I have already spoken in a previous post about the benefits of the vegetarian and mediterranean diet. So the climate and variety of plants grown in southern Europe make this diet the best in the world. All this has been scientifically proven by all studies so it is advisable to eat by ingesting mainly products of vegetable origin. In particular, prefer carbohydrates (better if whole) to fats as the main energy source.

EAT LITTLE MEAT

Eat little meat (or avoid it if you have changed and also avoid eggs and milk products if you are vegan) So use legumes as the main source of Mediterranean products, you are spoiled for choice. In fact the variety of products grown in southern Europe is so wide that it is enough to use your imagination. So is enough to have a little good will to be able to prepare excellent dishes.

LOW AMOUNT OF SATURED FATS

The goodness of these dishes is not only necessary for the flavor that is excellent. So is also for the contribution they make to maintaining a good state of greeting. Then, the low amount of saturated fats present in this diet is known, therefore it helps to keep cholesterol and triglyceride values ​​low. In fact produces positive effects on the health of the cardiovascular system.   

                                                                                                                                                                                          HEALTH AND LONGER LIFE http://www.longerlife.com

    The improvement of this food style(vegetarian and mediterranean diet) in making life longer and healthier is also demonstrated. So most of the recipes of the Mediterranean diet can be  proteins reconciled with a vegetarian or vegan diet. In fact almost all the ingredients come from the vegetable kingdom. In the south of Europe all the foods that nutritionists place at the base of the food pyramid are produced, that is fruit, vegetables, cereals.

The healthiness of these foods is due to their poor influence on the generation of insulin spikes. In fact it cause the abundant entry of glucose into the cells and its transformation into fats. The vegetarian diet is less binding than the vegan one therefore it allows small quantities of products of animal origin. So you can eat milk, cheese and eggs which could be useful to complete a diet that is already complete and healthy in itself. In fact we must not forget one of the best known and healthiest elements of the  eat lots of fruit and vegetables.               

      EXTRA VERGINE OIL   http://www.extraverginoil.com

   As vegetarian and mediterranean diet, that is, extra virgin olive oil. Then it is essential since it is rich in vitamin E, flavonoids and essential fatty acids for the body such as omega3. Then I will provide my readers with some excellent vegetarian recipes typical of the Mediterranean diet. So I would try to select dishes with the highest possible biological value that can be considered complete or almost complete dishes.   

PAPPARDELLE http://www.pappardelle.it

                                                                                                                                            1) PAPPARDELLE WITH ORGANIC SOYBEAN: INGREDIENTS (4 people): – 300gr. OF PAPPARDELLE; – 200gr. ORGANIC AND NO-GMO SOYBEAN; – 30gr. OF ALMONDS; – EXTRA VIRGIN OLIVE OIL to taste ; – 1 clove of garlic; – Salt to taste. ; – 2 LAUREL LEAVES; – 1 CELERY COAST; – 200gr OF SMOKED SCAMORZA- (to tast SOYBEAN THE EVENING FIRST, THE MORNING RINSE AND LET THEM IN WATER TOGETHER WITH LAUREL AND CELERY. SO. WHEN THE WATER STARTS TO BUBBLE FOAMING AND LOWER THE FLAME. COOK FOR TWO PEARLS IN SHIRT WITH OIL IN A FRYING PAN WITH ALMONDS AND HALF OF CHICKPED BOILED FOR 5 MINUTES; Blend the other half of the chickpeas to form a thick cream; JOIN THE CEILING AND MIX, THEREFORE CORRECT THE SALT; LESS THE PAPPARDELLE, JOIN THE SOYBEAN COMPOUND AND MIX; AT PLEASURE, IN THE LAST MINUTES OF COOKING OF CHICKENS YOU CAN DID IT WITH SMOKED SCAMORZA AND THEN MIX WELL.       

