Play of lights
at the core of well-being
Play of lights
at the core of well-being
Play of lights
at the core of well-being
Play of lights
at the core of well-being
Play of lights at the core of well-being
Despite being absolutely original and unique, the entrées, part of a series entitled “Play of Lights at the core of well-being”, share some common features, which are briefly summarized here and followed by a short description of each “course”:
– these “dishes” are beautiful;
– each dish is relatively rich in vegetables;
– closely related to the previous point is the selection of high quality raw materials;
– we have created dishes from the Mediterranean tradition whenever possible; we’ve also taken into consideration “food groups” used in natural medicine;
– lastly, we have created “one-dish meals” that are relatively low in calories.
And that’s why we chose the name “Play of Lights at the core of well-being.” In spite of being simple, mostly local dishes, they are able to provide energy (light) and stimulate proper, optimal overall health.
Pasta and beans
The carrot and lime smoothie provides optimal amounts of vitamin and provitamin A (especially from carrots), which have anti-cancer and anti-aging properties.
Carrots also contain substances (falcarinol) proven to be potent anticancer agents.
Limes are refreshing and contain nutrients (flavonoids) that help ease digestion.
These two plants together provide a fair amount of B-group vitamins, important to the central nervous system. In addition, this smoothie promotes tissue repair and ensures protection and proper functioning of the skin and of the mucous membranes (thanks to beta carotenes).
Pasta and beans is a typical dish from the Mediterranean tradition, which, thanks to its carbohydrate content, has primarily the purpose of supplying energy; it should be emphasized that associating a grain (pasta) with a legume (bean) improves the quality of proteins.
It is also known that these substances are the “building blocks” of the body.
It is true that first class proteins, that is more complete and similar to the human ones, come from animals (meat, fish, eggs and cheese); but the pasta and beans association greatly enhances their quality and makes them almost comparable to those found in our bodies.
The small amount of shrimp provides first class proteins. Other plant-based items (onions, nuts, celery, spinach) round out the dish providing flavonoids, with anti-inflammatory properties.
A small amount of ricotta cheese increases the energy intake of this entrée (this milk product is relatively low-fat providing about 140 calories per 100 grams) and is rich in proteins; these valuable substances represent approximately 8% of the ricotta cheese content.
This low-calorie dish has 452 Kcal.
Sardinian Fregola with clams
The fennel and orange smoothie (with parsley) is an invaluable body detoxifier. It has many properties: for example, proven digestive properties, thanks to a particular component (anethole). Dietary fiber counteracts the onset of obesity, tends to stabilize blood pressure and lower cholesterol levels.
Other substances (flavonoids and phytoestrogens) account for the properties ascribed by natural medicine: fennel regulates lactation and menstrual cycle.
Thanks to the presence of modest amounts of vitamin C it acts as a natural antioxidant and stimulates optimal functioning of the skin and the mucous membranes. This last quality is especially evident when this vegetable is combined with oranges. It also exerts protective action on the heart, on aging in general and has anti-cancer potential. Finally, orange juice promotes the absorption of iron (and is therefore anti-anemic), purifies the body and lowers cholesterol.
This dish, with a predominantly carbohydrate content and therefore energy-dense, is accompanied by a good amount of high quality protein (that give regenerating or constructive effect on the body). Fregola is a type of pasta produced in Sardinia, made from durum wheat semolina. It is similar to couscous with “beads” not exceeding 2 mm.
In addition to high quality proteins, clams contain a small amount of fat (polyunsaturated omega 3 type) as well as vitamins B12 and other B vitamins essential for the optimal functioning of the body. Fresh anchovies are a type of blue fish, and, as reported in international literature, eating blue fish is a “health factor” at every age, on account of it being a source of omega 3, which contains substances (prostaglandins and leukotrienes) that ensure proper functioning of the body and contribute to the health of our brain.
Small quantities of different vegetables (fennel, zucchini, carrots, bell pepper, parsley, eggplant) with detoxifying, anti-oxidant and cleansing properties put the finishing touches on this dish.
This low-calorie dish has 468 Kcal.
Black rice with avocado and mango
The asparagus, mango and goji berry smoothie has so many properties that it’s almost impossible to list them all. Nevertheless we will try. Asparagus provides good amounts of vitamins (A, E and B group) and has evident diuretic effect thanks to its content of mineral salts. It also contains a good concentration of fiber, which ensures normal bowel function while a specific substance (glutathione) helps to explain its antioxidant effects. Other substances (polyphenols including rutin) have a protective effect on blood vessels while many others (saponins) show antitumor capacity.
