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The Nutritionist's Recipes, Reggio nell Emilia (2026)

10/11/2021

𝐖𝐢𝐥𝐝 𝐬𝐚𝐥𝐦𝐨𝐧 𝐟𝐢𝐥𝐥𝐞𝐭 𝐛𝐚𝐤𝐞𝐝 𝐢𝐧 𝐟𝐨𝐢𝐥 𝐰𝐢𝐭𝐡 𝐳𝐮𝐜𝐜𝐡𝐢𝐧𝐢 (Keto Recipe)

🔸 Today we are trying to make this Salmon fillet a little juicier. As opposed to grilling using foil cooking, the pulp will retain a lot of moisture. Thanks to this it will not be dry when opened. 😉
🔸In fact, unlike the classic farmed salmon, which is very rich in fat and therefore also more caloric, wild salmon has a very lean pulp and for this reason, it is much drier and less pleasant if eaten grilled.

✅𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐟𝐨𝐫 𝟐 𝐩𝐞𝐨𝐩𝐥𝐞
- 2 salmon fillets of 150 g each
- 2 medium courgettes or zucchini
- 100 g cherry tomatoes
- 1 tablespoon of extra virgin olive oil
- the juice of 1 lemon
- 2 sprigs of fresh thyme
- 1 handful of oregano
- salt and pepper

❋ 𝐌𝐞𝐭𝐡𝐨𝐝
Marinate the salmon for a few minutes with a 1 tbsp solution
of oil, lemon juice, salt, pepper, and fresh thyme
Meanwhile, cut the zucchini in half lengthwise and then slice them.
Put them in a pan with a tablespoon of extra virgin olive oil and oregano.
Leave to cook for only 5 minutes (they must remain crunchy).
Arrange the aluminum foil first and then the baking paper.
Place the courgettes in the center of the paper, place the fillet of marinated wild salmon.
Add the cherry tomatoes cut in half.
Close the foil starting from the parchment paper and then the aluminum.

➡️ Do you like the idea?
Which spices would you approach?
Tell me in the comments,
Tag me in your stories and show me. 😍
_________________________________
🧡Finally available the food diary created by me🥰Keep track of what you eat, follow the advice of the week and improve your habits😊
For info and orders check the link in Bio or send me a message📩

08/11/2021

✨Orange risotto with Brussels sprouts✨

Ingredients x 2:
2 Oranges with edible peel
160 g Carnaroli rice
1 chopped spring onion
100 g Brussels sprouts
2 tablespoons grated Parmesan cheese
Vegetable broth
1 tablespoon of extra virgin olive oil
Procedure:
Make the zest and juice from the oranges and keep them aside. Clean the Brussels sprouts well and put them in the oven for 10 minutes to roast them. Meanwhile, we prepare the risotto. Stew the chopped spring onion with a tablespoon of extra virgin olive oil and one of water, when the water has evaporated add the rice and let it toast
for a few minutes. Add the Orange Juice, let it absorb and then slowly the broth until cooking is complete. At the end to whisk a few spoonfuls of risotto with a blender and 2 tablespoons of Parmigiano Reggiano, then pour it into the pot and use it for creaming.Serve by adding the roasted Brussels sprouts and the orange peel.

🔸Often when I have no ideas on which recipe to make, I take inspiration from newspapers, blogs, TV; but the recipe does not always reflect my tastes or the ingredients I have at home.
Therefore it can be important to learn how to modify the recipes we see according to our preferences. In this way we could make many different dishes but keeping a predefined list of ingredients like the one indicated for example in a personalized diet.

How can it be done?
✅Replace fatty ingredients with leaner ones first
✅Then think about cooking, what is fried or sautéed can be grilled, stewed, baked or steamed.
✅Then reduce the final seasonings, often creaming with butter or other cheeses is added. Try to avoid them and add only a drizzle of raw oil.

✨Finally!!! Now Available the Food Journal created by me. Keep track of what you eat, take the advice of the week, and improve your habits! For info and orders check the link in Bio or send me a message🥰

03/11/2021

✨Recipe for a second course or a keto first course, see it as you like🥰Because here the carbohydrates are reduced to a minimum➡️I also adapted the "bechamel" sauce so that it could thicken without starch.This is because in some types of protocols the carbohydrate portion is greatly reduced.The girls that I follow with this type of diet often do not know what to eat and are reduced to the classic slice with salad but it is not necessary.
If, on the other hand, you are on a low-calorie diet, you can safely use the recipe for bechamel with oil that you find below or on my website.

