Category Archives: High-fibre Food

Light Wholemeal Spelt Brioches

July 26, 2014Bread & Buns, High-fibre Food, How to, Sourdough, VegetarianBread, Breakfast, Brioches, Cornetti, Croissants, Italian, Recipe, Snack, Sourdough, Spelt flour, Whole grainSerena @ foodfulife

Brioche and cappuccino are, without a doubt, Italians’ favourite breakfast! Yes, our ideal breakfast would be a brioche filled with plenty of custard and a nice warm cappuccino, topped with a lot of cocoa powder! It’s not something we would have every day (even though some people might do) but it’s something we’d treat ourself with during weekends and special occasions. Sometimes waking up to a warm brioche and a cappuccino is a really nice way to start the day in full swing!

Since I started this blog, I have always wanted to try and make my own brioches, but for one reason or another I kept on postponing it…Last week I finally gave it a go and here is my brioche recipe! I have to say, I thought it was going to be much more complicated! The method is not too difficult if you follow all the steps of the recipe, it just takes some time and care. You can prepare your brioches in your spare time and store them in the freezer, where they will last up to a month. They are very nice when you warm them up in the morning!

Italian brioches have a similar shape to croissants but the dough is sweeter and softer. This recipe is quite light, it has some fibres and it’s not too sweet, so you can fill the brioches with whatever you like, if you wish.

Wholemeal Spelt Brioches (sourdough recipe).

Medium difficulty

Ingredients

For 2 trays (approximately 12-14 brioches)

For the starter

100 g (3.5 oz) manitoba flour

50 g (1.7 oz) semisolid sourdough (made with manitoba flour, or plain flour)

water

For the dough

150 g (5.29 oz) manitoba flour

100 g (3.5 oz) plain flour

100 g (3.5 oz) wholemeal spelt flour

100 ml (3.38 us fl oz) milk (at room temperature)

2 egg (1 egg for the dough and 1egg to brush on top of the brioches)

1 egg yolk

60 g (2.1 oz) butter, softened

a pinch of salt

50 g (1.7 oz) brown sugar

1 teaspoon of honey

2 drops of vanilla extract

a little bit of grated lemon zest (use an organic lemon)

icing sugar

Method.

1. Prepare the sourdough starter the night before and let it rise overnight at room temperature. Mix 100 g manitoba flour with 50 g of sourdough and enough water to get a smooth and moist dough. Cover it with cling film and let it rise for 12 hours.

2. The next morning, mix the rest of the flour with the starter, then add 1 egg, the egg yolk, the brown sugar, a few drops of vanilla extract, a little bit of grated lemon zest and honey. Mix well. Add the butter and a pinch of salt. Knead well, adding a little ‘flour if necessary.

3. Allow the dough to rise until it doubles in volume (it will take a few hours).

4. When risen, gently roll out the dough using a rolling pin. Then divide the sheet of dough into 2 and cut a few triangles (see the picture).

5. Roll each triangle and shape the brioches like small croissants. Then place them on 2 baking sheets greased with butter and dusted with flour. Brush your brioches with a beaten egg (or milk).

6. Bake at 200 ° C (392° F) for about 20 minutes with steam (you can do that by putting a small pan filled with boiling water in the oven; while the brioches are cooking the water will release steam and the brioches will remain soft inside). Let cool and dust with icing sugar.

Brioches semi-integrali di farro (con lievito madre).

media difficoltà

Ingredienti

Per 2 teglie (circa 12-14 brioches)

Panetto di lievito o biga

100 g di farina manitoba

50 g di lievito madre semisolido (con base di farina manitoba o farina 00)

acqua q. b.

Per l’impasto

150 g di farina manitoba

100 g di farina 00

100 g di farina integrale di farro

100 ml di latte a temperatura ambiente

2 uova (1 uovo servirà per lucidare le brioches)

1 tuorlo

60 g di burro ammorbidito

un pizzico di sale

50 g di zucchero integrale di canna

1 cucchiaino di miele

2 gocce di estratto di vaniglia

un po’ di buccia grattugiata di un limone biologico

zucchero a velo q. b.

Preparazione.

1. Preparate il panetto di lievito la sera prima e lasciate lievitare tutta la notte a temperatura ambiente. Mescolate 100 g di farina manitoba e 50 g di lievito madre con un po’ d’acqua. Coprite con la pellicola e lasciate lievitare per 12 ore (a temperatura ambiente).

2. La mattina dopo mischiate le farine e aggiungete il panetto lievitato, un uovo intero, un tuorlo, 50 g di zucchero di canna, l’estratto di vaniglia, la buccia di limone e il miele. Amalgamate bene, poi aggiungete il burro e un pizzico di sale. Lavorate bene l’impasto, aggiungendo un po’ di farina se necessario.

3. Lasciate lievitare l’impasto fino a quando sarà raddoppiato di volume.

4. Dopo la lievitazione stendete l’impasto delicatamente con un matterello, poi dividetelo in due e tagliate dei triangoli.

5. Arrotolate le brioches e mettetele su due teglie imburrate e infarinate. Spennellate le brioches con dell’uovo sbattuto per lucidarle (potete anche usare del latte al posto dell’uovo).

