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healthy food

Food, Healthy food, paleo, Whole30

Pumpkin dumplings with sausage & porcini mushrooms

ottobre 31, 2016

Here is a special recipe for those of you who are following a paleo diet or the Whole30 program. Avoiding carbs and past that us Italians love so much can be difficult at times, even if it is for  a limited period of time. This recipe recalls the consistency of gnocchi and can help to replace the lack of carbs when you’re trying to limit their intake. It is extremely easy to make and this winning ingredients’ combination make this recipe the ideal solution for a lunch or dinner invitation.

 

Ingredients for 3 portions:

  • 400 gr of pumpkin mash
  • 200 gr of peeled almonds flour
  • 1 egg yolk
  • 50 gr of arrowroot (optional)
  • 1 teaspoon of salt
  • ½ teaspoon of grated nutmeg
For the sausage and mushroom sauce:
  • 50 gr of minced leek
  • 300 gr of sausage
  • 15 gr of dry porcini mushrooms
  • 20 gr of coconut oil

Take the pumpkin and cut it in small square blocks. I buy it already cut at Esselunga grocery store. Take a pot, fill it with water and put the pumpkin in it. Let it boil until the pumpkin turns soft. Once the pumpkin is ready, drain it and mash it up in a bowl using a fork or whatever works best for you.

In another bowl mix the almond flour with salt, pepper and nutmeg. If you wish to you arrowroot, you can add it during this step. Once the mix is nice and uniform in consistency, you can add the pumpkin mash to it and the egg yolk: don’t forget to keep on stirring while you do this.

Meanwhile you can also turn the oven on at a temperature of about 170° (static mode) and immerse the dry porcini mushrooms in lukewarm water in a small bowl: leave them for about 30 minutes.

One you’ve done all of the above, you can take a casserole, square or round it doesn’t matter, cover it with baking paper and pour the mix so as to cover it with an even layer. The cream should be about 2cm high. Once you’ve done this, you can put the casserole in the oven for about 50 minutes (after 30 minutes check the oven and adjust according to your oven’s power).

Now you can prepare the sausage and mushroom sauce. Take a medium-sized pan and put the coconut oil with the leek in it: cook until golden (this should take a few minutes). In the meanwhile you can cut the sausage in small pieces, add it to the leek and let it cook until it is no longer pink: at this point you can drain the mushrooms and add them to the pan, along with one spoon of the mushroom water: keep on cooking for about 10 more minutes and according to taste.

Once the 50 minutes have passed, take the casserole out of the oven. Now you have two options: you can leave the pumpkin as it is and cut it as if it was a quiche or you can cut it with cookie cutters as to have small pumpkin circles (just like gnocchi alla romana). After taking this difficult decision, you can place the pumpkin on a plate and add the sausage and mushroom mix: you’re now ready to serve it!

Have a seat and enjoy this wonderful dish… Buon appetito!

Gnocchi di zucca con ragù di salsiccia e funghi

Food

Paleo coconut porridge

novembre 15, 2014

Avete mai voglia di qualcosa di dolce e goloso che però non sia troppo calorico? Questa potrebbe essere la soluzione che fa al vostro caso. Ottimo per colazione, merenda o come dessert, il porridge al cocco ha un sapore delizioso ed è anche paleo! Inoltre è sicuramente un’alternativa molto sana all’avena calda (oatmeal).

La preparazione è molto semplice. Non vi darò degli ingredienti precisi in quanto io sono andata ad occhio. Di cosa avete bisogno?

 

  • 150ml di latte di cocco
  • 6 cucchiai di cocco grattuggiato
  • 1 uovo (a vostra discrezione)
  • mezza banana schiacchiata (a vostra discrezione)
  • toppings (a vostra discrezione)

 

 

Versate il latte di cocco in un pentolino: io ne ho utilizzato uno di una marca straniera in un piccolo tetrapack (delle dimensioni della “panna Chef” per intenderci). Lentamente versate il cocco grattuggiato e continuate a mescolare mantenendo la fiamma bassa. L’idea è quella di ottenere un composto simile al semolino quindi non liquido: regolatevi ad occhio e aggiungete più o meno farina a piacimento. Se volete che il porridge sia più proteico potete aggiungere un uovo, continuando a mescolare in modo che non si solidifichi. Al posto dell’uovo potete schiacciare una banana finché non diventa una crema e poi aggiungerla nel pentolino.

