apple red

b: caffelatte + breakfast

s: fruit

l: sandwich or lunch + veg + carbs

s: snack

d: dinner + veg + carbs

soak the lentils for about one hour. sauté the chopped celery, carrot, and onion in a pan with half of the oil. in another pan cook the diced pancetta until golden, then add it to the sautéed vegetables, draining the excess fat. add the peeled garlic clove and cook a few more minutes. add the chopped tomatoes, bay leaf, drained lentils, and enough vegetable broth to cover them. cover and cook for about 45 minutes, adding more hot broth if needed. at the end remove the garlic, adjust the salt, and add the thyme. serve with chopped parsley and the remaining olive oil.

ingredients

• garlic to taste

• bay leaf to taste

• 20 g carrots

• tropea onion to taste

• 110 g lentils (soaked, frozen, or fresh)

• 1/2 tablespoon extra‑virgin olive oil

• 10 g smoked pancetta

• 25 g tomatoes

• parsley to taste

• celery to taste

marinate the chicken cubes in lemon juice mixed with chopped thyme and rosemary. wash the agretti well and cut them, not too finely. prepare another mix of fresh rosemary, oregano, and thyme, adding more lemon juice. coat the chicken in the herb mixture. cut two rectangles of parchment paper and place in the center of each the chicken, the agretti, and a garlic clove. drizzle with a little oil and close the parcels like candies, tying with kitchen string. bake at 200 °C for about 20 minutes. halfway through cooking, open the parcels slightly to let the vegetable liquid evaporate, then finish cooking with the parchment slightly open.

ingredients

• 95 g chicken breast

• 60 g agretti

• lemon juice to taste

• garlic to taste

• thyme to taste

• rosemary to taste

clean the zucchini, carrots, and leek, then slice them into rounds or thin sticks. sauté briefly in a pan with the oil, a pinch of salt, and the herbs. spread the vegetables in an even layer in a small baking dish. place the ricotta on top and smooth it slightly with a spoon. drizzle with a little oil and season with thyme, oregano, and fresh basil. bake at 180 °C for 20–25 minutes, until lightly golden on the surface. let it rest a few minutes before serving.

ingredients

• 100 g fresh cow’s milk ricotta

• 150 g zucchini

• 100 g carrots

• 50 g leeks

• 1 teaspoon extra‑virgin olive oil

• thyme to taste

• salt to taste

• oregano to taste

soak the chickpeas, then place them in a pot with a pinch of salt, rosemary, sage, and the unpeeled garlic clove. cover with water, bring to a boil, and cook for about 2 hours, adding hot water if needed.

boil the potato, carrot, and zucchini cut into small pieces. when the chickpeas are cooked, remove the herbs, drain, and combine everything in a bowl with the boiled vegetables.

add the bacon, previously cut into strips and browned in a pan with the oil and a splash of vinegar. finish with a drizzle of raw olive oil.

ingredients

• vinegar to taste

• garlic to taste

• 20 g carrots

• 50 g chickpeas (soaked, frozen, or fresh)

• 1/2 tablespoon extra‑virgin olive oil

• 10 g smoked bacon

• 20 g potatoes

• rosemary to taste

• sage to taste

wash and trim the green beans, then blanch them in boiling salted water for 3–4 minutes until tender but still crisp.

drain and immediately plunge them into ice water to stop the cooking.

while they cool, prepare the dressing.

in a bowl mix the grated parmesan, balsamic vinegar, finely chopped garlic, and finely chopped fresh mint.

add the olive oil and mix well. season with salt and pepper if you like.

drain the green beans, place them on a serving plate, and pour the dressing over them.

toss gently and refrigerate for about 30 minutes so the flavors meld.

before serving, add a few extra mint leaves.

ingredients

• 100 g green beans

• 10 g parmesan

• balsamic vinegar to taste

• garlic to taste

• mint to taste

prepare the dough and let it rise.

mix the flours, yeast, and sugar.

add warm water and knead until you get a soft, not too sticky ball.

cover with plastic wrap and let it rest in a warm place.

clean and cut the cabbage, carrot, and onion.

sauté carrot and onion (add chili if you like), then add the cabbage and zucchini, cover, and cook over medium heat, stirring often.

finish cooking by adding half a cup of water mixed with soy sauce.

turn off the heat and let cool.

after an hour and a half the dough will have risen.

form small balls and roll each one into a thin disc, keeping the edges thinner.

shape the dumplings as you like and fill them with the cooled vegetables.

place the dumplings in a pan with a little oil and brown the bottom for 5 minutes without turning.

add hot water to cover them and cook for 10 minutes with the lid on.

remove the lid to finish cooking.

add a few drops of soy sauce and enjoy.