6. Cuocete a 200 °C per circa 20 minuti con del vapore (cioè mettete nel forno anche un pentolino di metallo colmo d’acqua bollente; con questo metodo le brioches resteranno morbide dentro e non si asciugheranno). Lasciate raffreddare e spolverate con zucchero a velo.

Traditional Recipe: La Peperonata

Peperonata is a delicious traditional Italian dish made with yellow and red bell peppers and a few other ingredients. It’s a dish full of character and flavour! It can be a great side dish and it can be a fantastic appetizer, when served with grilled rustic bread, like a bruschetta. The recipe I am publishing this week is my mother’ s peperonata. My mother made a few adaptations to the traditional recipe to achieve a creamier and very tasty dish. Nothing can beat my mother’ s peperonata! So sweet, flavourful and delicate at the same time; it really melts in the mouth!

While cooking, the onions will melt creating a lovely creamy sauce which works perfectly with the rest of the ingredients. Give it a try, you’ll love it!

Tips. For extra flavour you can use Ketchup instead of tomato paste. The cooking time might vary for the thickness of the peppers.

La Peperonata.

Ingredients

For 4-6 servings

Easy

Preparation and cooking time: 50 minutes

3 tablespoons extra virgin olive oil

2 large onions, chopped

4 bell peppers (2 yellow and 2 red)

1 tablespoon of capers (possibly in vinegar)

6 good quality pitted green olives

6 good quality pitted black olives

1/2 a tablespoon tomato paste (or tomato ketchup)

white wine (only if necessary)

a handful of pine nuts (optional)

salt and pepper to taste

Method.

1. Cut each pepper into 4 pieces and then slice them horizontally into slices (2 cm thick). Cut also the onions into thick slices.

2. In a large frying pan, sauté the onion and the peppers with a clove of garlic in 3 tablespoons of extra virgin olive oil.

3. Add the capers, the olives and the pine nuts.

4. Add some tomato paste (or tomato ketchup), then cover and cook for 40 minutes over a low heat (add a little of white wine if it’s too dry). Let simmer until the peppers get really tender.

5. Remove the lid and let most of the juices evaporate. Season with salt and pepper, then serve (you can serve the peperonata hot or cold).

La Peperonata.

Ingredienti

Per 4-6 persone

Facile

Tempo di preparazione e cottura: 50 minuti

3 cucchiai d’olio extra vergine d’oliva

2 cipolle tagliate grosse

4 peperoni, due gialli e due rossi

1 cucchiaio di capperi sott’aceto

6 olive verdi

6 olive nere

1/2 cucchiaio di passata di pomodoro (oppure ketchup, per una peperonata più saporita)

vino bianco q. b. (facoltativo)

una manciata di pinoli (facoltativo)

sale e pepe q. b.

Preparazione.

1. Tagliate i peperoni in 4 pezzi e poi a strisce orizzontali. Affettate le cipolle grossolanamente.

2. In una padella grande, fate soffriggere la cipolla, i peperoni e uno spicchio d’aglio tagliato a metà.

3. Aggiungete ai peperoni un cucchiaio abbondante di capperi, 6 olive verdi, 6 olive nere e alcuni pinoli.

4. Aggiungete il concentrato di pomodoro, poi coprite e fate cuocere a fuoco lento per 40 minuti (se occorre aggiungete un po’ di vino bianco).

5. Quasi a fine cottura, levate il coperchio e fate ritirare un po’ il liquido. Aggiungete il pepe, il sale e servite. La peperonata è ottima anche servita fredda.

Mixed Seed Wholemeal Bread Recipe (High-Fibre Food)

May 30, 2014Bread & Buns, Dairy-free, High-fibre Food, Sourdough, Vegan, VegetarianBread, Dairy-free, Fennel seeds, Flax seeds, High in fibre, Home-made, Pescetarian, Recipe, Sesame seeds, Sourdough, Soy-free, Vegan, Vegetarian, Whole grains, whole wheat, WholemealSerena @ foodfulife

A delicious loaf of bread with a lot of tasty seeds inside! This is a great breakfast or sandwich bread,very tasty, crunchy on the outside and soft in the middle. I actually served it with a nice salad and I really enjoyed it!

You can prepare the dough in the evening and keep it in the fridge with a few tablespoons of water, it will rise slowly through the night. The day after you have to take it out of the fridge a couple of hours before you bake it.

Mixed Seed Wholemeal Bread.

150 g (5.2 oz) plain flour / unbleached all-purpose flour

100 g (3.5 oz) of durum wheat semolina flour

100 g (3.5 oz) whole spelt flour

100 g (3.5 oz) of wholemeal flour

135 g (4.76 oz) of sourdough (semi-liquid, made with plain or Manitoba flour) or 15 g of yeast

1/2 tsp of barley malt

1 tablespoon of extra virgin olive oil and some more to grease the tin

8 g (0.28 oz) of ground sea salt

1 tablespoon of flax seeds

1 tablespoon sesame seeds

1 tablespoon poppy seeds

1/2 tablespoon of fennel seeds

Method.

1. Toast the seeds in a very hot oven for about 5 minutes (at 200°C/392 °F).

2. Sift and mix the flours. Add the seeds, the sourdough (or yeast), 1 tablespoon of extra virgin olive oil, the barley malt and the salt. Mix everything well until you have a smooth dough.

