Healthy Aging Academy

Posts

Pasta And Beans Soup

April 15, 2017/0 Comments/in anti-aging foods, Recipes /by Diego

Pasta and beans soup, the classic Italian “Pasta e fagioli”, one of the most traditional Italian dishes and probably one of the best-renowned Italian dishes in the world, is full of flavour and has many important anti-aging and healthy properties.

Whilst there are many variants, the original recipe comes from a simple rural dish, which had been served since Roman times. Pasta and beans was traditionally considered as a gorgeous, tasty and nutrient food, suitable to feed the many clients of the ancient inns. Many Italian regions are competing over which comes first in inventing the original recipe, among which Veneto and Tuscany hit the game-winner.

This recipe is very easy to make, light and gorgeous at the same time and can be suitable also for those who are vegetarians and vegans.

The so-called “Italian paradox”

Have you ever wondered how Italians eat their high starch favorites like pasta, pizza, and pastry… and still have the lowest rates of weight gain and obesity in the world?

The secret lies in a peculiar Diet which is able to stop fattening carbs from breaking down into the sugar your body stores as fat. Among other foodstuffs, Cannellini Beans, a typical ingredient of the “Pasta e fagioli” plays a significant role.

Which are the benefits of Cannellini Beans?

Cannellini Beans can provide you with a high protein and fiber content without overloading your diet with calories. The main properties of Cannellini Beans can be resumed as follows:

  1. Cannellini Beans can help you regulate your blood sugar levels. There are many studies pointing out that beans might be useful as food components in preventing or ameliorating type 2 diabetes.
  2. Cannellini Beans can help you lose weight. As an alternative to a low glycemic index diet, there is a growing body of research into products that slow the absorption of carbohydrates through the inhibition of enzymes responsible for their digestion. These products include alpha-amylase and glucosidase inhibitors. The common white bean (Phaseolus vulgaris) produces an alpha-amylase inhibitor, which has been characterized and tested in numerous clinical studies.
  3. Cannellini Beans can lower the risk of coronary heart disease. A large study recently published on Clinical Nutrition and conducted on more than 672.000 patients has demonstrated that a high fiber intake is inversely associated with the risk of coronary heart disease. The alpha amylase inhibitor extract of white beans also have various heart-healthy effects, including the reduction of free fatty acids and triglycerides.
  4. Cannellini Beans might help fight cancer. Like all Phaseolus vulgaris beans, Cannellini Beans have a high level of antioxidants, fighting the oxidative stress caused by free radicals. Moreover, they contain polyphenols, a type of antioxidant commonly known for decreasing the risk for heart disease and cancer, making Cannellini Beans potential cancer-fighting foods. One of these anti-oxidants, known as ferulic acid, provides meaningful synergistic protection against oxidative stress in skin and should be useful for protection against photoaging and skin cancer, as demonstrated in a study published on the Journal of Dermatology.

Ingredients for 2 persons

  • Half a pound of boiled Cannellini Beans (about 250 grams, drained weight: if you’re using fresh beans, you have to halve this quantity and follow the instruction below);
  • ¼ pound of Pasta (about 120 grams: you can choose between Egg Pasta, Rigatoni…remember that the smaller, the better);
  • Half a stick of celery;
  • Half a carrot;
  • One shallot (or scallion);
  • 2 cloves of garlic;
  • 2 pints of vegetable broth;
  • 2 tbsp of extra-virgin olive oil;
  • Thymus, Oregan, Marjoram;
  • 4 leaves of Sage;
  • A pinch of salt and a pinch of pepper;
  • Chilli Pepper if you want (to your heart’s desire).

Preparation

  1. Drain off the beans and mill half of them with a food masher;
  2. Chop finely the celery, the carrot and the shallot;
  3. Heat the vegetable broth;
  4. Put the celery, the carrot, the shallot and the peeled garlic in a pot and heat them to medium with olive oil, keeping on heating until the shallot becomes translucent. Remember, do not brown. Add one tablespoon of vegetable broth and sweat for 5 mins, then add another ladle of broth and stir gently;
  5. Now add the whole beans, a pinch of thymus, oregan and marjoram and the leaves of sage. Leave to season for a few minutes, heating high;
  6. Mix the mashed beans with half a ladle of broth and put the compound in the pot. Stir again and leave to season again for a few minutes;
  7. Pour almost all the vegetable broth in the pot and heat to boiling. Salt to taste;
  8. Toss the pasta and cook, stirring with a wooden spoon. The cooking time will be dependent on the form of the pasta you’ve chosen (read carefully the instruction on the package). Should the soup dry too much, then add some broth. The soup should be kept rather liquid, as it tends to become thicker by the end of cooking time;
  9. In the meantime, rinse and dry the parsley and mince the leaves. Remove the soup from heat, taste and correct for seasoning;
  10. Serve warm, drizzling with extra-virgin olive oil.

