- 4 small green asparagus spears
- 100 g peas
- 10 radishes
- ¼ fennel bulb
- 20 cherry tomatoes
- 50 g rocket greens
- 4 slices of whole grain or whole wheat bread
- 150 g cream cheese
- 50 g parmesan cheese
- freshly ground pepper
- 1 tablespoon olive oil
Bruschetta with vegetables and cream cheese
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
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Photo credit: G. Drakopoulos - Food Styling: T. Webb
- Bring a pot full of salted water to a boil. Have a bowl full of ice cubes nearby.
- Cut the tips of the asparagus spears into 5-6 cm in length. Rinse and submerge them into the boiling water along with a handful of peas.
- Drain immediately and put in the bowl with the ice cubes. This process will help retain their color.
- Leave them in the ice for 2 minutes and drain with a slotted spoon. Place on a dry kitchen towel.
- Wash and clean radishes. Cut into thin slices with a mandolin.
- Wash the fennel bulb. Cut into thin strips, as thin as the radish slices.
- Wash and dry off the cherry tomatoes. Cut them in half or into 4 pieces.
- Toast the bread slices on one side.
- Spread cream cheese onto the slices. Place the cherry tomatoes in the center of each slice of bread. Then add the fennel strips, radish slices and the peas.
- Add the asparagus lengthwise.
- Add some parmesan flakes and top with some rocket.
- Add some fresh ground pepper, drizzle with some olive oil and serve!
- The secret is to use the freshest and smallest ingredients possible. It is a very simple recipe but if the proper ingredients are used, it will leave those who try it… speechless!!
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*To calculate nutritional table data, we use software by