The detox recipes they are useful whenever you need detox. after the holidaysafter a period in which you have not taken care of your diet or if you feel a little heavy and out of shape.
Manzanaroja proposes 10 detoxifying recipes based on cauliflower, broccoli, fennel, red cabbageartichokes, kiwi and chicory. All vegetables from the winter season with important nutritional properties for your body.
The nutritional properties of detox recipes
- The cauliflower is a natural anti-inflammatory, an important function to protect you against various diseases. It purifies, helps keep cholesterol at bay and is suitable for diabetics because it is capable of controlling blood sugar. In fact, there is only 2.4% sugar per 100 grams of product. Helps the immune system, thanks to its good content of vitamins A and Cas well as carotenoids and flavonoids.
- The fennel It is a vegetable with properties purifying and anti-inflammatory. It is rich in vitamin Ca very powerful antioxidant that can strengthen the immune system and counteract the action of free radicals.
- The Kiwi It also contains a considerable amount of vitamin C and a flavonoid, the actinidinwhich can improve protein digestion.
- Another vegetable present in the recipes that we have chosen is the savoy cabbagewhich belongs to the cruciferous family, with which it shares many beneficial properties for health: it is rich in vitamin C and is a source of potassium It helps regulate blood pressure.
- The artichokes They contain a large amount of soluble fiber, useful for keeping cholesterol levels low and regulating blood sugar levels. They also contain a substance called cynarinwhich appears to play an important role in the protection of liver cells.
- The broccoli contains flavonoids, known for their antioxidant action, very useful to counteract the damage caused by free radicals. Due to the presence of sulfur compounds, in particular the sulforaphaneare also allies in the Cancer preventionespecially that of the breast, prostate and colon.
- Finally, thanks to its high water content, the chicory is diuretic and depurative, so it is excellent against fluid retention and cellulite. It is also a valuable ally for people with constipation Y digestive difficulties.
Manzanaroja’s 10 detox recipes with winter vegetables
The writing of Manzanaroja has compiled 10 recipes in this article, prepared in collaboration with Antonella Pagliaroli, an expert in cooking from Manzanaroja and gastronomic blogger from Fotogrammi di zucchero.
Risottos, savory tarts, side dishes, main courses based on cauliflower, broccoli, fennel, Milanese cabbage, artichokes, radicchio. They are vegetables of the season that help you to detoxify with pleasure thanks to its ability to eliminate toxins, stimulate diuresis and promote digestion.
1 – Fennel gratin
Total calories: 500 kcal / Calories per person: 125 kcal
Ingredients for 4 people:
- 800 g fennel, already washed
- 40 g grated Parmesan cheese
- 2 generous tablespoons of flour
- 1 tablespoon extra virgin olive oil
- 150 ml of semi-skimmed milk
- 150 ml of water
- salt to taste
- pepper to taste
2 – Pasta with broccoli
Total calories: 1499 kcal / Calories per person: 374 kcal
Ingredients for 4 people:
- 320 g g short pasta of your choice
- 450g broccoli
- 1 clove garlic
- 2 tablespoons of extra virgin olive oil
- hot pepper to taste
- salt to taste
3- Artichokes and potatoes
Total calories: 1364 kcal / Calories per person: 341 kcal
Ingredients for 4 people:
- 600 g of artichokes
- 600g of potatoes
- 4 tablespoons of extra virgin olive oil
- 2 garlic cloves
- 50g breadcrumbs
- 200 ml of vegetable broth (only for cooking in a casserole)
- 40 g grated Parmesan cheese (only for baking in the oven)
- chopped parsley to taste
- fine salt to taste
- ground black pepper to taste
4 – Risotto with chicory
Total calories: 1574 kcal / Calories per person: 390 kcal
Ingredients for 4 people:
- 280 g carnaroli rice
- 400 g of red radicchio
- 1 onion
- 100 ml of white wine
- 900 ml of boiling vegetable broth
- 30 g grated Parmesan cheese
- 3 tablespoons of extra virgin olive oil
- salt to taste
- pepper to taste
5 – Cauliflower meatballs
Total calories: 620 kcal / Calories per person: 30 kcal
Ingredients for 20 meatballs:
- 500 g cauliflower florets, washed
- 1 egg
- 40 g Parmesan cheese
- 30 g breadcrumbs + 20 g to sprinkle the meatballs
- 1 tablespoon extra virgin olive oil
- salt to taste
- pepper to taste
6 – Cream of spinach
Total calories: 932 Kcal / Calories per serving: 233 Kcal
Spinach and potato cream recipe
Ingredients for 4 people:
- 600g spinach
- 2 large potatoes
- 1/2 shallot
- 1 l of vegetable broth
- 2 tablespoons of extra virgin olive oil
- 60 g grated Parmesan cheese
- salt to taste.
- pepper to taste
7 – Braised Milan cabbage
Total calories: 528 Kcal / Calories per serving: 132 Kcal
Ingredients for 4 people:
- 1 kg of savoy cabbage
- 3 tablespoons of extra virgin olive oil
- 2 garlic cloves
- salt to taste
- pepper to taste
- water to taste
8 – Salty artichoke cake
Total calories: 758 Kcal / Calories per serving: 190 Kcal
Artichoke quiche recipe
Ingredients for 4 people:
- 100 g fillo dough
- 120 ml of semi-skimmed milk
- 4 artichokes
- 2 garlic cloves
- 2 tablespoons extra virgin olive oil (plus a teaspoon)
- 30g Parmesan cheese
- 1 lemon
- salt to taste
- pepper to taste
9 – Kiwi smoothie
Total calories: 100 Kcal
Ingredients for one person:
10 – Kale Chips
Total calories: 352 Kcal / Calories per serving: 88 Kcal
Ingredients for 4 people:
- 250 g black cabbage
- 2 tablespoons of extra virgin olive oil
- 10g sesame seeds
- salt to taste
- pepper to taste