If you’re using fresh Cannellini Beans, this is a variant:

  1. Boil the beans in about 6 cups of cold salted water. In case of dried beans, soak them before use for one night. Add 2 cloves of peeled garlic, the sage and 2 tablespoons of olive oil.
  2. When boiled, strain and mill the whole compound with a food masher until creamy, then toss the result in the same cooking water;
  3. In another pot, add 1 tbsp of olive oil with one clove of garlic, a little bit of rosemary and chilli pepper. As soon as garlic begins to brown, add 1 tbsp of tomato paste, previously mixed with a little water;
  4. Cook for a few minutes, then pour all the beans broth in the pot and let it simmer for ten minutes;
  5. Finally, toss the pasta and cook, stirring with a wooden spoon;
  6. In the meantime, rinse and dry the parsley and mince the leaves. Remove the soup from heat, taste and correct for seasoning;
  7. Serve warm, drizzling with extra-virgin olive oil.

Oven-Baked Breaded Chicken Breast With Fine Herbs

March 15, 2017/0 Comments/in Healthy Foods, Recipes /by Diego

The oven-baked breaded chicken breast is a gorgeous and crunchy dish, particularly easy to make as a main course. It should have a crisp outer texture, while the inner part should remain brittle yet tender.

Baked chicken breast is as tasty as any other cooking way, particularly when compared to deep-fried chicken, against which it is healthier.

It is well-known that a regular consumption of deep-fried foods is linked to the onset of many forms of cancer, including breast, lung, pancreas, head and neck, esophagus and prostate. Limiting the consumption of these foods is therefore a key factor in the prevention of cancer and other diseases, particularly those age-related.

Breading is made with a mix of breadcrumbs, parmesan or parmesan-like cheese and fine herbs, held together by eggs and olive oil.

Baking allows meat to remain tender and juicy, while breading is particularly crunchy and tasty, owing to the parmesan, finely grated. This mixture can be enriched and customized to your heart’s desire, adding spices and fresh herbs: just as an example, you can add also grated ginger, basil, almonds and minced garlic.

Chicken breast can be prepared even a few hours ahead, then baked right before serving.

Baked chicken breast is definitely a healthy dish, particularly welcome on any table and on children’s parties.

Ingredients for 3-4 persons

  • 1 pound of chicken breast, boneless and skinless
  • 2 eggs
  • Half a cup of grated cheese (parmesan or parmesan-like)
  • 2 cups of fine breadcrumbs (about 250 grams)
  • 1 lemon
  • Extra-virgin olive oil, q.s.
  • A pinch of salt
  • Some fine herbs, finely chopped (rosemary, sage, marjoram)

Preparation

  1. Cut into thin slices your chicken breast (the thinner the slices, the better), put them in a large bowl, add salt and drizzle with lemon juice.
  2. Beat the eggs with the cheese and add the compound to the bowl.
  3. Mingle altogether, so as to season well your slices.
  4. Coat them with breadcrumbs and put them on a baking tray lined with baking paper.
  5. Drizzle with just a little bit of olive oil on top right before baking.
  6. Turn the oven to 170°C/330°F (always pre-heated).
  7. Bake for about 20-25 mins.
  8. Serve with lemon slices.

This main course is superb when accompanied with a dish of stewed peppers, onions and tomatoes aside. Just try it!

Curcuma And Oat Meatballs With Chilli Pepper, Ketchup And Light Mayonnaise

March 14, 2017/0 Comments/in Healthy Foods, Recipes /by Diego

Curcumin is the main curcuminoid of the Indian spice turmeric (Curcuma longa), a member of the ginger family (Zingiberaceae), and is responsible for the spice’s bright yellow color. In recent years curcumin has been linked to multiple health benefits and has demonstrated anticancer, antioxidant, antiarthritic, antiamyloid, anti-ischemic, and anti-inflammatory properties, both in vitro and in animal studies.

Curcumin has cleansing properties, particularly for the gut, liver and hepato-biliary system. It should be avoided in case of gallstones, as it can trigger a biliary colic. Curcumin has a powerful detoxifying effect, as it induces the production of liver enzymes.