3. Let the dough rise until it doubles in volume (1-2 hours for the yeast, 3-6 hours for the sourdough).

4. Bake in a loaf tin ( 3.9 inches x 10.2 inches), lightly greased with extra virgin olive oil, at 200 ° C (392°F) for 25-30 minutes. Let cool and then serve with a nice salad.

Pane integrale ai semi.

150 g di farina 00

100 g di semola di grano duro

100 g di farina integrale di farro

100 g di farina integrale

135 g di lievito madre (semi liquido, con base di farina 00 o manitoba)
oppure 15 g di lievito di birra

1/2 cucchiaio di malto d’orzo

1 cucchiaio d’olio extra vergine d’oliva per l’impasto e un po’ di più per ungere la teglia

1 cucchiaio di semi di lino

1 cucchiaio di semi di sesamo

1 cucchiaio di semi di papavero

1/2 cucchiaio di semi di finocchio

Preparazione.

1. Fate tostare i semi per qualche minuto nel forno a 200°C, oppure in una padella.

2. Setacciate e unite le farine. Aggiungete i semi, il lievito, 1 cucchiaio d’olio extra vergine d’oliva, il malto d’orzo e il sale.

3. Fate lievitare fino a far raddoppiare l’impasto di volume (1-2 ore per il lievito di birra, 3-6 ore per il lievito madre).

4. Infornate a 200 °C per 25-30 minuti (ho usato una teglia profonda 10 cm x 26 cm). Fate raffreddare e servite con una buona insalata.

Traditional Recipe: Pasta e Fagioli

April 24, 2014Budget-friendly Recipes, Dairy-free, High-fibre Food, Main Dishes, Pasta and Rice, Traditional Recipes, Vegan, VegetarianBorlotti beans, Budget-friendly, Dairy-free, Food, Italian cooking, Italian cuisine, Pasta, Recipe, Slow cooker, Traditional cooking, Vegan, Vegetable proteins, VegetarianSerena @ foodfulife

Budget friendly, easy and delicious, pasta e fagioli (pasta and borlotti beans) is one of the most appreciated and popular recipes in Italy. Like many traditional recipes many variations exist of this wonderful Italian dish. We use different herbs, sometimes we add bacon or lard and we can replace borlotti beans with cannellini. The recipe that I am going to share today is one of my favourite dishes since I was a child. Pasta e fagioli is a complete meal with high protein content, perfect for vegetarian and vegan diets. As a vegan or low fat version, you can serve it without Parmesan, it’s delicious anyway! 🙂

Pasta e Fagioli.

Ingredients

for 2 Servings

Easy

Preparation: 10 minutes

Cooking: 25 minutes

110 g (3.88 oz) ditaloni rigati (or broken spaghetti or tagliatelle)

2 cans borlotti beans (keep 1 cup of borlotti beans to add at the end of the cooking process)

4 tablespoons of extra virgin olive oil

6 cherry tomatoes (or piccadilly), washed and diced (optional)

1 medium onion, finely chopped

2 cloves of garlic, finely chopped

2 sprigs of fresh rosemary

2 bay leaves, washed

2 sprigs of fresh sage

500 ml (16.9 us fl oz) organic vegetable broth (made with water and organic vegetable stock)

1/2 tablespoon tomato paste

Parmesan to taste (optional, but nice!)

salt and black pepper to taste

Method.

1. Wash and chop the sage and rosemary (removing the hard stems).

2. In a large sauce pan, gently fry the onion with 3 tablespoons of extra virgin olive oil, then (after a few minutes) add the garlic.

3. Drain and rinse the borlotti beans. Put the beans with the tomatoes in the pan. Sauté for a few minutes, then pour in the vegetable broth with 1/2 a tablespoon of tomato paste and 2 bay leaves. Stir well.

4. Cook over a medium heat for about 15 minutes, until the broth is partially absorbed, then add the chopped herbs.

5. Turn off the heat. Using an immersion blender, mix everything well. Turn on the heat, add 1 cup of borlotti beans and the pasta. Stir well and simmer for another 10 minutes.

6. Season with salt and pepper, turn off the heat. Serve with a tablespoon of extra virgin olive oil and plenty of parmesan (optional).

Pasta e Fagioli

Ingredienti

Per 2 persone

Facile

Preparazione: 10 minuti

Cottura: 25 minuti

110 g di ditaloni rigati (oppure spaghetti spezzettati o tagliatelle)

2 scatole di fagioli borlotti (tenete una tazza di borlotti da aggiungere a fine cottura)

4 cucchiai d’olio extra vergine d’oliva

1 cipolla media, tritata finemente

6 pomodorini (piccadilly o ciliegino), lavati e tagliati a dadini (facoltativo)

2 spicchi d’aglio, tritato finemente

2 rametti di rosmarino

2 foglie di alloro, lavate

un mazzetto di salvia fresca

500 ml di brodo vegetale (biologico)

1/2 cucchiaio di concentrato di pomodoro

Parmigiano q. b. (facoltativo)

sale e pepe q. b.

Preparazione.

