Giuliana Lomazzi
Senza latte e senza uova con pi첫 di
100
ricette
Ricette, appunti e spunti per cucinare senza carne e derivati animali
E D I Z I O N I
(JVMJBOB -PNB[[J
4FO[B MBUUF F TFO[B VPWB 3JDFUUF BQQVOUJ F TQVOUJ QFS DVDJOBSF TFO[B DBSOF F EFSJWBUJ BOJNBMJ
&EJUSJDF "BN 5FSSB /VPWB
%JSF[JPOF FEJUPSJBMF .JNNP 5SJOHBMF "VUPSF (JVMJBOB -PNB[[J &EJUJOH $SJTUJOB .JDIJFMJ *NQBHJOB[JPOF %BOJFMB "OOFUUB *MMVTUSB[JPOF EJ DPQFSUJOB Ï &EJUSJDF "BN 5FSSB /VPWB WJB 1POUF EJ .F[[P 'JSFO[F UFM o GBY MJCSJ!BBNUFSSBOVPWB JU XXX BBNUFSSBOVPWB JU * FEJ[JPOF PUUPCSF *4#/ 5VUUJ J EJSJUUJ TPOP SJTFSWBUJ /FTTVOB QBSUF EFM MJCSP QVÅ FTTFSF SJQSPEPUUB P EJGGVTB DPO VO NF[[P RVBMTJBTJ GPUPDPQJF NJDSPm MN P BMUSP TFO[B JM QFSNFTTP EFMM FEJUPSF -F JOGPSNB[JPOJ DPOUFOVUF JO RVFTUP MJCSP IBOOP TPMP TDPQP JOGPSNBUJ WP QFSUBOUP M FEJUPSF OPO ¼ SFTQPOTBCJMF EFMM VTP JNQSPQSJP F EJ FWFO UVBMJ EBOOJ NPSBMJ P NBUFSJBMJ DIF QPTTBOP EFSJWBSF EBM MPSP VUJMJ[[P 4UBNQB -JOFBHSBm DB $JUUµ EJ $BTUFMMP 1H
13&'";*0/&
1FSDI¹ DVDJOBSF TFO[B MBUUF F TFO[B VPWB
%B NJMMFOOJ RVFTUJ DJCJ GBOOP QBSUF EFMMB OPTUSB BMJNFOUB[JPOF /VUSJFO UJ FE FDPOPNJDJ VUJMJ JO DVDJOB F OFM DBTP EFM MBUUF NPMUP WFSTBUJMJ TF OF SJDBWBOP JOGBUUJ CVSSP GPSNBHHJP QBOOB MBUUF F VPWB TJ TPOP GBDJM NFOUF JOUSPEPUUJ TV UVUUF MF UBWPMF $J TPOP QPQPMB[JPOJ DPNF RVFMMF EFM /PSE &VSPQB DIF CBTBOP MB QSPQSJB EJFUB FTTFO[JBMNFOUF TVM MBUUF JM MPSP GFHBUP QSPEVDF JOGBUUJ RVBOUJUµ TVGm DJFOUJ EJ MBUUBTJ M FO[JNB JO HSB EP EJ EJHFSJSMP -B NBHHJPS QBSUF EFMMB QPQPMB[JPOF JUBMJBOB F VOB CVPOB QFSDFOUVBMF EJ RVFMMB FVSPQFB ¼ UVUUBWJB QPDP QSPWWJTUB EJ RVFTUP FO[J NB DIF OPSNBMNFOUF WB QFSTP OFJ QSJNJ BOOJ EJ WJUB $JÅ TJHOJm DB DIF JM OPTUSP PSHBOJTNP OPO ¼ QJË JO HSBEP EJ EJHFSJSF JM MBUUF NB QPDP DPOUB QFSDI¹ OPO HMJ TFSWF QJË &QQVSF JM DPOTVNP DPNQMJDF VOB NBSUFMMBOUF QVCCMJDJUµ DPOUJOVB BODIF JO FUµ BEVMUB $PTÀ PHHJ VO FMFWBUB QFSDFO UVBMF EJ JUBMJBOJ ¼ JOUPMMFSBOUF BM MBUUF QVS TFO[B TBQFSMP /PO TJ WB NFHMJP DPO J GPSNBHHJ DBQBDJ EJ JOOBM[BSF DPMFTUFSPMP F QSFTTJPOF &QQVSF OPO TJ TB QFSDI¹ OFMM JNNBHJOBSJP TJ USBUUB EJ DJCJ iMFHHFSJw UBOUP DIF JO QBTTBUP NPMUJ WFHFUBSJBOJ IBOOP GBUUP