Many scientific studies support the role of Curcumin in promoting weight loss and in reducing obesity-related diseases. Curcumin interacts directly with white fat to suppress chronic inflammation.

Oat contains Beta-Glucan, which helps to reduce blood cholesterol. Oat contains also Avenanthramide, a group of phenolic alkaloids with antioxidant activity.

Here is an easy and tasty recipe, particularly indicated in low sugar diet, when inserted inside a previous medical evaluation.

Ingredients for 4 persons

  • 1½ pound of chicken breast
  • 2 eggs
  • 2 cloves of garlic
  • 3 tbsp of Curcuma
  • 2 tbsp of oat flour
  • 2 pinches of Himalayas pink salt
  • 2 pinches of Chilli Pepper
  • 2 pinches of black pepper
  • Some parsley

For the light mayonnaise

  • 1 egg
  • 1 cup of peanut or olive oil
  • Half a cup of yoghurt
  • 1 tbsp of unprocessed lemon juice
  • Half tsp of salt

Preparation

  1. Cut the chicken breast and chop it coarsely.
  2. Put all the ingredients in a blender and blend on.
  3. Turn the oven to 180°C/350°F
  4. Using a large spoon or the ice tongs prepare your meatballs. Should the dough be little workable, consider adding one egg.
  5. Put into the oven on a tray and bake for 15-20 mins. Check cooking with a toothpick.

In the meanwhile, prepare your mayonnaise:

  1. Put the egg, the oil, salt and lemon juice in a tall and narrow container and blend on high using a stick blender. Make sure that blades are touching the bottom of your container, then move the stick repeatedly upwards and downwards for about 30 sec, until the mayonnaise appears dense and creamy.
  2. Add the yoghurt and keep on blending for about 5 seconds.

Serve your meatballs with grilled veggies, ketchup and the light mayonnaise.

Oven-Baked Garlic Salmon With Sour Cream, Mashed Broccoli And Veggies

March 14, 2017/0 Comments/in anti-aging foods, Healthy Foods, Recipes /by Diego

This is really a Gourmet dish, full of flavour and with all the benefits coming from Omega 3 and veggies, especially cruciferous vegetables. Not everyone loves fish and salmon may be rather costly, however this dish is really worth to try, at least on Friday night instead of the more classical fish-fry.

Salmon may be rated as a top anti-inflammatory food and, although inflammation is often necessary as a protective defense against infection and injury, unchecked, chronic inflammation is implicated in a huge number of diseases. The lifelong accumulation of molecular damage that results from chronic inflammation has been suggested to serve as a major contributor to the aging process. When the immune system begins overacting and starts attacking healthy body tissue, inflammation can lead to a whole litany of issues – most notably, arthritis, autoimmune diseases, and certain cancers.

Considering these facts, it makes sense that preventing and/or eliminating inflammation is one of the best ways to maintain a healthy life. Nature has provided a variety of foods and nutrients that have anti-inflammatory properties, and it only makes good sense to protect your health, by including some of these in your diet. You will be happy to discover that most of these foods are flavorful and pleasant to eat.

When it comes to salmon, it seems that one of its compounds, the so-called pink-orange carotenoid Astaxanthin might exert antioxidant activity in athletes, reducing muscle damage and inflammation. According to a recent study published on Evidence Based Complementary and Alternative Medicine, Astaxanthin administration could lead to a significant physiologic modulation in individuals with mucosal immunity impairment or under conditions of increased oxidative stress and inflammation.

Ingredients for 2 persons

  • 2 salmon steaks, about half a pound (200 grams) each. You can have them sliced at your fishery store. Ask to maintain their skins, as they will be particularly useful for cooking.
  • Several bunches of green broccoli (quantity may vary to your heart’s desire).
  • 2 cloves of garlic.
  • About half a pint of a good white wine.
  • A few pinches of salt and pepper.
  • Extra-virgin olive oil, q.s.
  • Few veggies (carrots, broccoli and a small white turnip).
  • Dill for final decoration.

For the cream:

  • ½ cup of yoghurt.
  • 2 tsp of cream.
  • Half a lemon juice.
  • Dill and chives.

