TORTA RUSTICA ESTIVA

INGREDIENTI
Per 7/8 persone: 400 gr. di alici fresche e deliscate, 2 melanzane, 4 zucchine medie, 300 gr. di pane raffermo, 20 gr. di basilico, 15 gr. di cipolla di Tropea, 80 gr. di pomodorini, 1 pomodoro maturo, 1 cucchiaino di prezzemolo tritato, 1 spicchio d’aglio, 2 uova lesse, aceto bianco, olio d'oliva extravergine, sale e pepe

PREPARAZIONE
Tagliate le melanzane in modo da ottenere delle fettine lunghe e alte circa 4 millimetri. Grigliatele su ambo i lati, salatele mettetele da parte. Spuntate le zucchine, tagliatele nel senso della lunghezza ottenendo fettine di circa 3 millimetri di spessore. Lessatele per pochi minuti in acqua salata con uno spruzzo di aceto, scolatele e fatele raffreddare sotto l’acqua corrente.
Aprite le alici a libro e conditele con un filo d’olio, un pizzico di sale, pepe e il prezzemolo tritato. Passatele al forno per 5 minuti a 180 gradi.

SUMMER NUTRITION: FOUR PRACTICAL TIPS

In summertime you have to consider the consequences the heat has on your body. Fresh and easily digestible food have to be preferred because they help to face the good season. In facts, sweating increase and during warm months it can cause a lack of liquids and -with them- of mineral salts, trace elements and some vitamins. This may lead to a deeper general state of fatigue. Moreover, blood increases its flow through the skin, to the detriment of the gastrointestinal tract and so digestion becomes slower.
With this premise, the tips for a good nutrition during summertime are:

- AVOID HEAVY MEALS
Fat food should be reduced. Pay attention not to get rid of it because it is useful for micro nutrition. Fried and packed food as well as dressings should be reduced. Vegetable origin fat instead, like olive oil, should be preferred.



- MORE FRUITS AND MORE VEGETABLES
Fruits and vegetables are rich in vitamins, minerals and water. They should be eaten raw in order to keep their nutrient contents and to refresh.





- DO NOT EXCLUDE FOODS
Pasta and rice should not be missing because they give complex carbohydrates that are always needed. Important is not to exceed with sauce. Rice should be preferred because its starch has a peculiar structure that ease assimilation.





- DRINK LOTS OF WATER
Two litres a day (around 70 oz.). This is the rule to keep a good hydration. The amount has to be increased when you are sweating much and when humidity level is high. The temperature should not be too cold and it should be sipped slowly in order to avoid any interference with the digestive process.

HAVE A NICE SUMMER!