✨RECIPE:
-8 cabbage leaves
-150 mL of milk
-1/2 red onion
-4g gelatin
-1 tablespoon of extra virgin olive oil
-salt
-pepper
-150g Ground Chicken
-nutmeg
-250 g tomato puree or peeled
-20 g Parmesan cheese

✨PROCEDURE:
- Prepare the chicken ragout by sauteing the chopped onion with 1 tablespoon of extra virgin olive oil and 1 of water.
- Then after few minutes, add the minced chicken and cook until golden, at this point add the tomato sauce and continue over low heat for about 1 hour. In the end, add salt and pepper.
- Prepare the low-carb béchamel by heating the milk and dissolving it in the previously soaked gelatine for 10 minutes, melt it well and then add salt, walnut, and muscat.
- Leave to cool for about 30 minutes for it will thicken.
- Blanch the cabbage leaves for 10 minutes and drain well.
- Compose the lasagna alternating a layer of cabbage leaves with a chicken ragù and some spoonful of bechamel.
- Only in the final layer add the sprinkling of Parmesan cheese.
- Bake in the oven at 200 ° C for about 15 minutes.
Do you like the idea?😍
Write it to me in the comments⬇

_____________________________________
Finally available the food diary created by me🥰Keep track of what you eat, follow the advice of the week and improve your habits✨
Available in English and Spanish!
For info and orders check the link in Bio or send me a message📩

29/10/2021

✨𝐆𝐫𝐞𝐞𝐧 𝐦𝐞𝐚𝐭𝐛𝐚𝐥𝐥𝐬 𝐨𝐟 #𝐂𝐚𝐧𝐧𝐞𝐥𝐥𝐢𝐧𝐢 𝐛𝐞𝐚𝐧𝐬 𝐚𝐧𝐝 #𝐪𝐮𝐢𝐧𝐨𝐚 ✨

🔸This is a complete meal: all nutrients are present such as carbohydrates, proteins, fats, and vegetables, rich in vitamins and minerals! This is why they can be very convenient to use in any meal.

🔸I recommend combining them with a tomato sauce, I prepared it by cooking peeled tomatoes blended with 1 teaspoon of oil and a sprinkling of fresh oregano. It will make these meatballs even tastier.
Here is the complete recipe👇👇👇👨‍🍳👩‍🍳
✨𝐆𝐫𝐞𝐞𝐧 𝐜𝐚𝐧𝐧𝐞𝐥𝐥𝐢𝐧𝐢 𝐛𝐞𝐚𝐧 𝐚𝐧𝐝 𝐪𝐮𝐢𝐧𝐨𝐚 𝐦𝐞𝐚𝐭𝐛𝐚𝐥𝐥𝐬✨
🌿🧅🥚🧂🍅
🏵𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐟𝐨𝐫 𝟐:
90 g Quinoa
1 teaspoon of extra virgin olive oil
100 g Spinach
1/4 red onion
200 g Cannellini beans (cooked weight)
salt
1 egg
turmeric and
coriander
💠𝐏𝐫𝐨𝐜𝐞𝐝𝐮𝐫𝐞:
Cook the quinoa for 15 minutes in lightly salted boiling water. Meanwhile, stew the chopped onion in a pan with a teaspoon of oil and one of water and add the spinach. Cook them for a few minutes until ready then let them cool.
Drain the quinoa and let it cool. Put the cooked beans, spinach with onion, and 1 egg in a blender. Also, add the spices and blend everything to create a homogeneous mixture. Just add the cooked quinoa now and mix with a spoon. Compose the meatballs with the help of 2 tablespoons on a baking sheet lined with parchment paper. Bake in the oven at 200 ° C for 20 minutes
Serve accompanied by a tomato🍅and oregano sauce☺😋🍽
🖊Let me know if you liked 👍☝🔝it in the comments ⬇️⬇️⬇️
Prepare it and tag me in your stories to show me! 🏷😃
_____________________________________
✨Finally!!! Now Available the Food Journal created by me. Keep track of what you eat, take the advice of the week, and improve your habits! For info and orders check the link in Bio or send me a message🥰