Mangos are rich in vitamin and provitamin A (carotenes) that have antioxidant and anti-aging properties. The fiber helps regulate bowel function while some of its elements (enzymes) facilitate digestion. Furthermore: some of this fruit’s components (polyphenols) have a “restorative” and stimulating action on the immune system, which is effectively enhanced by goji berries, one of the most powerful natural antioxidants.
Thanks to black rice, this “dish” essentially supplies energy. However, this grain also provides antioxidants (anthocyanins) and is rich in an essential amino acid (lysine) that is generally lacking in other grains. Also noteworthy the abundance of minerals (iron, selenium, zinc, magnesium) which also have a “rejuvenating” action on the ‘body.
Avocado is a rich and energy-boosting “fruit”. It contains essential fats (including Linoleic acid) that have a beneficial effect on the heart. It also contains fiber that regulates bowel function as well as evident antioxidant substances with anti-tumor properties. Thanks to its high levels of vitamin D it helps counteract the onset of osteoarthritis.
Red lentils are a low-fat ingredient (1% fat), rich in proteins (quantitatively similar to those of meat). Their high content of dietary fiber helps lower blood cholesterol. This legume also contains isolated substances (isoflavones) with anticancer properties. The small amount of salt cod (stockfish) contributes to raising the nutritional value of proteins while also providing fats (omega 3) that are essential for the health of the body in general and for that of the heart (and vessels) in particular.
This low-calorie dish has 398 Kcal.
Quinoa with vegetables mosaic
The spinach and pomegranate juice has a great variety of properties: spinach contains various minerals (iron, potassium, phosphorus, copper and calcium) and vitamins (vitamin C and group B). These substances, combined with carotenoids, explain the antioxidant power of this vegetable. Some components (including lutein) play an important role in vision (by acting on the retina). The presence of fiber acts as a bowel regulator. Altogether these vegetables have a purifying action.
Pomegranate is particularly rich in mineral salts (potassium, manganese, zinc, copper, magnesium), vitamins (group B, C, and K). It also contains a wide range of constituents (flavonoids and ellagic acid) that have a powerful antioxidant effect and can prevent the appearance of several cancers. Preliminary studies suggest that this fruit has an anti-depressant effect. Flavonoids promote joint health by acting on the cartilage. They can also help with many other disorders, from erectile dysfunction to menopausal symptoms.
Just like wheat, quinoa contains predominantly carbohydrates. But since it is not a member of the grass family, it has no gluten so it’s particularly suitable for people with celiac disease and wheat intolerants. It contains a discreet amount of good quality proteins, antioxidant vitamin E and some minerals (especially magnesium).
Cuttlefish contain high-quality proteins, very similar to those of humans. This shellfish is particularly lean and low in fat, with over 50% content of omega 3 fats. These are beneficial substances for the body, protecting vessels and heart from cardiovascular disease. Cuttlefish are rich in vitamins A and D and magnesium and potassium.
Plenty of vegetables and fruits in small quantities top off the dish. Overall they make up for more than 50% of the weight of this preparation. Vegetables provide fibers, vitamins (peppers and kiwi are among the substances with the highest content of vitamin C with antioxidant action), pro vitamin substances such as lycopene, which can be found in high concentration in melons. Scientific research has documented the incredible anti-aging and anti-cancer effect of this substance. It also contains many mineral salts.
This low-calorie dish has 346 Kcal.
The peach and zucchini smoothie that precedes the main dish has many properties, which are briefly summarized here.
Peaches are diuretic, refreshing and, thanks to their high content of dietary fiber, ensure proper bowel function. Some of its components (polyphenols such as lutein and zeaxanthin), together with vitamin A appear to promote healthy vision. These same substances along with some vitamins (A, C and group B) and minerals (zinc, copper, especially selenium) have an antioxidant effect that counteracts the cellular damage caused by “free radicals”, which are ultimately responsible for the various pathologies related to ‘aging’.
Thanks to their vitamin C content (among other things) they stimulate the immune system and tend to stabilize blood pressure. It is therefore no coincidence that in the East (from where they originate) they’re called the “fruit of immortality.”
