Tag Archives: Low fat

How To Make Seitan (Home-made Meat Substitute)

June 23, 2014Dairy-free, How to, Low-fat Recipes, Vegan, VegetarianGluten, Low fat, Meat substitute, Seitan, Soy sauce, Tofu, Vegan, Vegetable protein, Vegetarian, Wheat meat, Wheat proteinSerena @ foodfulife

What is seitan?

Seitan is a high-protein product made of wheat flour, used as a meat substitute. Tofu and Seitan are both very versatile when it comes to making meat-like dishes. While tofu has an egg-like texture, seitan’s consistency is chewy and more similar to meat. It is widely used because it absorbs the condiments well, however it has high gluten content, which can cause allergies, therefore, is not suitable for everyone.

I often think that meat-like products are not really what a vegetarian would want to eat, because (and I speak from a personal point of view) I believe, if you don’t want to eat meat you don’t really want to be reminded what meat is like. However, I think you can be really creative with either tofu or seitan in the kitchen, therefore, it’s worth giving it a try!

Making seitan.

Many things can be used to flavour seitan; you can add herbs to the dough or flavour it with different ingredients such as: soy sauce, kombu, herbs, vegetables, spices and seeds. All these ingredients are added to the vegetable broth in which the dough is cooked or simply added as flavourings before kneading. Seitain can be also made using spelt flour or gluten flour.

Making seitan requires a lot of time. Basically, you mix the ingredients, make a dough and then rinse it under running water for about 15-20 minutes, to remove the starch. As a result, you will end up with a considerably smaller amount of product, in the end, but it’s worth it! The main reason to prepare home-made seitan is that you can be really creative with it and you can add all the flavours that you like to it!

What you need

1 large bowl

1 large pan with a lid

1 wooden spoon

1 measuring cup

Ingredients

For the dough

2 tablespoons of nutritional yeast (optional)

4-5 tablespoons of ground spices and seeds (black pepper, paprika, sesame seeds, fennel seeds, coriander seeds, a few cloves, a few chillies)

1 kg (35.2 oz) flour (I use Manitoba, you can use plain or spelt flour)

900 ml (30.4 us fl oz) of water (the amount of water vary depending on the flour)

200 ml (6.76 us fl oz) of soy sauce

For the broth

3 tablespoons extra virgin olive oil

1 clove of garlic

1 large onion

2 stalk of celery

2 carrot

2 bay leaves

a bunch of rosemary

vegetable stock

200 ml (6.76 us fl oz) soy sauce (optional)

Method.

1. In a large bowl, mix the flour, the nutritional yeast, the seeds and the spices.

2. Then add 200 ml of soy sauce with the 900 ml of water. Mix with the spoon, then knead with your hands, until you get a smooth dough.

3. Let it rest for a few minutes.

4. Meanwhile, prepare the stock. Fry the vegetables in 3 tablespoons of extra virgin olive oil, for a few minutes. Then, fill the pan with vegetable stock (enough to cook the dough in), add the herbs, 200 ml of soy sauce and bring to a boil. Cook for 10 minutes, then turn off the heat, sift the broth and let cool.

5. Now knead the dough, in a large bowl, under running water for 20-30 minutes (basically, until the running water in the bowl and in which you are washing the dough, becomes clear). With this operation you are removing the starch and therefore keeping only the protein of the wheat.

6. After about 20-30 minutes, drain nicely and let the dough sit for a few minutes.

7. Put the seitan in the cold stock ( the broth has to be cold otherwise the seitan will lose its shape) and turn on the heat. Bring to a boil, then turn down the heat and simmer for 45 minutes. Once is ready, turn off the heat and let it cool. Let it drain completely and then store it in an airtight container (in the fridge) for 5 days or freeze it for up to 1-2 months.

Tip.

1. Basically, this is the traditional method, with a personal touch for the flavouring. However, you can shorten the process using gluten wheat flour and avoid the rinsing operation. In this way, you can knead the dough, cook directly in the broth and save a lot of time and water! I strongly recommend this method as it’s quicker and much more ecological.

