PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t...

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Transcript of PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t...

Page 1: PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t ro 7b 0- ;ub 1_; roro t-mo b t | o bm|;v mo 7br;m7omo 7- 1b T 1_; l-m]b 9 1b vomo - tbl;m

per scoprire una nuova tePRIMI PASSI & RICETTE

Page 2: PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t ro 7b 0- ;ub 1_; roro t-mo b t | o bm|;v mo 7br;m7omo 7- 1b T 1_; l-m]b 9 1b vomo - tbl;m

SOMMARIO

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I primi passi: SALUTE

I primi passi: DIETA

I primi passi: FRIGO & DISPENSA

I primi passi: IN CUCINA

I primi passi: LIFESTYLE

I primi passi: INTEGRATORI

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RICETTE

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Page 3: PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t ro 7b 0- ;ub 1_; roro t-mo b t | o bm|;v mo 7br;m7omo 7- 1b T 1_; l-m]b 9 1b vomo - tbl;m

Ciao Splendore,"omo��l-m�;Ѵ-��-ouvbķ���|ub�bombv|-��Ѵbvঞ1-�;�!-���_;=ĺ

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...il tuo primo passo verso una nuova te!

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Sei pronta?

�om�-@;�oķ

Emanuela

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Page 4: PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t ro 7b 0- ;ub 1_; roro t-mo b t | o bm|;v mo 7br;m7omo 7- 1b T 1_; l-m]b 9 1b vomo - tbl;m

I PRIMI PASSI: SALUTE Coccola la tua pancia..."-Ѵ�|;�;�bm|;vঞmo�vomo�7-�v;lru;�v|u;�-l;m|;�1oѴѴ;]-ঞĹ��m�bm|;vঞmo�bm�v-Ѵ�|;��vbmomblo�7b�rbা�;m;u]b-ķ�l-]]bou;�u;vbv|;m�-�-ѴѴ;�bm=;�bombķ�l;mo�bmC-ll-�bom;ķ�l;mo�m;u�ovbvloķ�r;ѴѴ;�rbা�Ѵ�lb-mov-�;��m�1ouro�bm�=oul-ĺ�-�1ov-�vb]mbC1-�7b�ru;1bvo�-�;u;��m�ľbm|;vঞmo�bm�v-Ѵ�|;Ŀĵ��Ѵ�|�o�bm|;vঞmo��roroѴ-|o�7-��m-�t�-m-ঞ|�;moul;�7b�0-�;ubķ�-Ѵ1�mb�0�ombķ�-Ѵ1�mb�1-ম�bĺ��;u�-�;u;��m�bm|;vঞmo�bm�v-Ѵ�|;��m;1;vv-ubo�1_;�m;ѴѴ-�|�-�r-m1b-�1b�vb-mo�rbা�0-�;ub�0�omb�1_;�1-|-ঞ�bĺ�"1orub-lo�bmvb;l;�1ol;�l-b�t�;vঞ�0-�;ub�vomo�1ovज�blrou|-mঞ�;�1ov-�=-u;�r;u�-�l;m|-u;�]Ѵb�bmt�bѴbmb�0�ombĺ

I batteri buoni�rr;m-�v1orubu-b�|��o�t�;ѴѴo�1_;�=-mmo�r;u�|;�t�;vঞ�lb1uov1orb1b�;vv;ubmbķ�ঞ�u;m7;u-b�1om|o�7b�-�;u�v;lru;�-��|o�m;ѴѴ-�r-m1b-��m�v-11o�7b�lb-]Ѵboub�-lb1b�v;m�-�v-r;uѴoĺ�11o�1ov-�=-mmo�r;u�|;�b�0-�;ub�0�ombĹƐĺ�$b�7b=;m7omo�7-]Ѵb�-];mঞ�r-|o];mbĺ��ll-]bm-ঞ�b�0-�;ub�0�omb�1ol;��m�;v;u1b|o�ruom|o�-�vr-u-u;�-�t�-Ѵvb-vb�lbm-11b-�;v|;um-�;m|ub�bm-��;uঞ|-l;m-|;�m;Ѵ�|�o�1ouroķ�1ol;�-7�;v;lrbo�t�-m7o�ঞ�v|-b�vl-m]b�11_b-m7o�Ѵ;��m]_b;�o�ঞ�l;ম��Ѵ;�l-mb�bm�0o11-�7oro�-�;u�|o11-|o�bѴ�|;Ѵ;=omoķ��m�ub1;�-1o-Ѵo�7b�lb1uo0b�v;�1b�r;mvb��bv|o�1_;�Ѵo�-rro]]b�7-r-r;u|��o�;�ঞ�1-7;�r;u�|;uu-�o]mb�7�;�r;u�|u;ĴƑĺ���|uomo�Ѵ;�1;ѴѴ�Ѵ;�7;Ѵ�|�o�bm|;vঞmoĺ���0-�;ub�0�omb�ruo7�1omo�vov|-m�;�1_;�m�|uomo�Ѵ;�1;ѴѴ�Ѵ;�7;ѴѴĽbm|;vঞmoĹ�v;m�- t�;vঞ�ru;�bovb�m�|ub;mঞ�Ѵ;�1;ѴѴ�Ѵ;�7;ѴѴĽbm|;vঞmo�vb�-|uoC��-mo�;ķ�-m�b1_�;v-v;u;��m-��b1bm-�-ѴѴĽ-Ѵ|u-ķ�bmb�b-mo�-�7bv|-m�b-uvb��m�ro1_bmoķ�1u;-m7o�7;b�rb11oѴb�0�1_bĺ� �;vঞ�0�1_b�r;ul;�omo�-�r-uঞ�7b�1b0o�mom�7b];ub|oķ�vr;1b-Ѵ-l;m|;�ruo|;bm;ķ�7b�;vv;u;�-vvou0b|;ĺ��Ѵ�vbv|;l-�bll�mb|-ubo�u;-]bv1;�1om|uo�t�;v|;�ruo|;bm;ķ�1u;--m7o�Ѵ;�|-m|o�|;l�|;�bm|oѴѴ;u-m�;�-Ѵbl;m|-ubĺƒĺ�$b�u;]-Ѵ-mo�blrou|-mঞ�m�|ub;mঞĺ ��0-�;ub�0�omb��uo7�1omo�m�|ub;mঞ�0;m;C1bķ�1ol;�Ѵ;��b|-lbm;��ƒķ��Ɣķ��ѵ�;��ƐƑķ�0boঞm-ķ�-1b7o�=oѴb1oķ��b|-lbm-���;�-1b7b�]u-vvb�-�1-|;m-�1ou|-�1_;�-b�|-mo�-�ub7�uu;�ѴĽbmC-ll-�bom;ĺ

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I batteri cattivi��0-�;ub�1-ম�b�m;�1ol0bm-mo�7;ѴѴ;�0;ѴѴ;ķ�o�l;-]Ѵboķ�7;ѴѴ;�0u��;Ĵ� �;vঞ�;vv;ubmb�ruo7�1omo�vov|-m�;�|ovvb1_;�1_;�buub|-mo�ѴĽbm|;vঞmoķ�1u;-m-7o��mo�v|-|o�bmC-ll-|oubo�Ѵ-|;m|;�1ov|-m|;ĺ��m�rbাķ�7oro�-�;u�7b];ub|o�bѴ�1b0o�1_;�mom�7b];ubv1b�|�ķ�;�7oro�-�;u�ruo7o�o�|��o�t�;Ѵ�]-v�1_;�ঞ�=-�v;mঞu;�]omC-�1ol;��m�r-ѴѴom1bmoķ�vr�|-11_b-mo�|ovvbm;ĺ�u-�b;�-Ѵ��b;Ѵo�t�;v|;�mom�bmb�b-mo�-�1bu1oѴ-u;�Ѵb0;u;�;�=;Ѵb1b�m;Ѵ�|�o�1ouroķ�l-��-mmo�7ub�;�7ub�;�m;Ѵ�=;]-|o�bmvb;l;�-�|�ম�b�r;vঞ1b7b�1_;�_-b�l-m-]b-|o�1om�Ѵ-�l;Ѵ-�1om�Ѵ-�0�11b-�mom�0boѴo]b1-ķ�-�|��;�Ѵ;�v1_b=;��;�1_;�1Ľ;u-mo�t�;b�ľ0�ombvvblbĿ�0bv1oম�1_;�_-b�l-m]b-|o�-�1oѴ-�bom;�;�-ѴѴo�vlo]�1_;�-_bl�u;vrbub�o]mb�]boumoĺ�&m-��oѴ|-�-uub�-|;�m;Ѵ�=;]-|oķ�t�;v|;�|ovvbm;��;m]omo�7bv-ম�-|;ķ�u;v;�bmmo1�;ķ�;7�;Ѵblbm-|;�-�u-�;uvo�Ѵ-�0bѴ;ĺ��Ѵ�=;]-|oķ�r;u॔ķ�_-��m-�lbub-7;�7b�-Ѵ|u;�=�m�bomb�7-�v�oѴ];u;ķ�|u-�1�b�u;]oѴ-u;�bѴ�Ѵb�;ѴѴo�7b���11_;uoķ�7b�]u-vvb�;�1oѴ;v|;uoѴoķ�7b�ruo|;bm;�;�7b�oulomb�m;Ѵ�v-m]�;ķ�1ovज�1ol;�u;]oѴ-u;�bѴ�l;|-0oѴbvloĺ(bv|o�1_;�bѴ�=;]-|o�mom�r�॔�r;ul;�;u;�1_;�t�;v|;�|ovvbm;�bm�-7-mo�bѴ�|�o�1ouroķ�r-vv-�Ѵ-�v�-�]boum-|-�-�7bv-ম�-uѴ;ķ�Ѵ-v1b-m7o�bm7b;|uo�|�ম�b�v�ob�1olrbঞ�rbা�blrou|-mঞĺ��Ѵ�ubv�Ѵ|-|oĵbv|�u0b�;�l-Ѵ-ম;�bmb�b-mo�-�=-u;�1-roѴbmoĹ�bro]Ѵb-1;lb-ķ�7b-0;|;ķ�br;u|;mvbom;ķ�ruo0Ѵ;lb�1-u7b-1bķ�bm-1-r-1b|�7b�];vঞu;�Ѵo�v|;vvķ�-l;mouu;-ķ�vbm7uol;�ru;l;v|u�-Ѵ;ķ�ruo0Ѵ;lb�-ѴѴ;�o�-b;�Ő;�r;u�]Ѵb�ol;ম�-ѴѴ-�ruov|-|-őķ�|�loub�;�Ѵ-�|-m|o�1ol�m;�t�-m|o�Ѵo]ou-m|;�v|-m1_;��-ĺ��11o�1_;�r-|-|u-1�rovvomo�1ol0bm-u;�b�0-�;ub�1-ম�bĺ��;]Ѵbo�Ѵ;�-uv;Ѵb�7-b�rb;7bķ�1ov-�m;�7b1bĵĴ