Zucchini contribute to the cooling effect (since they are 95% made up of water). Very low in calories (100 grams have 12 Kcal), they provide anti – oxidant vitamins (A and C); some vitamins of the B group are also present. Fiber helps bowel regulation while mineral salts (especially potassium, but also iron and calcium) contribute to their mildly diuretic action. Natural medicine considers zucchini calming vegetables that promote sleep.
They appear to help soothe inflammations of the body in general and those of the urinary tract in particular. Like all vegetables they can help regulate blood cholesterol.
The legumes in this dish contain carbohydrates and essentially provide energy; they also have a high protein concentration (of average quality): this is why they were called “the meat of the poor”. They have, therefore, a regenerating or constructive effect on the body. Alongside these two macronutrients, these legumes contain substances (lecithin and saponins) that help lower blood cholesterol.
They tend to be gas producing; for this reason they should be consumed in moderate amounts (the content of this dish can serve as an example). These foods are always present in the “anti-cancer” diets promoted by various authors.
The octopus enriches the biological value of the proteins in the dish. It is a “low-fat” food (100 grams have approximately 60 Kcal) with few high quality fats (omega 3). The dish also features a small amount of fresh goat cheese, which is among the cheeses with the lowest fat content.
Its presence contributes to raising the quality level of the proteins. According to some nutrition experts one of the main property of “goat cheese” is its high digestibility (except for people who are lactose intolerant) and its contribution to “deflating” the abdomen.
Other vegetables (carrots, olive oil, capers, poppy seeds, thyme) accompany the dish and, despite their small quantity, increase the alkalizing and antioxidant power of the dish.
This low-calorie dish has 289 Kcal.
Chicken supreme with roasted chards
The beet and apricot smoothie has many properties, which are briefly summarized here.
Beets contain minerals (zinc, copper, calcium, potassium), B vitamins (especially folate), vitamin A and C with antioxidant effects.
It has been known for decades now, thanks to studies published in prestigious medical journals, that some substances (flavonoids) could limit cancer in general and colon cancer in particular.
Natural medicine ascribes them several other properties: they regulate gastrointestinal inflammations and liver diseases.
They are also an excellent source of minerals, which are particularly useful in the summer season. Thanks to the presence of some enzymes (betaine and tryptophan) they provide an effective treatment for mood disorders; furthermore, they regulate microcirculation and blood pressure.
Apricots provide antioxidant vitamins (A and C), minerals (potassium, phosphorus, sodium and iron) and many other substances (flavonoids, phenolic acids) on which scientific research is currently focusing. These nutrients have an antioxidant effect and limit the damage caused by free radicals (also due to sun exposure).
Consequently, they inhibit the occurrence of skin disease and delay aging. They can improve eyesight (vitamin A and flavonoids), and thanks to some ingredients (especially beta carotene) can lower “bad” cholesterol (LDL) and detoxify the body.
Chicken contains high-quality proteins, very similar to those of humans. It is recommended in many detoxifying and anti-cancer diets; it provides an excellent replacement for red meat as a source of protein for the human body. Unlike some of the “darker” meats, chicken has a low fat content. It contains a simple substance (an amino acid, tryptophan), which has antidepressant effects and regulates sleep.
It helps heart function by inhibiting a substance (homocysteine), which is toxic to our “pump”: among other well-known properties, it helps counteract osteoporosis while some of the Salts present in its meat (especially selenium) stimulate the immune system. It contains vitamin A that promotes healthy vision.
A small amount of pearl barley is also present in this dish, contributing to the body’s energy supply. However, this grain has numerous other properties.
It helps digestion and regulates the production of gastric secretions, eases bowel movements and thanks to a particular substance (tocotrienol), it inhibits the formation of “bad” cholesterol (LDL cholesterol). Natural medicine ascribes this grain many other properties worth mentioning: it counteracts the loss of hair, strengthens nails, increases satiety, prevents osteoporosis, makes the skin supple and hydrated, stimulates milk production. The dish is accompanied by small amounts of legumes (beans) and vegetables (endive, chicory, plum, sycamore) that provide minerals, vitamins and many other substances (flavonoids) with antioxidant and anti-inflammatory effects.
This low-calorie dish has 437 Kcal.
Bluefin tuna with eggplant
The green apple and tomato smoothie has many properties, which are briefly summarized here.
