Das Abendessen ist ganz besonders wichtig, wenn man auf seine Linie achten möchte. Wir schlagen dir deshalb heute 6 leichte Menüs vor, die dir dabei helfen können.

Ernährungsberater und Wissenschaftler sind sich darin einig, dass man mit diesen Gerichten nicht nur eine Gewichtszunahme verhindern, sondern auch Verdauungs- und Schlafstörungen vorbeugen kann.

Der Schlüssel liegt darin, die Nahrungsmittel intelligent zu wählen und nur kleine Portionen zu essen.

Vergiss jedoch nicht, dass du auch tagsüber deine Hungergelüste kontrollieren musst, um ans Ziel zu kommen.

Zum Abendessen empfiehlt es sich, Proteine und Vitamine einzubauen, deshalb ist Obst und Gemüse wichtig.

Von großer Wichtigkeit ist auch, bereits zwei Stunden vor dem Schlafengehen zu essen. 

Viele verzichten ganz auf das Abendessen, da sie nicht zunehmen möchten, doch dies ist ein Fehler. Bereite dir ein leichtes Abendessen zu und achte auf regelmäßige Essenszeiten.

Es konnte nämlich festgestellt werden, dass jene Personen, die zu festen Zeiten essen, ein gesünderes Gewicht vorweisen.

Wer lange nichts isst, übertreibt es dann damit, wenn es so weit ist und hat aufgrund eines höheren Blutzuckerspiegels auch ein höheres Risiko an Diabetes Typ 2 zu erkranken.

Vorsicht mit der Größe der Portionen

Wie bereits erwähnt, ist es grundlegend, kleine Portionen einzunehmen. Wenn du abends einen Riesenhunger hast, isst du vielleicht zu viel, was du auf jeden Fall vermeiden solltest.

• Richte dir einen Teller mit der richtigen Menge her und schöpfe dann nicht mehr nach. So kannst du besser kontrollieren, wie viel du isst.
• Es empfiehlt sich auch, Nahrungsmittel, denen du kaum widerstehen kannst (Süßes, Pommes Frites oder Keks) gar nicht erst aus dem Schrank zu holen oder einzukaufen.

Welche Nahrungsmittel kann ich abends essen?

1. Hühnereier

Hühnereier sind reich an Proteinen und enthalten auch essentielle Aminosäuren. Du wirst dich damit lange satt fühlen.

• Am besten isst du ein gekochtes Hühnerei.
• Nach Wunsch kannst du auch ein Eieromelett oder Rühreier essen. Versuche jedoch, diese ohne oder mit ganz wenig Öl zuzubereiten. 

2. Käse mit Nüssen

Eine kleine Portion Käse enthält rund 100 Kalorien, du solltest deshalb nicht zu viel davon verspeisen.

• Käse ist reich an Tryptophan, Protein und Kasein. Aus verschiedenen Studien geht hervor, dass Kasein den Stoffwechsel ankurbelt.

Du kannst zu dem Käse Nüsse und Weintrauben essen, die reich an Melatonin sind und die Nachtruhe fördern.

3. Putenfleisch mit Kürbispüree

Ein sehr komplettes Abendessen mit nur wenigen Kalorien kann beispielsweise aus Putenfleisch mit Kürbispüree bestehen.

• Putenfleisch enthält Tryptophan und gesunde Proteine, es ist einfacher zu verdauen als Hühnerfleisch und deshalb bestens für das Abendessen geeignet.
• Als Beilage kannst du Kürbispüree zubereiten. Ein gesundes uns sehr sättigendes Abendessen, mit dem du deine Figur bewahren kannst.

4. Hummus mit Gemüse

Hummus wird bekanntlich aus Kichererbsen zubereitet, die reich an Vitamin B6 sind und deshalb die Synthese von Melatonin fördern.

Mit etwas Gemüse ein perfektes Abendessen: Gurken, Karotten oder anderes Gemüse schmeckt dazu sehr lecker.

5. Maiskolben für das Abendessen

Auch Mais eignet sich bestens für ein leichtes Abendessen. Wir sprechen jedoch nicht von Dosenmais, sondern von frischem Mais der zu Hause gekocht wird.

• Damit kann überschüssiges Cholesterin aus dem Organismus ausgeleitet werden. Außerdem wird die Einlagerung von Fettreserven gebremst.
• Damit es sich jedoch tatsächlich um ein gesundes, leichtes Abendessen handelt, solltest du auf Butter und Salz verzichten!

6. Weißer Fisch

Weißer Fisch ist ebenfalls eine ausgezeichnete Alternative für ein gesundes, nährreiches Abendessen, das eine Gewichtszunahme verhindert.