ingredients

• 20 g rice flour

• 20 g flour 0

• yeast to taste

• 80 g cabbage

• 100 g zucchini

• 1 teaspoon sugar

• 70 g carrots

• sesame to taste

• 1 teaspoon soy sauce

• onions to taste

• water to taste

clean and wash the black kale, then cut it into strips that aren’t too small.

in a small bowl mix the olive oil, sesame seeds, salt, paprika, and pepper.

spread the kale on a baking tray lined with parchment paper.

brush it with the oil‑and‑spice mixture and bake at 180 °C for 10–15 minutes.

they should be crisp but not burnt.

ingredients

• 100 g black kale

• 5 g sesame seeds

• pepper to taste

• paprika to taste

peel the potatoes and cut them into small cubes.

cut the pumpkin and the onion as well.

place pumpkin, potatoes, and onion in a pot and add hot water, stirring.

cover and add salt halfway through cooking.

when the vegetables are soft, mash them until you obtain a purée‑like consistency.

adjust salt and pepper if needed.

serve with raw olive oil and grated parmesan.

ingredients

• 110 g pumpkin

• 60 g potatoes

• onions to taste

• 1/2 tablespoon extra‑virgin olive oil

• 1 teaspoon parmesan

• salt to taste

peel the celeriac, slice it thinly, then cut it into fine julienne.

place the strips in a bowl, drizzle with lemon juice to prevent browning, add the oil and salt.

mix well to distribute the seasoning and serve immediately.

ingredients

• 180 g celeriac

• lemon juice to taste

• 1 teaspoon extra‑virgin olive oil

wash the swiss chard thoroughly, boil it in lightly salted water, then drain and squeeze it well.

blend it with the oil until smooth; adjust the salt.

bring water to a boil, salt it, and cook the pasta al dente.

drain and toss it in the pan with the chard cream over very low heat until you reach the desired consistency.

finish with a light dusting of white pepper.

ingredients

• 65 g pasta

• 100 g swiss chard

• white pepper to taste

• 1.5 teaspoons extra‑virgin olive oil

place the rolled oats in a bowl and cover them with the milk.

add the chia seeds, stir, and refrigerate overnight.

in the morning add the greek yogurt, dark chocolate, and sliced banana.

ingredients

• 10 g rolled oats

• 40 ml semi‑skimmed milk

• 0.5 teaspoon chia seeds

• 50 g banana

• 5 g dark chocolate

wash and slice the fennel, carrots, radishes, and celery.

prepare a dipping sauce by mixing extra‑virgin olive oil and lemon juice.

ingredients

• 60 g fennel

• 60 g carrots

• 60 g radishes

• 70 g celery

• 1.5 teaspoons extra‑virgin olive oil

• lemon juice to taste

cut the lettuce hearts in half, rinse them, and dry them with kitchen paper.

place them on a hot grill, cut side down, and grill for 1–2 minutes, just to lightly brown them.

season with a drizzle of oil, salt, and, if desired, a pinch of white pepper.

serve immediately.

ingredients

• 180 g lettuce hearts

• 1.5 teaspoons extra‑virgin olive oil

• white pepper to taste (optional)

peel the potatoes, cut them into cubes, and brown them in a pan with the lightly crushed garlic and the oil.

add the carrots sliced into thin rounds and sprinkle with mild curry.

add a ladle of water, cover, and cook until the vegetables are soft.

cook the pasta, drain it al dente, and transfer it to the pan with the vegetables, mixing well.

let it absorb the flavor for a minute, remove the garlic, and serve immediately.

ingredients

• 55 g potatoes

• 50 g pasta

• 100 g carrots

• 1 teaspoon garlic

• 0.5 teaspoon mild curry

wash the potato and prick it with a fork.

bake it whole at 200 °C for 45 minutes or until the skin is crisp and the inside soft.

dice the zucchini and carrots and sauté them briefly with a pinch of salt.

cut the potato open in the center, gently widen it, and fill it with the hot vegetables.

drizzle with a little oil and add mixed herbs.

serve immediately.

ingredients

• 110 g potatoes

• 70 g zucchini

• 50 g carrots

• 1 teaspoon extra‑virgin olive oil

• mixed herbs to taste

cut the cod fillet into bite‑sized pieces and coat them lightly in flour.

grease a baking dish with a little oil, arrange the sliced onion and the fish pieces in a single layer. season with salt and pepper, add the capers and the chives.

pour the vinegar into the dish, not directly over the fish.

bake for 15 minutes at 180° until golden.

serve with freshly ground pepper and fresh chives.

ingredients

• capers to taste

• 0.5 tablespoon extra‑virgin olive oil

• 120 g cod

• onions to taste