2. You can replace meat with seitan in many recipes. It’s perfect in stir-fry and slow cooker dishes.

Seitan fatto in casa (metodo tradizionale).

Utensili

1 ciotola grande

1 pentola grande, con il coperchio

1 cucchiaio di legno

1 caraffa graduata

Ingredienti

Per l’impasto

2 cucchiai di nutritional yeast (facoltativo, per il sapore)

4-5 cucchiai di spezie e semi misti macinati (pepe nero, paprika, semi di sesamo, semi di finocchio, semi di coriandolo, qualche seme di garofano, peperoncino)

1 kg di farina (ho usato Manitoba, ma è possibile utilizzare la farina normale, integrale o di farro)

900 ml di acqua (la quantità di acqua può variare a seconda della farina utilizzata)

200 ml di salsa di soia

Per il brodo

3 cucchiai di olio extra vergine di oliva

1 spicchio di aglio

1 cipolla grande

2 gambo di sedano

2 carota

2 foglie di alloro

2 rametti di rosmarino

brodo vegetale

200 ml di salsa di soia (facoltativo)

Preparazione.

1. In una ciotola grande, mescolate la farina, il nutritional yeast, i semi e le spezie.

2. Poi aggiungete 200 ml di salsa di soia con 900 ml di acqua. Mescolate con il cucchiaio, poi impastate con le mani, fino ad ottenere un impasto liscio.

3. Lasciate riposare per qualche minuto.

4. Preparate il brodo. Fate soffriggere le verdure in 3 cucchiai di olio extra vergine d’oliva (per qualche minuto). Riempite la pentola con abbondante brodo vegetale (sufficiente per cuocere tutto il seitan), aggiungete le erbe, 200 ml di salsa di soia e portate ad ebollizione. Fate bollire per 10 minuti. Spegnete il fuoco, togliete la verdura e lasciate raffreddare il brodo.

5. In una ciotola molto grande, impastate il composto di farina e spezie sotto l’acqua corrente per 20-30 minuti (fino a quando l’acqua sarà limpida). Questa operazione serve a rimuovere l’amido dalle proteine del grano.

6. Scolate e lasciate riposare l’impasto per qualche minuto.

7. Tagliate e mettete il seitan nel brodo freddo (il brodo deve essere freddo o il seitan perderà la sua forma) e accendete il fuoco. Portate ad ebollizione, poi abbassate il fuoco al minimo e fate cuocere per 50 minuti. Una volta pronto, spegnete il fuoco, scolate bene e lasciate raffreddare. Il seitan si può conservare in un contenitore ermetico (in frigorifero) per 5 giorni o congelare per 1 o 2 mesi.

Note.

1. Questo è il metodo tradizionale, con un tocco personale per aromatizzare il seitan. E’ possibile abbreviare il metodo di preparazione utilizzando la farina di glutine ed evitare il risciacquo. In questo modo, è possibile impastare il seitan, cuocerlo direttamente nel brodo e risparmiare un sacco di tempo ed acqua. Consiglio vivamente questo metodo perché è molto più veloce ed ecologico.

2. Si può sostituire la carne con il seitan in moltissime ricette. Il seitan è ottimo saltato in padella con le verdure, oppure utilizzato al posto della carne negli stufati.

Delicious Summer Veggie Kebabs

June 20, 2014Appetisers, Gluten-free, Low-fat Recipes, Pescetarian, Side DishesAperitif, Appetisers, Fiesta Friday, Gluten-free, Kebabs, Low fat, Low-cal, Pescetrian, Side dishes, VegetablesSerena @ foodfulife

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.

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.

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

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.

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.

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.

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

April 1, 2014Appetisers, Dairy-free, Gluten-free, Low-fat Recipes, Main Dishes, Pescetarian, SeafoodBalsamic vinegar, Dairy-free, Food, Gluten-free, Healthy, Low carb, Low fat, Low-cal, Radishes, Recipe, Salmon, Seafood, SteamedSerena @ foodfulife

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! 🙂

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.

