La mela è sicuramente uno dei frutti più consumati sulla faccia della terra, non solo perché si trova tutto l’anno, ma anche grazie anche alla fama che, a buon diritto, l’accompagna da sempre quale toccasana per la nostra salute. Ad oggi, si contano circa 2 mila varietà, ciascuna con le proprie caratteristiche e proprietà nutritive.
Valori nutrizionali della mela
La mela ha un sapore molto gradevole ed è costituita per l’85% da acqua, mentre per la parte restante è costituita soprattutto da vitamine (A, B1, B2, C, E) e da carboidrati. Inoltre, gli zuccheri (10 g su 100 g di prodotto) in essa contenuti non comportano controindicazioni per i diabetici. Un frutto da circa 100 g, corrisponde indicativamente a 40-50 calorie. La mela è ricca anche di sali minerali, tra cui il calcio, il sodio, il magnesio, il potassio, il ferro e il fosforo. Di questo frutto, persino la buccia è preziosa, ricca di pectina, una fibra idrosolubile nota per i suoi benefici.
Benefici della mela
- Combatte la stanchezza, il nervosismo e l’inappetenza, proteggendo la mucosa intestinale e della bocca e rinforzando unghie e capelli;
- favorisce la digestione e contribuiscono a mantenere la corretta acidità dello stomaco;
- regolarizza le funzioni intestinali;
- svolge un’azione astringente mangiata cruda, mentre cotta combatte la stitichezza;
- contrasta l’azione dei radicali liberi e l’invecchiamento cellulare;
- abbassa il livello di colesterolo cattivo e aumenta quello buono;
- sbianca i denti;
- tiene sotto controllo la glicemia.
La mela, chiaramente, è indicata anche per chi segue un regime alimentare dimagrante perché ha un buon potere saziante ed è povera di grassi e zuccheri. L’unico neo è la provenienza dei frutti. La buccia, infatti, che dovrebbe essere ricca di sali minerali e vitamine, diventa ricettacolo di quei pesticidi usati per prolungare la conservazione. Per questo motivo, è sempre meglio mangiare la mela sbucciata, a meno che non siate sicuri che siano di origine biologica.
Varietà di mela più diffuse
- Renette: è un tipo di mela che si presta molto bene ai dolci, dal colore rosso e verde e dalla forma irregolare.
- Fuji: è un tipo di mela croccante e dolce, l’aspetto è rotondo, e la buccia è di colore rosso chiaro.
- Red e Golden Delicious: è un tipo di mela croccante e saporita, dalla buccia di colore rosso nel primo caso e gialla nel secondo, molto profumata e ricca di sostanze antitumorali.
- Granny Smith: è una varietà di mela molto croccante e di colore verde, ricca di magnesio.
- Stark delicious: è un tipo di mela dalla polpa friabile e dalla buccia di colore rosso, è molto ricca di carotene.
- Morgendeft: è una mela molto succosa e dal gusto aromatico, ricca di vitamina C, dalla buccia cerosa di colore giallo-verde caratterizzata da striature rosso fiammante.
- Royal Gala: è una varietà di mela dal gusto dolce e dalla polpa croccante e succosa. La buccia è di colore rosso.
Ricetta a base di mela: Strudel
Ingredienti per 6 persone
Per la pasta sfoglia:
300 g di farina bianca
1 uovo
1 cucchiaio di olio extravergine d’oliva
80 ml circa di latte
un pizzico di sale
acqua calda (se necessaria)
Per il ripieno:
5 pere
400 g di ricotta
2 cucchiai di miele d’acacia
50 g di zucchero
1 uovo
80 g di uvetta ammollata
la scorza grattugiata di un limone
Preparazione
Per preparare la pasta sfoglia, mescolate in una terrina la farina con lo zucchero, e versate al centro l’uovo appena sbattuto con un pizzico di sale, latte e olio. Impastate fino a quando il composto sarà liscio e aggiungendo l’acqua calda se serve. Formate una palla, avvolgetela nella pellicola e lasciatela riposare in frigo per mezz’ora. Poi, stendete la pasta tra 2 fogli di carta da forno, aiutandovi con un po’ di farina, fino ad ottenere una sfoglia sottile.
Per il ripieno, amalgamate lo zucchero, il miele, il tuorlo d’uovo fino ad ottenere una crema. Poi incorporate l’albume precedentemente montato a neve ferma e l’uvetta fatta ammollare e ben strizzata, la scorza di limone e la ricotta.
Stendete la pasta, stendete la crema di ricotta con le pere tagliate finemente, chiudete lo strudel e infornate a 180° per circa 45 minuti, fino a quando il dolce sarà diventato dorato.
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