1. Lavate e tritate la salvia con il rosmarino (togliendo i gambi).

2. Fate soffriggete la cipolla con 3 cucchiai d’olio extra vergine d’oliva. Dopo qualche minuto aggiungete l’aglio.

3. Scolate, sciacquate i fagioli e aggiungeteli con i pomodorini al soffritto. Fate rosolare per qualche minuto, poi aggiungete il brodo vegetale con 1/2 cucchiaio di concentrato di pomodoro e le foglie d’alloro. Mescolate bene.

4. Fate ritirare il brodo per 15 minuti, poi levate le foglie d’alloro e aggiungete le erbe tritate.

5. Spegnate il fuoco e con un frullatore ad immersione frullate bene tutto. Aggiungete la pasta e i borlotti che avete tenuto da parte. Fate cuocere a fuoco moderato (mescolando continuativamente) per altri 10 minuti.

6. Spegnete il fuoco e condite con un po’ d’olio extra vergine d’oliva, sale e pepe. Servite con abbondante parmigiano.

Budget Friendly And Full Of Flavour!

April 9, 2014Budget-friendly Recipes, Gluten-free, High-fibre Food, Main Dishes, Pasta and Rice, VegetarianBudget-friendly, Corn salad, Food, Fresh peas, Gluten-free, Grains, Italian, Recipe, Rice, Risotto, Spring, Valerianella, Vegetables, VegetarianSerena @ foodfulife

This week we are going to prepare a lovely spring risotto with corn salad and fresh peas. This is a cheap and easy risotto to make, perfect for this season! You don’t usually cook corn salad, but a few weeks ago I had some left in the fridge, so I made a soup with it to use it up and It was really lovely!

Corn salad can be used instead of spinach or asparagus, and in fact the taste is somewhere in between the two vegetables, but very delicate. Moreover, It’s cheaper than a bunch of asparagus, which is great! Give it a try, you’ll love it!!!

Risotto With Fresh Peas And Corn Salad.

Cooking time: 35 minutes

Preparation: 20 minutes

Ingredients

for 2 servings

160 g (5.6 oz, 3/4 cup) arborio rice

100 g (3.5 oz) fresh peas without the pods (about 200 g ,7 oz, with the pods)

100 g (3.5 oz) of corn salad (lamb’s lettuce), washed and roughly chopped

3 shallots, peeled and finely chopped

1 clove garlic, peeled and finely chopped

3 tablespoons extra virgin olive oil

a small piece of butter (which you can replace with 1 tablespoon of olive oil, if you wish)

700 ml (3 cups vegetable stock), warm (made with an organic stock cube and water)

4 tablespoons of grated Parmesan cheese

salt and pepper to taste

a hint of nutmeg (optional, but very nice!)

Method.

1. In a large heavy based pan, pour 3 tablespoons of extra virgin olive oil, add a small piece of butter and gently fry the shallots over a low heat (without burning them). After a few minutes add the garlic, then stir.

2. Add the rice and the peas and stir. After 2 minutes, gradually pour in the vegetable stock.

3. Simmer and stir at a moderate heat until the broth is mostly absorbed. Add the corn salad, then lower the heat and simmer for another 10 minutes (stirring continuously) until creamy.

4. Turn off the heat, season with a hint of nutmeg, 2 tablespoons of Parmesan cheese, salt and pepper; then put the lid on the pan and let the risotto sit for a few minutes. Serve with plenty of grated Parmesan on top.

Tip. Garnish the dish with some fresh corn salad leaves.

Risotto Con Piselli Freschi e Valerianella.

Preparazione: 20 minuti

Cottura: 35 minuti

Ingredienti

per 2 persone

160 g riso arborio

100 g di piselli freschi sbucciati (200 g circa di peso con il bacello)

100 g di valerianella, lavata e tagliata grossolanamente

50 g di scalogno, sbucciato e tritato finemente

1 spicchio d’aglio, sbucciato e tritato

3 cucchiai di olio extra vergine d’oliva

una nonce di burro (che potete sostituire con 1 cucchiaio d’olio in più, se lo desiderate)

700 ml di brodo vegetale, caldo (fatto con un dado biologico)

un pizzico di noce moscata

sale e pepe q. b.

parmigiano grattugiato q. b.

Preparazione.

1. In una pentola grande a fondo spesso, versate 3 cucchiai di olio extra vergine d’oliva, aggiungete il burro e fate soffriggere lo scalogno a fiamma bassa. Dopo qualche minuto aggiungete l’aglio.

2. Unite al soffritto anche il riso e i piselli. Fate rosolare per qualche minuto, poi annaffiate con abbondante brodo vegetale. Continuate ad aggiungere il brodo gradualmente, durante la cottura.

3. Fate cuocere a fuoco moderato (mescolando sempre), finché il brodo si sarà ritirato quasi completamente. Aggiungete la valerianella verso fine cottura, poi abbassate il fuoco e fate cuocere per altri 10 minuti (sempre mescolando).

4. Spegnete il fuoco, condite con un pizzico di noce moscata, qualche cucchiaio di parmigiano, sale e pepe; lasciate riposare per qualche minuto il risotto, chiudendo la pentola con un coperchio. Servite con abbondante parmigiano.

Rich Chocolate Tart with Fresh Raspberries…Yes, but it’s different!