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

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.

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).

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.

2. Serve with the vinaigrette on the side.

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.

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

March 29, 2014Dairy-free, Gluten-free, Low-fat Recipes, Raw / Mainly Raw, Side Dishes, Vegan, VegetarianCrunchy, Egg-free, Fava beans, Fibres, Food, Gluten-free, Healthy, Insalata, Lamb's lettuce, Low carb, Low fat, Low-cal, Potassium, Raw / Mainly Raw, Recipe, Ricetta, Salad, Valerianella, Vegan, Vegetables, Vegetarian, Vitamin CSerena @ foodfulife

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!

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

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.

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).

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

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.

Gluten-free Buckwheat Gnocchi (Step by Step)

February 28, 2014Dairy-free, Gluten-free, High-fibre Food, How to, Low-fat Recipes, Main Dishes, Pasta and Rice, Vegan, VegetarianBuckwheat flour, Egg-free, Food, Fresh Pasta, Gluten-free, Gnocchi, Healthy, Home-made, Low fat, Recipe, Soy-free, Whole grain, WholemealSerena @ foodfulife

I adore gnocchi! Gnocchi with pesto has been my favourite pasta dish since I was a kid. In Italy there are numerous variations of this wonderful pasta, some of which are really colourful and tasty. Today we are going to prepare a gluten-free version made with buckwheat flour. This flour might be a little expensive, but I decided to use it because of the benefits that introducing gluten-free meals in our every-day diet have. Even though I don’t have intolerances or allergies, but also because I think it’s delicious. Of course, it is also a good alternative to traditional gnocchi for celiac people.

A few words about Buckwheat.

Buckwheat is related to sorrel, knotweed and rhubarb. The seeds are fruit seeds, not cereals, very similar to sunflower seeds, and with a distinctive triangular shape. They are rich in protein, important minerals ( iron, phosphorus, zinc, selenium and potassium.) and vitamins B. Buckwheat is normally used in flour or grains. The flour is very tasty and perfect for pasta recipes, in fact, in Italy it is widely used in many traditional dishes.

Ingredients

Preparation: 25 minutes

Potatoes Cooking time: 15-20 minutes + time to cool

Gnocchi Cooking time: 5 minutes

Serves 4-5

1 kg (35.2 oz) large potatoes

200 g (7.05 oz) buckwheat flour (and a little bit more for dusting)

50 g (1.76 oz) potato starch

salt to taste

Tools

wooden board or table

A large pan (with a steaming basket or you can use a steamer if you prefer this cooking method)

a large sieve (to sift the flour)

potato ricer (or a potato masher)

a knife

a fork (or a gnocchi board)

Method

1.Wash, then steam or boil the potatoes for 15-20 minutes (if you boil, put them in cold salted water and then, bring to the boil). Mash the potatoes and let cool. Once they have cooled down, add the flour and starch (previously sifted and mixed).

2. Combine all the ingredients, add some salt and work until you get a soft and smooth dough (adding some flour, if necessary).

3. Dust the board, then divide the dough into 4-5 equal pieces and roll each piece into long ropes (the ropes should be 1,5 cm [0.39 uk inches] high). Cut each rope into small pieces (3 cm [ 1.18 uk inches] long and 1,5 cm [ 0.39 uk inches] high).

4. Use a fork to indent the gnocchi by pressing the centre and roll each piece on the fork (watch the video below) , in this way the gnocchi will absorb the condiment better.

Watch the video:

5. Add more flour to prevent the gnocchi from sticking together and lay them a little apart from each other on a table, previously covered with clean kitchen cloths (I used a plate because I prepared only one portion). Cook as soon as possible.

Tips.

