Eggs, milk and derivatives from sustainable farming

Eggs are certainly a nutritious and versatile food and an excellent source of high-quality proteins . In particular, the egg white , which with only about 43 calories, and being composed mainly of water and proteins, is the food of choice in protein and low-calorie diets. But even in a classic daily diet, they can be easily included, both as a main dish and as an ingredient in recipes, thus providing precious vitamins A, D, E and B12 , vital for the health of the eyes, bones and nervous system.

Milk is like eggs, a food that can bring benefits to the body and is widely used in our cuisine. For many decades it has been indicated as an essential source of calcium and vitamins to add to the daily diet, starting with breakfast. But more recent studies have revealed that in reality, the plant kingdom and in particular legumes , dried fruit and aromatic herbs , especially sage, contain higher quantities. However, for many it remains a refreshing and tasty drink, with a significant supply of important vitamins such as vitamin D , which helps the body absorb calcium and supports the health of the immune system.

Cream is a milk derivative, obtained through a centrifugation process, whereby the fat part of fresh milk separates naturally from the liquid part by rising to the surface: when a foamy layer, a dense "cloth" is created on the surface, this is collected in containers. Cream is often used as an ingredient to add a note of creaminess and flavor to dishes or as a base for pastries. Since it is very rich in saturated fats , which, if consumed in excess, can increase the risk of heart disease , it is important to consume it in moderation in a regular diet.

Butter is also a derivative of cream. To make it, even at home, you need to whip the cream until the fats have completely separated from the liquids. Squeeze the resulting mixture well and give it the desired shape, placing it in greaseproof paper, such as baking paper, or covered with beeswax. You can save the leftover liquid, or buttermilk , to make particularly soft and fragrant desserts, as a substitute for milk. Making it at home is really simple, but above all very rewarding and considerably tastier. But butter, like cream, is also rich in saturated fats , so it is advisable to limit its use and look for healthier alternatives when possible.

Yogurt is the healthiest of all dairy products. Rich in proteins and probiotics that are beneficial for our digestive system, it can be a valuable ally for a balanced and low-calorie diet. Studies have shown that regular consumption can help improve digestion, strengthen the immune system and promote intestinal health . It is important to choose natural yogurts with no added sugar, so as to obtain all the benefits and without excess calories. You can enjoy it alone, as a snack or for breakfast with cereals and fresh fruit or incorporate it into various sweet and savory recipes.