Preparation

  1. Turn the oven to 100°C/200°F (ventilated) or 120°C/250°F (static air).
  2. Remove the bones from the steaks, by using the fish tweezers. Peel and cut coarsely the garlic cloves in pieces and insert them gently into the meat. Add a pinch of salt and a pinch of pepper.
  3. Put the steaks in a Pyrex bakeware and cover them entirely with white wine. Make sure that their skins are facing upward (it’s crucial for their cooking).
  4. Put into the oven and bake for 30 mins. Meat should remain pinkish and quite rare – never raw unless previously frozen, see tips below – at the center. Be careful not to overcook your steaks, as you’ll definitely lose their softness.
  5. Meanwhile, prepare a pot with salted hot-boiling water and have your veggies boiled. Peel carrots and white turnip, chopped them coarsely and add to the pot, together with some bunches of green broccoli. Drain your veggies and mash a few broccoli with olive oil, while adding a tablespoon of the cooking water and some salt. Dress your veggies with extravirgin olive oil, vinegar and a pinch of salt. Put them apart for the final “mise en place”.
  6. Prepare the sour cream, by adding 2 teaspoons of cream to the yoghurt, so as to make it softer and smoother. Add the juice of half a lemon, dill and chives finely chopped and stir. Add a little salt and pepper at the end.
  7. Serve your salmon with veggies, mashed broccoli and sour cream in an elongate-shaped plate, like in the picture. Decorate it with a bunch of dill and some salad leaves apart, seasoned with oil and vinegar. You can accompany your steaks also with plain purple rice, served aside in a small bowl.

Some basic tips for a healthy consumption of fish

When eating raw fresh fish, keep always in mind that it might contain some parasites, like Anisakis. Please read our article for a more accurate description of the infection. Fish cooking must be adequate: in particular, the Center for Disease Control and Prevention recommends cooking up to 63°C/145°F of all fish products; in alternative, freezing for one week up to -20°/-5°F, before consumption.

Remember also the possibility of allergic reactions even if fish is adequately cooked. Whether you are aware of a history of allergy, you should seek for medical advice before consuming fish.

Baked Yams With Rosemary And Chilli Pepper

March 12, 2017/0 Comments/in Healthy Foods, Recipes /by Diego

Dietary glycemic index may be an independent and modifiable risk factor for age-related diseases, including retinal macular degeneration. These are the conclusions of a group of researchers at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University, Medfords, Massachusets. The type and quality of carbohydrate are indeed more significant than quantity.

A high-glycemic-index diet is one that is rich in high-glycemic-index foods, which are converted more rapidly to blood sugar in the body than low-glycemic-index foods. According to these studies, women who were put on a diet with a relatively high dietary glycemic index had greater risk of developing signs of early age-related macular degeneration when compared with women who consumed diets with a lower dietary glycemic index. High total carbohydrate intake, however, did not significantly increase the risk factor.

A diet high in high-glycemic-index foods like white bread and french fries has a higher overall glycemic index than a diet based more heavily on low-glycemic-index foods, such as lentils and yams.

Yams are therefore very important in our diet, thanks also to their anti-oxidant and anti-aging properties. In a well-balanced diet, they can help lower blood cholesterol and sugar levels. It seems that these properties are mainly due to the Caiapo which is contained in their peel. Caiapo Potato Powder have traditionally been used as a natural healthy food since ancient times.

Here is one of the easiest recipes with yams, very tasty and light.

Ingredients for 6 persons

  • About 2½ pounds of yams.
  • 6 tbsp of extra-virgin olive oil.
  • Rosemary and Chilli Pepper (to your heart’s desire).
  • 3 pinches of Himalayas salt.
  • 3 cloves of garlic.

Preparation

  1. Turn the oven to 180°C/350°F (ventilated) or 200°C/400°F (static air).
  2. Rinse and dry your yams, peel them and keep their peels apart (you can use them in salads).
  3. Chop your yams, which will be preferably coarsely rod or prism-shaped before putting them in a baking tray. Give them the same size. Mince your cloves of garlic and add all the ingredients, seasoning at last with the extra-virgin olive oil.
  4. Put into the oven and bake for 30 mins.
  5. Serve warm, adding some parsley or coriander.

Walnuts Brownie

March 10, 2017/0 Comments/in Comfort Foods, Recipes /by Diego

Nuts Brownie

Cacao has powerful anti-oxidant activity – indeed, cacao is considered one of the best anti-oxidant ever known. Both cacao and walnuts are rich in serotonin, which is an anti-depressant agent. So why not try to melt them together in a perfect harmony, with a Comfort Food that has many beneficial effects on our health?