Boil in plenty of salted water for a few minutes. Once they rise, gently drain and season as you prefer (serve these wonderful gnocchi with pesto or with a nice tomato sauce. If you don’t follow a vegan or a low-cal diet I suggest you try them with a gorgonzola sauce).

Gnocchi di patate e grano saraceno.

Preparazione: 25 minuti

Cottura delle patate: 15-20 minuti + il tempo di farle un po’ raffreddare

Cottura degli gnocchi: 5 minuti

Ingredienti

per 4-5 persone

1 kg di patate farinose

200 g di farina di grano saraceno ( e un po’ di più per infarinare)

50 g di fecola di patate

sale q.b.

Utensili

una spianatoia di legno abbastanza grande

Una pentola grande (con cestello per cottura a vapore oppure una vaporiera, se preferite questo tipo di cottura)

un setaccio o un colino grande (per setacciare la farina)

uno schiaccia patate

un coltello

una forchetta

Preparazione

1. Lavate bene le patate e fate cuocere a vapore per 15-20 minuti (o lessatele mettendole in acqua fredda salata e portando a bollore). Schiacciate le patate e lasciate raffreddare. Aggiungete la farina e la fecola (setacciate e mescolate in precedenza).

2. Amalgamate gli ingredienti con un po’ di sale, fino ad ottenere un impasto morbido ed uniforme. Nel caso fosse necessario, aggiungete un po’ di farina.

3. Infarinate la superficie della spianatoia, dividete l’impasto in 4-5 pezzi uguali e rotolate ogni pezzo fino a formare dei filoncini molto lunghi e alti 1,5 cm. Tagliate ogni cilindro di pasta in piccoli gnocchi (lunghi 3 cm e alti 1,5 cm circa).

4. Usate una forchetta per rigare gli gnocchi (guarda il video).

5. Appoggiate gli gnocchi distanti tra loro su un tavolo coperto da strofinacci puliti, leggermente infarinati (nelle foto uso un piatto perché ho preparato una porzione sola).

Note.

Per la cottura consiglio di far bollire in acqua abbondante e salata per qualche minuto. Poi scolate e condite come preferite. Un ottimo condimento per gli gnocchi di grano saraceno potrebbe essere una salsa al gorgonzola, oppure condite semplicemente con del buon pesto o una salsa al pomodoro, se seguite una dieta vegana o a basso contenuto calorico.

Steamed Salmon with Rocket and Oranges.

January 26, 2014Appetisers, Dairy-free, Gluten-free, Low-fat Recipes, Pescetarian, SeafoodArugula, B vitamins, Dairy-free, Fish, Food, Fresh, Gluten-free, high protein food, Iron, Low fat, Omega-3 fatty acid, Orange, Recipe, Rocket, Salad, Wild salmonSerena @ foodfulife

This week we are going to prepare a light salad with salmon, oranges and rocket leaves. I love the way in which the buttery texture of salmon and the freshness of oranges work together, I think it’s a perfect match! There isn’t much I can say about it, you just have to try it!!! I added a few rocket leaves because the pungent and slightly bitter flavour of this lovely herb creates a pleasant contrast with the other ingredients, which balance the recipe nicely.

This dish is a real feel-good booster and is packed with health benefits! Salmon is considered an extremely healthy food due to the high content of protein, omega-3 fatty acid and B 6 and B 12 vitamins; while rocket not only contains plenty of vitamins but is also rich in iron… So, if you often have iron-deficiency problems like me, or you simply like healthy food (same as me, anyway!), you have plenty of reasons to enjoy this dish!

Steamed salmon with rocket, oranges and walnuts.

Preparation time: 15 minutes

Ingredients

for 2 servings

2 salmon steaks (250 g / 8.81 oz)

2 large oranges

50 g (1.76 oz) rocket (arugula), washed and cleaned

30 g (1.05 oz) walnuts, unshelled

extra virgin olive oil

salt and pepper to taste

Preparation method

1. Steam the salmon steaks for about 6-8 minutes.

2. With a sharp knife, peel the oranges, completely removing the white part. Then cut them into thin slices.

3. Arrange the rocket leaves on the plate, place the slices of orange on top with the salmon in the middle.

4. Sprinkle the walnuts on the ingredients, drizzle with extra virgin olive oil and season with some salt and plenty of black pepper.