21/10/2021

𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗽𝗮𝗿𝘁 𝗼𝗳 𝘁𝗵𝗶𝘀 𝗴𝗿𝗲𝗮𝘁 𝗴𝗿𝗼𝘂𝗽?
Every year during this period I receive lots of requests for advice about how to follow a diet or about how to improve it.
In particular, many of you during the first visit tell me that they have tried many times to follow a diet and then gave up due to a great difficulty: being able to stay motivated for a long time 😔.
🔸This phrase kept spinning in my head and I tried to find a solution, but I couldn’t find it, until I wondered:
“If I could create a step-by-step journey, 𝗲𝗮𝘀𝘆 𝘁𝗼 𝗮𝗰𝗵𝗶𝗲𝘃𝗲, I would be able to keep motivation high and so, week by week, all these small steps would add up to each other leading to an unimaginable result”.
🔸I put myself into it several weeks and I finally managed to create what I had in my mind: 😃
A 13-step journey, made up of small goals easy to achieve.
𝗧𝗵𝗲 𝗷𝗼𝘂𝗿𝗻𝗲𝘆 𝘄𝗼𝗿𝗸𝘀 𝘁𝗵𝗮𝗻𝗸𝘀 𝘁𝗼 𝘁𝗵𝗲 𝗳𝗮𝗰𝘁 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝘁𝗼 𝗯𝗲 𝗳𝗼𝗰𝘂𝘀𝗲𝗱 𝗳𝗼𝗿 𝗮 𝘀𝗵𝗼𝗿𝘁 𝘁𝗶𝗺𝗲 𝗼𝗻 𝗷𝘂𝘀𝘁 𝗼𝗻𝗲 𝗮𝘀𝗽𝗲𝗰𝘁 𝘁𝗼 𝗶𝗺𝗽𝗿𝗼𝘃𝗲, 𝗺𝗮𝗸𝗶𝗻𝗴 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗲𝗮𝘀𝗶𝗲𝗿.
The satisfaction of achieving the week's goal will keep the motivation high to commit to the next-week goal.
I am a very optimistic person, but I never imagined that the Food Diary would immediately have this great success:
𝗬𝗼𝘂 𝗮𝗿𝗲 𝗻𝗼𝘄 9987 𝘁𝗼 𝗵𝗮𝘃𝗲 𝗯𝗼𝘂𝗴𝗵𝘁 𝗶𝘁 𝗮𝗻𝗱 𝗲𝘃𝗲𝗿𝘆 𝗱𝗮𝘆 𝗜 𝗿𝗲𝗰𝗲𝗶𝘃𝗲 𝗺𝗮𝗻𝘆 𝘁𝗵𝗮𝗻𝗸-𝘆𝗼𝘂 𝗮𝗻𝗱 𝗰𝗼𝗺𝗽𝗹𝗶𝗺𝗲𝗻𝘁𝘀 𝗺𝗲𝘀𝘀𝗮𝗴𝗲𝘀..... And I'm really happy to have been able to help you.

Week by week, with this Journal, we'll fix every aspect of your nutrition and you’ll see that without too much effort, results won’t take too long to come.
✓ You’ll only have to focus on filling out the diary, following its advice and taking the small step that has been proposed to you for the week.
✓ Your new habits will enable you to regain your perfect physical and mental shape without making you “feel on a diet” anymore.
𝗗𝗼 𝘆𝗼𝘂 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗯𝗲 𝗽𝗮𝗿𝘁 𝗼𝗳 𝘁𝗵𝗶𝘀 𝗴𝗿𝗲𝗮𝘁 𝗴𝗿𝗼𝘂𝗽?
Click smarturl.it/FoodJournal and get your copy now 😘

21/10/2021

My beloved stuffed baby squid !!😍
For me they are really a comfort food, when I want to have a cuddle I prepare them!⬇️
They are very easy and very fast but their flavor is very intense.🥰

Today I reveal my filling👌
For about 300 g of squid😋
✨1 egg
✨50 g breadcrumbs
✨2 dried tomatoes
✨1 teaspoon of capers
✨1 clove of garlic
✨1/2 teaspoon of turmeric
✨paprika for the final sprinkle

➡️First of all, finely chop garlic, dried tomatoes and capers, and season them in a pan with a tablespoon of extra virgin olive oil.Also chop the squid heads well and add them to the same pan. Mix drinks then cover and cook over low heat for 5 minutes.Once ready, let them cool in a glass bull.
Once cooled, add 1 egg, breadcrumbs and turmeric.Stuff the squid and place them in a baking dish. Add a drizzle of oil and a sprinkle of paprika.In the oven for about 15 minutes at 180 ° C
Plant and enjoy dinner !!!🥰
Finally available the food diary created by me✨Keep track of what you eat, follow the advice of the week and improve your habits😍
For info and orders check the link in Bio or send me a message📩
.recipes