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Page 5: PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t ro 7b 0- ;ub 1_; roro t-mo b t | o bm|;v mo 7br;m7omo 7- 1b T 1_; l-m]b 9 1b vomo - tbl;m

I PRIMI PASSI: SALUTE

Aumenta i batteri buoni!�Ѵ�ঞro�7b�0-�;ub�1_;�roroѴ-mo�bѴ�|�o�bm|;vঞmo�7br;m7omo�7-�1b॔�1_;�l-m]bĹ�1b�vomo�-Ѵbl;mঞ�1_;�=-�oubv1omo�Ѵ-�ruoѴb=;u-�bom;�7b�0-�;ub�0�omb�;�-Ѵ|ub�1_;ķ�bm�;1;ķ�=-mmo�vr�m|-u;�1ol;�=�m]_b�b�0-�;ub�1-ম�bĺ��;u�-�l;m|-u;�b�0-�;ub�0�omb��t�bm7b�m;1;vv-ubo�l-m]b-u;�|�ম�t�;]Ѵb�-Ѵbl;mঞ�7b�1�b��-mmo�]_boমĺ��_�moķ�-�Ѵouo�mom�rb-11bomo�Ѵ;�0ubo1_;v�;�bѴ�v-Ѵ-l;ķ�l-�-7ou-mo��;u7�u-ķ�=u��-ķ�1;u;-Ѵb�bm|;]u-Ѵbķ�Ѵ;]�lbķ�l-m7ouѴ;ķ�mo1b�;�v;lbmb��-ubĺ�b1b-lo�1_;�b�|�ob�0-�;ub�0�omb�vomo�|;m-7;m�b-Ѵl;m|;��;]-mĴ

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I PRIMI PASSI: DIETABevi!Cerca di bere almeno 2 litri di acqua al giorno. L’acqua è indispensabile per far sì che il tuo corpo =�m�bomb�-Ѵ�l;]Ѵbo�;�1_;�;Ѵblbmb�|��;�Ѵ;�|ovvbm;�1_;�bm];ubv1b�;�1_;��;m]omo�ruo7o�;�7�u-m|;�Ѵ-�7b];vঞom;�;�mom�voѴoĺ��;u�-1t�-�bm|;m7o�-1t�-�CѴ|u-|-ķ�ovvb-�v;m�-�1ѴouoĹ�ѴĽ-1t�-�7;Ѵ�u�0bm;�o�0�-m7b|-Ĵ�";�1b�r;mvbķ�l;�omo�bѴ�1Ѵouo�r;u��11b7;u;�b�0-�;ubķ�l-�t�;ѴѴo�v|;vvo�1Ѵouo��11b7;�-m1_;�b�0-�;ub�1_;�v|-b�1;u-1-m7o�7b�=-u�1u;v1;u;�ub]o]Ѵbovb�m;Ѵ�|�o�bm|;vঞmoĺ�"-u;00;��m�1om|uov;mvo�0;uѴ-Ĵ��o�-�1-v-�_o�Ѵ-�0uo11-��t�-�";Ѵ;1|��Ѵ�v�;�lb�|uo�o�loѴ|o�0;m;ķ�ru;=;ubu;b�-�;u;�ѴĽblrb-m|o�1_;�7;-r�u-�;�-Ѵ1-Ѵbmb��-�ѴĽ-1t�-ķ�l-�1ov|-��m�v-11o�7b�voѴ7bmbĴ��m1_;�ѴĽ-1t�-�bm�0oম]Ѵb-��-�0;mbvvbloķ�v;�rovvb0bѴ;�m;ѴѴ;�0oম]Ѵb;�7b��;|uo�r;u1_�Ѵ-�rѴ-vঞ-1-�1omঞ;m;�vov|-m�;�1-m1;uo];m;�7-ѴѴ;�t�-Ѵb��meglio stare alla larga.

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I PRIMI PASSI: FRIGO & DISPENSA

Cosa comprare...�om�7b�;m|-u;�l-�-�-�1olru-u;�|��o�v�0b|oķ�bmb�b-�1om�t�;ѴѴo�1_;�ঞ�bvrbu-�7b�rbা�;�rob�-]]b�m]b��m�ruo7o�o�bm�rbাķ��oѴ|-�r;u��oѴ|-ķ�Cmo�-�t�-m-

7o�Ѵ-�|�-�7bvr;mv-�v|u-0ou7;u�7b�ruo7oম�m�o�b�;�7;Ѵb�bovbķ�1_;�7b�;m|;u-mmo�rb-mo�rb-mo�r-u|;�bm|;]u-m|;�7;ѴѴ-�|�-�-Ѵbl;m|-�bom;�;�-b�t�-Ѵb�mom�ro|u-b�rbা�ubm�m1b-u;�r;u�m�ѴѴ-�-Ѵ�lom7oĴ�

VerduraAcquista la verdura seguendo la stagionalità. �;Ѵ-m�-m;ķ�r;r;uombķ�rolo7oubķ���11_bmbķ�1;|uboѴbķ�0-u0-0b;|oѴ;�vomo��;u7�u;�ru;�-l;m|;�;vঞ�;ķ�l;m|u;���11-ķ�1-�oѴo�m;uoķ�0uo11oѴbķ�1-�oѴCou;ķ�1-�oѴoķ�rouub�;�vrbm-1b�vomo��;u7�u;�-�|�mm-Ѵb�;�bm�;um-Ѵbĺ��m�rubl-�;u-ķ�bm�;1;ķ�1b�vomo�-vr-u-]bķ�rbv;ѴѴbmb�;�=-�;ĺ� �;vঞ�vomo�voѴo�-Ѵ1�mb�;v;lrbķ�l-�mom��ouu;b�l-b�1olru-vvb�rolo7oub�bm�bm�;umo�1ol;�_-�v;lru;�=-�o�lb-�l-ll-Ĵ�]mb��oѴ|-�1_;�=-b�Ѵ-�vr;v-�-vvb1�u-ঞ�7b�1olru-u;�7�;�l-��b�7b��;u7�u-�-�=o]Ѵb-��;u7bvvbl-�1ol;�0b;|oѴ;ķ�1-�oѴo�m;uo�o�vrbm-1bĺ

Frutta�1t�bv|-�Ѵ-�=u��-�v;]�;m7o�Ѵ-�v|-]bom-Ѵb|ĺ �;v1_;ķ�-Ѵ0b1o11_;ķ�ru�]m;ķ�l;Ѵom;ķ�-m]�ub-�;�C1_b�vb�7o�u;00;uo�1omv�l-u;�voѴo�bm�;v|-|;ķ�ѴĽ��-�bm�-�|�mmoķ�bm�bm�;umo�l;Ѵ;ķ�r;u;�;�hb�b�;�bm�rubl-�;u-�Ѵ;�=u-]oѴ;ĺ

Cereali integrali";m�-�]Ѳࢼ�m;ث!bvo�bm|;]u-Ѵ;!bvo�m;uo�b]Ѵbo �bmo-�u-mo�v-u-1;moAmaranto

Avena*

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Orzo

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ŐŖő��m��|-Ѵb-�mom1-=��bѴ;�|uo�-u;�-�;m-�1;uঞC1-|-�v;m�-�]Ѵ�ঞm;ĺ

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I PRIMI PASSI: FRIGO & DISPENSA

Farine �;v|;�vomo�Ѳ;�=-ubm;�1_;ࢼ��Ѳb��o�-0b|�-Ѳl;m|; nelle lb;�ub1;�;ثFarina di grano saraceno

Farina di riso integrale

Farina di miglio bruno

Farina di ceci

Farina di castagne

Alimenti fermentatiSauerkraut (v. RICETTE)

�bvo�Őv1orub�1ol;��ঞѴb��-uѴo�bm�!���$$�őTempeh

�1;|o�7b�l;Ѵ;�mom�r-v|oub��-|o

Latte vegetale�-�;�7b�l-m7ouѴ-Ŗ�-�;�7b�1o11oŖŖ

ŐŖő�";�r�ob�=-ѴѴo�|��v;]�;m7o�Ѵ-�ub1;�-�1_;�|uo�b�m;Ѵ�1-rb|oѴo�!���$$�ķ�-Ѵ|ubl;mঞ�ঞ�v�]];ubv1o�7b�acquistare quello della Valdibella al naturale.

ŐŖŖő�$uo�o�1_;�bѴ�Ѵ-�;�7b�1o11o�7b��Ѵ|uol;u1-|o�vb-�il migliore in assoluto.

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Sciroppo d’acero

Miele (non vegan)

Stevia

Sciroppo di riso

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Alghe�oub�Ő=o]Ѵbķ�1ol;�t�;ѴѴb�r;u�=-u;�bѴ�v�v_bőKelp in granuli

Dulse

CondimentiSale marino integrale

Sale rosa dell’Himalaya

Lievito alimentare

$-l-ub�Őv-Ѵv-�7b�vob-�v;m�-�]Ѵ�ঞm;őSenape in grani

SpezieCurry

Semi di senape

Cumino

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Cannella

Coriandolo

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Anice stellato

Superfoods �;vࢼ�vomo�b�v�r;u=oo7v�1_;��vo�rbࣜ�vr;vvo.Acai

Spirulina

Erba di grano

Cacao crudo

Maca

Mesquite

Lucuma

CONTATTI���ĺ]�v|o�b�oĺ0bo�Őr;u�v�r;u=oo7vķ�=u��-�-�]�-

scio, semi, ecc- inserisci il codice�Ѳ-u-r-1u�7-)www.valdibella.com (per mandorle bio)

���ĺ7-|;1oorĺ1ol�Őr;u�7-�;ubő

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I PRIMI PASSI: IN CUCINA Guida ad una cucina plant-based";�mom�_-b�l-b�l-m]b-|o�;ņo�1�1bm-|o�loѴঞ�-Ѵbl;mঞ�7b�oub]bm;��;];|-Ѵ;�ŐrѴ-m|Ŋ0-v;7ő�vomo�vb1�u-�1_;�t�;v|-�lbmbŊ]�b7-�ঞ�v-u��ঞѴbvvbl-ĺ�

Come comporre un piatto plant-based... �-m7o�1b�vb�-��b1bm-�-7��mĽ-Ѵbl;m|-�bom;�rѴ-m|Ŋ0-v;7�vr;vvo�vb�_-�bѴ�ঞlou;�7b�mom�-vv�l;u;�bm�lo7o�-7;]�-|o�|�ম�b�m�|ub;mঞķ�voru-���o�Ѵ;�ruo|;bm;ĺ��-uঞ�7-Ѵ�ru;v�rrov|o�1_;�mom�_-b�0bvo]mo�7b�|��;�Ѵ;�ruo|;bm;�1_;�r;mvbķ�l-�v;]�;m7o�t�;vঞ�v;lrѴb1b�r-vvb�ro|u-b�1u;-u;�rb-ম�0bѴ-m1b-ঞ�;7�-vv�l;mu;�|��;�Ѵ;�vov|-m�;�m�|ubঞ�;�7b�1�b�bѴ�|�o�1ouro�_-�0bvo]mo�r;u�=�m�bom-u;�m;Ѵ�lb]Ѵbou;�7;b�lo7bĺ

le VERDURE prima di tutto!�;u�rubl-�1ov-�v1;]Ѵb�Ѵ;��;u7�u;Ĺ�r�ob�v1;]Ѵb;u;�7b�=-u;��m-�l;]-�bmv-Ѵ-|om-�1om�|��o�t�;ѴѴo�1_;�_-b�bm�=ub]o�o�=-u;��m-�v�r;u�vr-7;ѴѴ-|-�1om�t�;ѴѴo�1_;�ঞ�rb-1;�7b�rbা�o�v;lrѴb1;l;m|;�v1;]Ѵb;u;��mo�o�7�;�ঞrb�7b��;u7�u;�;�1�o1;uѴ;�1ol;�rbা�ঞ�rb-1;�Ő-Ѵ��-rou;ķ�bm�=oumo�o�bm�r-7;ѴѴ-őĺ��;u1-�7b�l-m]b-u;�v;lru;�Ѵ;��;u7�u;�1u�7;�rubl-�7b�t�;ѴѴ;�1o�;�v;���ob�=-u;��m�lb�ĺ

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aggiungi i GRASSI-�o1-7o�Ň�oѴbo�;�|u-�;u]bm;�7b�oѴb�-�Ň�oѴbo�7b�v;lb�7b�Ѵbmo�Ň�=u��-�-�]�v1bo�o�v;lb�oѴ;ovbĺ

�om�;v-];u-|;�1om�b�]u-vvbĹ�v;�v1;]Ѵb�7b�-]]b�m];u;�l;��o�-�o1-7o�m;ѴѴ-�|�-�bmv-Ѵ-|om-ķ�1om7bv1bѴ-�1om�Ѵblom;�o�-1;|o�7b�l;Ѵ;�;�voѴo��m�1�11_b-bmo�7b�oѴboķ�Ѵo�v|;vvo��-Ѵ;�v;���ob�-]]b�m]b�v;lbmb�o�mo1bĺ�

�o|;Ĺ�Ɛĺ��om��m;1;vv-ubo�l-m]b-u;�1-u0ob7u-ঞ�;�ruo|;bm;�-7�o]mb�v|;vvo�r-v|oķ�ѴĽblrou|-m|;�1�_;�m;ѴѴĽ-u1o�7;ѴѴ-�]boum-|-�|��1omv�lb��m-�=om|;�7b�1-u0ob7u-ঞ�;��m-�7b�ruo|;bm;ĺƑĺ���ѴѴ-�ঞ��b;|-�7b�l-m]b-u;��m-�0;ѴѴ-�bmv-Ѵ-|om-�1om�|-mঞ�ঞrb�7b��;u7�u-�7b�;uv-�1om�7;b�v;lbmb�o�1om�l;��o�-�o1-7o�Őo��mo�bm|;uo�v;�rb11oѴoő�;�0-v|-ĺ�b�voѴb|o�bѴ�lbo�ru-m�o��;v-�-l;m|;�1ovजĴƒĺ��-m]b-�Ѵ-�=u��-�=u;v1-�Ѵom|-mo�7-b�r-vঞķ�-�v|ol-1o���o|oĺ��ol0bm-Ѵ-�1om�Ѵ-��;u7�u-�bm�;v|u-ম�;�=u�ѴѴ-ঞĺ

( 11 ) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

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I PRIMI PASSI: IN CUCINAQualche trucchetto in cucinaMolte persone pensano che mangiare plant-based sia quasi come un secondo lavoro, ma non �;�o�1ovजĴ�";�vb�_-��m�roĽ�7b�-lou;��;uvo�v-@-�v|;vvb�;��m�roĽ�7b�ou]-mb��-�bom;ķ�1�1bm-u;�rѴ-m|Ŋbased diventa la cosa più semplice al mondo.�mm-m�b|��o�Ŋ;�mom�7�-�vo�o�-Ѵ�|-u;Ŋ��m-��oѴ|-�ub;lrb|-�Ѵ-�7bvr;mv-�7b�|��;�Őo�r-u|;ő�7;ѴѴ;�ru;Ѵb-0-|;��;�;Ѵ;m1-|;�rubl-ķ�ѴĽ�mb1-�1ov-�1_;��b�u;v|-�da fare è comprare la verdura. Anche una sola �oѴ|-�Ѵ-�v;মl-m-Ĵ� �;v|o�vb�1_;�vb]mbC1-�ubvr-u-lb-u;�|;lroĴ

�u;7oķ�bmoѴ|u;ķ�1_;�v;�bmb�b�-�r;mv-u;�-Ѵ�|;lro�passato in cucina come ad un gesto di amore verso te stessaķ�Ѵ-�ruovr;ম�-�1-l0b�bm�lo7o�radicale: stare bene ed essere in forma non signi-C1-�v|-u;�7�;�ou;�bm�r-Ѵ;v|u-�|�ম�b�]boumb�;�rob�|oum-u;�-�1-v-�;�l-m]b-u;�0u;v-oѴ-�;�ѴĽbmv-Ѵ-|-�m;Ѵ�r-11_;�oĺ��b�vrb-1;ķ�l-�mom�=�m�bom-�1ovजĺ�";���ob�v|-u;�0;m;�;7�;vv;u;�bm�=oul-ķ�7;7b1-��mĽou-�;�l;��-�-ѴѴ-�r-Ѵ;v|u-�;�Ѵ-�u;v|-m|;�l;��Ľou-�-�ru;-r-u-uঞ��m-�1;m;�-�1_;�ঞ�=-11b-�v;mঞu;�1o11oѴ-|-�;�1_;�m�|u-�bѴ�|�o�1ouro�v;m�-�bm|ovvb1-uѴoĺľ��v;�_o�voѴo�l;��Ľou-�-Ѵ�]boumo�r;u�l;ĵĿ��m�t�;v|-�vo1b;|�bm�1�b�0bvo]m-�Ѵ-�ou-u;�Cmo�-�mo�;�fonda è possibile che tu abbia poco tempo per te v|;vv-�;�1_;�|���o]Ѵb-ķ�]b�v|-l;m|;ķ��ঞѴb��-u;�t�;Ѵ�|;lro�r;u�=-u;�1b॔�1_;�-lb�7b�rbা�;�1_;�ঞ�=-11b-�svagare, ecco allora che subentra il trucco magi-1oĹ�ѴĽorganizzazione in cucina.

Se hai fantasia...";�_-b�=-m|-vb-�bm�1�1bm-ķ�t�;ѴѴo�1_;�ঞ�1omvb]Ѵbo�7b�=-u;�7�b�=-u�1�o1;u;�-7�;v;lrbo�Ƒ�o�ƒ�rou�bomb�7b�riso integrale, quinoa e miglio e fare lo stesso con 1;1b�;�Ѵ;mঞ11_b;ĺ�&m-��oѴ|-�1oমķ�=-ѴѴb�u-@u;77-u;�;�l;মѴb�bm�7;b�0-u-�oѴb�7b��;|uo�ŋ;�b|-�Ѵ-�rѴ-vঞ-1-ĴŊ�;�1omv;u�-Ѵb�bm�=ub]oĺ��u-mo�Ɣ�]boumb�v;m�-�ruo0Ѵ;lbĺ�";�_-b�t�;vঞ�ruomঞķ�ঞ�0-v|;u�ru;r-u--re qualche verdura in insalata, saltata in padella o�1o�-�-Ѵ�=oumo�r;u�-�;u;��m�ru-m�;�o�o��m-�1;m-�1om�b�Co11_bĺ��]]b�m];m7o�t�-Ѵ1_;�v;lbmo�o�7;ѴѴ;�mo1b�vr;��;�-|;�-�u-b�-m1_;��m�;Ѵ;l;m|o�croccante.

Se non hai fantasia...";�mom�_-b�loѴ|-�=-m|-vb-ķ�m;vv�m�ruo0Ѵ;l-Ĵ�"omo�t�b�r;u�t�;v|oĴ�$b�1omvb]Ѵbo�7b�ruo]u-ll-u;�bѴ�|�o�l;mা�v;মl-m-Ѵ;�1ovज�7-�=-u;�Ѵ-�vr;v-�bm�0-v;�-�ciò che vorrai cucinare. Programma ogni pasto, 7-ѴѴ-�1oѴ-�bom;�-ѴѴ-�1;m-ķ�vr�mঞmb�1olru;vbĺ�;�o�1ovज�=-��;mbu;��m�roĽ�7b�-mvb-ķ�l-�m�ѴѴ-�ঞ��b;|-�7b�ru;r-u-u;�l-u|;7ज�t�;ѴѴo�1_;�-�;�b�bmv;ub|o�r;u�]bo�;7जĴ�"bb�Y;vvb0bѴ;Ĵ�"o�1_;��blrou|-m|;��-ub--u;ķ�l-��bv|o�1_;���ঞѴ;�oমlb��-u;�b�|;lrbķ�o]mb�v;মl-m-�ঞ�1omvb]Ѵbo�7b�v1;]Ѵb;u;�ub1;�;�1om�7�;�1;u;-Ѵb�Ő;v�ubvo�bm|;]u-Ѵ;�;�t�bmo-ő�;�7�;�Ѵ;]�lb�Ő;v�Ѵ;mঞ11_b;�;�1;1bő�1ovज�1_;�|��rovv-�1�o1;u;�m;Ѵ��;;h�;m7�Ѵ-�t�-mঞ|�|o|-Ѵ;�1_;�ঞ�v;u�bu�r;u�1orubu;�Ѵ-�v;মl-m-ĺ��ovज�=-1;m7o�Ѵ-�v;u-�7o�u-b�voѴo�7;7b1-uঞ�-ѴѴ-�r-u|;�rbা�7b�;u|;m|;Ĺ�1�1bm-u;�Ѵ;��;u7�u;�;�-vv;l0Ѵ-u;�bѴ�rb-�oĴ

�m�ঞѴ;�7bu;�1_;�1�1bm-u;�7orrb;�rou�bomb���ঞѴbvvb-loĹ�Ѵ-�v;u-�ru;r-u-��m-�rou�bom;�rbা�-00om7-m|;�1ovज�7-�ro|;u|;Ѵ-�rou|-u;�bm��L1bo�r;u�bѴ�ru-m�o�bѴ�]boumo�v�11;vvb�oĺ�";�=-b�7;ѴѴ;���rr;ķ�=-mm;�bm�t�-mঞ|�1;�omv;u�-Ѵ;�bm��m�0-u-�oѴo�7b��;|uo�o�1om];Ѵ-Ѵ;ķ�Ѵo�v|;vvo��-Ѵ;�r;u��m�u-]া�7b�Ѵ;mঞ11_b;�o�r;u�ѴĽ_�ll�vĺ�"bb�vl-u|Ĵ�

Se pensi di essere una frana...";�r;mvb�7b�;vv;u;��m-�=u-m-�bm�1�1bm-ķ�v-rrb�1_;�l-m]b-u;�rbা�-Ѵbl;mঞ��;];|-Ѵb�ঞ�=-u�v1orubu;�7oঞ�1�Ѵbm-ub;�1_;�l-b�-�u;vঞ�r;mv-|o�7b�-�;u;ķ�r;u-�;1bѴbvvbloĴ��-um;�;�r;v1-=��ķ�|;�Ѵo�-vvb1�uoķ_11�1bm-ঞ�l-Ѵ;�vomo�|;uub0bѴbķ�t�;ѴѴo�1_;�r�॔�-m7-u;�v|ou|o�t�-m7o�vb�1�1bm-��;]-m�7�bl;mঞ1-uvb�7b�vr;]m;u;�vo�o�-Ѵ�=�o1o�t�-m7o�vb�ru;r-u-mo�b�1;-u;-Ѵb�bm|;]u-Ѵb�ŋlb��v�11;vvo��m-�lbub-7;�7b��oѴ|;�7b�=-u�1�o1;u;�r;u�rbা�7b��mĽou-�;�l;��-�bѴ�ubvo�integrale, ma il risultato è stato solo uno strato di ubvo�1uo11-m|;�0�ombvvblo��b1bmo�-Ѵ�r;m|oѴbmoĴ���7b�=-u�1�o1;u;��m�roĽ�|uorro�7;b�Ѵ;]�lbķ�bѴ�1_;�r�॔�essere subito rimediato con una frullata. Volevi =-u;��m-��;ѴѴ�|-|-��;uoĵ

( 12 ) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Page 13: PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t ro 7b 0- ;ub 1_; roro t-mo b t | o bm|;v mo 7br;m7omo 7- 1b T 1_; l-m]b 9 1b vomo - tbl;m

I PRIMI PASSI: LIFESTYLE Il cibo non è tutto...L’alimentazione gioca un ruolo molto importante

per divenatre la te che da tempo speri di vedere

-ѴѴo�vr;11_boķ�l-�bѴ�ঞro�7b��b|-�1_;�1om7�1b�r�॔�l;�;uঞ��m�0-v|om;�|u-�Ѵ;�u�o|;ĺ��;u�;�b|-u;�1_;�t�;v|o�-11-7-�v;]�b�t�;vঞ�7�;�v;lrѴb1b�1omvb-]Ѵbĺĺĺ

Tieni a bada lo stress"�Ѵ�=-�o�1_;�Ѵo�v|u;vv�mom�=-11b-�0;m;ķ�vb-lo�7Ľ-11ou7o�|�মķ�l-�v-b�1ov-�v�11;7;�-ѴѴ-�|�-�7b];-vঞom;�t�-m7o�v;b�loѴ|o�v|u;vv-|-ĵ� �;v|-��b;m;�completamente messa da parte, il che comporta

�m-�7b];vঞom;�Ѵ;mঞvvbl-�;��m�-11�l�Ѵo�7b�1b0o�non digerito che viene allegramente smangiuc-

1_b-|o�7-b�0-�;ub�1-ম�b�1_;�ruo7�1omo�|ovvbm;ĺ�Ormai hai imparato la storia!

�;v|o�-��b;m;�r;u1_�t�-m7o�vb��v|u;vv-ঞ��b;m;�-ম�-|o�bѴ�mov|uo�vbv|;l-�m;u�ovo�vblr-ঞ1oķ��-�v|-|o�ľruo];�-|oĿ�r;u�-b�|-u1b�-�v1-rr-u;�7�;_1vb|�-�bomb�7bL1bѴb�1ol;�Ѵ-��bv|-�7b��m�Ѵ;om;Ĺ�v;�ঞ�|uo�-vvb�7-�-mঞ��m�Ѵ;om;ķ�ro|u;vঞ�-�;u�l-m]b-|o�-m1_;�7-�7�;�lbm�ঞķ�1_;�Ѵ-�rubl-�1ov-�1_;�ঞ��b;-m;�7-�=-u;��v1-rr-u;�rbা��;Ѵo1;�1_;�l-b�;�bѴ�|�o�vbv|;l-�m;u�ovo�ঞ�-b�|-�-Ѵ�ƐƏƏѷ�|o]Ѵb;m7o�|��;�le energie che il tuo corpo stava usando per di-

];ubu;ķ�1om�o]Ѵb-m7oѴ;�7o�;�v;u�;�7b�rbাĹ�l�v1oѴbķ�1�ou;�;�roѴlombĺ��u-ķ�7�0b|o�|��ঞ�|uo�b�7-�-mঞ�Ѵ;omb�o]mb�7�;�r;u�|u;ķ�l-�1_;�rb��ov|o�bѴ�|�o�v|--|o�7b�v|u;vv�vb-�];m;u-|o�r;u�Ѵo�rbা�7-�vb|�-�bomb�7b�Ѵ-�ouoķ�=-lb]Ѵb-�o�r;uvom-Ѵbĺ� �;v|o�vb]mbC1-�1_;�momov|-m|;�|��mom�7;00-�1ouu;u;��b-ķ�Ѵ;�|�;�;m;u-gie vengono comunque convogliate sempre solo

m;ѴѴ;�r-uঞ�7;Ѵ�1ouro�1_;�ঞ�-b�|;00;uo�-�v1-rr-u;�;�1_;�Ѵ;�-Ѵ|u;�=�m�bomb��b|-Ѵbķ�|u-�1�b�Ѵ-�7b];vঞom;ķ��;m]omo�l;vv;�bm�v;1om7o�rb-moĺ

Il sistema nervoso ha anche un ramo dedicato a

v�oѴ];u;�|��;�Ѵ;�=�m�bomb��b|-ѴbĹ�bѴ�vbv|;l-�m;u�ovo�r-u-vblr-ঞ1oĺ���|;�bm|;u;vv-�l;�;uঞ�bm�ľlo7-Ѵb|�r-u-vblr-ঞ1-Ŀĺ�11o�-Ѵ1�mb�lo7b�r;u�ub1omm;�;uঞ�1om�t�;v|-�parte del sistema nervoso che troppo spesso ci

7bl;mঞ1_b-lo�7b�-�;u;Ĺ

Ŋ�!;vrbu-�ruo=om7-l;m|;�1om|-m7o�Cmo�-�Ɠķ�|u-|-ঞ;mb�bѴ�u;vrbuo�1om|-m7o�Cmo�-�Ɠ�;7�;vrbu-�1om-

|-m7o�Cmo�-�Ɠĺ�!br;ঞ�r;u�ƐƏ��oѴ|;ĺ�";�ub;v1b�=-ѴѴo�con gli occhi chiusi, seduta comodamente su una

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1_;��oѴ|-Ĺ�Ѵ-�Ѵ-�-m7-�_-��m�=ou|;�ro|;u;�ubѴ-vv-m-

|;ĺŊ� -b��m-�r-vv;]]b-|-ķ�v;�rovvb0bѴ;�bll;uv-�m;ѴѴ-�m-|�u-�;�]o7;m7oঞ�bѴ�r-;v-]]boĺ��Ѵ��;u7;�_-��m�l-]b1o�ro|;u;�1-Ѵl-m|;ĺ�Ŋ� -b��m�0-]mo�1-Ѵ7o�-]]b�m];m7o�-ѴѴĽ-1t�-�t�-Ѵ-che goccia di olio essenziale di lavanda se lo hai, e

t�-Ѵ1_;�1-m7;Ѵ-�o�l�vb1-�vo@�v-ĸŊ� -b�1b॔�1_;�ঞ�rb-1;�7b�rbাķ�1ol;�Ѵ;]];u;��m�Ѵb0uoķ�suonare, ascoltare la musica o uscire con gli ami-

1bĸŊ��u-ঞ1-��o]-ĸŊ� -b�ѴĽ-lou;ĸ- Fai meditazione (mi sto avvicinando a picco-

Ѵb�r-vvb�-�t�;v|o�lom7oķ�vr;uo�7b�ro|;uঞ�7-u;�presto qualche consiglio riguardo a questo argo-

mento!)

Muovi il tuo bel sederino!";�_-b�r;mv-|o�1_;�_-b��m�v;7;uom;�ঞ�l;�o�7b;-|uo�-ѴѴ-�Ѵ-�-]m-�bm�1-vঞ]o�;_Ĵ��-b�-�;u;�r;mvb;ub�m;]-ঞ�b�v��v;�v|;vvbĴ�$��v;b�0;ѴѴbvvbl-�1ovज�1ol;�v;b�;�v;�v|-b�Ѵ;]];m7o�t�;v|-�]�b7-ķ�vb]mbC1-�1_;�v;b�ruom|-�-7�-l-uঞ�v;lru;�7b�rbাĴ

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rou|-m|;��l�o�;uvbĴ�&mĽbm|;mv-�ru-ঞ1-�7b��o]-��;|m|-vঞ1-ķ�l-�bo�vomo�1om�bm|-�vb-�blrou|-m-=�-Ѵ|;um-uѴ-�1om��m�roĽ�7b�;v;u1b�bo�-;uo0b1oķ�1ol;�1-llbm-u;�-�r-vvo��;Ѵo1;ķ�1ouu;u;ķ�m�o|-u;�o�0-Ѵ-Ѵ-u;ĺ� �;v|o�ঞro�7b�-ম�b|�vঞloѴ-�bѴ�|�o�vbv|;l-�bll�mb|-uboķ�ঞ�l;�;�7b�0�om��lou;�;ĺĺĺ�=-�l�o-

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Page 14: PRIMI PASSI & RICETTE - Emanuela · PDF fileI PRIMI PASSI: SALUTE Aumenta i batteri buoni! t ro 7b 0- ;ub 1_; roro t-mo b t | o bm|;v mo 7br;m7omo 7- 1b T 1_; l-m]b 9 1b vomo - tbl;m

I PRIMI PASSI: INTEGRATORI Pochi ma buoni...-���|ub�bombv|-��Ѵbvঞ1-�mom�lb�v;m|o�7b�1omvb-]Ѵb-uঞ�-Ѵ1�m�bm|;]u-|ou;�v;m�-�rubl-�-�;uঞ�1omo-v1b�|-�;�-�;u�1-rb|o�bm�lo7o�rbা�-rruo=om7b|o�Ѵ-�|�-�v|oub-�;�b�|�ob�o0b;ম�bĹ�7�u-m|;�b�lb;b�v|�7b�;�Ѵ-�lb-�ru-ঞ1-�_o�blr-u-|o�1_;�o]mb�r;uvom-���7b�;uv-�;�t�;ѴѴo�1_;�r�॔�=-u;�0;m;�-�|;�r�॔mom�=-u;�m�ѴѴ-�o�-77bub��u-�m�o1;u;�-�t�-Ѵ1�mĽ-Ѵ-tro. �b�|uo�;u-b�]Ѵb��mb1b�7�;�bm|;]u-|oub�1_;�mom�rov-vomo�1_;�=-uঞ�0;m;ĺ

