Fit with the recipes of healthy food influencers

Who I am
Robert Maurer
@robertmaurer
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wikipedia.org

Author and references


They are not nutritionists, they are not chefs and not even personal trainers. Yet, through a daily life shared on Instagram - made up of large purchases of seasonal fruit and vegetables, workouts in the living room and simple and light recipes often prepared live - they invite, every day, thousands of people to take care of themselves, eating better and moving more.


STELLA BELLOMO: MY ECO-SUSTAINABLE KITCHEN

Two children, a degree in Communication and a dream: to make the world more aware and sustainable, one meal at a time. For this reason, between one green recipe and another (all inspired by the principles of the Mediterranean diet, rich in vegetables, whole grains, legumes and plant-based alternatives to eggs and dairy products), Stella Bellomo advises her followers on the secrets for eating without waste (#mangiozerowaste is one of her most followed projects), convinced that individual health is linked to that of the planet. «The pandemic has shown this clearly: nature outside us and nature within us are one. I am the daughter of an herbalist and I grew up in the countryside with my grandmother, in the farmhouse where she gardened and raised chickens. Now I live in the city with my children and, perhaps, it is also for them that I started sharing my way of cooking and living on Instagram. Don't waste anything, creating a cake with leftover flour and fruit, or a quick quiche, dinner saver and empty fridge is not a great thing, but daily gestures make the difference. Stella has recently collaborated on the book L'orto in casa from vegetable waste (Sonda).





THE RECIPES OF STELLA BELLOMO

  • Vegan savory pie

ingredients: 220 g of flour of your choice, 40 g of extra virgin olive oil, 70 g of water, 3 g of instant yeast, 170 g of vegan stracchino (or other almond or rice "cheese"), 2 courgettes cut into thin slices, a handful of halved cherry tomatoes, fresh basil, salt, paprika.



Preparation: mix flour, baking powder and salt in a large bowl. Pour in the oil and mix with a spoon. Add a little water at a time and knead with your hands until you get a homogeneous mixture. Spread on baking paper, pierce it with the prongs of a fork, spread a layer of vegan stracchino up to 1 cm from the edges. Add the courgette slices and halved cherry tomatoes. Close the edges of the savory pie, brush them with extra virgin olive oil and paprika (if you want, even a sprinkle of nutritional yeast flakes). Bake at 180 ° C for 40 minutes.


  • Veg chocolate cake

ingredients: 150 g spelled flour or your choice, 50 g almonds almost ground into flour, 120 g light brown sugar, 60 g bitter cocoa, 200 ml vegetable milk, 110 ml coconut or sunflower oil, 120 g apple puree, 1/2 full teaspoon of organic vanilla powder, 1 sachet of vanilla yeast.

Preparation: mix milk, oil and brown sugar by beating them by hand with a whisk. Keep stirring while adding the apple puree and, little by little, the other dry ingredients, until you get a homogeneous mixture. Pour into a floured pan and place in a preheated oven at 180 ° C for 35 minutes. Decorate with dark chocolate melted in a double boiler, raspberries, edible flowers and almonds.



FEDERICA COSTANTINI: MY SWEETS WITHOUT BUTTER

Take away everything but not the desserts. It is everyone's first thought, the nightmare of anyone who wants to switch to a healthier diet. "I have always been a great sweet tooth too, but as a sportswoman (she was an athlete in the national team of the country of skating and now she is the coach of a figure skating team, ed) I have always known that all the saturated fats of butter, cream and milk whole are not a cure-all for health »says federica Costantini on IG @dolcisenzaburro. «So, a little for fun, I started doing "Desserts without butter" and to share them on social networks: who would have thought that I would have transformed my passion as a greedy self-taught into a real job? When I'm not in the gym, I work out at home and share the workouts I do when I wake up with my followers. And then, immediately afterwards, all together in the kitchen, to experiment with easy, fast and innovative solutions for strictly super healthy desserts ». Among the more than 1.000 recipes she has developed, Federica is particularly proud of those that are prepared with as few utensils dirty as possible, such as the ones below.




