Che la crisi economica non sia un’alleata della sana alimentazione è oramai risaputo. Per rimediare ai duri colpi finanziari, infatti, la maggior parte delle famiglie cerca di risparmiare come può, anche rinunciando a beni essenziali, come la frutta, la verdura, il pane, ecc. Ma c’è di peggio, perché i tagli non riguardano solo la quantità di cibo acquistato, ma anche la qualità dello stesso. Ecco, allora, una lista di alimenti a basso costo, ma salutari, per combattere la crisi a suon di coltelli e forchette!
Le indagini palano chiaro: la crisi economica ha eroso gran parte del potere d’acquisto delle famiglie (soprattutto di quelle a basso reddito), e questo ha comportato da un lato un netto calo nel consumo di carni, frutta, verdura, olio d’oliva, e cereali, e dall’altro un aumento nel consumo di cibi precotti, alcolici ed alimenti di scarsa qualità. È chiaro, che l’assunzione cibi va ad incidere sulla salute delle persone, nonché sulla bilancia, e non è un caso che soprattutto nelle regioni del Sud si è riscontrato un aumento del tasso di obesità. Venendo meno determinati cibi dalle tavole italiane, che si possono definire i cardini della dieta mediterranea, si corre il rischio che quest’ultima sparisca del tutto e sarebbe davvero un peccato, visto che è non solo un vanto del nostro territorio, ma anche patrimonio immateriale dell’Unesco.
Come mangiare, allora in modo sano, pur avendo a disposizione un budget limitato? Molti credono che tutto il cibo sano sia caro, ma, non è sempre vero, anche perché i supermercati offrono un’ampia scelta di alternative. Inoltre, le linee guida alimentari raccomandano solo piccole quantità di alimenti costosi come carne, pesce, pollo e formaggio. Dovremmo, infatti, mangiare più fagioli, lenticchie e altri alimenti economici come pane (di grano integrale), riso, pasta e altri cereali. Per quanto riguarda frutta e verdura, è risaputo che i prodotti freschi di stagione hanno un costo minore, ma non sono da escludere i surgelati.
Per mangiare sano è importante fare attenzione alle offerte speciali e limitare lo spreco di cibo. Per quanto possa sembrare incredibile, specialmente con la crisi che avanza, in Europa si buttano grandi quantità di alimenti ogni anno, molto del quale ancora nella sua confezione originale. Questo, perché l’alimento va a male prima che sia mangiato o se ne cucina troppo e si buttano gli avanzi. Per risparmiare, senza rinunciare alla qualità, può essere utile anche pianificare un menù settimanale e provare ricette che insegnano a utilizzare gli scarti.
10 alimenti sani a basso costo
- Fagioli
- Uova
- Patate
- Riso integrale
- Tonno in scatola
- Alici
- Pasta e pasta integrale
- Banane
- Verdure surgelate
- Pomodori in scatola
Ricette con cibi a basso costo
Sapevate che si può cucinare con gli avanzi? Tante, infatti, sono le ricette che si possono preparare con gli scarti. In realtà, non si tratta di una pratica nuova, anticamente, infatti, non si buttava via quasi nulla, oggi, invece, una quantità spaventosa di cibo finisce nella pattumiera, anche se ancora commestibile.
Sformato di broccoli e fontina
Se avete della besciamella e del formaggio in scadenza, questa è la ricetta perfetta!
Ingredienti
- 450 g di broccoli romani
- ½ bicchiere di vino bianco
- 100 g di fontina
- 400 g di besciamella
- Formaggio q.b.
- Pancetta affumicata
Preparazione
- Fate cuocere i broccoli (ridotti a rosette) nel forno per 10 minuti.
- Ripassateli in un tegame con la pancetta tagliata a cubetti, innaffiando di tanto in tanto con il vino bianco.
- Una volta assorbito il vino, spegnete e disponete il tutto sul fondo di una pirofila, alternando con la fontina tagliata a cubetti.
- Versate la besciamella e aggiungete una grattata di formaggio.
- Infornate a fuoco medio per 15-20 minuti.
Polpette di bucce di carota e fiocchi di mais
(ricetta di EcoCucina)
Ingredienti
- 250g di scarti di carote biologica
- 1 pugno di fiocchi di mais (o altri cereali da colazione)
- 1 spicchio d’aglio
- 1 cucchiaio di Curcuma
- Olio extravergine d’oliva
- 1 patata lessata
- 1 pizzico di peperoncino
- 1 pugno di Pan grattato
- 1 limone (scorza) biologico
- Sale
Preparazione
- Pelate le carote e tenete da parte gli scarti, che dovrete tagliare a julienne.
- In una padella fate scaldare 1 cucchiaio di olio con uno spicchio d’aglio intero e schiacciato. Unite la carota e condite con un cucchiaio di curcuma, il peperoncino macinato e un pizzico di sale.
- Fate saltare per qualche minuto e aggiungete la carota saltata in una ciotola e lasciate intiepidire.
- Aggiungete i fiocchi di mais sbriciolati con le mani, la scorza del limone grattugiato, la patata bollita, passata allo schiaccia patate e mescolate il composto.
- Con le mani formate delle piccole palline e passatele nel pan grattato.
- Disponete le polpette in una teglia da forno e cuocetele per 20 minuti a 180°.
- Preparate la salsa mettete in un vasetto la senape, il succo di limone spremuto, il miele, l’olio un pizzico di sale e pepe.
- Chiudete il coperchio e agitate in modo da emulsionare la salsa.
- Versate il composto in una ciotolina e servite insieme alle polpette.
Via| EUFIC – European Food Information Council; Photo Credit| Thinkstock
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