Tomato is a very low calorie food, rich in water and thus refreshing; excellent in the summer season. But alongside these “generic” characteristics, tomatoes have specific properties that are recommended by international medical literature. One of the substances found in tomatoes (Lycopene) is a powerful natural antioxidant that counteracts the effects of aging and has a cancer-preventive action on the colon and the prostate. Vitamin C stimulates the immune system and together with other antioxidants (provitamin A and some minerals) appears to protect the heart from its pathologies. Natural medicine also reports other benefits of eating tomatoes: they prevent osteoporosis, decrease blood cholesterol, and have digestive and diuretic properties.
With regard to apples, it must be remembered that about 20 years ago one of the most important Western medical journals (Lancet) pointed out that this fruit contains a high concentration of substances (flavonoids and other polyphenols) that can prevent the onset of chronic diseases and certain cancers. Green apples have the highest concentration of these macronutrients. For this reason, the presence of fiber, vitamins (C and provitamin A) and minerals has a purifying and anti-inflammatory effect on the intestine. By stimulating gastrointestinal transit, fiber (pectin) helps eliminate toxic substances. Other properties, ascribed by natural medicine, include the regulation of blood sugar, cholesterol reduction and the ability to keep the skin supple and moisturized.
The main components of this dish are eggplants and tuna. The latter is an excellent source of high quality proteins, very similar to those of humans. This food contains mainly essential fats (omega 3). It is now known that they play a critical role in the prevention of cardiovascular disease. Less well known is that they have a preventive action on brain cell degeneration and on some tumors (breast in particular).
Eggplants, native to India, are very low calorie vegetables, rich in water (over 90%), fiber (3%), mineral salts (copper, potassium, magnesium, zinc, iron) and vitamins (A, B Group, C, and E). They contain beta-carotene. Natural medicine ascribes them many properties: a purifying action on the liver with an increase in bile secretion, a protective effect on the heart and the brain thanks to the antioxidants (vitamins, phenolic acids and flavonoids), as well as diuretic and anti-inflammatory properties. Small amounts of nuts (almonds) other vegetables (leeks, basil) and grains (basmati rice) accompany this entrée. These ingredients supply the dish with energy value (almonds and rice), essential fatty acids (almond), and anti-inflammatory substances (leeks).
This low-calorie dish has 312 Kcal.
Steamed fillet of sole with wild berry sauce
The spinach and wild berry smoothie has so many properties that it is almost impossible to sum them up in just a few lines. However we will try.
Berries include strawberries, black cherries, raspberries, blackcurrants, blackberries, and blueberries. Let’s just take a look at the properties of the latter, which are documented by a rich international medical bibliography. Blueberries contain substances (collectively defined anthocyanins) that have a powerful antioxidant effect.
In particular, they protect the retina; they have a preventive action on angina attacks, an antitumor effect, and protect microcirculation from atherosclerosis, in addition to being extremely effective against viruses.
They also include additional substances (flavonoids) that show anti-inflammatory and antioxidant effects. Experimental studies have shown their protective effects on the brain, their ability to prevent and fight the bacterium that infects the stomach and is ultimately responsible for gastritis and ulcers (Helicobacter pylori). At an experimental level they have been proven to have antitumor properties against different cancer cell lines, in particular leukemia and colorectal carcinoma. They also appear to be able to reduce the damage on healthy cells caused by chemotherapy.
Spinach contains vitamins and minerals. It has an antioxidant action (linked to the B Group vitamins and vitamin C) while a substance (polyphenols, lutein) appears to be beneficial to eyesight. It has a mild laxative effect (thanks to its fiber content) and is soothing on irritated skin (when used as a compress). Folic acid (which is a B vitamin) is beneficial to the immune system. Natural medicine ascribes this vegetable the ability to limit inflammation to the digestive tract, to counteract hypertension, osteoporosis and even protect the stomach from stress-induced damage. Since these properties are affected by cooking, the smoothie is especially healthful.
The main ingredient of the dish is the sole. This is an easily digestible fish, rich in proteins (similar to those found in the body) and low in fat. For this reason it is recommended for all ages. The few fat found in this fish (less than 2%) are of excellent quality (omega 3) and contain substances (prostaglandins and leukotrienes) which are essential for body regulation. Keep in mind that omega 3 fatty acids cannot be produced by the body and must be obtained through diet. For this reason they are called “essential”, that is, indispensable.
This dish is accompanied by a small amount of rice that, thanks to carbohydrates, supply the body with energy, and by small amounts of other ingredients that contain high quality proteins (quail egg) as well as antioxidants and vitamins (onion).
This low-calorie dish has 442 Kcal.