Rye: valuable raw cereal

Rye, still relatively slightly consumed in Italy, is a cereal with many properties and different uses in the kitchen. Let’s take a closer look at what it is, what its nutritional properties are and its many uses in the kitchen.

What is rye?

Rye is a cereal belonging to the gramineous family; it belongs to the same family as wheat and therefore contains gluten (even though in a lower percentage than other cereals).

Beneficial properties of rye

Rye is for all intents and purposes considered to be a highly nutritious food. Among its beneficial properties we can list

• Low glycemic index: with a glycemic index of 45, rye is among the foods recommended for people with diabetes
• Aids digestion and regularizes intestinal function
• Restorative: a kind of ‘super food’. Its richness in components makes it perfect as a food in all diets
• Regularizes blood pressure
• Helps control flatulence.

Nutritional values of rye flour

For a precise description of the nutritional values, a distinction must be made between light and dark rye. Indeed, 100 grams of dark rye contain: 14 g protein, 2.6 g fat, 68.8 g carbohydrates and 2.4 g fiber. Whereas, 100 grams of light rye flour contain: 9.8 g protein, 1.3 g fat, 76.8 g carbohydrates and 8 g fiber.
Compared to 00 wheat flour, rye flour is lower in calories and contains higher doses of potassium, phosphorus and calcium.

Mix of cultures and flavors: what is taramosalata sauce?

If you have been reading our blog for a while, you know that we love to offer recipes that are not only tasty and fun, but above all balanced in fat.

With today’s recipe we want to give it a twist that is not only interesting from a gastronomic point of view but also healthful for a healthy, balanced diet. This is why we are proposing taramosalata sauce to go along with the salted chatter, a typical sauce of Greek, Israeli and Turkish cuisine, traditionally prepared with tarama, pickled carp eggs. In modern cooking, however, cod, salmon or lumpfish eggs are used also.

Fish eggs as an omega-3 alternative

From a dietary point of view, fish eggs, particularly salmon eggs, are a potential nutritional resource as they have a high content of polyunsaturated and essential omega-3 fatty acids. They also provide significant amounts of B vitamins, especially thiamine, riboflavin and niacin, vitamin D and E.

NUTRI-LIPIDOMIC RECIPE:
SALTED RYE CHATTERS WITH TARAMOSALATA SAUCE

Ingredients for the chatters (for 4 people)

• 75 g 00-type flour
• 50 g whole meal rye flour
• 1 medium egg
• 2 tbsps. cold sparkling white wine
• 1/2 teaspoon bicarbonate of soda
• 1 tablespoon extra-virgin olive oil
• fine salt
• 1 tablespoon oregano (optional)
• black pepper
• ½ liter of olive oil (if you want to use frying as a cooking method)

Ingredients for the taramosalata sauce (one cup)

• 250 g fish eggs (salmon, lumpfish or roe)
• 1/2 small white onion
• 200 ml of evo oil
• 2-3 tbsps. lemon juice
• 100 g rye bread without crusts
• black pepper and black olives for garnish

PREPARATION:

Step by step preparation for the chatters:

• Place the flours in a bowl and break the egg into the center. Add the oil, wine, bicarbonate of soda, about half a teaspoon of salt, a pinch of pepper and a small pinch of oregano (as desired).
• Start mixing with a fork, then continue with the hands. Transfer the mixture to the work surface and knead for a few minutes.
• If necessary, add another pinch of flour or a drop of wine. You should obtain a smooth and uniform dough. Wrap the dough with cling film and leave it to rest for 30-40 minutes.
• After this time, roll out the dough with a sheeter to a thickness of about 2 mm, or even thinner if you prefer. You can also use a rolling pin; it will just take a few extra minutes.
• Cut the pastry into rectangles or lozenges and make an incision in the center of each rectangle or lozenge.
• If you want to fry: heat plenty of oil, preferably olive oil, in a large pan. Immerse the chatters, turning them to cook on both sides. As they are ready, drain them and place them on the oil-absorbing cooking paper.
• As an alternative to frying: place the chatter on a baking tray with baking paper. Bake in a preheated ventilated oven at 180° for about 20 minutes, turning the chatters halfway through cooking. Obviously, using the oven mode baking, they will be less bubbly and less crumbly.
• Salt a little more and serve hot.