March 14, 2014Dairy-free, Desserts, Gluten-free, High-fibre Food, Vegan, VegetarianCake, Chocolate, Chocolate pastry, Dairy-free, Dark chocolate, Dark chocolate ganache, Dessert, Egg-free, Eggless, Flan, Food, Ganache vegana, Gluten-free, Healthy, Low carb, Tart, Vegan, VeganaSerena @ foodfulife

Vegan, dairy-free, gluten-free, egg-free, with only a little refined sugar and absolutely delicious!!!!

I must admit I was a little bit sceptical about vegan desserts, I thought that without dairy products, desserts would just taste dull! So I decided to give it a try and make this vegan chocolate tart, because I usually like to try things before I make a judgement, especially when I am talking about recipes. I am glad to say that I was wrong! I might even dedicate an entire post to the lovely vegan chocolate ganache that I’ve made for this recipe, because I think it deserves a little place on its own in this blog and a few more words given over to it.

So, today we are going to prepare a delicious mini chocolate tart with a lot of fresh raspberries on top! As a filling, I made a rich dark chocolate ganache. Usually, the chocolate ganache is prepared with heavy whipping cream or butter, I used rice milk instead and I thickened the sauce with a little cornstarch. The result is a velvety smooth chocolate filling that contains little refined sugar and is dairy-free.

This is an amazing vegan dessert that everyone can enjoy!

Rich Chocolate Tart with Fresh Raspberries

Ingredients

For the pastry

2-3 servings.

50 g (1.7 oz) skinless almonds (or hazelnuts, if you prefer)

60 g (2 oz) dark chocolate (organic, with 70% cocoa solids)

60 g (2 oz) rice flour

30 g (1 oz) of potato starch

1/2 teaspoon of baking powder

2 tablespoons of sunflower oil

1 tablespoon of agave syrup (or 1 tablespoon of honey, if you are not on a vegan diet)

a pinch of salt

For the dark chocolate ganache

60 g (2 oz) of dark chocolate (organic, 70 % cocoa)

100 ml (3.38 fl oz US, 0.175 pt UK) rice milk (replace with soya or almond milk, if you prefer)

1 tablespoon of agave syrup (or 2 tablespoon of honey, if you are not on a vegan diet)

1/2 a tablespoon of cornstarch

To garnish

100 g (3.5 oz) raspberries, fresh and washed

a few chocolate chips

Method.

For the pastry.

Preparation: 20 minutes

Cooking: 15 minutes

1. In a double boiler (bain-marie), melt 60 g (2 oz) of dark chocolate.

2. Finely grind the almonds using a food processor, until you get a fine paste.

3. In a small bowl, sift the flour and the potato starch using a fine strainer. Then, mix in the melted chocolate, the almond paste, 1/2 a teaspoon of baking powder, a pinch of salt, 2 tablespoons of sunflower oil and 1 tablespoon of agave syrup (or 1 tablespoon of honey).

4. Place the dough in the refrigerator for 15 minutes.

5. Lightly grease the base of a small cake pan (15-17 cm or 6 – 7 inches of diameter) and bake at 170 ° C (338° F) for about 15 minutes.

For the chocolate ganache.

Preparation: 20 minutes

1. In a double boiler (or bain-marie), melt 60 g (2 oz) of dark chocolate.

2. In a small pan, heat 100 ml (3.38 fl oz US) of rice milk and add it (gradually and stirring) to the melted chocolate (both must be warm).

3. In another pan, mix 1/2 a tablespoon of cornstarch with 1 tablespoon of the chocolate mixture and stir well. Gradually add the rest of the chocolate mixture, then cook over a low heat and stir until the chocolate ganache has thickened (it will take only a few minutes).

4. Turn off the heat, add 1 tablespoon of agave syrup (or 2 tablespoon of honey) and mix well. Let cool.

To garnish.

Refrigeration: 30 minutes

1. Pour the chocolate ganache into the base of the tart, then put the cake in the refrigerator for about 30 minutes.

2. Garnish with plenty of raspberries and some chocolate chips.

Crostata di lamponi con ganache di cioccolato fondente.

Ingredienti

Per la base.

2-3 porzioni.

50 g di mandorle, senza pelle (oppure nocciole, se preferite)

60 g di farina di riso

30 g di fecola di patate

60 g di cioccolato fondente bio ( con 70% di cacao)

1/2 cucchiaino di lievito per torte

2 cucchiai di olio di semi di girasole

1 cucchiaio di sciroppo d’agave (oppure 1 cucchiaio di miele bio, se non seguite una dieta vegana)

un pizzico di sale

Per la ganache al cioccolato fondente

100 ml di latte di riso (oppure latte di mandorle, soia o latte normale)

1 cucchiaio di sciroppo d’agave (oppure 2 cucchiai di miele bio, se non seguite una dieta vegana)

60 g di cioccolato fondente bio (con 70% di cacao)

1/2 cucchiaio di amido di mais

Per guarnire

100 g di lamponi (freschi e ben lavati)

un po’ di scaglie di cioccolato per decorare

Preparazione.

Per la base.