    TYPICAL MEDITERRANEAN DISH

    It is an excellent dish typical of the vegetarian and mediterranean diet and very tasty. In fact thanks to the ingredients  from which it is made it is a complete dish. In fact it containes many proteins of vegetable origin and also has a very high biological value thanks to its high content. Then it will be very welcome on the table of lovers of good healthy cooking. Then also on that of vegetarians with dishes similar to this will be able to assimilate a large variety of nutrients. However in the scamorza-free version, it will be a dish loved by vegans. In fact they will have a complete dish on their tables. So it will provide them with all the proteins they need to maintain a good state of health. 

Vegan poke bowl with avocado, tofu, rice, seaweed, carrots and mangoes, white background. Vegan food concept.

                                                                                 http://www.mediterraneandiet.com                                                              The Mediterranean diet is known to be the most complete and healthy ta in the world. So he great variety of recipes it contains is due to the great abundance of available ingredients produced by the nations bordering the Mediterranean. Infact, being based on cereals, legumes, vegetables and olive oil, it can make an extraordinary contribution to the well-being of the peoples of southern Europe.

MEDITERRANEAN DIET AND BLOOD VALUES

Its most typical dishes are an extraordinary source of complex carbohydrates. Then those that do not excessively alter blood sugar, vegetable proteins, omega3, vitamins, antioxidants and mineral salts. In addition to the health benefits, this kitchen contains typical tasty recipes. In fact their taste is linked to the synergy between good climate, good environment and southern European sun. So legumes will provide high biological value proteins, even better if we use noOGM organic soybeans and derivatives which, although not a legume of ancient Mediterranean tradition. Anyway is now as if it had been widespread throughout Europe for decades.     

                                                                                                                   RAVIOLI  http://www.ravioli.it

  Ravioli are a typical Central Italian pasta that traditionally are prepared with a filling made with ham and parmesan. Then the new animal health and health trends have changed the tastes of a large part of the population. So people are now attentive to the suffering of animals. But also are aware of the damage that an excess of meat and milk derivatives can cause to the organism. In fact, if in excess they favor the increase of cholesterol and triglycerides with an increase in cardiovascular risks.

The new health and environmental trends have changed the tastes of consumers. In fact it makes them direct, in most cases, towards an elimination or in any case a reduction of meat and / or animal products. It is proven that a very vegetable-rich and low-meat diet is a long-lived elixir. In addition, thanks to the imagination of cooks, vegetarian recipes are now very tasty as well as very beneficial for health. Then, returning to ravioli now I will show you a vegetarian recipe of tofu and spinach ravioli seasoned with soy ragout. 

RECIPE

   TOFU AND SPINACH RAVIOLI WITH SOY SAUCE INGREDIENTS: (2 people): (dough): – 300gr. TYPE 2 FLOUR; – CURCUMA; – SALT ; – 1 SPOON OF EXTRA VIRGIN OLIVE OIL; – WATER to taste ; (filling): – 300gr. DI SPINACI; – 1 clove of garlic; – EXTRA VIRGIN OLIVE OIL ; – SALT ; – PEPPER ; – SALT ; – NUTMEG ; 300gr. DI TOFU; – 5 SPOONS OF YEAST; – 1 SPOON OF SOY SAUCE FRY THE GARLIC WITH THE OIL AND THEN BROWN THE SPINACHS UNTIL THEY BECOME TENDER. WITCH OFF THE FIRE AND STILL THE COOKING, REMOVE THE GARLIC AND ADD THE CRUSHED, SAUCE, SAUCE, SAUCE, SAUCE , MUSCLE WALNUT.

Therefore put aside, knead flour, oil, salt, turmeric and water until you get a smooth dough then roll out the sheet. Cut out the squares with which the ravioli will be made, in the center of each square. COVER WITH ANOTHER SQUARE AND SEAL USING A FORK. COOK THE RAVIOLI IN BOILING WATER SLIGHTLY SALT AND DRESS THEM WITH SOY SAUCE (see recipe in the blog)

This tasty dish has a flavor that is enhanced when accompanied by a nice glass of red wine. Then has nutritional properties that would be amplified by the presence on the tables of a nice plate of green salad and tomato. In fact they contains the vitamins that allow a better absorption of nutrients.                                                                                                                                                                                                                                                                                                                                                                                                                                          dr. Massimiliano Mangafà

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