{"id":12210,"date":"2024-05-28T16:43:05","date_gmt":"2024-05-28T16:43:05","guid":{"rendered":"https:\/\/unochefpergaia.it\/?p=12210"},"modified":"2024-05-28T16:42:58","modified_gmt":"2024-05-28T16:42:58","slug":"may-and-its-fortified-salads","status":"publish","type":"post","link":"https:\/\/unochefpergaia.it\/en\/may-and-its-fortified-salads\/","title":{"rendered":"May and its fortified salads"},"content":{"rendered":"<p>May brings us two ideas for what we call <strong>fortified salads<\/strong>, i.e. salads that are nutritionally complete and therefore perfect as one-course meals for lunch in the office, at school or for dinner.<\/p>\n<p>The rule applies that ingredients must be in season in order to maximise their nutritional contribution, so <strong>asparagus<\/strong> and <strong>mixed greens<\/strong>, as well as frozen <strong>edamame beans<\/strong>, will be the <strong>vegetable protagonists<\/strong> of the dishes.<\/p>\n<p>The <strong>protein part<\/strong> of our salads is mainly of <strong>animal origin<\/strong>, being represented by grilled chicken and egg, not forgetting the contribution of edamame beans, an excellent source of plant protein.<\/p>\n<p>As always, fibre is our best ally and is provided not only by vegetables, but also by <strong>buckwheat grains<\/strong>, an excellent alternative to rice and cereals containing gluten (for those who can eat them).<\/p>\n<p>So here&#8217;s how to prepare reinforced salads that you can put in your lunch box for an absolutely perfect lunch out.<\/p>\n<p>Discover more ideas for your <a href=\"https:\/\/unochefpergaia.it\/insalate-crude-e-cotte\/\">salads<\/a> here!<\/p>\n<h1 style=\"text-align: center;\"><span style=\"color: #800000;\"><strong>Buckwheat and asparagus salad<\/strong><\/span><\/h1>\n<h1 style=\"text-align: center;\"><span style=\"color: #800000;\"><strong><u>carbohydrates 24.48g for the whole serving<\/u><\/strong><\/span><\/h1>\n<h2><a href=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12-632x476.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-12172 aligncenter\" src=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12-632x476.jpg\" alt=\"insalata-di-saraceno-e-asparagi\" width=\"632\" height=\"476\" srcset=\"https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12-632x476.jpg 632w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12-800x603.jpg 800w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12-265x200.jpg 265w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12-768x579.jpg 768w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12-705x531.jpg 705w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-12.jpg 1200w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/a><\/h2>\n<h2><span style=\"color: #800000;\"><strong>Ingredients for 1 serving<\/strong><\/span><\/h2>\n<ul>\n<li>4 asparagus<\/li>\n<li>40g buckwheat grains*<\/li>\n<li>1 egg<\/li>\n<li>15g Pecorino Romano cheese in very thin slices<\/li>\n<li>1 teaspoon of lemon juice<\/li>\n<li>extra virgin olive oil<\/li>\n<li>salt and pepper<\/li>\n<\/ul>\n<p>*Ingredients whose labels must read \u201cgluten-free\u201d (or, in Italy, present on <a href=\"https:\/\/www.celiachia.it\/dieta-senza-glutine\/il-prontuario-degli-alimenti\/il-prontuario\/\">\u00a0Prontuario AIC<\/a>)<\/p>\n<h2><span style=\"color: #800000;\"><strong>Preparation<\/strong><\/span><\/h2>\n<ol>\n<li>Cook buckwheat grains in lightly salted boiling water, then drain and set aside.<\/li>\n<li>Place 4 asparagus in a container suitable for microwave cooking and cook for 4 minutes at maximum power.<\/li>\n<li>Put a drizzle of extra virgin olive oil in a non-stick pan, break the egg into it and cook for a few minutes until the egg white is cooked.<\/li>\n<li>Assemble the salad by placing the buckwheat grains in a soup plate, add the asparagus cut in pieces; dress with a sauce prepared whisking a tablespoon of extra virgin olive oil, a teaspoon of lemon juice, salt and pepper.<\/li>\n<li>Lay the hot egg on top of the asparagus and complete with very thin slices of Pecorino Romano cheese and a grinding of pepper.<a href=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1-632x535.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-12170 aligncenter\" src=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1-632x535.jpg\" alt=\"insalata-di-saraceno-e-asparagi\" width=\"632\" height=\"535\" srcset=\"https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1-632x535.jpg 632w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1-800x677.jpg 800w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1-236x200.jpg 236w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1-768x650.jpg 768w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1-705x597.jpg 705w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-saraceno-agli-asparagi-1.jpg 1200w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/a><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span style=\"color: #800000;\"><strong>Chicken and edamame salad<\/strong><\/span><\/h2>\n<h2 style=\"text-align: center;\"><span style=\"color: #800000;\"><strong><u>carbohydrates15.77g for the whole serving<\/u><\/strong><\/span><\/h2>\n<h2><span style=\"color: #800000;\"> <a href=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10-632x474.