1. Fate sciogliere 60 g di cioccolato fondente a bagnomaria.

2. Tritate molto finemente le mandorle usando un tritatutto.

3. In una terrina, setacciate la farina e la fecola di patate usando un colino molto fine. Aggiungete il cioccolato sciolto, la pasta di mandorle, il lievito per dolci, un pizzico di sale, due cucchiai d’olio di semi di girasole e 1 cucchiaio di sciroppo d’agave (oppure 1 cucchiaio di miele).

4. Impastate bene e mettete in frigo per 15 minuti.

5. Ungete leggermente la base di una piccola teglia (15-16 cm di diametro) e infornate a 170° per 15 minuti.

Per la ganache al cioccolato.

1. Fate sciogliere 60 g di cioccolato fondente a bagnomaria.

2. Scaldate 100 ml di latte di riso in un pentolino e unitelo al cioccolato ancora caldo, mescolando bene.

3. In un altro pentolino, unite una piccola quantità di latte di riso al cioccolato con mezzo cucchiaio di amido di mais (mescolando energicamente). In modo molto graduale, aggiungete tutto il latte al cioccolato, poi fate rassodare la ganache sul fuoco a fiamma bassa, per qualche minuto (continuando a mescolare).

4. Spegnete il fuoco e aggiungete 1 cucchiaio di sciroppo d’agave (oppure 2 cucchiai di miele). Mescolate ancora, poi lasciate raffreddare.

Per guarnire.

1. Versate la crema sulla base della crostata e mettete in frigorifero per 30 minuti.

2. Guarnite con un doppio strato di lamponi e scaglie di cioccolato.

Gluten-free Buckwheat Gnocchi (Step by Step)

February 28, 2014Dairy-free, Gluten-free, High-fibre Food, How to, Low-fat Recipes, Main Dishes, Pasta and Rice, Vegan, VegetarianBuckwheat flour, Egg-free, Food, Fresh Pasta, Gluten-free, Gnocchi, Healthy, Home-made, Low fat, Recipe, Soy-free, Whole grain, WholemealSerena @ foodfulife

I adore gnocchi! Gnocchi with pesto has been my favourite pasta dish since I was a kid. In Italy there are numerous variations of this wonderful pasta, some of which are really colourful and tasty. Today we are going to prepare a gluten-free version made with buckwheat flour. This flour might be a little expensive, but I decided to use it because of the benefits that introducing gluten-free meals in our every-day diet have. Even though I don’t have intolerances or allergies, but also because I think it’s delicious. Of course, it is also a good alternative to traditional gnocchi for celiac people.

A few words about Buckwheat.

Buckwheat is related to sorrel, knotweed and rhubarb. The seeds are fruit seeds, not cereals, very similar to sunflower seeds, and with a distinctive triangular shape. They are rich in protein, important minerals ( iron, phosphorus, zinc, selenium and potassium.) and vitamins B. Buckwheat is normally used in flour or grains. The flour is very tasty and perfect for pasta recipes, in fact, in Italy it is widely used in many traditional dishes.

Ingredients

Preparation: 25 minutes

Potatoes Cooking time: 15-20 minutes + time to cool

Gnocchi Cooking time: 5 minutes

Serves 4-5

1 kg (35.2 oz) large potatoes

200 g (7.05 oz) buckwheat flour (and a little bit more for dusting)

50 g (1.76 oz) potato starch

salt to taste

Tools

wooden board or table

A large pan (with a steaming basket or you can use a steamer if you prefer this cooking method)

a large sieve (to sift the flour)

potato ricer (or a potato masher)

a knife

a fork (or a gnocchi board)

Method

1.Wash, then steam or boil the potatoes for 15-20 minutes (if you boil, put them in cold salted water and then, bring to the boil). Mash the potatoes and let cool. Once they have cooled down, add the flour and starch (previously sifted and mixed).

2. Combine all the ingredients, add some salt and work until you get a soft and smooth dough (adding some flour, if necessary).

3. Dust the board, then divide the dough into 4-5 equal pieces and roll each piece into long ropes (the ropes should be 1,5 cm [0.39 uk inches] high). Cut each rope into small pieces (3 cm [ 1.18 uk inches] long and 1,5 cm [ 0.39 uk inches] high).

4. Use a fork to indent the gnocchi by pressing the centre and roll each piece on the fork (watch the video below) , in this way the gnocchi will absorb the condiment better.

Watch the video:

5. Add more flour to prevent the gnocchi from sticking together and lay them a little apart from each other on a table, previously covered with clean kitchen cloths (I used a plate because I prepared only one portion). Cook as soon as possible.

Tips.

Boil in plenty of salted water for a few minutes. Once they rise, gently drain and season as you prefer (serve these wonderful gnocchi with pesto or with a nice tomato sauce. If you don’t follow a vegan or a low-cal diet I suggest you try them with a gorgonzola sauce).

Gnocchi di patate e grano saraceno.

Preparazione: 25 minuti

Cottura delle patate: 15-20 minuti + il tempo di farle un po’ raffreddare

Cottura degli gnocchi: 5 minuti

Ingredienti

per 4-5 persone

1 kg di patate farinose

200 g di farina di grano saraceno ( e un po’ di più per infarinare)

50 g di fecola di patate

sale q.b.

