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)
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