Ingredients
Directions
Clean and prepare the stems of the artichokes. Soak them in acidified water (with lemon juice), dry, and cut into cubes or julienne, i.e. into thin vertical strips. In a large pan with oil, sauté the artichoke stems with the shallot, mint, and basil, salt, and pepper. Spoon the mixture onto the toasted bread.
Artichokes are a good vegetable-based source of calcium. One portion of this recipe provides 15% of the recommended daily intake.
For a traditional Easter, use your favorite lamb recipe, prioritizing slow-cooking at low temperatures instead of grilling or broiling. Charring red meat creates carcinogens including Polycyclic Aromatic Hydrocarbons (PAHs) and Heterocyclic Amines (HCAs). These compounds are linked to increased risks of colorectal, breast, pancreatic, and stomach cancers. PAHs form when fat drips onto fire and creates smoke that clings to the meat, so wrapping meat in foil can help prevent fat from dripping into the fire and creating smoke in the first place. HCAs are created over longer cooking times and at temperatures over 300 degrees Fahrenheit (roughly 150 degrees Celsius). Marinades can create a protective barrier and reduce the formation of HCAs by up to 90%. The lemon, garlic & herb marinade below can be used on any protein.
Choosing a modest (3 – 4 ounce) portion of protein, cutting away any charred parts of meat and pieces of fat, and limiting the use of cream or butter sauces high in saturated fat can also help create a healthier Easter meal.
Alternatively, experiment with plant-based or seafood main courses such as Eggplant Parmigiana (Parmigiana di Melanzane); chickpea “polpette” (meatballs) served in tomato sauce; or branzino with lemon, garlic and herbs, below.
Ingredients
Directions
Pat the fish dry with a paper towel.
Mix the olive oil, lemon zest, garlic, herbs, salt and pepper together in a small bowl.
Coat the fish with the marinade.
Heat a skillet over medium heat, then add the fish fillets with the marinade to the skillet, skin-side down.
Cook for 4-5 minutes until the skin is crisp.
Flip and cook for another 3-4 minutes, until the fish is cooked through.
Serve sprinkled with additional chopped fresh herbs, flakey salt and lemon wedges.
Steaming vegetables preserves their natural sweetness, while using citrus, olive oil, and herbs enhances flavor without excess fat. Whole grains such as farro add chewy texture and pair well with sweet green vegetables such as peas and asparagus.
Ingredients
Directions
Bring 1-2 inches of water to a boil in a large pot.
Place the asparagus and snap peas in a steamer basket, cover, and steam for 4-7 minutes, until just tender. Remove from heat.
In a large bowl, combine the peas, asparagus, lemon zest, lemon juice, mint, olive oil, salt and pepper.
Serve warm with farro.
Note: if cooking the asparagus and snap peas in advance, add them to a bowl of ice water after cooking to stop the cooking process and preserve the bright green color.
Ingredients
Directions
Wash the vegetables and cook them in salted boiling water. Drain them, keeping the water aside, to use as a broth to cook the spelt. In a pan, brown the garlic and onion in a little oil, then pour the spelt and toast it; add the wine, let it evaporate and add the water from the vegetables a little at a time. When almost cooked (about 1 hour) add the mixed salad, chopped parsley, dried tomatoes and chili. Stir and serve. Spelt is a good source of dietary fiber. One serving of this recipe contains about one fifth of the recommended daily intake.
Preparation time: 5 min
Difficulty: easy
Ingredients
Directions
The night before, or at least 4 hours before, clean the strawberries, dry them, and cut them in half. Place the strawberries directly in the freezer inside a freezer bag. After 4 hours or the next day, put the frozen strawberries in a blender. Add the vegan yogurt and cinnamon and blend everything together. Starting at a low speed and then increasing makes the blending easier. Fruit frozen yogurt can be eaten right away. If you like it to be creamier, we recommend placing it in the freezer for 30 minutes.
References: https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cooked-meats-fact-sheet