Utensili

una spianatoia di legno abbastanza grande

Una pentola grande (con cestello per cottura a vapore oppure una vaporiera, se preferite questo tipo di cottura)

un setaccio o un colino grande (per setacciare la farina)

uno schiaccia patate

un coltello

una forchetta

Preparazione

1. Lavate bene le patate e fate cuocere a vapore per 15-20 minuti (o lessatele mettendole in acqua fredda salata e portando a bollore). Schiacciate le patate e lasciate raffreddare. Aggiungete la farina e la fecola (setacciate e mescolate in precedenza).

2. Amalgamate gli ingredienti con un po’ di sale, fino ad ottenere un impasto morbido ed uniforme. Nel caso fosse necessario, aggiungete un po’ di farina.

3. Infarinate la superficie della spianatoia, dividete l’impasto in 4-5 pezzi uguali e rotolate ogni pezzo fino a formare dei filoncini molto lunghi e alti 1,5 cm. Tagliate ogni cilindro di pasta in piccoli gnocchi (lunghi 3 cm e alti 1,5 cm circa).

4. Usate una forchetta per rigare gli gnocchi (guarda il video).

5. Appoggiate gli gnocchi distanti tra loro su un tavolo coperto da strofinacci puliti, leggermente infarinati (nelle foto uso un piatto perché ho preparato una porzione sola).

Note.

Per la cottura consiglio di far bollire in acqua abbondante e salata per qualche minuto. Poi scolate e condite come preferite. Un ottimo condimento per gli gnocchi di grano saraceno potrebbe essere una salsa al gorgonzola, oppure condite semplicemente con del buon pesto o una salsa al pomodoro, se seguite una dieta vegana o a basso contenuto calorico.

Easy Fresh Egg Spelt Pasta (Step by Step)

February 16, 2014Dairy-free, High-fibre Food, How to, Main Dishes, Pasta and RiceEgg, Farro, Fibre, Food, Fresh Pasta, Home-made, How to, Integrali, Pappardelle, Recipe, Ricetta, Spelt flour, Tagliatelle, whole wheat, WholemealSerena @ foodfulife

This week we are going to prepare home-made spelt (farro) pasta. In Italy there are several kinds of pasta, made with different ingredients, colours and shapes. Each type has its own precise measurements, name and tradition. Today we are going to make pappardelle. This pasta is very similar to tagliatelle, only a little bit easier to cut, with a thin and long rectangular shape (about 1,5- 2 cm wide).

Pappardelle is made by mixing flour (usually 00 or plain) with a few eggs. In the next posts I’ll show you how to prepare different kinds of pasta, some without eggs and some gluten-free recipes as well. First of all, let’s make a list of the things we need.

Spelt Flour (Farro) Pappardelle.

Preparation: 30 minutes +1 hour refrigeration

Cooking: 10-15 minutes

Ingredients

3-4 servings

100g (3.5 oz) plain flour (best if you find 00 flour, which is very fine)

200g (7 oz ) wholemeal spelt flour (whole wheat farro flour)

50 g (1.76 oz) of plain flour, for dusting

a pinch of salt

3 eggs

Tools

a large knife

a large wooden board (or a large table will do)

a long rolling pin

Method.

1. Mix the flours with salt on a wooden board and make a well in the centre. Put three eggs in it, then mix them slightly using a fork.

2. Starting from the outside edges, slowly combine the flour with the eggs.

3. Work the dough until smooth.

4. Fold a kitchen cloth around the dough and place it in an airtight container for about an hour (during this time the dough becomes more elastic).

5. After an hour, take the dough (dust with some flour), divide it into two parts and using a rolling pin make two thin sheets of pasta.

6. Using a rolling pin, roll the pasta from the outside inwards (see the picture).

7. Cut the pasta (each cut should be about 2 cm, 0.70 inches, from the next). Roll and cut both sheets of pasta.

8. Dust with more flour and separate the pappardelle on the wooden board, then cook and serve.

Tip. Boil the pasta in plenty of hot water, with 1/2 a tablespoon of salt (no oil needed) for 10-15 minutes. Then drain and serve with fresh pesto or tomato sauce.

Pappardelle di farina di farro.

Preparazione: 30 minuti+1 ora in frigorifero

Cottura: 10-15 minuti

ingredienti

per 3-4 persone

100g di farina 00

200 g di farina di farro (preferibilmente integrale)

50 g di farina 00 (per non fare attaccare la pasta)

un pizzico di sale

3 uova

Utensili

un grosso coltello

una spianatoia in legno (abbastanza grande e con superficie ruvida)

un matterello lungo

1. Mescolate le farine e il sale su una spianatoia. Disponete la farina a fontana con tre uova al centro, poi sbattete leggermente le uova usando una forchetta. Unite gli ingredienti, partendo dal bordo esterno.

2. Lavorate fino ad ottenere un impasto omogeneo. Ricopritelo con un panno e mettetelo in un contenitore ermetico per circa un’ora (in questo modo l’impasto diventerà più elastico).

3. Dopo un’ora, prendete l’impasto (dividetelo in due) infarinate bene tutto e fate due sfoglie sottili con il matterello. Sempre aiutandovi con il matterello, arrotolare la pasta per tagliarla (vedi la foto).

