Dr.ssa Michela Barducco

Dietista, Naturopata, Counselor e Floriterapeuta

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Cavolini di Bruxelles e cavolfiori cremosi

Posted on January 2, 2014 at 8:49 PM
Ingredienti per 4 persone
1 cavolfiore piccolo, 1/2 kg di cavolini di Bruxelles, 400 g c. di tofu, 1/2 l di latte di soia, 2 C di farina, sale, peperoncino

Lessare al dente in acqua leggermente salata il cavolfiore diviso in cimette e i cavolini di Bruxelles.
Frullare il tofu con la farina, il latte di soia e 1 pizzico di sale e cuocere a fiamma bassa in modo da fare addensare la salsa; regolare di sale e unire 1 pizzico di peperoncino in polvere o peperoncino macinato al momento.
Disporre in una pirofila antiaderente o rivestita con carta da forno il cavolfiore e i cavolini lessati in precedenza e versarvi sopra la salsa ottenuta. Volendo è possibile aggiungere in superficie 1 manciata di mandorle tritate grossolanamente: in questo modo il piatto sarà un po' più calorico ma ancora più ricco di nutrienti (le mandorle sono una buona fonte di grassi insaturi, oltre a contenere proteine e calcio).
Passare in forno caldo per 10' c. e gratinare leggermente.

Questo è un ottimo secondo piatto, ricco di proteine, fibre e sali minerali; contiene inoltre sostanze antiossidanti ed antitumorali. Indicato quando si vuole limitare l'apporto calorico (in caso di sovrappeso e obesità o comunque per evitare eccessi calorici), perché povero di grassi e poco calorico ma dotato di un buon potere saziante. è una buona scelta anche in caso di dislipidemia, risulta infatti privo di colesterolo, e in caso di intolleranza al lattosio o allergia alle proteine del latte vaccino; risulta particolarmente indicato in caso di dieta vegetariana e vegana, per l'elevato apporto di proteine vegetali, calcio e ferro: i cavolini di Bruxelles sono una buona fonte vegetale di calcio e ferro mentre il tofu (soprattutto se preparato con solfato di calcio) contiene, oltre che proteine, anche buone quantità di calcio; per aumentare l'assorbimento del ferro contenuto nei cavolini è utile introdurre nel pasto una fonte di vitamina C (ad esempio un'insalata condita con succo di limone o arricchita con agrumi a inizio pasto, ottima l'insalata con le arance, oppure agrumi o kiwi a fine pasto).

Categories: Cucina dietetica

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