Una volta ottenuta la consistenza desiderata, potete togliere il pentolino dal fuoco e versare il porridge ottenuto in una coppetta. A questo punto potete arricchire la ricetta a piacimento. Potreste per esempio aggiungere delle noci sbriciolate (macadamia, mandorle, nocciole, pecan, etc). Io ho aggiunto mirtilli freschi e pistacchi: devo dire che l’esperimento è ben riuscito. A mio avviso si potrebbe aggiungere anche un po’ di estratto di vaniglia per rendere il tutto ancora più goloso!

Cosa aggiungerete nel vostro porridge?

Porridge paleo al cocco

Enjoy it while listening to:

Healthy food, Whole30

The Whole 30 – a month of clean eating

giugno 21, 2014

Welcome back! I know, it’s been a while since I last wrote a post but after all this blog is just a hobby and it’s not my actual job as for other people! 🙂 In addition to this, I’m moving and I won’t be having a kitchen until the first week of July (God willing!)

The other day I was looking at my Instagram feed when I bumped into the Whole30 profile. I had already noticed that some people were posting pictures with dishes and recipes marked with the hashtag #whole30 but I didn’t know what it referred to. I then decided to find out what the hashtag stood for and that’s how I found out the website it referred to: http://whole30.com/

Whole 30

What I found out: it’s a website that gives all the details on how to detoxify oneself and eat clean for 30 consecutive days. I was quite intrigued as lately I’ve been eating all sorts of things and I’m now paying the consequences, on a physical as well as on a mental level.

These are the food that you should avoid for 30 days:

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits (chips and fries) and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold, and fingerling potatoes off your plate.
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • No Paleo-ifying baked goods, desserts, or junk foods. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say “Paleo Pop-Tarts.” This means no desserts or junk food made with “approved” ingredients—no banana-egg pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.

– See more at: http://whole30.com/whole30-program-rules/#sthash.kaDgLTbz.dpuf

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits (chips and fries) and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold, and fingerling potatoes off your plate.
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • No Paleo-ifying baked goods, desserts, or junk foods. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say “Paleo Pop-Tarts.” This means no desserts or junk food made with “approved” ingredients—no banana-egg pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.

– See more at: http://whole30.com/whole30-program-rules/#sthash.kaDgLTbz.dpuf

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits (chips and fries) and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold, and fingerling potatoes off your plate.
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • No Paleo-ifying baked goods, desserts, or junk foods. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say “Paleo Pop-Tarts.” This means no desserts or junk food made with “approved” ingredients—no banana-egg pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.

– See more at: http://whole30.com/whole30-program-rules/#sthash.kaDgLTbz.dpuf

  • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
  • Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
  • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
  • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
  • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.
  • Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits (chips and fries) and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold, and fingerling potatoes off your plate.
  • Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
  • No Paleo-ifying baked goods, desserts, or junk foods. Trying to shove your old, unhealthy diet into a shiny new Whole30 mold will ruin your program faster than you can say “Paleo Pop-Tarts.” This means no desserts or junk food made with “approved” ingredients—no banana-egg pancakes, almond-flour muffins, flourless brownies, or coconut milk ice cream. Don’t try to replicate junk food during your 30 days! That misses the point of the Whole30 entirely.
Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life. – See more at: http://whole30.com/whole30-program-rules/#sthash.kaDgLTbz.dpuf

Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.

What you can eat:

  • Meat
  • Seafood
  • Eggs
  • Tons of vegetables
  • Some fruit
  • Plenty of good fats from fruits, oils, nuts and seeds.

Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

One last and final rule: you are not allowed to step on the scale or take any body measurements for the duration of the program. This is because this program is not about weight loss, or at least not just that: it’s more about hte lifelong benefits that it will bring to you health! Do weigh yourself before and after so you can see one of the more tangible results of your efforts when your program is over.

The Fine Print
These foods are exceptions to the rule, and are allowed during your Whole30.

  • Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your Whole30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter Manifesto for more details on the milk proteins found in butter, purchasing high quality butter, and how to clarify it yourself.
  • Fruit juice as a sweetener. Some products will use orange or apple juice as a sweetener. We have to draw the line somewhere, so we’re okay with a small amount of fruit juice as an added ingredient during your Whole30… but this doesn’t mean a cup of fruit juice is a healthy choice!
  • Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean,” and green plant matter is generally good for you.
  • Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.

 

Now that you know that the Whole30 program is all about, will you give it a try?