Probiotici��ruo0boঞ1b�mom�vomo�-Ѵ|uo�1_;�0-�;ub�0�omb�1_;�7-mmo��m-�l-mo�-b�0-�;ub�1_;�roroѴ-mo�bѴ�|�o�bm|;vঞmoĺ� �;vঞ�-b�|-mo�-�ub;t�Ѵb0u-u;�Ѵ-�|�-�You-�0-�;ub1-ķ�ubm�b]oubv1omo�Ѵ;�|�;�7b=;v;�bll�mb|-ub;�;�u;m7omo�bѴ�|�o�bm|;vঞmo�rbা�=ou|;�;�u;vbv|;m|;�-ѴѴ;�ľbm�-vbomb�m;lb1_;Ŀĺ��Ľ�blrou|-m|;�ru;m7;uѴb�|�ম�b�]boumb�r;u1_�7b�voѴb|o�bѴ�Ѵouo�Ѵ-�ouo��voѴo�|;lrou-m;o�ŐѴb�;Ѵblbmb--lo�7oro�ro1o�1om�Ѵ-�1-11-Ĵőķ�l-�;v|u;l-l;m|;�;L1-1;ĺ��u;m7bѴb�-�r-v|o�;�mom�Ѵom|-mo�7-b�r-vঞ�1ol;�vr;vvo�vb�Ѵ;]];Ĵ

"1;]Ѵb;u;�b�ruo0boঞ1b�]b�vঞ�mom��v;lrѴb1;ķ�l-�t�;v|;�vomo�Ɠ�u;]oѴ;�v;lrѴb1bĹƐĺ��Ѵ�m�l;uo�7b�1;ѴѴ�Ѵ;�-ম�;�ru;v;mঞ�7;�;�;vv;-u;�-Ѵl;mo�7b�Ƒ�lbѴ-bu7bķ�bm�bm]Ѵ;v;�Ƒ�0bѴѴbomv�� &�Ő1oѴom�Ŋ=oulbm]Ŋ�mb|vőĸƑĺ�;�omo�1om|;m;u;��-1|o0-1bѴѴ�v��1b7or_b-Ѵ�vĸ�ƒĺ��bা�vr;1b;�7b�0-�;ub�1om|;m]omo�l;]Ѵbo�ĸƓĺ�"1;]Ѵb��m-�l-u1-�vbmomblo�7b�t�-Ѵb|�1ol;�"oѴ-]-uķ��om]�b=;ķ��-|�u�o��uol-|;1_Ĺ�1ov|-mo��m�roĽ�7b�rbাķ�l-�m;��-Ѵ;�Ѵ-�r;m-ĺ

Vitamina B12";�7;1b7b�7b�v;]�bu;��m-�7b;|-�rѴ-m|Ŋ0-v;7ķ�ঞ�1omvb]Ѵbo�7b�ru;m7;u;�1om�u;]oѴ-ub|��m�bm|;]u-|o-u;�7b��b|-lbm-��ƐƑķ�ru;vvo1_�-vv;m|;�bm�|�ম�]Ѵb�-Ѵbl;mঞ�7b�oub]bm;��;];|-Ѵ;ķ�=-�-�;11;�bom;�r;u�]Ѵb�-Ѵbl;mঞ�=;ul;m|-ঞķ�bѴ�Ѵb;�b|o�-Ѵbl;m|-u;�ŐvoѴo�v;��b;m;�-77b�bom-|o�;�ubrou|-|o�bm�;ঞ1_;�-�ŋbm��|-Ѵb-�mom�Ѵo�_o�l-b�|uo�-|o�om;v|-l;m|;ő�;�Ѵ-�-Ѵ]_;�1ol;�Ѵ-�vrbu�Ѵbm-ĺ�

";�mom���ob�ru;m7;u;�bm|;]u-|oub�;�_-b�l-m]b-|o�ruo7oম�7b�oub]bm;�-mbl-Ѵ;�Cmo�-7�o]]bķ�_-b�vb1�-u-l;m|;��m-�v1ou|-�7b��b|-lbm-��ƐƑķ�1_;�1om�bѴ�r-vv-u;�7;]Ѵb�-mmbķ�r;u॔ķ�7blbm�bv1;Ĺ�bѴ�lbo�1omvb-]Ѵbo�7��mt�;�7b�lomb|ou-|;�bѴ�|�o�Ѵb�;ѴѴo�7b��ƐƑ�|�ম�]Ѵb�-mmb�1ovज�7-�;vv;u;�vb1�u-�7b�mom�-�;u;�l-b��m-�1-u;m�-�r;u1_�b�7-mmb�-Ѵ�vbv|;l-�m;u-�ovo�1u;-ঞ�7-��m-�1-u;m�-�7b��b|-lbm-��ƐƑ�vomo�buu;�;uvb0bѴbĺ�

( 14 ) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

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I PROSSIMI PASSI

I prossimi passi da fare insieme...�u;m7;uঞ�1�u-�7;Ѵ�|�o�bm|;vঞmo��bѴ�rublo�r-vvo�1_;�|��rovv-�=-u;�r;u�bmb�b-u;�-�v1orubu;��m-�m�o�-�|;ĺ����oѴ|;�r;u॔�1-rb|-�7b�;vv;uvb�|u-v1�u-|;�r;u��m�roĽ�|uorro�|;lro�;�t�;v|o�=-�vज�1_;�vbv|;l-u;�Ѵ-�r-m1b-ķ�r;u�t�-m|o�bm7bvr;mv-0bѴ;ķ�mom�vb-�v�L1b;m|;Ĺ�r�॔�;vv;u;�1_;�bѴ�|�o�l-Ѵ;vv;u;�-00b-��m-�1-�v-�rbা�ruo=om7-ķ�1_;��-Ѵ;�Ѵ-�r;m-�bm�;vঞ]-u;ĺ�&mo�vt�bѴb0ubo�oulom-Ѵ;ķ�]_b-m7oѴ;�v�uu;m-Ѵb�Őt�;ѴѴ;�1_;�ঞ�-b�|-mo�-�u;-]bu;�-ѴѴo�v|u;vvő�lol;m|-m;-l;m|;����o�ruo0Ѵ;lb�7b�7b];vঞom;��m�roĽ�rbা�1olrѴb1-ঞ�7b�t�-m|o�|��-00b-�bll-]bm-|oķ�rovvomo�;vv;u;�-Ѵ1�m;�7;ѴѴ;�1-�v;ĺ��o�vomo�t�bķ�-�|�-�1olrѴ;|-�7bvrovb�bom;ķ�r;u�=-u;�bmvb;l;�-�|;�t�;b�r-vvb�1_;�ঞ�rou|;u-mmo�Cm-Ѵl;m|;�-�=-u�Coubu;�Ѵ-�m�o�-�|;ķ�1_;�7-�|uorro�|;lro�-vr;�-�7;m|uo�-7��m�0o11boѴoĺ�

È il tuo momento!��ou-�7b�v|-u;�0;m;�1ol;�mom�l-bĺݼ

��ou-�7b�-l-uঞ�1ol;�mom�_-b�l-b�=-�o�rubl-ĺݼ��ou-�7b�]�-u7-uঞ�-ѴѴo�vr;11_bo�v;m|;m7oঞ�0;ѴѴbvvbl-ĺݼ

�ou-�7b�ru;m7;u;�bm�l-mo�Ѵ-�|�-��b|-ĺݼ��ou-�7b��oѴ;uঞ�0;m;ĺݼ

ORA.

( 15 ) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

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RICETTE

( 16 ) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Estratto verde

La mia droga. Non posso iniziare la giornata senza di lui!

Per una persona:ѽ�1;|uboѴo�]u-m7;�o��mo�rb11oѴoƐ�l;Ѵ-�Ő�;u7;�o�=�fb�vomo�Ѵ;�lb]Ѵboubő�o�r;u-Ɛ�1l�7b��;m�;uoѵŊƕ�=o]Ѵb;�7b�Ѵ-��]-Ɠ�=o]Ѵb;�]uovv;�7b�1-�oѴo�m;uo�o�7�;�l-m1b-|;�7b�vrb-m1b�o�Ɛņƒ�7b�l-��o�7b�0b;|oѴ;

�;ম�|�ম�]Ѵb�bm]u;7b;mঞ�m;ѴѴĽ;v|u-�ou;�m;ѴѴĽou7bm;�;Ѵ;m1-|oĺ��]]b�m]b�r-ub�t�-mঞ|�7b�-1t�-�;�0;�b�v�-0b|o�o�1omv;u�-Ѵo�bm�=ub]o�bm��m-�0oম]Ѵb-�o�0-u-�oѴo�7b��;|uo�0;m�1_b�vo�r;u�ƐƑ�ou;�-Ѵ�l-vvbloĺ��;�bѴo�1om�1-Ѵl-ĺ

Frullato verde

�;v|-�vߩ�;_�1;_�1࠷��m-�vb]mou-�1oѲ-�bom;ث�ub11-�7b�C0u;�;�ruo|;bm;ࢼ��=-u�v;mࢼu;�v-�b-�-�Ѳ�m]o�v;m�-�-rr;-v-mࢼuࢼĸږ���;u7;Ķ�l-�mom�v-�-vvoѲ�|-l;m|;�7b��;u7�u-ĸ� b7-ࢼij

Per una persona:ƐņƑ�0-m-m-�1om];Ѵ-|-�Őu;m7;�bѴ�=u�ѴѴ-|o�rbা�1u;lovoő1 mela o peraƐ�1l�7b��;m�;uo�Őo�l;mo�v;�mom�v;b�-0b|�-|-őƑ�=o]Ѵb;�7b�1-�oѴo�m;uo�o��m-�l-m1b-|-�7b�vrbm-1b�o�Ɠ�=o]Ѵb;�7b�0b;|oѴ-Ɣ�=o]Ѵb;�7b�Ѵ-��]-Ɛ�0b11_b;u;�7Ľ-1t�-ƐņƑ�1�11_b-bmo�7b�vrbu�Ѵbm-�

�;ম�|�ম�]Ѵb�bm]u;7b;mঞ�bm��m�=u�ѴѴ-|ou;�;�=u�ѴѴ-�-ѴѴ-�l-vvbl-��;Ѵo1b|�r;u�ƑƏ�v;1om7bĺ�(;uv-�bm��m�0b11_b;u;�;�0;�b�v�0b|oĺ

