Ricette light: insalata di finocchi e arance

Dopo gli stravizi alimentari delle feste, l’organismo ha bisogno di depurarsi, e per farlo è necessario di seguire un’alimentazione ipocalorica a base di cibi che lo aiutino a purificarsi; in questi giorni, quindi, devono essere banditi dalle nostre tavole, piatti eccessivamente calorici o troppo elaborati, via libera, invece a verdura, frutta, zuppe e tisane depurative.

Oltre a minestre e zuppe, un ottimo modo per assumere le cinque porzioni di frutta e verdura consigliate dai nutrizionisti, è dato dalle insalate, ma non necessariamente dalle semplici insalate verdi che di solito vengono associate alle diete nell’immaginario collettivo: basta aggiungere qualche ingrediente sano e gustoso, ed ecco che anche una semplice insalata può diventare un piatto saporito e invitante anche per chi non ama le verdure.

Un esempio è l’insalata di finocchi e arance che vogliamo proporvi oggi; questa insalata si compone di tre ingredienti dalle ottime proprietà salutari: i finocchi, ricchi di fibre e di potassio, che aiutano l’organismo a depurarsi e ad eliminare le tossine, le arance, ricche di vitamina C, utilissime per difendersi dalle malattie legate alla stagione invernale, e le noci, che aiutano a mantenere sotto controllo i livelli di colesterolo.

Insalata di finocchi e arance

Ingredienti per 4 persone

Due cespi di indivia belga, due finocchi, due arance, 100 g. di yogurt bianco intero, 6 o 7 gherigli di noce, succo di mezza arancia, sale e pepe.

Preparazione

Pulite i finocchi, togliete le foglie esterne più spesse e lavateli accuratamente; mondate anche i cespi di indivia e tagliate tutto a fettine sottili. Sbucciate le arance, pelatele al vivo, tagliatele a rondelle, e raccogliete gli ingredienti in un’insalatiera.

In un’altra terrina diluite lo yogurt bianco con il succo d’arancia e regolate di sale; versate la salsa sull’insalata, insaporite con una macinata di pepe e arricchite con i gherigli di noce interi o spezzettati; per eliminare il retrogusto amaro delle noci, è meglio pelare i gherigli prima di unirli all’insalata.

 

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