Blauer Fisch enthält mehr Fett und ist deshalb mittags besser geeignet.

They offer refreshment in its most liquid form, look like small works of art and are completely alcohol-free. Alcohol-free cocktails that outperform Gin Tonic and Co.: We say cheers to the best alcohol-free cocktail recipes.

Non-Alcoholic Cocktails – You must try these 7 non-alcoholic drinks:

mango mania

When sweet exotic meets the freshness of mint, we have arrived in culinary summer.

Preparation: Fill 50ml mango juice with 150ml tonic, a dash of Citro and fresh, lightly pressed mint leaves, pour into a cocktail glass with ice cubes and serve.

Best of pear

Are there non-alcoholic cocktails that taste good and are also healthy? Yes indeed; This cocktail recipe can fulfill this wish.

Preparation: For this non- alcoholic drink , boil a cup of green tea or dragon tea and then let it cool down in the fridge. Then you mix it with 50ml pear juice, a squeeze of lemon and serve the tasty health drink with ice cubes and a slice of pear and lemon.

Passion fruit beer

Beer and non-alcoholic cocktails don’t go together? Are you kidding me? Are you serious when you say that. This passion fruit beer proves the opposite.

Preparation: A non-alcoholic beer is mixed with 100ml passion fruit juice, 2tsp lime juice and 2cl grenadine syrup. Then pour the whole thing into a bulbous glass filled with ice cubes. Decoration tip: A passion fruit cut in half, garnished with fresh mint and floating on top of the cocktail, also creates a visual summer mood.

Aloe vera juice not only makes you beautiful, it also has a cooling effect. Reason enough to turn it into a fresh drink on hot summer days.

Preparation: Mix 100ml aloe vera juice with the juice of a squeezed lime and 30ml coconut water. Garnish the whole thing with fresh mint and a slice of lime and the alcohol-free tropical cocktail is ready.

Spicy Summer

The spices are reminiscent of winter. But the taste of this non- alcoholic cocktail is pure summer mood.

Preparation: Eighth an orange and place in a cocktail glass with 2 teaspoons of brown cane sugar. Press out the whole thing with a pestle and fill up with crushed ice. Now add a splash of passion fruit juice, fill the glass with ginger ale, stir and serve with a cinnamon stick, star anise and a slice of orange.

Go for green

It doesn’t get any greener! This alcohol-free cocktail is perhaps the greenest and lightest temptation since summer drinks.

Preparation: A few slices of fresh kiwi, cucumber, lime, ginger and lemon are marinated with fresh mint leaves in a carafe half filled with mineral water. The whole thing has to stand for around two hours, is then filled up with tonic water and served in a fruity decorated glass.

Mmmm, melon!

It is not only refreshing on the plate, but even more so as a trendy non- alcoholic cocktail : the watermelon.

Preparation: 300g of watermelon without a rim are first pureed and then passed through a fine sieve again. Now you mix the whole 50ml orange juice and 2cl strawberry syrup. If you like it particularly fresh, you can also stir in the juice of half a lime. And then serve the whole thing with ice cubes and a few floating, frozen decorative berries.

Who is more on sweets – scroll down. Discover 3 desserts at once.

Langoustines and tiger prawns with creamy truffle fettuccine paste

Chicken in maple syrup and mixed salad with fragrant strawberries

Tender chicken, fresh strawberries, cream cheese, lots of crunchy greens – and a secret sweet shiso leaf sauce. Try it and fall in love.

Creamy soup with salmon

A very tender soup – just like your love.

Spaghetti “Frutti di mare” with tiger prawns, baby octopuses and mussels

Mussels, squids, baby octopuses, shrimps… All these are natural aphrodisiacs ?

Trout baked with spinach and cocktail shrimp, mashed potatoes with peanuts

Romance for true PP-shnikov.

Baked marlin fillet on a bed of pickled apple with pumpkin puree and grilled avocado

Miracle Yudo marlin fish, sweetish pumpkin puree and grilled avocado – a bonus!

Italian pasta bricciolata with tiger prawns and fresh tomatoes, walnuts and crispy breadcrumbs

Not langoustines – so shrimp. Also with pasta, but with a different one. It will be very crispy: thanks to walnuts and breadcrumbs.

Classic Italian tiramisu

Just the perfect tiramisu recipe. Do not thank – order and cook.

Chocolate pancakes “French Kiss” with curd cream and lingonberry jam

Who is a fan of pancakes and chocolate-creamy contrast?