4. Tagliate la pasta (ogni taglio deve essere distante 2 cm circa dal successivo). Infarinate e separate le pappardelle sulla tavola. Cuocete le pappardelle per 10-15 minuti e condite come preferite.

Amazing Artichoke and Pea Quinoa.

Quinoa has become a very popular ingredient in recent years. Besides being very versatile, it’s considered by nutritionists to be one of the most important super foods for its numerous nutritional properties and it’s often used as a substitute for couscous in gluten-free recipes. Quinoa is also an excellent source of protein and amino acids, therefore is perfect for vegetarian and vegan diets.

I must thank my mother for this awesome recipe! She usually prepares meat dishes using artichokes, peas and potatoes. Being a vegetarian, I thought of using this amazing combination of flavours in a quinoa recipe, in order to create a delicious and perfectly balanced meal.

Cooking tip. After cutting the artichokes dip them in cold water and some lemon juice for a few minutes, to preserve the colour.

Artichoke and Pea Quinoa.

Ingredients

for 4 servings

4 artichokes

200 g ( 7 oz) of peas

1 large potato

1 organic vegetable stock cube

1 large onion

1 clove of garlic

a bunch of parsley

a sprig of fresh marjoram

5 tablespoons extra virgin olive oil

salt and pepper to taste

400 ml (14 fl. oz) of vegetable stock (made with 400 ml of hot water and 1 organic vegetable stock cube)

For the quinoa.

1 cup quinoa

2 cups water

a pinch of salt

Quinoa preparation.

1. Wash the quinoa, using a strainer, under running water for a few minutes.

2. Put 1 cup of quinoa, 2 cups of water and a pinch of salt in a small pan, then cook for 15 minutes.

3. Turn off the heat and cover with the lid.

How to prepare the Vegetables.

1. Peel, wash and finely cut the onion. Fry over a low heat for a few minutes. Cut the garlic clove, remove the green core, then chop and fry with the onion.

2. Wash and trim the artichokes, removing all the sharp, hard and hairy bits. Cut each artichoke into 8 parts (also peel and cut the stems into small pieces) then add to the ingredients.

3. Wash, peel and cut the potato into very small cubes. Add the potato, pour 400 ml of vegetable stock into the pan and mix well.

4. Then add the peas and cook for about 30 minutes over a low heat (cover with the lid and stir from time to time).

5. Five minutes before the end of the cooking time, add the herbs ( finely chopped) and season with salt and pepper.

6. Turn off the heat and serve the vegetables with the quinoa in the middle.

Quinoa con Carciofi e Piselli.

Ingredienti

per 4 persone

4 carciofi

200 g di piselli

1 patata grande

1 cipolla grande

1 spicchio d’aglio

1 dado vegetale biologico

un mazzetto di prezzemolo

un mazzetto di maggiorana fresca

5 cucchiai di olio extra vergine d’ oliva

400 ml di brodo vegetale (fatto con 400 ml d’acqua bollente e un dado vegetale)

sale e pepe q b

per la quinoa

80 g di quinoa

200 ml d’acqua (ancora meglio se usate del brodo vegetale)

un pizzico di sale

Preparazione della quinoa.

1. Lavate la quinoa, usando un colino, sotto il getto d’acqua del rubinetto per qualche minuto.

2. Fate cuocere in acqua leggermente salata (o brodo) la quinoa per circa 15 minuti.

3. Spegnete il fuoco, coprite con il coperchio e lasciate riposare.

Preparazione delle verdure.

1. Pulite, tagliate finemente la cipolla e fate soffriggere a fuoco basso. Tagliate in due lo spicchio d’aglio, togliete l’anima, tritate e aggiungete al soffritto.

2. Lavate e pulite i carciofi, togliendo tutte le spine, le parti dure e fastidiose. Tagliate ciascun carciofo in 8 parti, tagliate anche il gambo a pezzetti e aggiungete al soffritto.

3. Pelate, lavate e tagliate la patata a cubetti molto piccoli. Mettete a cuocere la patata e aggiungete del brodo vegetale. Mescolate bene.

4. Aggiungete i piselli e fate cuocere a fuoco lento per 30 minuti con il coperchio semi chiuso, mescolando occasionalmente.

5. Quasi a fine cottura, aggiungete le erbe tritate finemente e condite con il sale e pepe.

6. A cottura terminata, spegnete il fuoco e servite le verdure con la quinoa nel centro.

Spelt Chocolate Cookies With Seeds

December 15, 2013Cookies, High-fibre Food, VegetarianAlmond, Baking Powder, Biscotti, Biscuits, Chocolate, Christmas, Cioccolato, Cocoa solids, Cookie, Cookies, Fibre, Flax seeds, Food, Grain, leenseeds, Natale, Recipe, Whole grain, whole wheat, WholemealSerena @ foodfulife

This week I am going to prepare an healthy treat, yummy chocolate cookies made with wholemeal spelt flour, almonds and flax seeds. These cookies have a rich chocolaty flavour, lots of fibre and all the health benefits of the almonds and flax seeds. In fact, this recipe is enriched with omega 3 essential fatty acids and calcium, contained in the seeds. They also give extra flavour, strength and crunchiness to the recipe.