Note: Ŋ� �;v|;�vomo�7ovb�bm7b1-ঞ�;ĺ��bা�ub;v1b�-�=-uѴo��;u7;ķ�l;]Ѵbo�ĺ� �-m7o�Ѵo�0;�o�-�1oѴ-�bom;�bo�7b�vo-Ѵb|o�m;�0;�o�ƕƔƏ�lѴĺ��mb�b-�1om�t�;v|;�7ovb�;�rob�u;]oѴ-ঞ�bm�0-v;�-ѴѴ;�|�;�m;1;vvb|Ĺ�r�ob�0;um;�l;|�-�1oѴ-�bom;�;�l;|�1ol;�vr�mঞmo�-�l;|�l-মm-ĺ�Ŋ�!b1ou7-ঞ�7b�=-u�Cm|-�7b�l-vঞ1-u;�t�-m7o�Ѵo�0;�b�;�7b�mom�0;uѴo�|uorro��;Ѵo1;l;m|;ĺ

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RICETTE

( 17) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Latte di mandorla

��omo�v;lru;�7ث-�voѲoĶ��;uv-|o�v���m-�l-1;7omb-�7b�=u��-�;�v;lb��-ub�o�1om�b�1;u;-Ѳbĸ�

�;u�1bu1-�Ɛ�Ѵb|uoĹ½ mug di madorleƐ�;�ѽ�l�]v�7b�-1t�-�CѴ|u-|-�Őv;m�-�1ѴouoőƑ�7-�;ubѽ�0-11-�7b��-mb]Ѵb-Ɛ�rb��b1o�7b�v-Ѵ;

�;ম�bm�-lloѴѴo�Ѵ;�l-m7ouѴ;�r;u�ƐƑ�ou;�bm�-1t�-�CѴ|u-|-�1om�ѽ�1�11_b-bmo�7b�v-Ѵ;�l-ubmoĺ"1oѴ-Ѵ;�;�v1b-1t�-Ѵ;�;�r;Ѵ-Ѵ;ĺ��;মѴ;�m;Ѵ�=u�ѴѴ-|ou;�bmvb;l;�-ѴѴĽ-1t�-ĺ� u�ѴѴ-�-ѴѴ-�l-vvbl-��;Ѵo1b|�r;u�ƒƏŊƓƏ�v;1om7bĺ bѴ|u-Ѵo�-�u-�;uvo��m�v-11_;�o�r;u�Ѵ-�;��;];|-Ѵ;�ŐѴo�|uo�b�v��-l-�omőĺ��;ম�bѴ�Ѵ-�;�m;Ѵ�=uѴѴ-|ou;�;�-]]b�m]b�]Ѵb�-Ѵ|ub�bm]u;7b;mঞĺ� u�ѴѴ-�m�o�-l;m|;ĺ�;�b�v�0b|o�o�1omv;u�-Ѵo�bm�=ub]o�bm��m-�0oম]Ѵb-�7b��;|uo�0;m�1_b�v-ĺ�"b�1omv;u�-�r;u�Ƒ�]boumb�Őv;�v;mঞ�1_;�_-��m�]�v|o�-1b7bmo�;�vb��=oul-|o��mo�v|u-|o�ঞro�Ѵ-�r-mm-�1_;�=-�bѴ�Ѵ-�;�t�-m7o�vb�=-�0oѴѴbu;ķ�0��-ѴoĹ��-m7-|o�-�l-Ѵ;őĺ

Cioccolata calda light

�;v|-ߩ��Ѳ-�1Ѳ-vvb1-�1ov-�1_;�0;�o�t�-m7o�=-�=u;77o�r;u�v1-Ѳ7-ulb�;�1o11oѲ-ulb�-�l;|�rol;ub]]boĸ��m�;v|--|;��vo�Ѳ;�v|;vv;�7ovb�r;u�=-u;��m�=u�ѲѲ-|o�1om�t�-Ѳ1_;�1�0;�o�7b�]_b-11boĶ�vovࢼ|�;m7o�Ѳo���11_;uo�7b�1o11o�1om��m�7-�;uo�o��m�C1o�v;11oĸ�

�;u��m-�|-��-ĹƐ�1�11_b-bmo�7b�1-1-o�1u�7o�bm�roѴ�;u;Ɛ�1�11_b-bmo�7b�l-1-�bm�roѴ�;u;Ɛ�1�11_b-bmo�7b�l;vt�b|;�bm�roѴ�;u;Ɛ�1�11_b-bmo�7b���11_;uo�7b�1o11o�Ň�v1buorro�7Ľ-1;uoƒƏƏ�lѴ�7b�-1t�-�

"1-Ѵ7-�ѴĽ-1t�-�v;m�-�=-uѴ-�0oѴѴbu;ĺ��m��m-�|-��-�l;v1oѴ-�1-1-oķ�l-1-ķ�l;vt�b|;�;���11_;uo�7b�1o11oĺ� �-m7o�ѴĽ-1t�-�1�-Ѵ7-ķ��;uv-m;��m�ro1_bmo�;�l;v1oѴ-Ѵ-�-ѴѴ;�roѴ�;ub�Cmo�-�t�-m7o�mom�vb�vomo�v1boѴŊ|;ĺ��]]b�m]b�Ѵ-�u;v|-m|;�-1t�-ĺ��;�b�v�0b|oĺ

�o|;Ĺ�Ŋ�";�mom�_-b�l-1-�;�l;vt�b|;�Ő1_;�ঞ�1omvb]Ѵbo�1ol�mt�;�7b�-1t�bv|-u;�r;u1_�-b�|-mo�-�ub7�uu;�Ѵo�v|u;vvķ�-7�-�;u;�rbা�;m;u]b-�;�-�ub;t�bѴb0u-u;�]Ѵb�oulombĴő�l;ম�7�;�1�11_b-bmb�7b�1-1-oĺ

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RICETTE

( 18) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Pudding di semi di chia

";�v;b��m-�vrouࢼ�-Ķ�t�;v|o�r�77bm]�=-�r;u�|;ij��lo�-�1oѲ-�bom;�ʼnr;u=;�o�7oro��m�;v|u-�o��;u7;ň�r;u�=-uࢼ�v;mࢼu;�v-�b-�-�Ѳ�m]o�;�=-m|-v1ࢼo�7oro��m�-ѲѲ;m-l;m|o�]u-�b;�-Ѳ�v�o�-Ѳ|o�1om|;m�|o�7b�ruo|;bm;ĸ

Per 1 o 2 porzioni:ƒ�1�11_b-b�7b�v;lb�7b�1_b-ƑƔƏ�lѴ�7b�Ѵ-�;�7b�1o11o�o�Ѵ-�;�7b�l-m7ouѴ-ѽ�0-m-m-�l-|�u-�o�Ɛ�1�11_b-bmo�7b�v1buorro�7Ľ-1;uo�rbv|-11_b�r;u�]�-umbu;

(;uv-�b�v;lb�7b�1_b-�bm��m�0-u-�oѴo�7b��;|uo�;��;uv-1b�voru-�bѴ�Ѵ-�;�7b�1o11oĺ��bv1_b-��b]ouov-l;m|;�r;u�-Ѵl;mo�ƒƏ�v;1om7b�r;u�;�b|-u;�1_;�vb�=oulbmo�]u�lbĺ�$b;mb�7-�r-u|;�r;u�Ɣ�lbm�ঞ�;�l;v1oѴ-�7b�m�o�oĺ�!brombѴo�m;Ѵ�=ub]o�r;u�-Ѵl;mo�7�;�ou;�o�|��-�Ѵ-�mo�;ĺ�]]b�m]b�Ѵ-�0-m-m-�o�Ѵo�v1buorro�7Ľ-1;uo�;�b�rbv|-11_b�;Ļ;mfo�Ĵ

Barrette super

�Ѳ|uo�1_;�Ѳ;�0-uu;�;�7;ѲѲ-��;ѲѲo]Ļvij� �;v|;�mom�voѲo�vomo�v-m;Ķ�l-�vomo�-m1_;�lbѲѲ;��oѲ|;�rbࣜ�0�om;ij

�;u��m-�|;]Ѵb-�7-�Ƒѵ�ƐƔĹƐ�1�11_b-bo�7b�oѴbo�7b�1o11o�Ɣ�7-�;ub�=u;v1_bķ�rub�-ঞ�7;Ѵ�mo11boѴo�ƐƑƏ�]u�7b�0�uuo�7b�l-m7ouѴ;�o�-_bmb�ƓƏ�]u�7b�v;lb�7b�]bu-voѴ;�o�7b���11-�ƑƔ�]u�7b�-l-u-m|o�voL-|o�o�t�bmo-�voL-|-ƑƏŊƒƏ�]u�7b�l-m7ouѴ;�o�mo1b�o�mo11boѴ;�|ub|-|;�-Ѵ�1oѴ|;ѴѴo��m�rb��b1o�7b�v-Ѵ;�l-ubmo�ƔƏ�]u�7b�1bo11oѴ-|o�=om7;m|;�ŐƕƏŊƕƔѷő�1o11o�]u-��]b-|o

"1_b-11b-�b�7-�;ub�1om��m-�=ou1_;�-ĺ��m��m�r;m|oѴbmoķ�v1bo]Ѵb�ѴĽoѴbo�7b�1o11o�-�=�o1o�0-vvoķ�t�bm7b�-]]b�m]b�b�7-�;ubķ�bѴ�0�uuo�7b�l-m7ouѴ;�Ň�|-_bmb�;�bѴ�rb��b1o�7b�v-Ѵ;�;�l;v1oѴ-�7;Ѵb1-|-l;m|;�r;u�t�-Ѵ1_;�lbm�|o�-�=�o1o�0-vvoĺ�$o]Ѵb�7-Ѵ�=�o1o�;�-]]b�m]b�b�v;lb�7b�]bu-voѴ;�Ň���11-ķ�ѴĽ-l-u-m|o�voL-|o�;�Ѵ;�l-m7ouѴ;�Ň�mo1b�Ň�mo11boѴ;�|ub|-|;ĺ�!b�;vঞ��m-�|;]Ѵb-�1om�7;ѴѴ-�1-u|-�7-�=oumo�;��;uv-�bѴ�1olrov|oĺ��u;lb�bѴ�1olrov|o�1om�bѴ�r-Ѵlo�7;ѴѴ-�l-mo�7bv|ub0�;m7oѴo�;�1olr-�-m7oѴo�r;u�0;m;ĺ�;�;�ubl-m;u;�-Ѵ|o�1bu1-�Ƒ�1lĺ��;ম�bm�=ub]o�o�m;Ѵ�=u;;�;u�l;m|u;�v1bo]Ѵb�bѴ�1bo11oѴ-|o�-�0-]mol-ub-ĺ�(;uv-�bѴ�1bo11oѴ-|o�v1boѴ|o�voru-�ѴĽblr-v|o�;�7bv|ub0�bv1bѴo�1om��m-�vr-|oѴ-ĺ��ovr-u]bѴo�7b�1o11o�]u-��]b-|oĺ�;মѴo�bm�=u;;�;u�bm�lo7o�7-�=-uѴo�voѴb7bC1-u;ĺ���ob�Ѵ-v1b-uѴo�m;ѴѴ-�|;]Ѵb-�orr�u;�|-]Ѵb-uѴo�-�t�-7u-ঞmb�7b�ƒ�1l�r;u�Ѵ-|o�;�ubrouѴo�bѴ��m�1om|;mb|ou;�7b�rѴ-vঞ1-�7-�|;m;u;�bm�=u;;�;uĺ���ob�l-m]b-uѴb�-rr;m-�ঞu-ঞ�=�oub�7-Ѵ�=u;;�;u�o�Ѵ-v1b-uѴb�=�oub�r;u�ƐƏ�lbm�ঞ�;�rob�l-m]b-uѴbĺ