Marble cheesecake with coconut cream and vanilla

Cheesecake is art. And it’s sugar-free too.

the main thing is sweet and colourful. Children love water ice cream – and we adults like to be cooled by it too. But we think it can be done a little better than what you can find in the freezers in front of the checkout: with less sugar, less food coloring and more taste. Ice cream with style, that’s it!

And it doesn’t take much to make water ice cream yourself. Because everything that is liquid at normal temperature can basically be processed into water ice cream if you have a freezer and a little patience.

Make water ice cream yourself: That’s how it works

The good thing about making water ice cream yourself is that you don’t need an ice cream machine. In contrast to milk ice cream, water ice cream does not have to be stirred constantly when freezing. You simply fill the mixed ice cream into a mold and put the whole thing in the freezer for at least 6 hours. As soon as the mixture has thawed slightly, insert the stick and let the ice cream set.

The main ingredients

You really can’t go wrong when making water ice cream. Anything that tastes good is allowed. Like a perfumer, we mix our delicious water ice cream recipes from three elements: the base liquid that holds the ice cream together, the special flavor ingredient that immediately delights the palate, and that certain something extra.

The basic recipe

1 The basis for a water ice cream recipe is always a liquid that can be refined as desired. Fruit juices, teas and soft drinks such as cola, for example, are suitable as a basic recipe.

But you can also work with thicker foods, such as smoothies (i.e. pureed fruit), coconut milk or yoghurt.

The Flavor Ingredients

2 Which additions you want to add to the water ice cream is up to your personal taste.

Fresh fruits are particularly suitable, as are fresh herbs (e.g. mint leaves are very fine).

Or how about a dash of syrup (e.g. elderberry syrup)?

That certain extra

3 For ice cream with style, we top the ice cream recipe with sophisticated extras. For example, you can sprinkle a few edible flowers in the ice cream for the eye . But chocolate sprinkles, nuts or muesli can also be integrated into the water ice cream.

Another little tip for all party friends: water ice cream cocktails (poptails), in which a dash of alcohol is mixed into the basic recipe, are particularly popular at the moment.

As far as the degree of sweetness is concerned, you are of course also the master of your water ice cream recipe. You can either leave out the sweetness or replace the sweet kick with a calorie-free sweetener or natural honey.

Tip : Ice cream swallows sweetness, so always add a little more than you find liquid when it’s fine.

The 8 finest water ice cream recipes

Party for the eyes: watermelon ice cream

First, watermelon, 1 tablespoon lemon juice and 2 tablespoons sugar are put into the blender and finely pureed. Skim off the froth and then carefully pour into the water ice cream mold until it is a good two-thirds full. Be careful, because this is the only way to achieve a beautiful color gradient.

If you want to create the perfect watermelon look for your ice cream yourself, slowly sprinkle in a few chocolate cubes. Then the first layer goes into the freezer for about 3 hours.

When the mass is firm, comes the coconut part. For this, the coconut milk is first whisked with half a teaspoon of sugar. First let the mixture freeze as a whole for 30 minutes, then add 1 tablespoon to each of the melon ice cream and smooth it out. If the coconut ice cream is already too thick, you can dilute it with a little water. Now the water ice cream goes into the freezer again for 45 minutes.

In the meantime you can prepare the last layer of kiwi ice cream. Peel the kiwis and puree with 2 tablespoons of sugar and spread evenly over the already frozen water ice cream layers. You should now put the homemade water ice cream in the freezer for the last 3 hours – and then enjoy. A feast for the eyes for little and big girls!

Water ice cream made from pureed fruits: smoothie on a stick

Not only are smoothies healthy and filling, they’re the perfect summertime refreshment when served ice cold and on a stick. To do this, we simply mix our favorite smoothie (e.g. banana, blueberries and orange) as usual and fill it into a water ice cream dish. The ice-cold fruit treat is ready!

Enjoy healthy: green smoothie water ice cream

Here everything goes into the mixer as usual and is frozen for a few hours. So that the ice cream also tastes delicious and is not spurned by children and cones never to be seen again, it is best to choose very sweet fruit or add sweetener if necessary.

Tip : Ice cream takes away the sweetness of the liquid, so mix it up a little sweeter.

Crazy idea: vodka grapefruit water ice cream

Water ice cream with alcohol… We like! A nice surprise for lavish summer parties. And those who prefer it tart to sweet will love this vodka-grapefruit ice cream.

For this, 500g strawberries are pureed with 500 ml grapefruit juice and mixed with 150 ml vodka. Freeze for 6 hours and the party can begin. Glace-cin-cin!