Step by step preparation for the taramosalata:

• Cut the bread and soak it in water for a few minutes; wring it out well.
• In a blender, blend fish eggs with lemon juice, bread and oil until it forms a cream.
• Pour the cream into a bowl and garnish with a drizzle of oil, black pepper, oregano and olives.

Learn more:

• fish consumption and omega-3 intake: www.lipinutragen.it/en/fish-omega3-rich-food/
• How to cook food (frying, baking, etc.): www.lipinutragen.it/en/cooking-food/  

Another nutri-lipidomic recipe with natural omega-3: www.lipinutragen.it/en/sardines-natural-omega-3s/

Article by the Lipinutragen Editorial Group

Recipe by Andreea Popa, Data Entry and Customer Care Account, passionate about cooking.
The dietary advice in the article is not intended as a substitute for a personalized diet plan and is to be adapted to specific cases.

Photo: 123RF Archivio Fotografico: 180692498 : ©grazziela | @studiovd1 from Getty Images with Canva Pro

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Wholemeal rice with avocado with summer aroma

The idea of the fruit that we are familiar with, reminds us of the dessert, the end of the meal. In reality, this happens because the fruit we are used to consume, usually contains sugars, water, vitamins, trace elements and fibers. In other countries, especially in the center and south places of the world, nature has selected types of fruit that, in addition to the listed nutrients , provide a significant amount of fat and are suitable for the preparation of first and second courses, salads and creams to accompany savoury dishes that are enriched with good fats and creaminess. One of these wonderful fruits is avocado, a drupe just like our beloved olives, rich in fatty acids very similar to those found in olives and olive oil. We suggest it in the Hass variety, from Israel, as a condiment for whole meal rice, a dish to be eaten hot or cold, flavoured with Mediterranean herbs and coriander seeds.

Recipe

Ingredients (2 people)

• brown rice (140 g)
• 1 tablespoon extra virgin olive oil
• ½ ripe avocado (pulp 100 g)
• One slice of shallot (10 g)
• 280-300 ml of vegetable broth (prepared with 1 litre of water, 1 carrot, 1 courgette, 1 celery stalk)
• Basil (5 g)
• Mint (5 g)
• 1 teaspoon coriander seeds (1 g)
• Salt

Preparation:

Soak the rice two hours before cooking. Peel and chop the avocado and set aside.

In a wok, heat the Evo oil and shallot, then add the rice and let it toast for a few minutes. Add the avocado in pieces and let it go for a couple of minutes, taking care to stir and mix well. Season with salt. Add all the stock together and mix well.

Cover and let go over low heat for about 30-40 minutes, stirring well and adding more broth if necessary. At the end of cooking, add the coriander and when the heat is off, chop the basil and mint and add them to the dish.

Nutritional Values ​​for the recipe (approx. 260g of product):

Nutritional Values per portion (approx. 130g of product):

Article by:
Dr.ssa Nicoletta Bocchino – Nutrizionist

The diet advises, written in the article, are not intended to be a substitute for a personal nutrition plan and should be adapted to specific cases.

Photo: 123RF Archivio Fotografico | 32488778 ©jirkaejc/123rf.com

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Sage-flavored onion sauce

Onion is a food with often neglected beneficial properties, due to its strong and permanent taste. However, if we choose a delicate variety such us the DOP of Acquaviva, or the red of Tropea, both rich in anthocyanins, powerful antioxidants, we will discover the pleasantness of its delicate flavor and its never intrusive perfume. The benefits of this bulb are countless: it is a food that expresses anti-inflammatory properties because it contains phytonutrients, the thiosulfates, which block the enzymes that activate inflammation. If seasoned properly, the onion can become a tasty food as well as healthy. We propose it in sauce, seasoning of different dishes. The same recipe can be made with garlic, which has properties very similar to those of onions, but a stronger taste not always appreciated.

Recipe

Ingredients (6 persons)

• 2 Acquaviva or Tropea’s onions (100 g)
• 3 tablespoons of extra virgin olive oil (45 g)
• 5 sage leaves (3 leaves about 2 g)
• 4 cloves

Preparation:

Remove the outer part of the onions and place two cloves on each one. Place in a parchment of baking paper together with 3 sage leaves and leave to dry in the oven at 150°.

Take out the dried onions, remove the cloves and sage leaves then let cool and put in a blender together with the three tablespoons of extra virgin olive oil and, if necessary, a very small amount of water. Blend. Put it in a bowl and season with the other three finely chopped sage leaves. Season with salt (just a little!).

Use the sauce to flavor the meat.