Enjoy your meal!

Steamed salmon with rocket and oranges (front view, close up)

Salmone con arance e rucola (cottura a vapore).

Preparazione: 15 minutes

Ingredienti

per 2 persone

2 filetti di salmone (250 g)

2 arance grosse

50 g rucola, lavata e pulita

30 g di noci, senza guscio

olio extra vergine d’oliva

sale e pepe q b

Preparazione.

1. Cuocete a vapore i due filetti di salmone per 6-8 minuti.

2. Con un coltello molto affilato, sbucciate due arance togliendo completamente anche la parte bianca.

3. Sistemate le foglie di rucola sulla base del piatto, ricoprite con le fette d’arancia e appoggiate al centro il filetto di salmone.

4. Distribuite le noci sopra gli ingredienti, condite con olio extra vergine d’oliva, un po’ di sale e pepe in abbondanza.

Buon appetito!

Pinzimonio (vegetable crudites) with yogurt and mustard sauce.

August 2, 2013Appetisers, Gluten-free, Low-fat Recipes, Raw / Mainly Raw, Side Dishes, VegetarianAppetisers, Crudités, Dips, Family, Gluten-free, Health, Light, Low fat, Low-fat recipes, Mustard, Pinzimonio, Radicchio, Radish, Recipe, Side dishes, Vegetable, Vegetarian, YogurtSerena @ foodfulife

This week we are going to prepare a lovely platter of Italian-style vegetable crudites (Pinzimonio) with a nice creamy sauce. Light and healthy, this colorful platter consists of a mixture of crunchy vegetables, usually cut into sticks and served with a dressing on the side. For this recipe I prepared a slightly chilled dipping sauce, made with yogurt and mustard.

Ingredients

4-6 servings

1 large tomato

3 medium carrots

1 yellow pepper

1 red pepper

1/2 fennel

1 bunch of red radicchio leaves

1 bunch of radishes

3 stalks of celery

for the sauce

1 low-fat greek yogurt ( 170 g, 5.99 oz, unsweetened)

1 tablespoon of apple cider vinegar

1 tablespoon of extra virgin olive oil

2 tablespoons strong mustard

a pinch of honey

salt and paprika to taste

Method.

1. Wash and prepare all the vegetable, then cut them into sticks ( except the radicchio leaves and radishes). Put all the vegetable to soak in cold water for a few minutes and drain.

2. Separately, prepare a sauce combining the yogurt with mustard and the honey.

3. Add vinegar, olive oil, salt and paprika to the mixture.

4. Put the sauce to cool in the refrigerator for about 30 minutes.

5. Serve the vegetables on a large dish (or two) with the sauce in the centre.

Pinzimonio di verdure con salsa di yogurt e senape.

1 pomodoro grande

3 carote medie

1 peperone giallo

1 peperone rosso

1/2 finocchio

1 mazzetto di radicchio rosso

1 mazzetto di ravanelli

3 coste di sedano

per la salsa

1 yogurt greco magro (170 g, non zuccherato)

1 cucchiai di aceto di mele

1 cucchiaio di olio extravergine di oliva

2 cucchiai di senape

pochissimo miele

sale e paprica q b

Preparazione.

1. Lavate, mondate e tagliate le verdure a bastoncino, tranne il radicchio e i ravanelli. Immergete le verdure in acqua molto fredda per qualche minuto.

2. A parte, preparate una salsa unendo lo yogurt alla senape e al miele.

3. Aggiungete l’olio, l’aceto di mele, il sale e la paprica.

4. Mettete la salsa a raffreddare in frigorifero per 30 minuti.

5. Servite le verdure in un piatto grande da portata (o due) , con la salsa al centro.