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RICETTE

( 19) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Salsina di tahini al limone

-�o�o�vm-1hĶ�;�r;u=;�-�r;u�1om7bu;�ѲĻbmv-Ѳ-|-�v;�7bѲ�b|-��m�roࢼl-�7-�l-m]b-u;�1om�Ѳ;�1-uo|;�1ol;�-r;ub�1_bmo�7b�rbࣜĸ��Ѳ�|-_bmbߩ���mĻol-�=om|;�7b�1-Ѳ1bo�=-1bѲ;�7-�-vvou0bu;ĸ

Ƒ�1�11_b-b�7b�|-_bmb�Ƒ�1�11_b-bmb�7b�v�11o�7b�Ѵblom;�&m�0;Ѵ�rb��b1o�7b�v-Ѵ;�l-ubmo�bm|;]u-Ѵ;�-1t�-�CѴ|u-|-�tĺ0ĺ

�;ম�bѴ�|-_bmb�bm��m-�1bo|oѴ-ķ�-]]b�m]b�bѴ�Ѵblom;�;�bѴ�v-Ѵ;�;�l;v1oѴ-�Cmo�-�t�-m7o�o�;uu-b��m-�1u;l-�7;mv-�;�olo];m;-ĺ��mb�b-�t�bm7b�-7�-]]b�m];u;�ѴĽ-1t�-�ŋ�1olbm1b-�1om�ƒ�1�11_b-bŊ�;�lbv1_b-�1om�bѴ�1�11_b-boĺ��mb�b-Ѵl;m|;�Ѵ-�v-Ѵv-�vb�v;r-u;uķ�l-�rob�7b�;m|;u�1u;lov-ĺ��]]b�m]b��Ѵ|;ubou;�-1t�-�bm�0-v;�-ѴѴ-�1omvbv|;m�-�7;vbŊ7;u-|-ĺ�Ő�;Ѵ�1-vo�bm�1�b�-]]b�m];vvb�|uorr-�-1t�-ķ�-]]b�m]b�-m1ou-��m�roĽ�7b�|-_bmbőĺ

Salsina di tahini all’orientale

�;v|-��;uvbom;�_-��m�v-rou;�7;1bv-l;m|;�rbࣜ�r-u1ࢼoѲ-u;�ubvr;�o�-ѲѲ-�ru;1;7;m|;Ķ�l-ߩ��bm1u;7b0bѲl;m|;�rbࣜ�m�|ub;m|;ث�bѲ�lbvo�-rrou|-�ruo0bo1ࢼb�;�Ѳ;�-Ѳ]_;��m�ru;�bovbvvblo�lbm;u-Ѳ;Ķ�Ѳo�bo7boĶ�bm7bvr;mv-0bѲ;�r;u�bѲ�1ouu;|-|o�=�m�bom-l;m|o�7;ѲѲ-ࢼ�uob7;�;�t�bm7b�7;Ѳ�l;|-0oѲbvloĸ�

Ƒ�1�11_b-b�7b�|-_bmb�Ɛ�1�11_b-bmo�7b�lbvoѽ�1�11_b-bmo�7b�-Ѵ]_;�7�Ѵv;�o�-Ѵ]_;�h;Ѵr-1t�-�CѴ|u-|-�tĺ0ĺ

�;ম�bѴ�|-_bmb�bm��m-�1bo|oѴ-ķ�-]]b�m]b�bѴ�lbvo�;�l;v1oѴ-�Cmo�-�t�-m7o�o�;uu-b��m-�1u;l-�7;mv-�;�olo];m;-ķ�t�bm7b�-]]b�m]b�Ѵ;�-Ѵ]_;�;�l;v1oѴ-�m�o�-l;m|;ĺ�mb�b-�t�bm7b�-7�-]]b�m];u;�ѴĽ-1t�-�ŋ�1olbm1b-�1om�ƒ�1�11_b-bŊ�;�lbv1_b-�1om�bѴ�1�11_b-boĺ��mb�b-Ѵl;m|;�Ѵ-�v-Ѵv-�vb�v;r-u;uķ�l-�rob�7b�;m|;u�1u;lov-ĺ��]]b�m]b��Ѵ|;ubou;�-1t�-�bm�0-v;�-ѴѴ-�1omvbv|;m�-�7;vbŊ7;u-|-ĺ�Ő�;Ѵ�1-vo�bm�1�b�-]]b�m];vvb�|uorr-�-1t�-ķ�-]]b�m]b�-m1ou-��m�roĽ�7b�|-_bmbőĺ

Note:Ŋ�";�|uo�b�voѴo�Ѵ;�-Ѵ]_;�7�Ѵv;�bm|;u;ķ�=u�ѴѴ-Ѵ;�rubl-�bm��m�rb11oѴo�=u�ѴѴ-|ou;ĺŊ���ob�ol;�;u;�Ѵ;�-Ѵ]_;�;�vr-Ѵl-uѴ-�v���m�=o]Ѵbo�7b�-Ѵ]-�moubķ�ub;lrbuѴo�7b��;u7�u;�=u;v1_;�;�1_b�7;uѴo�ঞro�rb-7bm-ĺ�

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( 20) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Insalata mega

u;v1-Ķ�Ѳ;]];u-�;�0�ombvvbl-Ķ�t�;v|-�bmv-Ѳ-|-ߩ��r;u=;�-�r;u�bѲ�ru-m�oĶ�1om�o�v;m�-�ѲĻ-]]b�m|-�7b�1;u;-Ѳbĸ

Per 2 persone:Ѽ�7b�1-�oѴo�uovvo�o�0-bm1oƐ�Cmo11_boƐ�l;Ѵ-��;u7;�o�=�fb];ulo]Ѵb�Ő=-1oѴ|-ঞ�bőƐ�1�11_b-bo�7b�v;lb�7b���11-Ɛ�1�11_b-bo�7b�v;lb�7b�]bu-voѴ;Ɛ�1�11_b-o�7b�oѴbo�;�oƐ�1�11_b-bmo�7b�lb;Ѵ;�o�7b�v1buorro�7Ľ-1;uoƐ�1�11_b-bo�7b�-1;|o�7b�l;Ѵ;�mom�r-v|oub��-|o�Őub11o�7b�ruo0boঞ1bőƐ�0;Ѵ�rb��b1o�7b�v-Ѵ;

$-]Ѵb-�Cm;l;m|;�bѴ�1-�oѴo�;�bѴ�Cmo11_bo�;�-�=;মm;�Ѵ-�l;Ѵ-ĺ��;ম�|��o�bm��m-�1bo|oѴ-ĺ��m��m-�v1o7;ѴѴbm-��;uv-�ѴĽoѴboķ�ѴĽ-1;|o�7b�l;Ѵ;ķ�bѴ�v-Ѵ;ķ�bѴ�lb;Ѵ;�;�Ƒ�1�11_b-b�7b�-1t�-ĺ��bv1_b-�|��o�1om��m-�=ou1_;�-�bm�lo7o�7-�1u;-u;��mĽ;l�Ѵvbom;ĺ�(;uv-�voru-�ѴĽbmv-Ѵ-|-ĺ��-v1b-�l-ubm-u;�r;u�ƐƏ�lbm�ঞĺ�]]b�m]b�b�v;lbmb�;�b�];ulo]Ѵb�-Ѵ�lol;m|o�7b�v;u�buѴ-ĺ

Broccoli in padella

�m�bm�;umo�b�0uo11oѲb�7;�omo�;vv;u;�v;lru;�m;Ѳ�|�o�rb-�oĶ�vb-�1u�7b�1_;�1oĶ�r;u1_ߪ�vomo�rou|;m|ovb�;�_-mmo�bm1u;7b0bѲb�ruorub;|�-mࢼ|�lou-Ѳbĸ��m�b1_ߪ�l-m]b-uѲb�0oѲѲbࢼ�o�-Ѳ��-rou;Ķ�ruo�-Ѳb�1ov࠷Ķ�v;mࢼu-b�1_;�0�ombij�"omo�olb�1ol;�1om|oumo�-�7;Ѳ�ubvo�bm|;]u-Ѳ;�1om7b|o�1om�Ѳ-�v-Ѳvbm-�7b�|-_bmb�;�Ѳblom;ĸ

per una persona:ѽ�0uo11oѴo�Ɛ�vrb11_bo�7Ľ-]Ѵbor;r;uom1bmo�bm�Co11_bƐ�1�11_b-bo�7b�oѴbo�7b�1o11o

�;ম�ѴĽoѴbo�7b�1o11oķ�ѴĽ-]Ѵbo�vr;ѴѴ-|o�;�|-]Ѵb-|o�-�l;|�r;u�Ѵ�m]o�;�bѴ�r;r;uom1bmo�bm�r-7;ѴѴ-ĺ� �-m7o�ѴĽoѴbo�1�-Ѵ7o�-]]b�m]b�b�0uo11oѴb�;�=-b�1�o1;u;�-�=�o1o��b�o�]bu-m7oѴb�7b�|-m|o�bm�|-m|o�r;u�Ɣ�lbm�ঞĺ��om�-]]b�m];u;�-1t�-Ĵ�;�omo�ubl-m;u;�1uo11-mঞĴ

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( 21 ) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Ricetta base: cucinare i cereali (bv|o�1_;�=ouv;�mom�_-b�l-b�1�1bm-|o�b�1;u;-Ѳb�bm|;]u-ѲbĶ�;11o�-Ѳ1�m;�v;lrѲb1b�7ub�;�r;u�1�1bm-uѲb�-ѲѲ-�r;u=;�bo-ne per assorbimento. Servi i cereali con delle verdure, un’insaltona e una salsina di tahini.

