Tag Archives: Fibre

American Heart Month

February is American Heart Month, a month-long campaign to raise awareness about the risk of heart diseases and unhealthy lifestyles; it is also a way to remind us that we have to take care of our hearts and ourselves on a regular basis. One way to do that is to improve our diets by adding more fresh vegetables, whole grains and limiting unhealthy fats, in order to lower the cholesterol levels in our blood.

We all know that these healthy foods contain a lot of nutrients such as vitamins and minerals, which are extremely important for our system, more than this, they also contain fibre, another important element that helps maintain low cholesterol levels in our blood. As a consequence, we have to cut down on unhealthy fats like the ones contained in full-fat dairy products, heavily processed food and fatty meat… It doesn’t mean we have to completely avoid these foods, we just have to be a little bit more aware about what we eat.

Healthy eating doesn’t necessarily mean tasteless food…
I am a firm believer that healthy dishes can be tastier than unhealthy processed food. In fact, the less you cook, manipulate and process the ingredients during the preparation method of a recipe, the tastier the food will be, as you preserve the nutrients contained in it…As a consequence, your body will benefit with a boost of energy and good health!

Of course, today’s recipes are dedicated to this topic..

Mixed salad with shrimps-6

Whole spelt and oat crackers-10

Fresh vegetable and shrimp salad.

Difficulty: easy

Ingredients

Serves 4

300 g of shrimps

1 large avocado

16 cherry tomatoes

150 g mixed salad (with fresh carrots and mixed salad leaves)

2 spring onions (optional)

the juice of a lime

a little extra virgin olive oil

salt and pepper to taste

Method.

1. Fill a small pan with water, then cover with a lid and bring to a boil. Turn off the heat and poach the shrimps for 5-7 minutes (until they turn pink), then drain and set a side.

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2. Wash, clean and dry all the vegetables. Cut the tomatoes into halves, the avocado into small chunks and mix with the salad. Slice the spring onion and add it to the vegetables.

3. Divide the salad into 4 equal portions, then add the shrimps and season with a little extra virgin olive oil, the juice of a lime, salt and pepper.

4. Serve the salad in bowls with a few whole spelt and oat crackers on the side.

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Mixed salad with shrimps-7

Mixed salad with shrimps-8

See also the whole spelt and oat crackers recipe

Insalata con gamberetti e avocado.

Difficoltà: facile

Ingredienti

Per 4 persone

300 g di gamberetti

1 avocado grande

16 pomodorini ciliegia

150 g di insalata mista (con carote fresche)

2 cipollotti (facoltativo)

il succo di un lime

un po’ di olio extra vergine di oliva

sale e pepe q.b.

Preparazione.

1. Fate bollire dell’acqua in una pentola. Spegnere il fuoco e immergetevi i gamberetti per 5-7 minuti (fino a quando diventano rosa), quindi scolate e mettete da parte.

2. Mondate tutte le verdure. Tagliate i pomodorini a metà e l’avocado in piccoli pezzi, poi uniteli all’insalata. Tagliate il cipollotto a fettine molto sottili e mischiatelo alle verdure.

3. Dividete l’insalata in 4 parti uguali, quindi aggiungete i gamberetti e condite con un filo d’olio extra vergine d’oliva, il succo di un lime, sale e pepe.

4. Servite l’insalata con dei crackers di farro e avena.

Vedete anche la ricetta dei crackers di farro e avena

Mixed salad with shrimps-15

Easy Fresh Egg Spelt Pasta (Step by Step)

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.

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 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

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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.

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

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3. Work the dough until smooth.

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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).

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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.

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

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

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

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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.

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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.

Spelt Chocolate Cookies With Seeds

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.

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Wholemeal Spelt Chocolate Cookies with Almonds and Flax Seeds.
Ingredients
for about 30 cookies

180 g (6.34 oz)  wholemeal spelt flour

100 g (3.52 oz) of chocolate (70% cocoa solids)

50 g (1.76 oz) almonds

20 g (0.70 oz)  flaxseeds (linseed)

1 egg

90 g (3.17 oz) butter

1 tablespoon unsweetened cocoa powder

2 tablespoons honey

3 tablespoons brown sugar

1 teaspoon baking powder

a pinch of salt

Method.

1. Toast the flax seeds in the oven for 5 minutes at 120 °C(248° F).

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2. Grind the seeds and the almonds very finely.

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3. Melt the chocolate in a bain-marie (double boiler).

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4. Soften the butter, then add the egg, the melted chocolate, honey,sugar and cocoa powder.

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5. Mix well then add the sifted flour, a teaspoon of baking powder, a pinch of salt and the seeds.

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6. Work the dough until smooth and refrigerate for 30 minutes.

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7. Shape small balls (3 cm in diameter), put them on a large baking tray covered with baking paper and cook for 15 minutes at 160° C (320 °F).

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Biscotti al cioccolato con semi di lino e mandorle.

Ingredienti

per circa 25-30 biscotti

20 g di semi di lino

50 g di mandorle (uso quelle con la buccia per le fibre)

1 uovo

90 g di burro

2 cucchiai di miele

3 cucchiai di zucchero di canna

100 g di cioccolato al 70 %

180 g di farina integrale di farro

1 cucchiaio di cacao amaro

1 cucchiaino di lievito per dolci

un pizzico di sale

Preparazione.

1. Fate tostare in forno i semi di lino per 5 minuti a 120°.

2. Tritare le mandorle e i semi molto finemente.

3. Mettete a sciogliere il cioccolato a bagnomaria.

4. Fate ammorbidire il burro, poi unite l’uovo, il cioccolato sciolto, il miele, lo zucchero e il cacao.

5. Amalgamate bene tutto e aggiungete la farina setacciata, le mandorle, i semi di lino,un pizzico di sale e un cucchiaino di lievito.

6. Impastate bene e lasciate riposare in frigorifero per 30 minuti.

7. Fate delle palline di 3 cm di diametro e mettete a cuocere in una teglia imburrata (o con carta da forno) per 15 minuti a 160°.