M FSSPSF EJ TPTUJUVJSF UPVU DPVSU DBSOF F QFTDF DPO JM GPSNBHHJP DPO DPOTFHVFO[F QPDP GBWPSFWPMJ TVMMB TBMVUF F TVMMB MJOFB *OTPNNB QPTTJBNP EJSF DIF BMMFSHJF F JOUPMMFSBO[F DPMFTUFSPMP F JQFSUFOTJPOF TPOP BSHPNFOUJ TVGm DJFOUJ QFS UFOFSDJ MPOUBOJ EB MBUUF CVSSP QBOOB F GPSNBHHJ "ODIF MF VPWB QPTTPOP TVTDJUBSF JO UPMMFSBO[F F BMMFSHJF UBOUP QJË DIF TPOP QSFTFOUJ JO NPMUJTTJNJ BMJNFOUJ QFSDJÅ TQFTTP MF DPOTVNJBNP TFO[B TBQFSMP &DDP QFSDI¹ WJ QSPQPOJBNP EJ DVDJOBSF TFO[B VPWB F TFO[B MBUUF QFS SJFRVJMJCSBSF HMJ FDDFTTJ QFS OPO BWFSF SFB[JPOJ BWWFSTF DPO M BTTVO[JPOF EJ RVFTUJ BMJNFOUJ JOTPNNB
4FO[B MBUUF F TFO[B VPWB
QFS EBSF VOB CFMMB SJQVMJUB BMMB EJFUB 1VÅ TFNCSBSF EJGm DJMF FMJNJOBSF EBMMB EJFUB MBUUF F VPWB DPNF DVPDFSF MF UPSUF DPNF QSFQBSBSF MF MBTBHOF DPNF SFBMJ[[BSF TBMTF F CVEJOJ &Q QVSF OPO ¼ BGGBUUP EJGm DJMF /FMMF QSPTTJNF QBHJOF DFSDIFSFNP QSJNB EJ UVUUP EJ DBQJSF OFM EFUUBHMJP QFSDI¹ RVFTUJ BMJNFOUJ QPTTPOP SJWFMBSTJ OPDJWJ QPJ WFESFNP DPNF EJFUB FRVJMJCSBUB F HVTUP QPTTPOP BOEBSF B CSBDDFUUP BODIF TFO[B MBUUF F VPWB *OEJTQFOTBCJMJ B RVFTUP TDPQP TPOP J QSPEPUUJ CJPMPHJDJ EB VUJMJ[[BSF DPO DSFBUJWJUµ JO DVDJOB
*/%*$& %&--& 3*$&55& "OUJQBTUJ TBMTF GPDBDDF F UPSUF TBMBUF "OUJQBTUP EJ DBWPMm PSF "OUJQBTUP GSFEEP EJ GBHJPMJOJ F QPNPEPSJ #SVTDIFUUB DPO DSFNB EJ DFDJ $SFNB EJ QFQFSPOJ F BOBDBSEJ $SFNB EJ QJTFMMJ BMMB NFOUB $SFNB QJDDBOUF EJ NFMBO[BOF $SPTUBUB BJ QPNPEPSJ F UPGV $SPTUJOJ VNCSJ BM UBSUVGP 'BSJOBUB DPO MF DJQPMMF 'PDBDDJB BSPNBUJDB 'PDBDDJB DPO MF DJQPMMF 'PDBDDJOF TQSJOU 'SJUUFMMF JOEJBOF EJ WFSEVSF 1BMMJOF BM TFTBNP 1BOF EJ GBSSP BM SPTNBSJOP 1FQFSPOJ BMMB QJFNPOUFTF 1J[[B USPNQF M PFJM 4BMTB BJ DBQQFSJ 4BMTB BMMP ZPHVSU EJ TPJB 4BMTB EJ QSF[[FNPMP DPUUB 4BMTB EJ QSF[[FNPMP DSVEB 4BMTB NBMUFTF 4BMTB QJDDBOUF BJ DBQQFSJ 4BMTB 4PVCJTF 4BMTB WFMMVUBUB 5PSUB SVTUJDB BMMF DJNF EJ SBQB 5PSUJMMBT DPO QVS¼ EJ GBHJPMJ
1SJNJ QJBUUJ BTDJVUUJ F JO CSPEP "JHVP CPVMJEP [VQQB E BHMJP BMMB QSPWFO[BMF $FSFBMJ F MFHVNJ BMMB DBNQBOB $SFNB EJ GBHJPMJ
4FO[B MBUUF F TFO[B VPWB
