Raw buckwheat

Lipinutragen — Tue, 10 Jul 2018 10:30:37 +0000

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A buckwheat recipe mixed with walnuts and fruit

Innovative recipe, suitable for those who love raw foods or for those who want to experiment with new preparations, which are healthy and at the same time tasty.

This recipe combines the qualities of buckwheat, walnuts and fresh fruit (raspberry, apple, orange juice).

Buckwheat is a pseudo-cereal – described in a previous article https://www.lipinutragen.it/en/buckwheat/ – with an excellent amino acid profile and naturally gluten-free.

Walnuts are a good source of protein and fatty acids, with an optimal ratio of omega-3, omega-6 and omega-9.

Fruit accompanies us in every season with the possibility of using freeze-drying raspberries, which maintain unchanged over time the nutraceutical properties. Exsiccation protects the packaged fruit against the mould.[vc_row][vc_column][vc_column_text css=”.vc_custom_1614607407646{padding-bottom: 10px !important;}”]

“Blend & eat” recipe

Ingredients:

60-70 g buckwheat
40-50 g walnuts
1 apple
½ orange
50 g raspberries (or 25 g if freeze-drying)

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Watch the NUTRI-lipidomic video recipe

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Preparation:

Soak the buckwheat and walnuts overnight in water in two separate containers.

Drain and put in the blender together with the apple cut into pieces and the orange juice. Blend for a few minutes until a homogeneous mass is formed. Introduce the raspberries and mix further for 1-2 minutes.

Serve in a bowl, garnishing with strawberries’ slices or mint leaves.

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The nutritionist’s opinion

Cooking of food has accompanied the evolution of man and has brought improvements on the nutritional and digestive profiles of food but also some negative aspects related to the chemical transformation of nutrients with denaturation and formation of other compounds not naturally present.

Also, in this case, the best choice is represented by a balance between cooked and raw foods, avoiding extremism. In order to limit the formation of new compounds for which our enzyme supply is not properly equipped, cooking at high temperatures should be reduced or avoided – such as grilling and fried foods – or the caramelization of sugars with proteins (Maillard reaction).

Enrich our tables with raw seasonal vegetables, together with the cooked ones, as the main dish of our meals.[vc_row][vc_column][separator width=”95%” height=”1px” color=”#dddddd” margin_top=”20px” margin_bottom=”20px”][vc_empty_space height=”20px”][vc_column_text css=”.vc_custom_1528303035820{padding-top: 10px !important;padding-bottom: 10px !important;}”]Video recipe created and prepared by Licia Bonucci[/vc_column_text][vc_column_text css=”.vc_custom_1528303113056{padding-top: 10px !important;padding-bottom: 10px !important;}”]Article by:

Nutritionist – Dr. Francesco Bonucci

The diet tips, written in the article, are not intended to be a substitute for a personal nutrition plan and are to be adapted to specific cases.[/vc_column_text][vc_empty_space height=”40px”][/vc_column][/vc_row][vc_row css=”.vc_custom_1487776942618{padding-bottom: 40px !important;}”][vc_column][separator width=”95%” height=”1px” color=”#dddddd” margin_top=”20px” margin_bottom=”20px”][vc_column_text]Photo: 123RF Archivio Fotografico | ©grazvydas, 69056881, 2018-07-07

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Download

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L'articolo "Raw buckwheat" è online sul blog di Lipinutragen

Semi di Lino: i forzieri di benessere

Lipinutragen — Fri, 08 Jun 2018 10:30:33 +0000

Un chicco ricco di elementi benefici:

I semi di lino possono essere considerati dei “forzieri di benessere” perché racchiudono al loro interno delle proprietà nutrizionali e funzionali considerevoli. Gli elementi che più li contraddistinguono sono l’alto contenuto di acidi grassi omega 3, di polifenoli del gruppo dei lignani, la presenza di proteine e di micronutrienti. Da qui ne derivano i molteplici benefici per la salute.

Valori per 100 g di prodotto edibile*

Kcal	377
Proteine	24,5 g
Carboidrati disponibili	0
Fibre	34,8 g
Lipidi	31 g
di cui Saturi	3 g
Monoinsaturi	5,3 g
Polinsaturi	21,20 g
Omega 6: LA	4,10 g
Omega 3 ALA	13,10 g

LA (Linoleic Acid): Acido linoleico
ALA (Alfa Linolenic Acid): acido alfa linolenico

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*Fonte: Banca Dati di composizione degli alimenti per studi Epidemiologici in Italia, I.E.O.

Come utilizzare i semi di lino…?

Questo forziere deve però essere aperto rendendone assimilabile il contenuto ai nostri processi digestivi.

…facendo le crepes!

Guarda la video ricetta NUTRI-lipidomica

Un modo pratico per ottenerne la disponibilità dei nutrienti è quello di tritare i semi, come in questa video ricetta delle crepes. I semi, una volta tritati, devono essere conservati chiusi, al fresco e utilizzati velocemente, perché tendono all’ossidazione dei loro grassi polinsaturi.

Le crepes possono essere servite con verdure crude oppure leggermente scottate ed arricchire un pasto vegetariano oppure accompagnare un secondo di una dieta a ridotto contenuto di carboidrati (es. chetogenica).

Video ricetta creata e preparata da Licia Bonucci

Articolo a cura di:
Dr. Francesco Bonucci – Biologo Nutrizionista

I consigli alimentari presenti nell’articolo non sono da intendersi sostitutivi di un piano alimentare personalizzato e sono da adattare ai casi specifici.