Castagne: proprietà e ricette di un frutto tipico dell’autunno

Castagne proprietà ricette frutto tipico autunno

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

  1. 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.
  2. Scolate le castagne e con un coltello incidetene i lati, fino ad arrivare alla polpa interna.
  3. 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

  1. Prendete una pentola capiente e mettete le castagne in ammollo ricoprendole con l’acqua fredda.
  2. Aggiungete le foglie di alloro e un pizzico di sale.
  3. Mettete a cuocere sul fuoco. Dopo il bollore lasciate a fuoco medio per 45 minuti.
  4. 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

  1. In una ciotola lavorate lo zucchero con l’uovo e l’albume fino ad ottenere una crema spumosa.
  2. Incorporate il cacao amaro e lievito per dolci.
  3. 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.
  4. Versate il composto in una tortiera di silicone o in una teglia (24 cm) rivestita con carta da forno bagnata e strizzata.
  5. 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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