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-12174 aligncenter\" src=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10-632x474.jpg\" alt=\"insalata-di-pollo-ed-edamame\" width=\"632\" height=\"474\" srcset=\"https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10-632x474.jpg 632w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10-800x600.jpg 800w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10-267x200.jpg 267w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10-768x576.jpg 768w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10-705x529.jpg 705w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-10.jpg 1200w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/a> <\/span><\/h2>\n<h2><span style=\"color: #800000;\"><strong>Ingredients for 1 serving<\/strong><\/span><\/h2>\n<ul>\n<li>120g chicken breast<\/li>\n<li>50g edamame beans<\/li>\n<li>baby lettuce or mixed greens<\/li>\n<li>15g raisins<\/li>\n<li>2 tablespoons of soy milk*<\/li>\n<li>1 tablespoon of pumpkin seeds<\/li>\n<li>1 teaspoon of mayonnaise*<\/li>\n<li>1 teaspoon of lemon juice<\/li>\n<li>salt and pepper<\/li>\n<\/ul>\n<p>*Ingredients whose labels must read \u201cgluten-free\u201d (or, in Italy, present on <a href=\"https:\/\/www.celiachia.it\/dieta-senza-glutine\/il-prontuario-degli-alimenti\/il-prontuario\/\">\u00a0Prontuario AIC<\/a>)<\/p>\n<h2><span style=\"color: #800000;\"><strong>Preparation<\/strong><\/span><\/h2>\n<ol>\n<li>Boil the edamame beans in lightly salted water for a few minutes, then\u00a0 throw them in cold water. Drain them and set them aside.<\/li>\n<li>Grill the chicken breast. Cut it into strips horizontally.<\/li>\n<li>Prepare the dressing by putting the mayonnaise, lemon juice and soy milk in a small bowl, mix well with a fork and season with salt and pepper.<\/li>\n<li>Place the desired amount of lettuce or mixed greens in a soup plate, add the edamame beans and lay the chicken on top. Season with the mayonnaise emulsion, then top with raisins and pumpkin seeds.<\/li>\n<\/ol>\n<h3><span style=\"color: #800000;\"><a href=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9-632x474.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-12176 aligncenter\" src=\"http:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9-632x474.jpg\" alt=\"insalata-di-pollo-ed-edamame\" width=\"632\" height=\"474\" srcset=\"https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9-632x474.jpg 632w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9-800x600.jpg 800w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9-267x200.jpg 267w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9-768x576.jpg 768w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9-705x529.jpg 705w, https:\/\/unochefpergaia.it\/wp-content\/uploads\/2024\/04\/Insalata-di-pollo-ed-edamame-9.jpg 1200w\" sizes=\"auto, (max-width: 632px) 100vw, 632px\" \/><\/a><\/span><\/h3>\n<h3><span style=\"color: #800000;\"><strong>Version with gluten of Fortified salads<\/strong><\/span><\/h3>\n<p>These recipes contain <strong>only naturally gluten free ingredients<\/strong>, so no adaptation is necessary for their version with gluten.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>May brings us two ideas for what we call fortified salads, i.e. salads that are nutritionally complete and therefore perfect as one-course meals for lunch in the office, at school or for dinner. The rule applies that ingredients must be in season in order to maximise their nutritional contribution, so asparagus and mixed greens, as [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":12179,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[1311,1310],"tags":[1478,1783,2225,2281,2959,1313,2009,2130,1435,1417,2455,2211],"class_list":["post-12210","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-piatti-unici-en","category-secondi-piatti-en","tag-basso-indice-glicemico-en","tag-dieta-sana-en","tag-gluten-free-with-carb-count","tag-healthy-food","tag-healthy-reccipes","tag-idee-per-lunch-box-en","tag-low-carb-recipes","tag-low-gi","tag-naturalmente-senza-glutine-en","tag-ricette-con-conta-dei-carboidrati-en","tag-salad-ideas","tag-senza-glutine-con-conta-dei-carboidrati"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - 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