Nutritional Values ​​for the recipe (150g di product):

Nutritional Values per portion (approx. 25 g of product):

Article by:
Dr.ssa Nicoletta Bocchino – Nutrizionist

The diet advises, written in the article, are not intended to be a substitute for a personal nutrition plan and should be adapted to specific cases.

Foto: 123RF Archivio Fotografico | @Andrey Starostin, @Andrea De Martin

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Advises for grilling

Although it is not advisable to grill regularly, with a few small tricks you can occasionally enjoy the taste that this type of cooking is able to give the food. Amongst other things, eating raw vegetables or a fruit at the end of a meal gives it the vitamin and mineral content it needs to cook on the grill, due to the high temperatures that deprive the vegetables of, above all. It is also important that food does not burn to prevent proteins from releasing substances harmful to health.

Recipe
Grilled sea bass and vegetables

Ingredients (2 persons)

• 1 x 300 g gross sea bass (280 g net)
• 2 red beet roots (g 200)
• 2 zucchini (200 g)
• 4 tablespoons of extra virgin olive oil (40 g)
• 1 sprig of mint
• 1 sprig of marjoram
• 4 tablespoons of apple vinegar (60 g)
• chopped hazelnuts (20 g hazelnuts)
• chopped walnuts (20 g of walnuts)
• chopped linseed (20 g of linseed)

Preparation:

In two tablespoons of extra virgin olive oil, add two tablespoons of vinegar and the sprigs of aromatic herbs; marinate the filleted sea bass, without remove the scales. Separately, mix the dried fruit and seeds and chop them in a blender or crush them with a pestle until they become grains; set aside.
Cut the red beet roots and zucchini into slices of about half a centimetre.
As soon as the grill is hot, place the vegetables on top and cook them. When cooked, place them in a tray and season with the remaining 2 tablespoons of olive oil and 2 tablespoons of vinegar. Season with salt and set aside.
Then braise the fish by placing it on the grill on the side of the skin. Once cooked, place the fillets in the centre of a tray, surround with the seasoned vegetables and sprinkle with the chopped seeds and dried fruit.

Nutritional Values for the recipe:

Article by:
Dr.ssa Nicoletta Bocchino – Nutrizionist

The diet advises, written in the article, are not intended to be a substitute for a personal nutrition plan and should be adapted to specific cases.

Photo: 123RF Archivio Fotografico | 20824123©Darius Dzinnik, 123rf.com  | 41616480 ©Olena Danileiko, 123rf.com

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New lipidomic recipe for Carnival

Chiacchiere, also called frappe or crostoli, are a poor cake for simplicity and number of ingredients. The origin dates back to ancient Rome where, on the occasion of the Saturnali, sweets made of flour and eggs were prepared and fried in pork fat (were called frictilia).

The basic recipe has not changed much apart from typical regional variations such as the means of frying, which has passed from lard to various types of vegetable oils, or Marsala used to flavor and make crumbly the sheet of pasta that can be replaced by white wine, grappa or vinsanto.

Recipe

Ingredients (serves 8):

• 125 g soft wheat flour type 2
• 20 g honey
• 15 g Marsala
• 20 g extra virgin olive oil
• 1 egg
• 5 g lemon zest
• 5 g baking powder (for sweets)
• 1 teaspoon of organic powdered coconut sugar

Preparation:

Pour out the flour on a pastry board, add baking powder, grated lemon zest, honey, olive oil, egg. Mix everything with your hands and add Marsala until the ingredients are well mixed. Leave the covered dough to rest in the fridge for about 40 minutes.

After the resting time, put the dough on the pastry board and roll out a 2-3 mm thick sheet of dough. Using a festooned wheel, cut out some rectangles, creating another cut in the centre.

Place the rectangles in a baking sheet and bake at 150° C until golden brown. Place on a plate and sprinkle with powdered coconut sugar.

Nutritional values per recipe:

Nutritional values per portion (30g):

Source: U.S. Department of Agriculture, Agricultural Research Service. 2011. USDA National Nutrient Database for Standard Reference, Release 24 (http://ndb.nal.usda.gov/).

Article by:
Dr. Nicoletta Bocchino – Nutrizionist

The diet advise, written in the article, are not intended to be a substitute for a personal nutrition plan and should be adapted to specific cases.

Photo: 123RF Archivio Fotografico | ©Olga Larionova , 80879913, 2019-02-20 | ©photopips, 72770313, 2019-02-20

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