Dr.ssa Michela Barducco

Dietista, Naturopata, Counselor e Floriterapeuta

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I funghi

Posted on September 30, 2013 at 11:32 AM
I funghi sono decisamente poco calorici (26 kcal/100 g i funghi porcini, 20 kcal/100 g i funghi champignon), quindi adatti nelle diete ipocaloriche se cucinati con pochi grassi, e contengono poche proteine (3,9% i funghi porcini, 3,7% gli champignon); sono ricchi di fibre (2,5% i funghi porcini, 2,3% gli champignon), soprattutto insolubili (2,14% gli champignon), quindi utili in caso di stipsi.
I funghi porcini, rispetto ad altri funghi, contengono maggiori quantità di minerali e vitamine del gruppo B.
I funghi contengono potassio (235 mg/100 g i funghi porcini, 320 mg/100 g i funghi champignon), vitamine del gruppo B (0,38 mg di vit. B1, 0,26 mg di vit. B2 e 4 mg di vit. B3 ogni 100 g di funghi porcini - quantità analoghe di vit. B3 e leggermente inferiori di vit. B1 e B2 per i funghi champignon), fosforo (142 mg/100 g i funghi porcini e 100 mg/100 g i funghi champignon) e ferro (1,2 mg/100 g i funghi porcini e 0,8 mg/100 g gli champignon); il loro consumo va limitato in caso di problemi epatici.
E' importante acquistare funghi controllati e garantiti per evitare di andare incontro a pericolose intossicazioni; andare per funghi può essere un'ottima occasione per rendere lo stile di vita più attivo e stare all'aria aperta ma in questo caso è importante fare sempre controllare i funghi raccolti da un esperto.
I funghi possono essere consumati cotti ma anche crudi, entrando nella preparazione di antipasti, insalate (ottimo l'abbinamento con scaglie di Parmigiano), primi piatti (classico il risotto ai funghi), zuppe, contorni (come nel caso dei funghi trifolati con aglio e prezzemolo), torte salate e ripieni in genere.
Fuori stagione è possibile acquistare funghi coltivati, come gli champignon, conosciuti anche come prataioli o funghi bianchi, dal costo più contenuto rispetto ad altri funghi e adatti ad essere consumati crudi oppure dopo cotture rapide; questi funghi sembrerebbero in grado di rafforzare il sistema immunitario oltre a contenere sostanze che potrebbero avere effetti antitumorali.

Cartoccio di funghi (per 4 porzioni)
Tagliare a metà o a fette (a seconda della dimensione, quelli più piccoli possono essere lasciati interi) 600 g c. di funghi (si possono utilizzare porcini, funghi misti, champignon fuori stagione o per abbassare il costo del piatto nel caso in cui i funghi siano acquistati) e disporli in una ciotola con una ventina di pomodorini (interi o tagliati a metà), una decina di olive nere, 1-2 scalogni affettati fini, 1 spicchio di aglio e timo o origano (a seconda delle preferenze). Unire una manciata di mandorle o nocciole precedentemente tostate in padella antiaderente senza aggiunta di grassi (10-20 g a porzione), 1 pizzico di sale e 1 macinata di pepe.
Disporre tutto in 4 cartocci (ottenuti con carta da forno) e cuocere in forno a 200°C per c. 15' e condire a fine cottura ogni cartoccio con 1 C di olio.


Categories: Conoscere gli alimenti

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