13/10/2021

✨𝐁𝐚𝐤𝐞𝐝 𝐂𝐚𝐮𝐥𝐢𝐟𝐥𝐨𝐰𝐞𝐫 with Paprika ✨
🔸 A very tasty baked . ✨
💚I love it with but you can also choose to use other spices or herbs.
➡️You can cook a larger quantity and use it for several days. In fact, it is very convenient to have ready because it is very tasty even when cold or to add to the classic salad for lunch in the office. Often for me, it is to prevent and avoid nibbling while I cook. 😉👨‍🍳👩‍🍳
✨𝐁𝐚𝐤𝐞𝐝 𝐂𝐚𝐮𝐥𝐢𝐟𝐥𝐨𝐰𝐞𝐫✨
🏵𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐟𝐨𝐫 𝟐:
1/2 cauliflower
1 tablespoon of extra virgin olive oil
sweet paprika
salt
💠𝐏𝐫𝐨𝐜𝐞𝐝𝐮𝐫𝐞:
Clean and cut the cauliflower into florets. In a bowl, compose the sauce
with oil, sweet paprika, salt, and pepper. Mix well. Add the cauliflower florets to the bowl and mix well with a wooden spoon to cover them all with the sauce. Line a baking sheet with parchment paper and pour the cauliflower florets seasoned. Sprinkle some more paprika. Bake in a preheated oven at 200 ° C for 25 minutes. 🍳🍽
✅Do you like the idea?👍😋
Will you use paprika or do you prefer other spices?
Tell me in the comments🖋🖋🖋👇👇👇
or show me how you do it by tagging 🔖me in your stories 🏷
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✨Finally!!! Now Available the Food Journal created by me. Keep track of what you eat, take the advice of the week, and improve your habits! For info and orders check the link in Bio or send me a message🥰——————————————————

02/10/2021

𝐀𝐥𝐦𝐨𝐧𝐝 𝐜𝐡𝐢𝐜𝐤𝐞𝐧
My super light recipe for chicken with almonds 🍗🍗🍗
🔸You can do it when you have very little time to cook.
✅The secret is to brown the meat well at first over high heat so that it gets flavored and then cover the last 5 minutes over low heat so that it is well cooked but soft and the sauce forms.
𝐈𝐧𝐠𝐫𝐞𝐝𝐢𝐞𝐧𝐭𝐬 𝐱 𝟐 𝐒𝐞𝐫𝐯𝐢𝐧𝐠𝐬:
❇️ Chicken nuggets 400 g
❇️ Peeled almonds 40 g
❇️ 1/2 golden onion
❇️ 10 g Extra Virgin oil
❇️ 2 tablespoons of soy sauce
❇️ 1 teaspoon grated fresh ginger
𝐏𝐫𝐨𝐜𝐞𝐝𝐮𝐫𝐞:
❇️ Peel the almonds, leaving them for 1 minute in boiling water and letting them cool.
❇️ Then toast them for a few minutes in a pan and set them aside.
❇️ In the same pan, brown the chicken nuggets for 5 minutes with a tablespoon of extra virgin olive oil.
❇️ Add the ginger, soy sauce, and almonds. Put the lid on, lower the heat
cook for another 5 minutes
Prepare it and tag me in your stories, I'll be happy to see how you did it! 🧡🧡🧡
_________________________________
🧡Finally available the food diary created by me. Keep track of what you eat, follow the advice of the week and improve your habits!
For Info and orders check the link in Bio 😍——————————————————

30/09/2021

🧡Since my patients are now crazy about it, I decided to share the recipe with you too. 😍

🔸Born from a mix of different recipes one evening when I had few ingredients, but which has become a fixed point in my kitchen. 😊
It helps to include a vegetarian dinner in the week or to eat legumes even for those who just don't go down! 👍🏻
It can also be used for children's dinner, especially those who quarrel a bit with vegetables! Trying to involve them in the preparation to create curiosity. 😉

Here it is:
🥕🥕TACOS OF CARROTS WITH CHICKPEAS HUMMUS🥕?🥕

Ingredients for 2 servings
▫️2 eggs
▫️200 g Carrots
▫️50 g wholemeal flour
▫️salt pepper to taste
▫️turmeric half a teaspoon
▫️chives

Procedure
Grate the carrots and cook them in a pan with a finger of water until when they are very soft (about 10 minutes)
Drain them well and let them cool
Put the carrots in a large bowl, add the eggs, the flour, the spices, and chopped chives.
Stir to mix everything well
Pour the mixture onto a baking tray with a spoon, lined with parchment paper,creating discs. Bake at 200 °C for 15 minutes, turning if necessary halfway through cooking.

