Fruit and Vegetable Diet: White

FOODS OF WHITE COLOR: cauliflower, onion, garlic, celery, leeks, mushrooms, fennel, apple, pear.

Properties of White Vegetables

Fruits and vegetables of the white group contain quercetin, a phytochemical with high antioxidant power, useful in the prevention of various cancers.
Fruit and Vegetable Diet: WhiteAnother very important phytochemical class, present in these foods, is that of isocyanates, which are very useful because they prevent cellular aging.
Furthermore, this group of fruits and vegetables contains mineral salts, in particular potassium, which protects the bone tissue and prevents hypertension and cardiovascular diseases. These foods are also rich in vitamins (especially vitamin C) and fiber.

  • Mele: they are rich in flavonoids (flavones, catechins and flavonols), antioxidant substances that protect against tumors and are also useful for lung function.
  • Onions: they are rich in flavonoids, antioxidant substances that protect against tumors. They also contain allyl sulfide, which prevents coronary diseases and various forms of cancer; it also helps to thin the blood, preventing the possible formation of blood clots.
  • Garlic: contains the allyl sulfide.
  • Visit: contains the allyl sulfide.
  • Mushrooms: they contain selenium which prevents anemia, hypertension, premature aging and also various types of cancer.


Celery leaves were used by the ancient Greeks to crown the winners of some sports competitions.
The expression "foolish" derives from the ancient custom of using fennel to flavor foods and / or cover any defects.

White Recipes

Spiced cabbage

Ingredients for 4 people)

  • 2 mele;
  • 2 pears;
  • 50 g of butter;
  • 2 white cabbages,
  • 1 further;
  • 5 tablespoons of vinegar,
  • 2 teaspoons of cloves,
  • salt and pepper.


Carefully wash the cabbages and slice them into thin strips, which you will then arrange in a bowl; pour the vinegar over the slices of cabbage and leave to macerate for about 15 minutes. Drain the cabbage slices and put them in a pan with the butter, cloves, salt and leek cut into thin slices; add a little water. Cook over low heat for about 20 minutes. In the meantime, peel and cut the pears and apples into cubes, adding them to the cabbage; cook for another 5 minutes. Let the mixture rest in the pot with the lid on for about a quarter of an hour. Season with a pinch of salt and add pepper. 

Crusted apples

Ingredients for 4 people)

  • 8 mele;
  • 1 egg;
  • 1 egg yolk;
  • 400 g of flour;
  • 200 g of butter;
  • 150 g of sugar;
  • 1 lemon;
  • 1 pinch of cinnamon;


Cut the butter into cubes and let it soften at room temperature (about 10 minutes).
Prepare a work surface, preferably not in wood, on which to place the flour in a fountain; in the center of this add a whole egg and yolk, sugar, butter and grated lemon peel. Start to mix, with the help of a fork and slowly incorporate the flour; when the dough starts to be too hard, start kneading with your hands. As soon as the dough takes on a homogeneous consistency, form a ball and let it rest in a bowl covered with a cloth, placing it in the refrigerator for at least 30 minutes. Now peel the apples, remove the core and seeds and slice them into slices about 3 mm thick. These wedges will then be placed on a plate and covered with the juice of a lemon.
Roll out the dough with a rolling pin and place it in a greased and floured baking pan, from which to let the ends of the dough come out. Arrange the apples evenly on the dough and cover them with the ends on the outside of the pan. Sprinkle with a pinch of cinnamon and bake in a preheated oven at 170-180 degrees, until the surface is browned (about 40 minutes).

White Centrifuged

Centrifugato Winter 1 (very energetic)

Ingredients for 4 people)

  • 4 pears;
  • 3 bunches of grapes;
  • 2 mele;
  • 1 lemon;


Wash, peel and cut pears and apples, then centrifuge them. Repeat the same operations with three bunches of grapes. Mix the juice and add the juice of one lemon.

Winter Centrifugate 2

Ingredients for 4 people)

  • 6 pears;
  • 2 oranges;
  • 2 mele;
  • 1 pinch of cinnamon;


Wash, peel and cut pears and apples, then centrifuge them. Squeeze the oranges and add the juice to the previously obtained centrifuge. Serve cool and with a pinch of cinnamon.

Winter Centrifugate 3

Ingredients for 4 people)

  • 8 black olives;
  • 4 oranges;
  • 4 fennel;
  • 2 cucumbers;


Wash and cut the fennel into thin slices, then centrifuge them. Repeat the same operations with the cucumbers. Squeeze the oranges and add the juice obtained to the fennel and cucumber juice. Serve with the pitted olives.

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