RECIPES BY FEDERICA COSTANTINI

  • Avocado tart

ingredients: 300 g of type 1 flour, 100 g of avocado pulp, 100 g of brown sugar, 1 egg, 1/2 sachet of baking powder, 1 organic lemon, jam to taste.

Preparation: in a bowl put the whole wheat flour, the grated lemon zest, the sugar and the crushed avocado pulp, then knead until it forms a compact dough. Leave 1/3 of the dough aside for the toppings and spread the remaining 2/3 of the dough between two sheets of parchment paper, then place it on a 22 cm tart tin. Pour the jam, use the rest of the dough to form the lozenges and bake in a static oven at 180 ° C for about 35 minutes.


  • Carrot cake in the blender (gluten and milk free)

ingredients: 400 g of carrots, 250 g of rice flour, 1 sachet of yeast, 3 eggs, 120 g of light extra virgin olive oil, 120 g of cane sugar.

Preparation: Put the chopped raw carrots, oil, sugar and eggs in the blender and operate the appliance. Add the flour and baking powder and continue to whisk. Transfer the mixture to a 22 cm pan and bake in a static oven at 180 ° C for 45 minutes. Let it cool completely before serving.



GIADA TODESCO: MY HEALTHY SALADS

He has no doubts Giada Todesco, on IG @giada_todesco among the most famous and followed healthy food influencers of the country: «Eating healthy and light foods means treating yourself to health, serenity and, therefore, joy and beauty. I graduated in Food and Wine with a specialization in pastry while I was studying dance and fashion: all those sugars and fats were not for me! In those years I realized that if you want to be happier, healthier and more beautiful, you need to nourish yourself with what helps you become one. My mantra has always been Healthy is Beautiful, healthy is beautiful: a phrase I am fond of, so much so that I have chosen it both as the title of the program I run on Sky180, and of my first book (Mondadori Electa) ».



On Giada's table, even virtual, there is never a shortage of salads: she loves them to the point of having dedicated the @giadalovesalads account to them. But don't think you will find sad unseasoned leaves: Giada's dishes are a riot of seasonal vegetables, green proteins and functional but easily available foods, linked by the red thread of extreme practicality of execution. «They are recipes within everyone's reach, healthy but also very delicious.


THE RECIPES OF JADE TODESCO

  • Vegan cake with cream and berries 

Ingrediants. For the base: 150 g of wholemeal flour, 50 g of rice flour, 60 g of cane sugar, peel of half an organic lemon, peel of half an organic orange, 1 sachet of baking powder, salt, 30 ml of organic seeds, 60 ml of rice milk. For the cream: 300 g of rice milk, 200 g of vegetable cream, seeds of 1 vanilla pod, zest of 1 organic lemon, 100 g of granulated sugar, 30 g of rice flour, salt, 40 g of starch corn, 100 g of mixed berries.

Preparation. For the base: combine the dry ingredients, add oil and rice milk and mix, until you get a homogeneous mixture. Shape into a ball and leave in the fridge for 40 minutes. For the cream: in a saucepan, simmer milk, cream, vanilla seeds and lemon zest. Meanwhile, mix the dry ingredients and, when the milk boils, pour half of it, whisk quickly to dissolve any lumps, then add the other half. Return to the heat and cook until the cream is thick. Remove from heat, stir in the berries and cover with cling film. Roll out the base and place it on the mold, piercing with a fork. Bake at 180 ° C for 20 minutes. Spread the cream and garnish with berries, biscuits and mint leaves.


  • Chickpea, eggplant and kefir boats

Ingredients: 200 g of organic chickpeas, left to soak for 12 hours, white part of 1 leek, basil, cherry tomatoes cut in half, 2 aubergines cut in half, sweet paprika, oregano, kefir, extra virgin olive oil, salt.

Preparation Rinse the chickpeas and cook in salted boiling water, drain and season with a pinch of paprika. In a pan, sauté the leek cut into rings with a drizzle of oil and sauté adding cherry tomatoes, basil and a pinch of salt. In the meantime, cut the pulp of the aubergines with the tip of a knife making transversal cuts, sprinkle with salt, oil and oregano and bake at 200 ° C for 20 minutes. Scoop out the pulp with a spoon, fill with chickpeas, vegetables and sprinkle with kefir. Garnish with basil and serve.



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