Summer wholegrain rice

It's not summer without the legendary rice salad. Colourful, rich, convivial, perfect for lunch out of the house or a quick dinner on the go. As a unique dish, however, it is often loaded with ingredients that weigh it down unjustly, betraying its natural vocation to lightness. This time we choose to forgo sausages, cheeses and vegetables to make rice salad the number one ally of the summer remise en forme. But do not fret, we will not give up taste or the simplicity of preparation.
Let's start from the base, rice: we prefer wholegrain because it is nutritionally more complete. The fibre of whole grains contains iron, sodium, potassium, phosphorus, selenium, manganese, copper, zinc, B vitamins (B1, B2, B3, B5 and B6), vitamin E, vitamin K and J. In addition, it contributes to the sense of satiety and to keep blood sugars under control.

Cooking wholegrains takes a few more minutes than white rice, but we can play early by boiling the rice the night before, cooling it under running water and keeping it in the fridge. Now all that's left to do is think about the condiments. The veg recipe that we offer is based on the typical ingredients of the Mediterranean diet and their unbeatable advantages: freshness, flavour, excellent nutritional properties and fewer calories.

A Mediterranean rice salad rich in vitamins

The "green light" therefore goes to seasonal vegetables, rich in water, for a detoxifying and moisturizing effect, to fresh dairy products that provide quickly digestible proteins with a high biological value, some good fats (never eliminate them from the diet, but rather reduce them) and above all to herbs, real vitamin bombs with antibacterial, anti-inflammatory and antioxidant properties.

With courgettes, red onion, a nice bunch of mint and fresh ginger that gives the spicy and balsamic touch, we will make a rather liquid cream to bind the rice without adding oil and refresh the palate. Then we add fresh and dried tomatoes, essential sources of carotenoids and lycopene, two powerful anti-cancerous sources that also protect the eyes, the respiratory system and the reproductive system, as well as providing a wonderful tan. Then we add something extra tasty, the capers, also rich in antioxidants and anti-inflammatory allies of the skin exposed to ultraviolet rays of the summer sun.

What about calcium? Vitamin D? Sunshine and food provide the necessary supply for the coming winter. Ricotta cheese and lean yoghurt contain a good quantity. In the blender, when combined with basil and pine nuts, which give magnesium that is essential to combat muscle cramps, fatigue and tiredness, become a creamy pesto which is super tasty.
Voilà, the winning formula of summer and bikini test is in your hands, indeed in the plate.

Ingredients for 4 people
70-90 gr of brown rice per person
10 cherry tomatoes per person
8 dried tomatoes
80 ml of extra virgin olive oil
4 teaspoons of desalted capers
1 red onion
the green part of 4 courgettes
2 whole courgettes
40-60 g of fresh basil
10 g pine nuts
1 tablespoon of ricotta cheese
1 tablespoon of low-fat yoghurt
1 ice cube
20 g of ginger
lemon juice to taste
apple cider vinegar as needed
oregano as needed
water as needed
fresh mint to taste
salt to taste
pepper as needed

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