Water ice cream as an aperitif: Cooler Hugo

Apéro drinks or cocktails can also be served on a stick. To do this, simply mix a Hugo as usual, i.e. 150 ml Prosecco with 100 ml sparkling water, a dash of elderberry syrup and a few fresh mint leaves and a little lime, and pour the whole thing into a water ice cream mold to freeze. After 24 hours, the whole thing is ready to toast.

Something is blooming: Frozen Flower water ice cream

The finest of all popsicles is Jerry James Stone’s Champagne Blossom Water Ice Cream.

All you need is some time (it takes about 10 hours to prepare), edible flowers and champagne. You can find the whole water ice cream recipe to make yourself explained step by step here .

Ingredients for green smoothie ice cream

2 oranges, peeled
1 apple
1 handful of spinach leaves
2 tbsp ripe avocado
1 tsp chia seeds
50ml coconut water 1 lime squeezed

Of course, you can also use healthier green smoothies to make water ice cream. A fine green smoothie ice cream recipe with spinach and avocado and sweet fruits is available on the food blog Carrots for Claire , which is dedicated to healthy cuisine.

Here everything goes into the mixer as usual and is frozen for a few hours. So that the ice cream also tastes delicious and is not spurned by children and cones never to be seen again, it is best to choose very sweet fruit or add sweetener if necessary.

Tip : Ice cream takes away the sweetness of the liquid, so mix it up a little sweeter.

Crazy idea: vodka grapefruit water ice cream

Water ice cream with alcohol… We like! A nice surprise for lavish summer parties. And those who prefer it tart to sweet will love this vodka-grapefruit ice cream.

For this, 500g strawberries are pureed with 500 ml grapefruit juice and mixed with 150 ml vodka. Freeze for 6 hours and the party can begin. Glace-cin-cin!

Water ice cream as an aperitif: Cooler Hugo

Apéro drinks or cocktails can also be served on a stick. To do this, simply mix a Hugo as usual, i.e. 150 ml Prosecco with 100 ml sparkling water, a dash of elderberry syrup and a few fresh mint leaves and a little lime, and pour the whole thing into a water ice cream mold to freeze. After 24 hours, the whole thing is ready to toast.

Something is blooming: Frozen Flower water ice cream

The finest of all popsicles is Jerry James Stone’s Champagne Blossom Water Ice Cream.

All you need is some time (it takes about 10 hours to prepare), edible flowers and champagne. You can find the whole water ice cream recipe to make yourself explained step by step here .

Must-try water ice cream: vegetables on the rocks

Who actually said that water ice cream always has to taste sweet? A new food trend are hearty water ice cream variations, which can be served as a summer appetizer for a barbecue.

For example, you can mix finely pureed beetroot with a squeeze of lemon juice, a spoonful of Greek yoghurt and some salt and pepper. The whole thing is prepared as usual as a water ice cream and the cool starter is ready.

A nice vegetable and fruit variant made from beetroot juice, lime juice and raspberries can also be discovered at Supergolden Bakes .

That’s fresh! Peppermint Water Ice Cream

This homemade water ice cream simply mixes some peppermint tea with a dash of mint syrup and a few fresh mint leaves.

Tip : A few slices of lemon not only look summery in this water ice cream, they also give the fresh taste a fruity kick.

If you like it a little sweeter and don’t mind the calories in ice cream, you might try the recipe variation from food blogger Megan (a zesty BITE). Megan mixes 2 1/2 cups vanilla ice cream with 10 peppermint cookies (eg After Eight), ¼ cup milk and some green food coloring in a blender until the cookie pieces are very fine. Then she freezes the mass for at least 6 hours.

Do you prefer cream ice cream? Here are more delicious ice cream recipes:

Recipe for delicious strawberry ice cream

Ingredients :

• 300g strawberries
• 1 packet of vanilla sugar
• 5 tbsp sugar
• 100ml milk
• 200ml cream

First, the strawberries are washed, freed from the green and quartered. Then the fruits are placed in a tall container or blender along with the rest of the ingredients and pureed. Now the mass goes into an ice cream machine until it has a creamy consistency.

Tip : If you have an ice cream maker with a cold pack, the mass should be stored in the fridge for about 12-24 hours beforehand.

 

Milopita ist ein typisch griechisches Gericht, das einem Apfelkuchen ähnelt. Sie hat einen fantastischen süßen Geschmack, den fast jeder mag. Außerdem hat die Milopita aufgrund der darin enthaltenen Früchte bestimmte positive Auswirkungen auf den Körper. Deshalb zeigen wir dir, wie du diesen leckeren Apfelkuchen auf einfache Weise zubereiten kannst, um ihn in vollen Zügen zu genießen.

