Serves 6
• 400 g (14 oz or 3 ¼ cups) plain flour
Clean the beets keeping only the leaves, wash them, chop them roughly, add salt and drain them for 15 minutes. Then mix them with the cheese, breadcrumbs, a pinch of pepper and 2 tablespoons of oil. Mix the fl our with water, 2 tablespoons of oil and a good pinch of salt. Divide the dough in half and roll out two sheets slightly larger than the size of the baking tray. Grease the tray with oil, roll out the fi rst sheet and pour the mixture and let it rise. Cover with the second sheet, overlapping the edges of the fi rst, pressing to close the pie. Brush the surface with plenty of oil and puncture the top of the pie with a fork. Bake in the oven at 200 °C (392 °F) until the pastry turns to a golden brown.
Beets are rich in beta-carotene, also called “provitamin” as the body is able to transform it into vitamin A. A portion of this recipe is able to provide (by estimating the conversion) about half of the recommended daily intake of vitamin A.
VALUES PER SERVING
Energy 400 kcal
Protein 16 g
Fat 11.7 g
Carbohydrates 57 g
Values calculated for total ingredients, divided by 6 portions
Serves 4
• 250 g (0.5 lb) rice
• 250 g (0.5 lb) fresh pumpkin
• 20 g (0.7 oz) butter
• 30 g (1 oz) shallot
• ½ glass of dry white wine
• Parsley
• 1.5 liters (51 fl oz or 6 cups) vegetable broth
• Extra virgin olive oil
• 20 g (0.7 oz) Grana Padano (similar to Parmigiano Reggiano)
• Salt
• Pepper
Sauté the chopped shallot in a pan with the oil, then add the sliced pumpkin. Add the wine and when it has evaporated add salt, cover and stew over low heat for 10 minutes, stirring occasionally. Bring the broth to a boil and add the rice to the pumpkin, toasting it lightly, then fi nish cooking it by adding the broth a little at a time. When the rice is cooked, stir in the butter and grated cheese and sprinkle with chopped parsley. Serve with freshly ground pepper.
Although rice itself has a high glycemic index, this can be infl uenced by the cooking method. The typical cooking of risotto, for example, gives the rice a more moderate glycemic index.
VALUES PER SERVING
Energy 341 kcal
Protein 6.7 g
Fat 12.4 g
Carbohydrates 53.1 g
Values calculated for total ingredients, divided by 4 portions.
Serves 4
• 2 sea breams (gilthead breams) around 500 g (1 lb)
• ½ onion
• 1 clove of clove
• Parsley
• 50 g (1.7 oz or 1/3 cup) raisins
• 1 bay leaf
• 1 l (34 fl oz or 4 cups) dry white wine
• ½ glass of extra virgin olive oil
• Salt, pepper
Scale the sea breams, clean them and cut them into slices. Arrange them in a terracotta casserole and cover them with the wine, the raisins, soaked in warm water and squeezed, the chopped parsley and garlic, the onion cut into rings and the bay leaf broken in half. Season with salt and pepper and leave to marinate for an hour. Then put the pan on the fi re and cook over low heat for 10 minutes. Take the fi sh out and transfer it to a serving dish, continuing to cook the sauce to thicken it.
Pass it through a colander and put it on the fish, completing with a drizzle of raw olive oil.
VALUES PER SERVING
Energy 270 kcal
Protein 30.1 g
Fat 13.1 g
Carbohydrates 11 g
Values calculated for total ingredients, divided by 4 portions.
Serves 4
• 1 cauliflower
• 1 dozen black olives
• 1 tbsp capers
• 1 pickled pepper
• White wine vinegar
• 4 tbsp extra virgin olive oil
• Salt
Wash the caulifl ower and divide it into fl orets, rinse them and blanch them in a little water with a pinch of salt: the caulifl ower must remain al dente, fi rm and not overcooked. Drain and season immediately with the vinegar, oil, olives, capers and pepper cut into strips.
Cooking in water for less than 10 minutes manages to keep most of the micronutrients contained in caulifl ower intact. One serving of this recipe provides 15% of the recommended daily intake of zinc.
VALUES PER SERVING
Energy 153 kcal
Protein 6.6 g
Fat 116 g
Carbohydrates 5.5 g
Values calculated for total ingredients, divided by 4 portions.
Serves 8
• 350 g (12 oz or 2 ¾ cups) chestnut flour
• 80 g (3 oz or ½ cup) raisins
• 100 g (3.5 oz or ¾ cup) pine nuts
• 4 tbsp of extra virgin olive oil
• 1 Sprig of rosemary
• A few walnuts
• 1 glass of sweet wine
• Salt
Let the raisins rest in the warmed wine. In the meantime, sift the chestnut fl our and add it to 600 ml (20 fl oz or 2 ½ cups) of room temperature water. Add a pinch of salt and oil, working until the batter is not too dense. Add the coarsely chopped walnuts and pine nuts, the drained and squeezed raisins and the rosemary needles. Spread the dough onto a baking pan coated in oil: the thickness of the mixture should be 2 cm (a little bit more than ½ inch) maximum. Also brush the surface with oil, sprinkle with a few needles of rosemary and bake at 180 °C (356 °F) for about 40 minutes, or until little cracks begin to form on the surface.
VALUES PER SERVING
Energy 320 kcal
Protein 7.2 g
Fat 14.7 g
Carbohydrates 39 g
Values calculated for total ingredients, divided by 8 portions.
