salmone, con qualche rametto di finocchio selvatico.

2. Fate cuocere a vapore i tranci di salmone per 8-10 minuti.

3. Disponete il salmone sui piatti, guarnite ogni piatto con tre ravanelli tagliati a fette molto sottili e con un gambo di sedano tagliato alla julienne.

Per la vinaigrette.

1. Mescolate 2 cucchiai di olio extravergine d’oliva con 2 cucchiai di aceto balsamico, qualche goccia di succo di lime, sale e pepe.

2. Servite il salmone con il condimento a parte.

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Crunchy and Colourful Salad (Low-fat And Packed With Vitamin C!!)

Spring is here and with it comes the time of serious dieting! From this week on I want to dedicate a little time to preparing light recipes and meals.
To start with, I prepared a beautiful and super-healthy salad with only a little amount of calories, but full of crunchy flavours!

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This salad can definitely be a very satisfying low-cal lunch, low in fat and carb, but rich in fibres, potassium, protein and vitamin C.
As a side dish, it goes well with several courses and you can serve it with feta cheese, if you prefer a richer kind of salad.
If I were to imagine this salad as a dress, it would be a feel-good garment made ​​of a strong natural fibre, with a very cheerful but elegant floral pattern. Suitable for mid-season, with a comfortable slimming line. Definitely a perfect fit!… I know, It’s just a salad! 🙂

Corn salad with red cabbage, fava beans and apples.

Ingredients

Preparation: 15 minutes

For 2 servings

60 g (2 oz) corn salad (or lamb’s lettuce)

a handful of almonds, shelled

50 g (1.76 oz) fresh fava beans (with the pods removed)

2 small apples, washed

130 g (4.58 oz) red cabbage

the juice of 1/2 a lemon

salt and pepper to taste

4 tablespoons of extra virgin olive oil to taste

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Method.

1. Wash, and clean and dry the corn salad.

2. Wash, and slice the cabbage finely and arrange it on the plates.

3. Place the fava beans over the cabbage, then add the salad leaves.

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4. Cut and marinate the apples in the juice of half a lemon for a few minutes. Then, mix the apples and the almonds with the salad (breaking some almonds into pieces).

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5. Season with plenty of extra virgin olive oil, salt and pepper.

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Insalata croccante con cavolo rosso, fave e valerianella.

Ingredienti

Per 2 persone

Preparazione:15 minuti

60 g di valerianella

una manciata di mandorle sgusciate

50 g di fave fresche, senza scorza

2 mele, lavate

130 g di cavolo rosso

il succo di mezzo limone

sale e pepe q.b.

4 cucchiai di olio extravergine d’oliva q.b.

Preparazione.

1. Lavate e asciugate la valerianella.

2. Lavate il cavolo e tagliatelo finemente. Sistematelo sul fondo dei piatti.

3. Aggiungete le fave, posizionatele sopra il cavolo con la valerianella.

4. Aggiungete le mandorle (sbriciolandone solo alcune) con le mele tagliate a pezzetti e precedentemente marinate nel succo di mezzo limone per qualche minuto.

5. Condite con abbondante olio extra vergine d’oliva, sale e pepe.