 

 

 

 

Healthy food, Whole30

The Whole 30 – Un mese mangiando sano

giugno 20, 2014

Ben ritrovati! Lo so, è da un po’ che non scrivo ma d’altra parte questo blog per me è solo un hobby e non certo una professione come per altre persone! 🙂 In più sono in fase trasloco e non avrò una cucina fino alla prima settimana di luglio (se Dio vuole!)

L’altro giorno stavo guardando il mio feed di Instagram quando mi sono imbattuta nel profilo di Whole30. Avevo già notato alcune persone pubblicare foto di piatti e ricette con inserito l’hashtag #whole30 ma non sapevo cosa fosse. Ho quindi deciso di scoprire cosa volesse dire questa sigla e mi sono imbattuta nel sito web di riferimento: http://whole30.com/

Whole 30

Cosa ho scoperto: si tratta di un sito che fornisce tutti i dettagli su come disintossicarsi e mangiare sano per 30 giorni consecutivi. La cosa mi ha incuriosita subito in quanto ultimamente ho un po’ esagerato a tavola e ne sto pagando le conseguenza, sia a livello fisico che a livello mentale.

Non ho trovato risorse in italiano quindi vi riporto di seguito le regole per chi volesse seguire questo programma.

Per 30 giorni ecco cosa bisogna evitare:
. Qualsiasi tipo di zucchero, reale o artificiale. Niente succo d’arancia, miele, nettare di agave, zucchero di cocco, Splenda, Dietor, xylitot, stevia, etc. È importante leggere le etichette perché spesso le aziende che producono snack introducono zuccheri in modi non convenzionali.

. Bevande alcoliche di qualsiasi tipo e in nessuna forma, nemmeno per cucinare.

. Grano e derivati (inclusi segale, orzo, avena, granoturco, riso, miglio, bulgur, sorgo, amaranto, grano saraceno, germogli di grano e tutti quegli pseudo-grani “senza glutine” come la quinoa. Evitare anche tutte le forme di grano che utilizziamo per cucinare: crusca, germe di grano, amido, etc. Quindi tenete le etichette sotto controllo!

. Legumi: fagioli di ogni tipo (neri, rossi, pinto, bianchi, fava, etc), ceci, lenticchie e arachidi (incluso il burro di arachidi, di certo non un sacrificio essendo un alimento poco diffuso qui in Italia), soia (salsa di soia, miso, tofu, tempeh, edamame) e tutti i suoi derivati (lecitina). Sono esclusi i fagiolini.

. Latticini: qualsiasi tipo di latte (vaccino, di capra, di pecora) e relativi prodotti derivati (creme formaggio molle o stagionato), kefir, yogurt (incluso quello greco), panna acida e burro. Unica eccezione: il burro chiarificato o il ghee.

. Patate: meglio evitare le patate di qualsiasi tipo e in qualsiasi forma.

. Carragenina, glutammato monosodico e solfati: controllate le etichette di cibi e bevande!

. Prodotti da forno “paleo”: niente dolci con ingredienti “approvati” per la dieta paleo, ovvero niente pancake con uova e banane, muffin alle mandorle, brownies senza farina o gelato al latte di cocco (giusto per menzionarne alcuni).

. Aceto con zucchero aggiunto o aceto di malto (contiene glutine).

. Junk food.
**Preferibilmente non bisognerebbe fumare.

Escludere tutti questi alimenti e bevande dalla vostra dieta vi aiuterà a ritrovare un metabolismo sano, ridurre infiammazioni sistemiche e scoprire in quale modo questi cibi influiscono sulla vostra salute, forma e qualità di vita.

Adesso elenchiamo tutto quello che si può mangiare, ovvero cibo vero:
. Carne
. Pesce
. Uova
. Tanta verdura
. Un po’ di frutta
. Le giuste quantità di grassi buoni provenienti da frutta, oli vari, frutta secca, semi, burro chiarificato (no burro normale) e ghee
. Succo di frutta come dolcificante (in dosi limitate)
. Fagiolini
. Aceto

Una piccola parentesi sull’aceto: la maggior parte dei tipi in distribuzione vanno bene (bianco, balsamico, di sidro di mele, di vino rosso e di riso). L’unica eccezione è l’aceto con zucchero aggiunto o l’aceto di malto che in genere contiene glutine.

Nel regime Whole30 è importante mangiare cibi contenenti pochi ingredienti, tutti pronunciabili o, ancora meglio, che non abbiamo alcun ingrediente aggiunto perché trattasi di cibi internamente naturali e non lavorati.

