Piatti caldi per il freddo inverno
Ho dei gusti semplicissimi; mi accontento sempre del meglio.
Oscar Wilde
Idee chiare per lo scrittore… E noi, puntiamo sempre al meglio per la nostra alimentazione?
Certo è che con questo freddo il nostro corpo chiede calore e difesa del sistema immunitario a rischio di raffreddori e influenze (specie per anziani e bambini).
Quindi, cosa mettere a tavola quando fuori piove o nevica?
Vi diamo 5 consigli pratici per combattere il freddo mangiando:
- Assumere antiossidanti. Per esempio vitamina A , E e C: quest’ultima ha anche un’azione antinfiammatoria contro batteri e virus. Ne bastano piccole dose (60 milligrammi al giorno) che prò devono aumentare in gravidanza e nelle persone che fumano. La vitamina C inoltre, aiuta all’assorbimento del ferro specie quello contenuto nelle verdure;
- Ferro e zinco. Due minerali essenziali per il funzionamento delle difese immunitarie. Lo zinco per esempio, stimola la produzione di anticorpi.
- Frutta e verdura. Importante la loro assunzione per assorbire vitamine e minerali. Quali? Kiwi, broccoli, cavolo, agrumi, verze etc; se ne consigliano 5 porzioni al giorno;
- Le spezie. Aglio e cipolla sono ricchi di vitamine e sali minerali e hanno altresì proprietà antisettiche, fluidificano e aiutano a eliminare il catarro. Il curry e il peperoncino a loro volta, contengono principi antinfiammatori;
- Liquidi. Acqua, tisane, infusi, brodi e zuppe creano vasodilatazioni a beneficio delle vie aree e respiratorie.
Vi è venuta fame? Nessun problema, ecco una ricetta calda calda per voi!
Ribollita di cavolo nero
Ingredienti:
cavolo nero 700 gr
erbette (bietole) 500 gr
fagioli cannellini secchi 310 gr
verza 150 gr
verdure aromatiche (50 g carota, 50 g sedano, 50 g cipolla) 150 gr
pane casareccio
brodo vegetale
olio extravergine d’oliva
sale
pepe.
Procedimento:
Per preparare la ribollita ammollate i fagioli in acqua per 12 ore, sciacquateli, scolateli e lessateli (partite da acqua fredda) facendoli sobbollire per 45’. Tagliate in minuscoli dadini sedano, carota e cipolla; pulite le erbette dividendo le foglie dai gambi, poi tagliate entrambi finemente. Pulite il cavolo nero e la verza e tagliateli a striscioline. Mettete in una pentola di coccio 3-4 cucchiai di olio, sedano, carota e cipolla e i gambi delle erbette; rosolate tutto insieme per 10’, finché le verdure non si ammorbidiscono, quindi unite le foglie delle erbette, il cavolo e la verza; fatele insaporire bene nel soffritto per 10’, poi coprite con il brodo e cuocete con il coperchio per 15‑20’. Aggiungete 4 mestoli dell’acqua di cottura dei fagioli, ricca di amidi, per legare un po’ la zuppa. Frullate un terzo delle verdure in cottura insieme a metà dei fagioli, poi rimettete la crema ottenuta nella pentola di coccio, insieme con i fagioli rimasti. Aggiustate di sale e cuocete ancora per 40’, spegnete e servite la ribollita in cocotte di coccio con 2 fette di pane casareccio ciascuna, bene inzuppate, completando con un filo di olio crudo e pepe.
(fonte: lacucinaitaliana.it)
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