$SFNB EJ QJTFMMJ BMM FSCB DJQPMMJOB $SFNB EJ QPNPEPSJ 'VTJMMJ JO TBMTB CJBODB -BTBHOF BMMB MJHVSF .JHMJP DPO DJQPMMF VWFUUB F NBOEPSMF .JOFTUSB TQF[JBUB EJ DJQPMMJOF 1BODPUUP BM QPNPEPSP 1BTTBUP EJ DBSPUF BM DPSJBOEPMP 1BTTBUP EJ TFEBOP BM TFTBNP 1FOOF DPO QPNPEPSP GVOHIJ F QJOPMJ 1FOOF JO TBMTB CJBODB F WFSEF 3JTP QSJNBWFSB 3JTP SPTTP F WFSEF 4QBHIFUUJ BMMF OPDJ 4QBHIFUUJ TUJNPMBOUJ 5JNCBMMP EJ SJTP 5SFOFUUF BWWBOUBHHJBUF VQQB EJ [VDDB F ESBHPODFMMP ;VQQB GSFEEB ;VQQB GSFEEB BWPDBEP
7FSEVSF MFHVNJ F UPGV $BQPOBUB EJ /BUBMF $BSPUF BMM VWFUUB $BSPUF BMMB QBOOB EJ TPJB $BSPUF BM DVSSZ $BSPUF F SBQF HMBTTBUF $BTTFSVPMB EJ DBSDJPm $BWPMm PSF Tm [JPTP $IJMJ WFHFUBSJBOP $JQPMMJOF BMMF FSCF BSPNBUJDIF $JQPMMJOF HMBTTBUF BMMP [FO[FSP 'BHJPMJOJ DPO QPNPEPSP F TFTBNP 'BHJPMJOJ JO TBMTB E FSCF 'BHJPMJ EJ 4QBHOB BM WFSEF 'BWF F [VDDIJOF
'JOPDDIJ BM MJNPOF 'VOHIFUUJ BHMJP F MJNPOF *OGPSOBUB EJ QBUBUF F QPNPEPSJ *OGPSOBUB EJ UPGV F [VDDIJOF BM QPNPEPSP *OTBMBUB RVBTJ OJ[[BSEB *OTBMBUB EJ DBWPMP *OTBMBUB EJ DBWPMP SPTTP F VWFUUB *OTBMBUB EJ GBHJPMJ F GBHJPMJOJ *OTBMBUB EJ m OPDDIJ BSBODF F OPDJ *OTBMBUB EJ GVOHIJ F DBSDJPm *OTBMBUB EJ TFEBOP SBQB *OTBMBUB EVMDBNBSB *OTBMBUB UFY NFY -B TUFNQFSBUB SJDFUUB TJDJMJBOB .FMBO[BOF DPO MF PMJWF .FMBO[BOF DPO QPNPEPSP F QFTUP $JQPMMJOF BMMF FSCF BSPNBUJDIF .JTUP EJ WFSEVSF FTUJWF .PVTTBLµ WFHFUBSJBOP 1BQQB DPM QPNPEPSP 1FQFSPOJ SJQJFOJ EJ UPGV 1PNPEPSJ BMMB QSPWFO[BMF 1PNPEPSJ SJQJFOJ 4FEBOP DPO BSBODJB F OPDJ 4QBHIFUUJ EJ [VDDB 4QF[[BUJOP BJ GVOHIJ 4QJOBDJ JO BHSPEPMDF 4VDDPUBTI SJDFUUB BNFSJDBOB 5PGV GSJUUP 7FSEVSF BMM PSJFOUBMF 7FSEVSF BM DVSSZ ;VDDB BM GPSOP ;VDDIJOF DPO SJQJFOP EJ NJHMJP ;VDDIJOF HSBUJOBUF BMMF NBOEPSMF ;VDDIJOF TQSJOU BM MJNPOF
4FO[B MBUUF F TFO[B VPWB
5PSUF F EPMDJ BM DVDDIJBJP #BOBOF BM GPSOP #JTDPUUJ EJ BWFOB BM DJPDDPMBUP #PNCB WBOJHMJB F DJMJFHJB $FSDIJP EJ QJOPMJ $POTFSWB EJ BNBSFOF 'POEVUB EJ DJPDDPMBUB ,BOUFO USPQJDBMF .FMF HSBUJOBUF 1BOEPMDF BMMB DBOOFMMB 1BOEPMDF OFSP 1BOF DPO OPDJ F VWFUUB 1BOJOJ EPMDJ 1FSF DPUUF 2VBESBUP E BMCJDPDDIF 4PSCFUUP BMM BSBODJB 4PSCFUUP WFMPDF 4USVEFM EJ NFMF 5PSUB BMMF DBSPUF 5PSUJOF EJ GBSJOB EJ DBTUBHOF