Du solltest bedenken, dass Desserts gelegentlich in den Speiseplan aufgenommen werden können. Es stimmt zwar, dass es am besten ist, sich für einen Joghurt oder natürliches Obst zu entscheiden, aber es wird nichts passieren, wenn du ab und zu ein süßeres Lebensmittel in deine Ernährung einbaust. Solange du dich regelmäßig bewegst, sollte das deinem Körper nicht schaden.

Zutaten für die Milopita

Um eine köstliche Milopita zuzubereiten, brauchst du die folgenden Zutaten:

• 500 g Äpfel
• 70 ml Zitronensaft
• 185 g weiche Butter
• 55 g brauner Zucker
• 1 Teelöffel gemahlener Zimt
• 220 g Streuzucker
• 2 Teelöffel Zitronenschalen
• 1 Teelöffel Vanilleextrakt
• 2 Eier
• 120 g Mehl
• 1/2 Teelöffel Backpulver
• 60 ml Milch
• 2 Teelöffel Puderzucker
• 25 g Butter
• 1 Esslöffel Mehl

Du solltest wissen, dass Butter im Gegensatz zu dem, was bis vor einigen Jahren behauptet wurde, viel gesünder ist als Margarine. Es stimmt zwar, dass sie eine höhere Konzentration an gesättigten Fettsäuren hat, aber diese sind vom cis-Typ, solange das Lebensmittel nicht einem aggressiven thermischen Prozess unterzogen wird. Aus diesem Grund gibt es keinen Grund zur Sorge.

Schritt-für-Schritt-Anleitung

1. Heize den Backofen auf 160 Grad Celsius vor.
2. In der Zwischenzeit schälst du die Äpfel und entfernst das Kerngehäuse. Dann schneidest du sie in dünne Scheiben. 
3. Gleich danach gießt du den Zitronensaft darüber, damit die Äpfel nicht oxidieren und eine unappetitliche Farbe bekommen.
4. Gib etwa 60 Gramm Butter in eine antihaftbeschichtete Pfanne bei mittlerer Hitze.
5. Dann fügst du den braunen Zucker und den Zimt in die gleiche Pfanne und kochst alles, bis sich die Zutaten aufgelöst haben und eine homogene Mischung entstanden ist. Beiseite stellen.
6. Schlage währenddessen das Eiweiß zu einem festen Eischnee. Wenn du die Schüssel umdrehst und der Eischnee nicht aus der Schüssel tropft, ist er fest genug.
7. In einer anderen Schüssel verrührst du mit einem Mixer die Eigelbe zusammen mit weiteren 125 g Butter. Anschließend rührst du die Zitronenschale und den Vanilleextrakt ein. Sobald die Masse schaumig ist, gibst du nach und nach das Mehl, das Backpulver und die Milch hinzu.
8. Wenn die Mischung homogen geworden ist, hebst du zunächst die Hälfte des Eischnees vorsichtig unter die Masse und anschließend die andere Hälfte.
9. Dann butterst und mehlierst du eine runde Kuchenform mit einem hohen Rand. Gib den gesamten Teig in die Springform.
10. Lasse die Äpfel gut abtropfen und lege sie mit leichtem Druck auf den Teig.
11. Gieße die restliche Butter darüber und backe den Kuchen etwa 45 Minuten lang.
12. Wenn du die Milopita aus dem Ofen nimmst, bestreust du sie mit Puderzucker, solange sie noch warm ist.

Die Vorteile von Äpfeln

Äpfel sind Früchte, die mehrere gesundheitliche Vorteile bieten. Sie müssen jedoch im Rahmen einer abwechslungsreichen und ausgewogenen Ernährung eingeführt werden. Es ist wichtig, Nährstoffmängel zu vermeiden, die sich negativ auf die Funktion des Organismus auswirken.

Traditionally, at midnight, to the sound of the chimes, people make wishes. Write it on a piece of paper, and when the clock starts to strike, you need to set fire to the piece of paper, throw the ashes into your glass, clink glasses with everyone and drink. Oh, to have time!

And here, of course, there are several nuances.

1. Desire must be considered in advance , so as not to invent something wrong in the confusion. And most importantly, to formulate it correctly in order to avoid discrepancies (otherwise, “be afraid of your desires, because they can come true” or, as in that joke, when a man asked a fairy who happened to meet “so that I have everything” and when he clarified in surprise, why nothing happens, she shrugged her shoulders and replied, “consider that you had everything”).
2. The leaf needs to be taken smallerso that it burns faster.
3. You can write in small handwriting on both sides.
4. Matches or lighters are better to stock up in advance and put each guest in their own, so that there is no convulsive waiting until the neighbor flares up.
5. It is desirable that the note burns completely , otherwise swallowing unburned pieces of paper is not very pleasant.
6. The ashes in the glass can be stirred slightly , and then you will not feel the taste at all (coal, by the way, saves from heartburn).
7. And, of course, the most important thing is to observe safety precautions and fire safety.

