2010 Recipes' Archive
In the past months we suggested:
Recipes and specialist's tips
Follow some advice from Elena Piatti, Lecturer of Nutrition
Biochemistry “Carlo Bo” University of Urbino.
Tip of October
Liver, the most nourishing among entrails, is an excellent source of vitamins B, PP, A, and D, as well as of folic acid, pantothenic acid, zinc and copper. Thanks to its rich content of iron, it is recommended for anemias due to the lack of this mineral (iron deficiency anemias). Liver has a rich content of proteins (20%) and a relatively low content of fats (5%) and connective fivers. Therefore, it is very easy to digest. The calorie value is modest while liver is high in cholesterol (300 to 600 mg/100 g).
Tip of September
“Rise is very digestible, rich in starch (88%) and poor in lipids (just 1%). It is a good source of magnesium and B-group vitamins. It has proteins but, as it is gluten-free, it is well tolerated by celiac patients so it can replace bread and pasta. It is recommended for people with gout because it reduces the absorption of uric acid in blood and it is useful in the prevention of arteriosclerosis. It is very poor in fiber”.
Tip of August
The nutritional value of carrots is determined by the content of carotenoids and especially of β−carotene, a substance that our body transforms into vitamin A, which is essential for our skin's health and for night vision. Thanks also to the rich content of other vitamins (B, PP, D and E) and minerals (potassium, sodium, phosphorus), carrots improve the body's defenses and its resistance to infectious diseases. A small portion of carrots covers the daily requirements of an adult of pro-vitamin A.
Tip of July
"This is a light and delicate dish, which preserves all of the nutritional qualities of the tomatoes, while having few calories and a high mineral content with trace elements and hydrosoluble vitamins. Tomatoes are a real health tonic, also because they contain fibre (2%), such as cellulose and hemicellulose, concentrated in the skin and seeds".
Tip of June
"Cheese is a high-quality protein food on account of its rich essential amino acid content and it makes up for the lack of vegetable proteins in the pasta. It is also an important source of phosphorous and sodium but above all of calcium, an essential mineral for the formation and maintenance of bones and teeth.
Apart from food allergies, dairy foods in general should be a part of everyone’s diet on a daily basis"
Tip of May
“Since it guarantees a high level of carbohydrates, this side dish can replace a pasta course in a meat- or fish-based menu. Low roughage content means that potatoes are easily digested and therefore, recommended for the diets of children or elderly people.”
Tip of April
"Tripe is a substantial food from the point of view of protein content, although it is relatively low in fat: just 4%. Those who say it is too “heavy” or difficult to digest should know that this is actually due to the condiments used: in actual fact, tripe contains only 106 calories per 100 g. Tripe also contains minerals, especially calcium and phosphorous. It contains no carbohydrates but if served with toasted bread, this dish becomes a perfect meal."
Tip of March
"Italian-bred fish, thanks to the nutritional qualities and excellent natural flavour as well as to its low fat content, can be eaten in larger portions compared to other foods. The low cholesterol content and relatively abundant Omega-3 fatty acids make this fish a particularly good food for the prevention of heart diseases linked to clogged arteries".
Tip of February
“Too often lacking in fast-food eaten outside the house, vegetables should on the contrary be included in the daily diet as a matter of habit because of the nutritious substances they provide and the feeling of satiety they give you in spite of their limited calorific value. Beans are rich in vitamins, minerals, fibre, organic acids and water. It is however unadvisable for persons suffering form colitis as they tend to produce abdominal swelling”.
Tip of January
“Squash is a food that is low in calories, thanks to its high water content (94%) and extremely low percentage of fats and proteins. From a nutritional viewpoint, the squash contains high levels of carotene and vitamin A as well as small amounts of minerals (especially phosphorous, potassium and magnesium), vitamin C and group B vitamins. Squash is easily digested and suitable for diabetics.”See more about January recipe: Linguine with a fragrant basil sauce
