Quando si sente il profumo delle castagne per le strade, è arrivato l’autunno. Non a caso a questo frutto, tra ottobre e novembre, sono dedicate fiere e sagre in tutta Italia. Le castagne, di cui esistono moltissime varietà (in Italia se ne contano circa 300) sono alimenti versatili dalle proprietà nutritive eccellenti.
Castagne: calorie e valori nutrizionali
- Calorie: 245 kcal
- Grassi: 2.2 g
- Carboidrati: 52.96 g
- Proteine: 3.17 g
- Fibre: 5.1 g
- Acqua: 40.48 g
Minerali
- Calcio: 29.00 mg
- Sodio: 2.00 mg
- Fosforo: 107.00 mg
- Potassio: 592.00 mg
- Ferro: 0.91 mg
- Magnesio: 33.00 mg
- Zinco: 0.57 mg
- Rame: 0.51 mg
- Manganese: 1.18 mg
- Selenio: 1.20 mcg
Vitamine
- Vitamina A: 24 IU
- Tiamina (vit. B1): 0.24 mg
- Riboflavina (vit. B2): 0.17 mg
- Niacina (vit. B3): 1.34 mg
- Acido Pantotenico (vit. B5): 0.55 mg
- Vitamina B6: 0.50 mg
- Folato alimentare: 70 mcg
- Vitamina C: 26 mg
- Vitamina E 0.50 mg
- Vitamina K: 7.80 mcg
- Colina: 1.50 mg
- Betacarotene: 14 mcg
- Luteina + zeaxantina: 13 mcg
Grassi
- Colesterolo: 0.00 mg
- Acidi grassi monoinsaturi: 0.76 g
- Acidi grassi polinsaturi: 0.87 g
- Acidi grassi saturi: 0.42 g
Aminoacidi:
- Acido aspartico: 0.55 g
- Acido glutammico: 0.41 g
- Alanina: 0.21 g
- Arginina: 0.23 g
- Cisteina: 0.10 g
- Fenilalanina: 0.13 g
- Glicina: 0.16 g
- Isoleucina: 0.12 g
- Istidina: 0.09 g
- Leucina: 0.19 g
- Lisina: 0.19 g
- Metionina: 0.07 g
- Prolina: 0.17 g
- Serina: 0.16 g
- Tirosina: 0.09 g
- Treonina: 0.11 g
- Triptofano: 0.04 g
- Valina: 0.18 g
Castagne: proprietà
Le castagne sono un’ottima fonte di carboidrati semplici, ma anche di Sali minerali, di vitamine e aminoacidi. Sono un frutto estremamente digeribile, ed essendo ricche di fibre, sono utili per ripristinare la funzionalità intestinale. Poiché sono una vera e propria miniera di potassio sono indicate per chi soffre di stanchezza cronica, inappetenza e anemia. Le castagne sono prive di glutine, perciò la farina, spesso utilizzata per la preparazione di dolci e salati, può essere consumata anche dai celiaci. A causa dell’alto contenuto di amido sono sconsigliate per chi è affetto da colite, diabete, aerofagia, obesità e patologie del fegato.
Castagne ricette
Castagne al forno
Ingredienti
- Castagne
Preparazione
- Lavate le castagne lavando la buccia esterna sotto un getto di acqua corrente, poi riempite una ciotola con dell’acqua a temperatura ambiente e mettete le castagne in ammollo a riposare per 2 ore.
- Scolate le castagne e con un coltello incidetene i lati, fino ad arrivare alla polpa interna.
- Mettete le castagne su una teglia rivestita con carta da forno e fate cuocere in forno preriscaldato a 230°C per 20 minuti, rigirandole di tanto in tanto.
Castagne bollite
Ingredienti
- Castagne di qualità Marrone
- Alloro
- Un pizzico di sale
Preparazione
- Prendete una pentola capiente e mettete le castagne in ammollo ricoprendole con l’acqua fredda.
- Aggiungete le foglie di alloro e un pizzico di sale.
- Mettete a cuocere sul fuoco. Dopo il bollore lasciate a fuoco medio per 45 minuti.
- Scolate le castagne, sbucciatele e servite con un velo di cacao.
Con le castagne si possono preparare anche golose ricette dolci. Ecco, un’idea:
Torta di castagne e cioccolato
Ingredienti
- 200 g di farina di castagne
- 60 g di cacao amaro in polvere
- 70 g di zucchero
- 1 uovo
- 1 albume
- 150 ml di latte
- 30 g di olio di semi di arachidi
- ½ bustina di lievito per dolci
Preparazione
- In una ciotola lavorate lo zucchero con l’uovo e l’albume fino ad ottenere una crema spumosa.
- Incorporate il cacao amaro e lievito per dolci.
- In una ciotola a parte mescolate la farina di castagne con l’olio di semi di arachidi e il latte. Lavorate bene fino ad ottenere un composto morbido e liscio. Poi versate dentro il composto con le uova e il cacao, amalgamando delicatamente.
- Versate il composto in una tortiera di silicone o in una teglia (24 cm) rivestita con carta da forno bagnata e strizzata.
- Fate cuocere per 15-20 minuti a 180°C.
Se cercate altre ricette con le castagne potete dare un occhio al sito Ginger & Tomato, dove troverete tanti spunti per consumare questo frutto tipico dell’autunno.
Photo Credit| Thinkstock
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