Summer time is ice cream time! Whether fruity-fresh mango sorbet or creamy stracciatella – our recipes for making ice cream yourself have the right variety for every sweet tooth.

Sorbets are particularly suitable for those who are lactose intolerant as they are prepared without milk. But even if you like it fruitier, you won’t go wrong with our sorbets. For those who prefer something a little creamier, there are fine and sweet milk-based ice cream recipes.

I’ll tell you how to choose an avocado. First of all, they are (peel) green and black. Don’t be afraid of the black ones, they haven’t disappeared, they haven’t been overcooked in the sun – they’re just that kind. Use the ones in the store. The second main rule is that if you press your finger on an avocado, it will be slightly washed out. If the avocado does not lend itself at all (say, as hard as an apple), then it is not ripe. If it lends itself too much, it is overripe. It is clear that we need a golden mean.

Now about how to properly clean it. Cut with a knife along the equator (in the center there is a large bone, you will rest against it with a knife). When the cut is made, rotate the halves relative to each other in opposite directions and separate. One half will remain with the bone. To take it out, the easiest way is to lightly hit it with the tip of a knife and turn the avocado halves inside. The stone is separated from the pulp and remains on the knife. Very simple and convenient. Take care of your hand! 

When the halves are ready, peel them. To do this, gently draw a spoon under the peel, cutting off the pulp. If the avocado is chosen correctly, everything will turn out quickly and cleanly.

Cut the avocado into slices and throw into a blender. Add lemon juice. Avocados, like apples, tend to oxidize, turning an unpleasant brown color. The acid will stop this process.

Add chopped onions, pineapples, herbs, salt and pepper to taste there. I used basil, parsley works well too.

Now an important detail – grind the mixture in a blender to the consistency that you like best: you can make it so lumpy that you can feel the pieces, or you can make an almost homogeneous paste. It may also depend on what you serve it with. 

I really liked the taste. The important thing to remember here is that good food comes from good ingredients. As I already wrote – always make the first time from high-quality (albeit more expensive) components in order to understand what the basic taste of the original dish is. I can say that for myself I decided to add chili.

The classic is guacamole with chips, tortillas, corn tortillas. This is the sauce – add it where it seems appropriate to you. Enjoy your meal!

I valori nutrizionali della susina

In 100 g di prodotto commestibile, 87,5 g sono di acqua, 10,5 g di carboidrati, 1,5 g di fibre, per un totale di 42 kcal totali. E dallo stesso quantitativo del nostro frutto ricaviamo 190 mg di potassio, 0,2 mg di ferro, 16 mg di vitamina A e 5 mg di vitamina C.

Le proprietà nutrizionali del colore viola

La susina esiste di tante varietà e molti colori, ma forse la più classica e certamente una delle più squisite, è quella viola e, per inciso  questa sfumatura è anche particolarmente bella. Ma, soprattutto, del colore viola la susina ha tutte le proprietà. Come ci ricorda la campagna di promozione e informazione di UNAPROA “Nutritevi dei colori della vita” -finanziata con il contributo dell’Unione europea e dello Stato italiano -, il colore della frutta e degli ortaggi è un indizio importante per variare l’assunzione di sostanze preziose, proteggendo la salute e coprendo il fabbisogno di nutrimento del nostro organismo.

Il blu-viola ricco di vitamina C

L’ortofrutta di colore blu-viola è ricca di vitamina C che, se assunta giornalmente in almeno 200 mg (il fabbisogno medio europeo è di 90 mg al giorno per gli uomini e 80 mg per le donne), contribuisce al mantenimento della normale funzione del sistema immunitario durante e dopo uno sforzo fisico intenso, alla normale formazione del collagene e alla normale funzione delle ossa, delle cartilagini, delle gengive, della pelle e dei denti.

Una miniera di sali minerali

Bisogna sempre evitare di farti sorprendere dall’ipoglicemia avendo cura di non dimenticare mai di avere a portata qualcosa di zuccherino, è bene, però, che questo qualcosa non sia una bomba calorica. Ecco, la susina è perfetta per raddolcirti in tutti i sensi. Ti dà energia, non attenta alla linea e possiede proprietà diuretiche, stimolanti per il sistema nervoso e decongestionanti per il fegato. Per di più, è ricca di potassio, magnesio, calcio e fosforo, fondamentali da reintegrare durante l’afa estiva e particolarmente preziosi per tutti coloro che soffrono molto il caldo.