1 tazza di riso integrale o miglio o quinoa

";�ub;v1b�l;ম�bm�-lloѴѴo�b�1;u;-Ѵb�bm��m-�0-1bm;ѴѴ-�o�m;Ѵ�r;m|oѴbmo�1_;��v;u-b�r;u�1�o1;uѴbķ�1om��m�1�11_b-bo�7b�-1;|o�7b�l;Ѵ;�o�7b�v�11o�7b�Ѵblom;ķ�r;u�|��-�Ѵ-�mo�;ĺ�Ѵ�]boumo�v�11;vvb�oķ�v1b-1t�-Ѵbķ�v1oѴ-Ѵb�;�l;মѴb�bm��m�r;m|oѴbmo�1om�Ɛ�|-��-�;�l;��o�7b�-1t�-�CѴ|u-|-�;��m�1�11_b-bmo�v1-uvo�7b�v-Ѵ;�l-ubmoĺ��orub�1om��m�1or;u1_boķ�rou|-�-�0oѴѴou;ķ�-00-vv-�Ѵ-�C-ll-�;�Ѵ-v1b-�1�o1;u;�Cmo�-�1olrѴ;|o�-vvou0bl;m|o�7;Ѵ�Ѵbt�b7oĺ���ob�1om|uoѴѴ-u;�1om��m�1�11_b-bmo�=-1;m7o��m�rb11oѴo�0�1o�-Ѵ�1;m|uoĺ��Ѵ�ubvo�bm|;]u-Ѵ;�1�o1;�bm�1bu1-�ƒƏ�lbm�ঞķ�bѴ�lb]Ѵbo�bm�ƐƔ�;�Ѵ-�t�bmo-�bm�ƐƏ�v;�Ѵb�l;ম�bm�-lloѴѴoĺ

";�mom�Ѵb�l;ম�bm�-lloѴѴoķ�v;]�b�Ѵo�v|;vvo�ruo1;7bl;m|o�7b�rubl-�l;�;m7o�r;u॔�Ƒ�|-��;�7b�-1t�-ĺ���|;lrb�7b�1o��u-�vb�-ѴѴ�m]_;u-mmo��m�ro1_bmoĺ

Frittata senza uova �;v|-�=u��|-|-�mom�_-�m�ѲѲ-�7-�bm�b7b-u;�-�t�;ѲѲ-�1Ѳ-vvb1-Ķ�-m�bij�"1om7o�l;ߩ��loѲ|o�rbࣜ�0�om-ij�";ࢼ��ub1ou7b�7b�ru;r-u-u;�Ѳ-�r-v|;ѲѲ-�Ѳ-�v;u-�rubl-Ķ�Ѳ-�=ub�-|-�v-u�rbࣜ�7b];ub0bѲ;�;�momࢼ��vb�=oul;u�]-v�m;ѲѲ-�r-m1b-ĸ

�;u�7�;�r;uvom;ĹƐ�|-��-�7-�1-rr�11bmo�7b�=-ubm-�7b�1;1bƐ�|-��-�7-�1-rr�11bmo�7b�-1t�-�CѴ|u-|-Ɛ�0;Ѵ�rb��b1o�7b�v-Ѵ;Ɛ�1�11_b-bmo�7b�oѴbo�;�oƓ���11_bmb�o�ƐņƓ�7b�1-�oѴoƐ�1broѴѴ-

�u;r-u-�Ѵ-�r-v|;ѴѴ-�l;�;m7o�=-ubm-�7b�1;1bķ�-1t�-ķ�v-Ѵ;�;�oѴbo�bm��m-�1bo|oѴbm-ĺ�"0-ম�|��o�1om��m-�=u�v|-�o�1om��m-�=ou1_;�-�1;u1-m7o�7b�|o]Ѵb;u;�b�]u�lbĺ��orub�1om�7;ѴѴ-�r;ѴѴb1oѴ-�|u-vr-u;m|;�;�ubromb�bm�=ub]o�r;u�ѶŊƐƑ�ou;�v;�rovvb0bѴ;ĺ$bu-�=�oub�Ѵ-�r-v|;ѴѴ-�7-Ѵ�=ub]o�;�l;v1oѴ-Ѵ-ĺ$-]Ѵb-�-�=;মm;�]Ѵb���11_bmb�o�bѴ�1-�oѴo�;�Ѵ-�1broѴѴ-ĺ��;ম��m�1�11_b-bmo�7b�oѴbo�;�o�bm�r-7;ѴѴ-�-mঞ-7;m|;�Ő�blrou|-m|;�1_;�vb-�-mঞ-7;u;m|;�-Ѵ|ubl;mঞ�Ѵ-�=ub�-|-�ubv1_b-�7b�-�-11-uvbĴő�;�-]]b�m]b�v�0b|o�]Ѵb���1Ŋ1_bmb�o�bѴ�1-�oѴo�;�Ѵ-�1broѴѴ-ĺ� -b�1�o1;u;�-�=�o1o��b�o�r;u�Ƒ�lbm�ঞķ�-]]b�m]b�l;��o�0b11_b;u;�7Ľ-1t�-�;�-00-vv-�bѴ�=�o1oĺ��]]b�m]b��m�ro1_bmo�7b�v-Ѵ;ĺ� -b�1�o1;u;�r;u�ƔŊƐƏ�lbm�ঞ�o�Cmo�-�t�-m7o�Ѵ;��;u7�u;�mom�v-u-mmo�|;m;u;�;�ѴĽ-1t�-�-vvou0b|-ĺ�]]b�m]b��m�1�11_b-bmo�7b�oѴboķ�]bu-�Ѵ;��;u7�u;�7b�lo7o�1_;�ѴĽoѴbo�Ѵ;�1oru-�Ѵ;]];ul;m|;ķ�t�bmb7b�-]]b�mŊ]b�Ѵ-�r-v|;ѴѴ-ĺ� -b�1�o1;u;�Ѵ-�=ub�-|-�r;u�ƔŊѵ�lbm�ঞ�-�=�o1o�0-vvo�1om��m�1or;u1_bo�o�Cmo�-�t�-m7o�Ѵ-�v�r;uC1b;�mom�v-u�voѴb7-ĺ��bu-Ѵ-�;�=-ѴѴ-�1�o1;u;�-Ѵ|ub�Ɠ�o�Ɣ�lbm�ঞĺ

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( 22) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Misina

�-m7o�v;m�1ࢼ_;�_-b�0bvo]mo�7b�r�ubC1-uࢼĶ�ru;r-u-ࢼ�t�;v|-�v;lrѲb1bvvbl-���rr-�Ѳ-�v;u-�;�l-m]b-Ѳ-�1ol;�rubl-�1ov-ĸ��o�r;u�-Ѳ1�mb�r;ubo7b�Ѳ-�l-m]bo�|��;�Ѳ;�v;u;�r;u1_ߪ�m;�v;m|o�ruorubo�Ѳ-�m;1;vvb|ĸ

Per una persona:Ɛ�l�]�Ő1bu1-�ƒƔƏ�lѴő�7b�-1t�-�Ѽ�7b�1broѴѴ-�Ň�Ɛ�1broѴѴo�o�Ň�Ɛ�r;��;�o�7b�rouuo�;m�;uo�]u-��]b-|o�-�rb-1;u;Ɛ�1�11_b-bo�7b�lbvo�7b�ubvov�11o�7b�Ѵblom;�=u;v1o

�;ম�ѴĽ-1t�-�bm��m�r;m|oѴbmo�bmvb;l;�-ѴѴo��;m�;uo�]u-��]b-|o�;�-ѴѴ-�1broѴѴ-�|-]Ѵb-|-�-�=;মm;ĺ��orub�1om��m�1or;u1_bo�;�rou|-�-�0oѴѴou;ĺ� -b�0oѴѴbu;�r;u�ƒ�lbm�ঞĺ�"r;]mb�;�|o]Ѵb�7-Ѵ�=�o1oĺ��]]b�m]b�bѴ�lbvo�Őlb�u-11ol-m7oķ�mom�-]]b�m];uѴo�l-b�l;m|u;�ѴĽ-1t�-�0oѴѴ;�-Ѵ|ubl;mঞ�b�0-�;ub�ruo0boঞ1b�1_;�1omঞ;m;��-mmo�-�=-uvb�=ub]];u;Ĵő�;�l;v1oѴ-�1om��m�1�11_b-bo�Cm1_�mom�v-u�v1boѴ|oĺ(;uv-�Ѵ-�lbvbm-�bm��m-�1bo|oѴ-�;�-]]b�m]b��m�ro1_bmo�7b�v�11o�7b�Ѵblom;ĺ��-m]b-Ѵ-�v�0b|oĺ

Tempeh con salsa tamari �Ѳ�v-Ѳ�-�1;m-�r;u�;11;ѲѲ;m�-ij��Ѳ|uo�1_;�roѲѲo�|ubv|;�-b�=;uub�o�Ѳ-�0u;v-oѲ-ث�t�;v|o�rb-�oߩ��v�r;u�m�|ub;m|;Ķ�ub11o�7b�ruo|;bm;�;�ruo0bo1ࢼb�m-|�u-Ѳb�;7ߩ��-m1_;�bm1u;7b0bѲl;m|;�0�omoĸ�

per una persona:ѽ�r-m;�o�ŐƐƔƏ�]uő�7b�|;lr;_�Ɛ�1�11_b-bo�v1-uvo�7b�oѴbo�7b�1o11oƑ�1�11_b-b�7b�v-Ѵv-�|-l-ub

$-]Ѵb-�bѴ�|;lr;_�-�=;�;�vr;vv;�ro1o�rbা�7b�l;��o�1;mঞl;|uoķ�t�bm7b�|-]Ѵb-Ѵ;�-�l;|�bm�lo7o�7-�o�;-m;u;�7;b�t�-7u-ঞĺ�"1-Ѵ7-�bm��m-�r-7;ѴѴ-�-mঞ-7;u;m|;�ѴĽoѴbo�7b�1o11o�;�t�-m7o�1�-Ѵ7o�-]]b�m]b�bѴ�|;lr;_ĺ� -b�1�o1;u;�r;u�ƒ�lbm�ঞ�-�=�o1o�l;7boķ�t�-m7o�vb�v-u�=oul-|-��m-�1uovঞ1bm-�7ou-|-ķ�]bu-Ѵo�;�=-b�1�o1;u;�r;u�-Ѵ|ub�ƒ�lbm�ঞĺ��bv1_b-�Ѵ-�v-Ѵv-�|-l-ub�-�7�;�1�11_b-b�7b�-1t�-�;��;uv-Ѵ-�v�Ѵ�|;lr;_ĺ -b�1�o1;u;�-�=�o1o��b�o�r;u��m�lbm�ঞmo�o�Cmo�-�t�-m7o�ѴĽ-1t�-�mom�v-u�;�-rou-|-ĺ";u�b�1om��m�bmv-Ѵ-|-�o�7;ѴѴ;��;u7�u;�1o�;�-�rb-1;u;ĺ

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( 23) �l-m�;Ѵ-��-ouvb�Ň���|ub�bombv|-��Ѵbvঞ1-�Ň����ĺ;l-m�;Ѵ-1-ouvbĺ1ol

Sauerkraut (cavolo fermentato)

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