Mangiare frutta e verdura di stagione è senza dubbio un’abitudine sana, rispettosa dell’armonia tra uomo e ambiente. La frutta e la verdura di stagione, infatti, sono più ricche di sostanze nutritive e principi attivi, costano di meno, sono più saporiti e non hanno pesticidi (questo vale in modo particolare per i prodotti biologici) o ne contengono in quantità nettamente inferiori. Senza contare i costi ambientali e di trasporto. Vediamo insieme quali sono la frutta e la verdura del mese di settembre.
Verdura del mese di settembre
- Barbabietole
- Bietole
- Carote
- Cetrioli
- Insalate (indivia, lattuga, cicoria, radicchio rosso, rucola)
- Melanzane
- Rape e ravanelli
- Scalogno
- Cipolla
- Erbette
- Spinaci
- Fagiolini
- Zucca
- Zucchine
- Cavolo
- Verza
Frutta del mese di settembre
- Uva
- Fichi
- Limoni
- Mandorle
- Melograno
- Pere
- Pesche
- Prugne
- Susine
- lamponi
Consumare frutta e verdura di stagione, meglio ancora se di produzione locale, è anche tra le raccomandazioni dell’Organizzazione Mondiale della Sanità e della Commissione Europea. Le sostanze che rendono i vegetali tanto eccezionali sono l’acqua, le vitamine, i Sali minerali, le fibre e i nutraceti, una classe di composti organici responsabili del caratteristico colore di frutta e verdura, che svolge una spiccata azione protettiva su organi e apparati. Gli esperti, infatti, consigliano non solo di assumere 5 porzioni al giorno tra frutta e verdura (pari a 400-600 g), ma anche di consumare prodotti appartenenti ai 5 colori.
I vegetali di colore rosso appartengono, tra cui barbabietola e ravanello tipici di settembre, sono ricchi di licopene e antocianine, che riducono il rischio di sviluppare tumori e malattie cardiovascolari, proteggono i vasi sanguigni e migliorano la memoria. I vegetali di colore giallo-arancio, tra cui pesche, zucca e carote tipici di settembre sono una vera miniera di carotenoidi e flavonoidi, che migliorano la capacità visiva, prevengono l’invecchiamento cellulare e il rischio di sviluppare tumori.
I vegetali di colore verde, tra cui uva, agretti, bieta, broccoli, cicoria, indivia, lattuga, rucola e zucchine tipici di settembre sono ricchi di clorofilla, carotenoidi e acido folico, sostanze antitumorali, che facilitano la trasmissione degli impulsi nervosi e aiutano a prevenire l’anemia e la trombosi. I vegetali di colore blu-viola, tra cui lamponi, prugne, susine e radicchio tipici di settembre sono ricchi di antocianine, carotenoidi e resveratrolo, che svolgono un’attività protettiva sulle vie urinarie e i vasi sanguigni, migliorano le capacità intellettive e rallentano l’invecchiamento. Infine, i vegetali di colore bianco, tra cui cipolla e cavoli tipici di settembre, ricchi di quercetina e flavonoidi combattono il colesterolo cattivo e rinforzano ossa e polmoni.
Ricette con frutta e verdura del mese di settembre
Insalata di radicchio rosso e finocchi
(dosi per 4 persone)
Ingredienti
- 4 cespi di radicchio rosso
- 2 arance
- 4 finocchi
- Una manciata di gherigli di noce
- Sale e pepe q.b.
- Olio extra vergine di oliva q.b.
- Aceto balsamico q.b.
Preparazione
- Lavate e tagliate il radicchio a listarelle.
- Pelate le arance e dividetele a spicchi.
- Lavate e tagliate i finocchi a fettine sottili.
- Da parte preparate un’emulsione con pepe, sale, olio e uno spruzzo di aceto balsamico.
- In una ciotola riunite tutti gli ingredienti e condite con l’emulsione di olio.
- Aggiungete i gherigli di noce, mescolate e servite.
Zucca gratinata al forno
Ingredienti
(dosi per 4 persone)
- 1 kg di zucca
- Una manciata di olive nere denocciolate
- Pangrattato q.b.
- Sale e pepe q.b.
- Olio extra vergine di oliva q.b.
Preparazione
- Pulite la zucca, sbucciatela e tagliatele dapprima a cubotti e fatela sbollentare per 5 minuti.
- Tagliatela poi a fette dello spessore di circa 1 cm e adagiate il tutto su un tegame rivestito con carta da forno.
- Distribuite sopra un filo di olio e un pizzico di sale e fate un secondo strato di zucca.
- Terminate cospargendo la superficie con il pangrattato, un pizzico di sale e pepe e le olive.
- Infornate e fate cuocere per 30 minuti a 180°C.
Photo Credit| Thinkstock
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