Susina, amica dell’intestino

Ricche di acqua e fibre e, soprattutto, di sorbitolo, le susine hanno un potere da non sottovalutare. Sono un lassativo naturale fantastico, che può svoltare l’esistenza a chi soffre di stipsi. Il sorbitolo è una sostanza presente in natura in diversi tipi di frutta, tra cui, per l’appunto, la susina, e viene assorbito in modo parziale e incompleto dall’intestino, nel quale ha la capacità di richiamare acqua. Questo ne spiega l’effetto lassativo, ancora più marcato nel frutto essiccato, le cosiddette prugne secche, ottime anche queste, ma più caloriche.

Assicurazione di giovinezza

Non hanno la stessa fama di altri prodotti, eppure il potenziale antiossidante delle susine è pazzesco. Lo ha dimostrato qualche anno fa una ricerca scientifica israeliana, che ha messo nero su bianco che le susine a polpa rossa hanno livelli di antiossidanti tre volte superiori a quelli del melograno e cinque volte maggiori di quelli dell’uva rossa da tavola, delle mele o delle banane.

Arma segreta per una pelle al top

Le susine, ebbene sì, sono anche un elisir di bellezza per la pelle. Sono infatti ricche di vitamina A, che possiede un forte potere antiossidante ed è molto utile per combattere l’invecchiamento cutaneo. Non solo, questa vitamina ha anche effetti benefici su unghie e capelli, che mangiando susine si fortificano e diventano lucidi come non mai.

Trucchi in cucina e consigli di conservazione

Basta un pizzico di fantasia e in cucina con le susine ci si può sbizzarrire.
Meglio scegliere susine non troppo acerbe, poiché questi frutti maturano a fatica una volta colti e lasciarle fuori dal frigorifero per favorirne la maturazione. Una volta maturi, invece, questi frutti vanno conservati in frigorifero per una settimana circa.

Le ricette di Melarossina con la susina

Confettura di prugne

Ingredienti per 6 vasetti da 250 ml circa

• prugne fresche 1Kg
• zucchero bianco semolato 350 g
• 1 bustina di pectina 3:1
• barattoli di vetro con il tappo da sterilizzare.

Torta di susine

Ingredienti per 8 persone:

• 2 uova
• 60 g di miele
• 70 g di farina di farro integrale
• 50 g di amido di mais
• 1 vasetto di yogurt magro 0,1% di grassi
• 1/2 bustina di lievito per dolci
• 2 susine molto mature (nota: le susine possono essere
• sostituite con altri frutti di stagione)
• 1 cucchiaio di zucchero di canna
• la scorza  di ½ limone
• 1 pizzico di sale

VEgetarians and vegans can sing a song about it. If you don’t like meat or fish, you’ll often only get side dishes at the BBQ. With a bit of imagination, the finest vegetarian grills can be prepared. And you have to try it too! We reveal the basics for a vegetarian BBQ and provide inspiration with original vegetarian barbecue recipes.

Grilling vegetarian: BBQ basics for vegetable fans

If you want to grill vegetarian with vegetables , you can let your imagination and taste run free. There is hardly a type of vegetable that is not suitable for grilling. Courgettes , aubergines, corn on the cob, pepperoni and mushrooms are particularly popular . Placed directly on the grill, the smoky aromas penetrate the vegetables and give them the typical grilled taste. On the other hand, it is better to wrap watery vegetables such as tomatoes in aluminum foil to prevent the water from dripping onto the grill.

Tip: Cut the grilled vegetables into larger pieces so that they don’t burn too quickly. Vegetables that have a high cooking point (e.g. asparagus or carrots) should be steamed briefly before grilling. Those who want to work with marinades (e.g. made from herbal oil) are also well advised to use pre-cooked vegetables. The softened surface absorbs the flavors particularly well.

Not keen on vegetables? What’s up?

Vegetables are by no means all that you can get at a vegetarian barbecue . Various types of fruit, for example, provide variety, which develop into summery taste highlights on the grill and in combination with cheese or vegetables. Pineapple, strawberries and bananas in particular are among such fruity refinement options.

Tip: To tickle the taste buds, the green grilled food can be deglazed with a shot of orange liqueur or rum.

Of course, tofu, feta and grilled cheese (both best wrapped in aluminum foil – danger of dripping!) are also among the classics of a vegetarian BBQ.

