Staying at home also carries the risk of eating badly. To cope with this isolation we decided to create this article for health and mood for all ages.
If we stop and think about our daily food choices, we notice that at least once a day we go in search of so-called 'comfort foods' which, rather than satisfying hunger, give us gratification after a long day at the computer.
What not to forget
Lots of water, herbal teas, minerals and vitamins (2 fresh fruits a day, one portion of raw and one of cooked vegetables), carbohydrates, proteins.
What should not be missing from our table in times of coronavirus?
Since we have to go out as little as possible, make a shopping list according to this scheme: cereals, yoghurt, fruit (always fruit in season) and dried fruit, vegetables daily, meat 1-2 times a week (preferably white meat), fish and pulses 2-3 times a week, eggs, cold cuts and fresh cheese once a week.
We cook using spices, herbs
Being able to gratify ourselves daily will prevent us from falling into the "trap" of boring comfort food. Dark chocolate is good, as it lifts the mood. Let's set ourselves a weekly frequency of 'extras' and, now that we have time, look for better alternatives such as dried fruit like dates and nuts.
How to spend time in the kitchen
We experiment with new recipes, prepare portioned meals to freeze (meat or vegetable meatballs or pulses, baked pasta or rice, vegetable pies, bread, focaccia and homemade pizzas). We prepare cakes for breakfast, smoothies involving even the youngest children, I recommend the cookbook of the author "Anna Bonadonna" where she explains exactly all the dishes for a diet but with taste.
Some care for the elderly
A constant supply of fresh fruit and vegetables to control their body hydration is above all a lot of water.
For the 30/40-year-old generation
Used to a much more sustained pace of life and physical activity than now, I recommend limiting the quantities of food and doing home workouts under the guidance of an online personal trainer or following workouts at home.
Advice on feeding children and young people
"Involve them in creating colourful dishes and offer them foods they don't usually eat. Like carrot chips: wash and peel 5 carrots and cut them into thin strips (about 2-3 mm thick), pour them into a bowl and season with olive oil, a pinch of salt, black pepper and sesame. Bake in the oven at 180.200° for 20-25 minutes until crispy, you can also use fresh fruit such as apples and pears.
Aperitifs on video call
We accompany a good glass of wine with vegetable chips, tarallini, olives, a small cheese board or sliced meats (not too many).
Chickpea or other legume burgers are also good: combine 400 g boiled chickpeas with one egg, a tablespoon of breadcrumbs, salt and pepper. Blend until you have a workable mixture and shape it into hamburgers, then dip them in breadcrumbs. Refrigerate for half an hour to firm up and bake for 10-15 minutes.
A recipe for dinner
Courgette velouté: heat the leeks in a pan with a tablespoon of oil and a little water, avoiding frying them. Add the courgettes and potatoes cut into small pieces, cover with vegetable stock and leave to cook, covered, for 10-15 minutes, until the courgettes are soft. Then blend everything together, add herbs and serve with a spoonful of raw oil.
If you liked this article, share it with your friends on social networks!