Dr.ssa Michela Barducco

Dietista, Naturopata, Counselor e Floriterapeuta


Alimentazione e trattamenti naturali

Il mio blog


Le pere

Posted on September 16, 2013 at 5:44 PM
Le pere sono frutti dal sapore dolce e succosi, tuttavia hanno un contenuto zuccherino limitato (8,8%) e sono poco caloriche (35 kcal/100 g); sono particolarmente ricche di fibre (3,8%), insolubili (2,56%) e solubili (1,29%): contengono molta pectina e risultano quindi utili in caso di stipsi oltre che nella regolazione dell'assorbimento del glucosio (perciò risultano indicate in caso di diabete), per favorire il senso di sazietà (per questo sono un valido alleato per chi deve perdere peso) e il controllo dei livelli di colesterolo.
Le pere contengono anche buone quantità di potassio (127 mg/100 g).
Le pere possono essere consumate al naturale, entrare nella preparazione di macedonie oppure essere utilizzate come ingrediente di torte, crostate, dolci al cucchiaio o nella preparazione di piatti salati: tradizionale l'abbinamento con il formaggio, possono anche essere utilizzate nelle insalate (ottimo l'abbinamento con le noci) e nei primi piatti, in particolare nei risotti.
Il colore della buccia, comunque molto sottile, cambia a seconda delle varietà e può essere giallo, verde, rosso o marrone o una combinazione dei precedenti.
Tra le varietà ricordiamo le William, le più diffuse e utilizzate, tra l'altro, per la preparazione dei succhi di frutta (il tipo bianco, più succoso e dal sapore dolce-acidulo, il tipo rosso, più saporito ma meno succoso, con polpa fine e compatta); le Passa Crassana, con buccia verde, gialla nel frutto maturo, con polpa bianca, granulose e saporite; le Kaiser, con polpa bianco-giallastra, succose, dal sapore dolce-acidulo e aromatiche; le Conference, con buccia verde-giallo-bronzo, polpa bianco-giallastra e succose; le Decana, con buccia giallo-verde, polpa bianca, fine e succosa e dal sapore dolce-acidulo e aromatico.

Risotto con pere e noci (per 2 porzioni)
Stufare in una padella antiaderente 1 scalogno affettato fine con poco brodo vegetale, unire 160 g c. di riso integrale e farlo tostare un poco; unire 1 pera (tipo Kaiser o Decana) a dadini, 1 rametto di rosmarino e sfumare con vino bianco. 
Portare il riso a cottura aggiungendo quando serve del brodo vegetale. A fine cottura regolare di sale e aggiungere una macinata di pepe. 
Aggiungere a cottura ultimata una manciata di noci spezzettate e 2-4 C di grana grattugiato e mantecare.
Primo piatto dal sapore delicato ma nutriente, ricco di fibre sia per la presenza della pera sia per l'utilizzo del riso integrale; per chi deve limitare l'apporto calorico è consigliabile consumarlo come piatto unico (fonte di carboidrati ma anche di proteine, grazie alla presenza del formaggio grattugiato), preceduto da un antipasto di verdure. 
Le noci, aggiunte a fine cottura, contribuiscono ad aumentare l'apporto di acidi grassi insaturi, tra cui i preziosi omega-3.

Categories: Conoscere gli alimenti

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