The common misperception that chocolate makes you fat has been confuted in a recent study published on Nutrition, demonstrating that chocolate provides levels of fat that are as low as any other food. Cacao contains oleic acid, a heart-healthy monounsaturated fat also found in olive oil, which may raise good cholesterol.

But that’s not all. Infact, raw chocolate has also appetite-suppressant properties and is often added to weight loss products to help control hunger. Walnut brownie can therefore be considered as a good substitute in a well-balanced diet, akin to diet bars flavoured with chocolate and generally used for a light snack.

Chocolate is high in phytochemicals that are beneficial to the heart, but it is important that the chocolate contains at least 70 percent cacao.

Walnuts Brownie is good for adult and children and is quite simple to make.

Ingredients for a cookie sheet (about 8 square inches)

  • 1 cup of dark chocolate (content of cacao more than 70%)
  • 4 tbsp of extra-virgin olive oil
  • 5 tbsp of honey or maple syrup
  • 2 eggs
  • 2 tsp of bitter cacao (raw or toasted)
  • 2 tsp of baking powder
  • ½ cup of almond flour (or the equivalent in almonds to be blended)
  • 6 tbsp of shelled walnuts

Preparation

  1. Turn the oven to 180°C/350°F (ventilated) or 200°C/400°F (static air).
  2. Chop coarsely the chocolate and melt it in bain-marie (double boiler). Make sure that the inner bowl doesn’t touch the hot boiling water.
  3. Remove from heat, add the extra-virgin olive oil and stir gently.
  4. Add cacao, eggs, honey/maple syrup, almond flour and baking powder. Mix all ingredients and stir.
  5. Chop and crumble walnuts. Pour the mixture in a cookie sheet, lined with baking paper. Coat with crumbled walnuts, letting them also to penetrate the mixture itself.
  6. Put into the oven. Bake for 30 mins.
  7. Take back from the oven and leave to cool.
  8. Cut into squares and serve.

Pages

  • Active Aging
  • Anti-Aging Supplements
  • Antioxidant foods in diets and their main sources
  • Argan Oil
  • Argan oil breakthrough
  • Argan oil breakthrough
  • Beauty&SkinCare
  • Best Anti-Aging Recipes
  • Books
  • Brain & Memory
  • Clear Pores
  • CONTACTS
  • Curcumin Triple Burn
  • Daily Vitamins
  • Dermefface
  • Diets
  • Digestive Health
  • Energy
  • Eye Elasticity Age Defying
  • Fitness
  • Food and antioxidants
  • Foods & Diets
  • Free Trial Offers
  • General Terms and Conditions
  • GenF20Plus
  • HairCare
  • Heart Health
  • Her Solution
  • HOME
  • Illuminatural6i
  • Immunity boosts
  • Inflammation
  • Instant Wrincke Reducer
  • Joint Health
  • Kollagen Intensiv
  • Men’s Health
  • Mental health
  • Metabolism
  • Mito-Essence
  • Moisturizers
  • Native Rest
  • NEWS
  • NUOVA HOMEPAGE
  • Omega Rejuvenol
  • PAGINA CRETINO COME AVIA
  • PAGINA DELLO SCEMO
  • Phyto 350
  • ProFollica
  • Prostate
  • PROVA DEFINITIVA NUOVA HOMEPAGE
  • Provacyl
  • Provestra
  • Re-Energized
  • Resveratrol anti aging cream
  • Rosacea Relief Serum
  • Sexual Health For Men And Women
  • SkinCare
  • Sleep
  • Stop Grow
  • Stretch Mark Therapy
  • Super Greens
  • Telo-Essence II
  • The ultimate skin care regimen
  • Top 10 health tips to prevent aging
  • Total Curve
  • Ultra Accel II
  • Ultra Primal Lean
  • Vigorelle
  • VigRXPlus
  • Vision
  • Women’s Health

Categories

  • Anti Aging Treatments
  • anti-aging foods
  • Comfort Foods
  • diagnosis and treatment
  • Diets
  • Foods and Safety
  • Healthy Foods
  • men's health
  • mental health
  • Recipes
  • skin care
  • Superfoods

Archive

  • May 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2016
Creative Commons License
The Healthy Aging Academy is licensed under a Creative Commons Licence.

Please refer also to the General Terms and Conditions and to the Privacy Policy of the site

Find us on social (coming soon)

The Healthy Aging Academy (Rights reserved)
  • HOME
  • MISSION
  • CONTACTS
Scroll to top