Un’ultima regola importante: è vietato pesarsi o prendersi le misure per tutta la durata del programma. Questo piano va al di là della perdita di peso, soffermarsi su questo aspetto farebbe perdere il vero beneficio di questa impostazione alimentare. Potete però pesarvi prima di iniziare il programma e alla fine, in modo da rendere i risultati ancora più evidenti.

Adesso che avete scoperto questo programma cosa ne pensate?

 

 

 

 

 

beverage, Food, Healthy food, remedies, Uncategorized

Cosa mangiare quando si sta male – What to eat when you’re sick

febbraio 3, 2013

In questi giorni anche io sono stata vittima del brutto virus che sta girando e di conseguenza non sto mangiando niente ma sto bevendo solo té caldo zuccherato con il limone. La domanda sorge spontanea: cosa mangiare quando si ha lo stomaco scombussolato?

Prima di tutto non bisogna sforzarsi ma mangiare solo se se ne sente veramente la necessità e mangiare cibi leggeri. Di solito con il riso in bianco non si sbaglia mai. Anche i crackers sono un’ottima soluzione alla fame ma anche per attenuare eventuale nausea. Altri cibi consigliati sono le patate bollite, il prosciutto cotto e formaggi freschi come per esempio la crescenza.

In altri Paesi però le abitudini cambiano! Per esempio, negli Stati Uniti si consiglia di bere Ginger Ale e sorseggiare brodo di pollo ben caldo. In Messico mi era stato consigliato di bere Gatorade perché ricco di sali minerali.

Qui trovate altre dritte su cosa mangiare quando state poco bene.

E voi, cosa mangiate quando non state bene? Condividete i vostri consigli, trucchi e rimedi! 🙂

url

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Unfortunately I’ve been the victim of a nasty bug that is going around and, as a consequence, I’ve barely eaten anything but I’ve been sipping on hot sweetened tea with lemon. In these cases, it’s quite legitimate to ask one question: what is the most appropriate food for an upset stomach?

First of all, you shouldn’t force yourself to eat. Do eat if you really feel the need to and, most of all, eat “light food”. Usually you can’t go wrong with plain white rice. Crackers are a good alternative if you’re peckish and also feeling a bit nauseous. You might also want to eat boiled potatoes, cured ham or cream cheese (for example crescenza cheese).

In other countries, habits change! For instance, in the USA you’ll probably be advised to drink some Ginger Ale and sip on hot chicken soup. In Mexico I was advised to drink Gatorade to replenish electrolytes.

Here you’ll find a few tips on what to eat when you’re feeling under the weather.

I’m curious, what do you eat when you’re not feeling well? Do share your tips, tricks and remedies!

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Food, Healthy food, Salad

Insalata salmone e avocado – Smoked salmon and avocado salad

gennaio 24, 2013

Spesso sul web trovo delle idee interessanti per delle insalate sfiziose, poi però a casa mangio sempre la solita insalatina triste che non mi soddisfa mai. Qualche settimana fa ho deciso di cimentarmi con una insalata un po’ più ricca e sfiziosa. Devo dire che è stato un esperimento perché di solito preferisco mangiare il salmone affumicato da solo. Posso dire che l’esperimento è riuscito pienamente e questa insalata oltre ad essere buona mi ha riempita! Se anche voi volete provarla, ecco la ricetta!

Ingredienti
. Insalatina verde
. Avocado
. Salmone affumicato
. Semi vari
. Gallette di mais

Procedura:
. Lavate l’insalta e disponetela in una insalatiera
. Tagliate l’avocado a fettine
. Tagliate il salmone: la dimensione dipende dal vostro gusto!
. Aggiungete una bustina di semi
. Aggiungete olio extra vergine d’oliva e salate

Buon appetito!

Insalata salmone affumicato e avocado

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I often find interesting ideas for salads online, but then when I’m at home I always end up eating the same “sad” green salad that never satisfies me. A few weeks ago I decided to make a new salad, richer and tastier. I must say it was a first experiment as I usually don’t mix smoked salmon with other food. I can say the experiment was successful as the salad turned out to be rather good and filling! If you want to try to make a smoked salmon and avocado salad, here is the recipe!

Ingredients
. Green salad
. Avocado
. Smoked salmon
. Seeds
. Rice cakes

How to:
. Rinse the salad and place it in a bowl
. Slice the avocado
. Cut the salmon: the dimension depends on what you like!
. Add seeds
. Add extra virgin olive oil and salt

Enjoy!

insalata