40.."3*0 13&'";*0/& 1FSDIยน DVDJOBSF TFO[B MBUUF F TFO[B VPWB -"55& & 607" 46- #"/$0 %&(-* *.165"5* *- -"55& i-F UFOUB[JPOJ EFM EPUUPS "OUPOJPw -BUUF EJ JFSJ F MBUUF EJ PHHJ 'BUUJ F NJTGBUUJ * %&3*7"5* %&- -"55& $6$*/"3& 4&/;" #6330 & 1"//" "M QPTUP EFM MBUUF MF CFWBOEF WFHFUBMJ (MJ PMJ WFHFUBMJ &7*5"3& -"55& & 607" 1&3 .05*7* &5*$* -& 607" 0NCSF F MVDJ 6PWB /P HSB[JF -ยต EPWF TJ OBTDPOEPOP MF VPWB $6$*/"3& 4&/;" 607" $0/04$&3& (-* "%%&/4"/5* - &26*-*#3*0 "-*.&/5"3& 4&/;" -"55& & 607" -FHVNJ 5PGV EJ TPJB F EJ DBOBQB *M TFJUBO BJ MVQJOJ 4FO[B MBUUF Oยน VPWB MB WJUBNJOB # 3VPMP F DBSFO[F .B EPWF TJ USPWB -F DBUFHPSJF B SJTDIJP 2VBOUB OF TFSWF 3*$&55"3*0 "OUJQBTUJ TBMTF GPDBDDF F UPSUF TBMBUF 1SJNJ QJBUUJ BTDJVUUJ F JO CSPEP 7FSEVSF MFHVNJ F UPGV 5PSUF F EPMDJ BM DVDDIJBJP */%*$& %&--& 3*$&55&
Giuliana Lomazzi è giornalista pubblicista, autrice e traduttrice letteraria. Si occupa di terapie, benessere e alimentazione naturali, senza trascurare l’aspetto ludico del benessere (gastronomia e viaggi). Cura articoli di alimentazione e salute per Aam Terra Nuova e collabora con varie testate. Ha al suo attivo vari libri che spaziano dalle cure naturali all’alimentazione. Per Aam Terra Nuova ha pubblicato ABC dell’alimentazione naturale (2008).
www.aamterranuova.it Uova, latte e derivati: un gruppo di alimenti che compaiono, a volte in abbondanza e troppo spesso, in moltissime preparazioni dolci e salate. Sembra che in cucina non se ne possa fare a meno per realizzare torte, salse, dolci al cucchiaio e tanti altri piatti. Non tutti però li gradiscono, vuoi per motivi etici ed ecologici, vuoi perché sono due alimenti capaci di provocare intolleranze, reazioni allergiche e sovrappeso. Questo manuale ne spiega con chiarezza tutte le problematiche, partendo dalla questione nutrizionale per arrivare al momento di fare la spesa, insegnandoci a riconoscere uova, latte e gli altri derivati animali «nascosti» nei cibi preparati. Rinunciare a questi alimenti non significa affatto rischiare di squilibrare la dieta, anzi: questo libro spiega come fare, proponendo oltre 100 ricette. Un manuale alla portata di tutti, dai vegan convinti a chi si avvicina per la prima volta a un’alimentazione senza carne e derivati animali.
ISBN 88-88819-31-0
€ 10,00