Chickpea hummus
Sauté 200 g of cooked chickpeas in a pan with a tablespoon of oil and 1 clove of garlic
Blend everything by adding 1 tablespoon of lemon juice and 1/2 teaspoon of Curry
Add salt if needed

It's very easy 😊

🧡Finally available in English and Spanish the food diary created by me. Keep track of what you eat, follow the advice of the week and improve your habits! For Info and orders check the link in bio or send me a message.

28/09/2021

✨KETO PLUMCAKE✨

➡In ketogenic diets, the number of carbohydrates taken during the day must be minimal. While the share of proteins and fats prevails.
This mechanism allows the body to go into ketosis and with this strategy, it will be able to lose even the most stubborn fat!
‼️Attention, ketosis must be kept under control and carbohydrates re-increase gradually! Otherwise, all the lost kg will rise and it will have been useless! For this type of diet, it is essential to be followed by a professional.

✨For a keto breakfast, this plum cake can be a great solution! A 50 g slice provides 230 kcal but contains only 3.8 g of Carbohydrates !! Obviously, the rest of the day will have to be dosed accordingly! Enjoy your breakfast!!

✨Here for the complete RECIPE✨
3 eggs
150g seed oil
200g Almond flour
100g Coconut flour
Milk 150 g with Sweetener
3 tablets dissolved in milk
or 50 g of stevia powder.

✨PROCEDURE:
- Separate yolks and egg whites, whip the egg whites, and keep them aside.
- Meanwhile, beat the egg yolks with the sweetener, add the oil slowly, and add milk slowly too (keep some for use at the end).
- Gradually add the two flours, mixing so as to mix the ingredients well, towards the end add the milk previously kept aside.
- Pour into a lightly buttered loaf pan.
- Bake in a ventilated oven at 200 ° C for about 30 minutes.
_________________________________________
Finally available the food diary created by me🥰Keep track of what you eat, follow the advice of the week and improve your habits✨
Availble in English And Spanish!
For info and orders check the link in Bio or send me a message📩

16/09/2021

For the column today a new trick to change the flavor of our beloved chicken that is often found on a diet. ✨
➡️ A light sprinkling in this case is necessary to create the bond with the orange juice that otherwise would not envelop the chicken. Evaluate the amount of Carbohydrates you have in the meal and, if necessary, adjust the bread.
🔸The classic chicken breast is used because of its thinness, in fact in 100 g it contains only 100 kcal of which 23.3 g are of Protein, 0 of Carbohydrate and 0.8 of fat.
➡️Otherwise, using melt or thigh the situation changes and we will always find ourselves in the same 100 g to have 14 g of fat in the thigh with skin which are reduced to 6.3 by removing the skin. Of course, in that case it is much better to remove the skin but the meat itself is still fatter than the breast part.
🔸 In a varied and normocaloric diet in which you try to vary as much as possible it will not be a problem but in a low calorie diet where fats are limited there is a lot of difference.
➡️ So be careful in your diets, If the nutritionist writes chicken breast it means that you can only use that, using other parts could compromise the result.
🔸How do you cook chicken to make it tastier? Write it to me in the comments or tag me in your stories to show me 😉
_________________________________
Finally available the food diary created by me👌Keep track of what you eat, follow the advice of the week and improve your habits✨
For info and orders check the link in Bio or visit www.effectspublishing.com 📩
.recipes

15/09/2021

Improvised soup !! ✨

✨1 courgette
✨1 carrot
✨ chives
✨ borlotti beans
✨ vegetable broth
✨h**p proteins
✨ extra virgin olive oil
✨salt and turmeric

I lightly browned diced carrot and courgette with a tablespoon of oil and a handful of chives so that they flavor.

I added the beans and after a few minutes the broth
Halfway through cooking I added the h**p protein! I use them when I don't have a second and I want the soup to become a single dish! ??

When cooked, I added the turmeric, I tasted it and then added a pinch of salt.

✨ When cooking legumes, salt must be added at the last moment, otherwise, by cooking the peel of the legume in salted water, it hardens, causing unpleasant unwanted intestinal effects! ??

I served and added a sprinkling of Parmesan cheese and some croutons made by cutting a slice of bread into cubes and toasting them on the grill!

Have a nice dinner !! 😍
Finally available the food diary created by me??Keep track of what you eat, follow the advice of the week and improve your habits?
For info and orders check the link in Bio or visit www.effectspublishing.com 📩
.recipes

The Nutritionist's Recipes

10/11/2021

08/11/2021

03/11/2021

29/10/2021

21/10/2021

21/10/2021

13/10/2021

02/10/2021

30/09/2021

28/09/2021

16/09/2021

15/09/2021

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