Lertola method: the anti-stress winter diet

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Robert Maurer
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If you have never tasted it before, this is the ideal month to do it: «the Jerusalem artichoke is a still little known vegetable by consumers, although it boasts interesting nutritional characteristics. For example: it is very rich in potassium, a mineral useful for regulating blood pressure, ”explains the dietician Valentina Bolli.

On this month's menu, Maria Paola Dall'Erta he suggests it in an unusual version: «Typical of Piedmont, where it is served with bagna cauda, a sauce made with garlic and anchovies, can be eaten raw, thinly sliced, or cooked », explains the biologist chef. "The I wanted to offer it in cream: excellent in the cold season, it also helps to keep stress at bay, because the potassium contained in it is also a muscle relaxant».



The only caveat: the portion of Jerusalem artichoke (as with other tubers such as potatoes) always goes limited to 200-250g for women and 300g for men, consuming it as an alternative to cereals.


In the list of shopping

Vegetable: beets, beets, beets, beets, broccoli, artichokes, thistles, carrots, cauliflower, Brussels sprouts, various cabbages, cucumbers, chicory, spring onions, beans, fennel, curly endive, lettuce, sweet potatoes, turnips, escarole, salsify, celery, celeriac, spinach, Jerusalem artichoke.

Fruit: pineapple, oranges, avocado, persimmons, chestnuts, prickly pears, lemons, mandarins, pomegranates, apples, quinces, walnuts, pears, grapefruits, grapes.

Fish: anchovy, mullet, mullet, red snapper, hake, sea bream, sardine, sole, mullet.


Follow the menu for 1 week: Provides 1400-1500 calories for her for him per day for you and 1800-1900 for him. And it's perfect for keep weight under control as well as stress.


Monday



Breakfast

• Coffee or tea

• Latte parz. screm.

• Wholemeal rusks

• 2 teaspoons of jam

Snack

• Pineapple

Lunch

• Rice and peas

• Fennel in salads

Snack

• Clementine

Price

• Baked chicken thighs

• Celeriac in a pan

• Whole grain bread

Tuesday

Breakfast

• Coffee or tea

• Low-fat white yogurt

• Muesli

Snack

• Kiwi

Lunch

• Hard-boiled eggs

• Mixed salad


• Boiled coasts

• Whole grain bread

Snack

• Grape

Price

• Spaghetti with shrimps and courgettes

• Carrots

Wednesday


Breakfast

• Coffee or tea

• Low-fat milk

• Wholemeal biscuits

Snack

• Apple

Lunch

• Wholemeal sandwich with bresaola and 1 thin slice of avocado

• Endive and radishes in salads

Snack

• Clementine

Price

• Oat pasta with fresh ricotta

• Ratatouille of aubergines and courgettes

Thursday

Breakfast

• Coffee or tea

• Low-fat fruit yogurt

• Cereal flakes

Snack

• Kiwi

Lunch

• Stewed lentils

• Cauliflower

• Whole grain bread

Snack

• Orange

Price

• Sea bass with lemon

• Fennel in a pan

• Venus rice


Friday

Breakfast

• Coffee or tea

• Low-fat white yogurt

• Muesli

Snack

• Money

Lunch

• Jerusalem artichoke cream (see recipe)

• Steamed carrots

• Mixed raw salad

Snack

• Apple

Price

• Beef burger with sage

• Swiss chard

• Rye bread

Jerusalem artichoke cream

Ingredients for 1 person: 250 g of Jerusalem artichoke, 1 slice of shallot, a sprig of parsley, 50 g of parmesan flakes, 10 g of extra virgin olive oil, salt, pepper.

Wash and peel the Jerusalem artichokes, then cut them into thin slices with the help of a potato peeler. Brown the shallot in a non-stick pan with the extra virgin olive oil. Add the Jerusalem artichokes and leave them to flavor before boiling them, pouring very little boiling water at a time. When they are soft, reduce them to a cream using an immersion blender. Adjust with salt and pepper. Garnish with chopped fresh parsley and the flakes of Parmesan cheese, then serve.

Saturday

Breakfast

• Coffee or tea

• Latte parz. screm.

• Biscuits

Snack

• Grape

Lunch

• Grilled tuna

• Escarole salad

• Rye bread

Snack

• Pineapple

Price

• Pasta, chickpeas and black cabbage soup

• Red beets

Sunday

Breakfast

• Coffee or tea

• Low-fat fruit yogurt

• Toasted wholemeal bread

• 1 teaspoon of honey

Snack

• Apple

Lunch

• Roast rabbit

• Boiled potatoes

• Cost

Snack

• Orange

Price

• Risotto With Pumpkin

• Goat cheese

• Steamed turnips

The first value of the quantities given below are ideal for her, the second for him.

Everyday

Bakery products (biscuits and rusks): 30 g • 40 g

or

Breakfast cereals: 30 g • 40 g

They cannot provide more than 430 calories per 100g: check the value on the label! It is better if they are whole (in order to give you more fiber).

Low-fat milk: 150 g • 200 g

or

Low-fat yogurt (including fruit): 125-150 g • 200 g

vegetable: free and in abundance

Fruit: 400 g • 400 g

Herbs: without any limitation

Spices: without limitations

Extra virgin olive oil: 4 tsp • 6 tsp

Sale: 2,5 g for seasoning


Twice a day of your choice

Bread or Pasta or Grain cereals: 70-80 g • 100-120 g


Rotating during the week (1 choice per meal)

Beef: 120 g • 150 g

Fish: 150 g • 200 g

Fresh cheeses: 100 g • 100 g

Seasoned cheeses: 50 g • 70 g

Dried vegetables: 60 g • 80 g

Frozen, fresh, canned legumes: 140 g • 200 g

Lean meats or without visible fat: 60 g • 70 g

eggs: 2 • 2 (granted only once a week)


  • READ ALSO: I love persimmons. Which are the best? And how to choose them?


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