From crispy to spicy: vegetarian grilling with bread

Stick bread is especially fun for children when grilling. For adults there is fine garlic bread or small bruschetti from the grill. But be careful: Some skill is required when grilling bread , as dry types of bread in particular burn quickly. This charring effect can be prevented by first brushing the bread with oil or briefly spraying it with water. Oil has the advantage that spices can also be smuggled into the dough. If you want to process raw yeast dough on the grill, it is best to wrap it in aluminum foil. This stores the heat and ensures an even baking result.

VEgetarians and vegans can sing a song about it. If you don’t like meat or fish, you’ll often only get side dishes at the BBQ. With a bit of imagination, the finest vegetarian grills can be prepared. And you have to try it too! We reveal the basics for a vegetarian BBQ and provide inspiration with original vegetarian barbecue recipes.

Grilling vegetarian: BBQ basics for vegetable fans

If you want to grill vegetarian with vegetables , you can let your imagination and taste run free. There is hardly a type of vegetable that is not suitable for grilling. Courgettes , aubergines, corn on the cob, pepperoni and mushrooms are particularly popular . Placed directly on the grill, the smoky aromas penetrate the vegetables and give them the typical grilled taste. On the other hand, it is better to wrap watery vegetables such as tomatoes in aluminum foil to prevent the water from dripping onto the grill.

Tip: Cut the grilled vegetables into larger pieces so that they don’t burn too quickly. Vegetables that have a high cooking point (e.g. asparagus or carrots) should be steamed briefly before grilling. Those who want to work with marinades (e.g. made from herbal oil) are also well advised to use pre-cooked vegetables. The softened surface absorbs the flavors particularly well.

Not keen on vegetables? What’s up?

Vegetables are by no means all that you can get at a vegetarian barbecue . Various types of fruit, for example, provide variety, which develop into summery taste highlights on the grill and in combination with cheese or vegetables. Pineapple, strawberries and bananas in particular are among such fruity refinement options.

Tip: To tickle the taste buds, the green grilled food can be deglazed with a shot of orange liqueur or rum.

Of course, tofu, feta and grilled cheese (both best wrapped in aluminum foil – danger of dripping!) are also among the classics of a vegetarian BBQ.

From crispy to spicy: vegetarian grilling with bread

Stick bread is especially fun for children when grilling. For adults there is fine garlic bread or small bruschetti from the grill. But be careful: Some skill is required when grilling bread , as dry types of bread in particular burn quickly. This charring effect can be prevented by first brushing the bread with oil or briefly spraying it with water. Oil has the advantage that spices can also be smuggled into the dough. If you want to process raw yeast dough on the grill, it is best to wrap it in aluminum foil. This stores the heat and ensures an even baking result.

Grilled Sweet Potato Chips

That’s how it’s done:

Cut a sweet potato into thin slices and pre-cook in boiling salted water for about three to four minutes. Rinse the slices immediately with ice water, dab and leave to dry. Then brush with sunflower oil, sprinkle with sea salt, chilli and rosemary and place on the grill for three to four minutes. If you like, you can serve it with a herb dip or alioli.

Grilled chickpea dumplings

That’s how it’s done:

Mix about 100 grams of soaked bulgur with 300 grams of chickpeas, two finely chopped onions, one finely chopped clove of garlic and, to taste, some cumin, chilli, pepper and salt. Process the whole thing into a homogeneous mass with the stick cutter of a hand blender. Then add a teaspoon of baking powder, mix everything again and shape into small patties. Then roll them in breadcrumbs and place on the grill for about four to five minutes. By the way, a mango chutney is a great accompaniment.

Sweet and spicy grilled feta

That’s how it’s done:

Cut the onion into rings. Place feta on aluminum foil. Use enough foil so that it can be wrapped up later. Drizzle the feta lightly with olive oil on all sides, then cover with onion rings. Finally season with finely chopped chillies or chili powder, some pepper and 1 tbsp honey. Pack 2 to 3 sprigs of thyme on top and for gilling. The feta takes about 15-20 minutes to melt on the grill. Be careful, if the heat is too high, it will burn in the foil.

Grilled Blue Peaches

That’s how it’s done:

Halve the peaches, sprinkle the cut surface with a little fresh lemon juice and roll in brown cane sugar. Place a thin slice of blue cheese and a sprig of thyme on top, wrap in aluminum foil and place on the grill for a few minutes.

Tip: If you like it a little sweeter, add a few drops of honey to the blue mold.

Grilled Caipirinha

That’s how it’s done:

Halve the limes, sprinkle the cut surface with cane sugar and press firmly. Let the sugar soak in for about five minutes and then grill the limes, first with the cut side, over high heat for about three minutes. Then turn, pour some cachaça over the cut surface and continue grilling the shell side for a few minutes. After a short cooling period, the limes should be eaten or slurped while they are still warm. Bottom up!