Con il caldo che imperversa la voglia di mettersi ai fornelli svanisce del tutto. Ma non c’è da disperare, l’estate, infatti, se da un lato fa salire la colonnina di mercurio, dall’altro ci regala tanti prodotti freschi, gustosi e colorati, da poter consumare anche a crudo! Scopri come.
Dalla cucina crudista (o crudismo), uno stile alimentare fondato sul consumo di cibi freschi come frutta e verdura, ma anche noci, semi e alghe (che non prevedono cottura), possiamo prendere a prestito qualche ricetta per combattere il caldo. Il cibo crudo è generalmente più ricco di vitamine, enzimi, grassi essenziali e altri fattori che non subiscono il degrado della cottura, tuttavia la dieta crudista non è da abbracciare in toto perché il cibo crudo è più ricco anche di microrganismi “cattivi”. A mio avviso, la moderazione è la strada migliore, dunque, senza arrivare all’eccesso del crudismo vero e proprio, ogni tanto, soprattutto in questi giorni di afa, ci si può dedicare alla preparazione di ricette che prevedono l’utilizzo di verdure, ortaggi, pesce, carni e frutta crudi.
Cucina crudista: ricette
Antipasti
Insalata agrodolce
Ingredienti
- ½ radicchio rosso
- ½ mela
- ½ finocchio
- 1 cucchiaio di succo di limone
- Semi di sesamo q.b.
- Sale q.b.
- 2 cucchiai di olio extravergine di oliva
Preparazione
- Sbucciate la mela e tagliatela a cubetti.
- Tagliate il finocchio a julienne.
- Tagliate finemente il radicchio.
- Mescolate tutti gli ingredienti, poi aggiungete sale, olio, limone e semi di sesamo.
Melanzane con limone e olio
Ingredienti
- 1 melanzana
- Sale q.b.
- Limone q.b.
- Olio extravergine di oliva q.b.
- Mentuccia a piacere
Preparazione
- Tagliate la melanzana sottilissima con l’aiuto della mandolina.
- Mettete un pizzico di sale e il succo di 1 limone sulle melanzane in modo che perdano l’acqua e lasciate in frigo per 10-12 ore.
- Strizzate bene e condite con un filo d’olio e mentuccia a piacere.
Primi piatti
Cous cous crudista
Ingredienti
Per il cous cous
- ½ cavolo
- Cumino q.b.
- Curcuma q.b.
- Curry q.b.
- Sale q.b.
- Pepe q.b.
- Olio q.b.
Per il condimento
- ½ peperone
- ½ cipolla
- 2 cucchiai di capperi
- 2 cucchiai di olive
- 5-6 pomodorini
- 1 carota
- 1 gambo di sedano
- Buccia di ½ limone bio
Preparazione
- Frullate il cavolfiore in modo da ottenere una granella simile alla semola.
- Trasferite il cous cous di cavolfiore dentro una ciotola capiente e condite con un pizzico di cumino, curcuma, curry, sale, pepe e olio extravergine di oliva.
- Per il condimento fate marinare la cipolla con sale e aceto, poi tagliate il peperone a cubetti, i pomodori, la carota e il sedano.
- Aggiungete i capperi precedentemente dissalati e le olive.
- Salate e pepate.
- Unite il condimento al cous cous, grattugiate la buccia del limone e decorate con menta fresca.
Secondi piatti
Involtini di cetriolo
Ingredienti
- 1 cetriolo
- 1 carota
- 1/3 di avocado
- Qualche foglia di spinaci
- 1/3 di peperone
- Tahin (salsa a base di semi di sesamo)
- Sale q.b.
- Pepe q.b.
- Olio extravergine di oliva q.b.
Preparazione
- Con un pelapatate affettate il cetriolo nel senso della lunghezza e disponete le strisce una sull’altra creando una grande fetta.
- Affettate le carote, i peperoni, gli spinaci e l’avocado a striscioline.
- Condite la grande fetta di cetriolo con le verdure appena affettate e la salsa tahin.
- Arrotolate l’involtino e adagiate su un piatto, poi condite con sale, olio e pepe.
Dessert
Torta al cocco crudista
Ingredienti
Per la base
- 1 tazza di nocciole
- 1 tazza di mandorle
- 1 tazza di noci
- ½ tazza di cacao
- ⅓ tazza d’acqua
- ½ cucchiaino scarso di stevia
Per la crema
- 2 banane
- ⅓ tazza di latte di cocco
- 1 tazza di olio di cocco (deriva dal burro di cocco)
- ½ cucchiaino di vaniglia in polvere
- ½ cucchiaino scarso di stevia
Preparazione
- Per realizzare la base frullate la frutta secca e aggiungete cacao, stevia e acqua. Lavorate fino a quando non otterrete un impasto omogeneo.
- Stendete l’impasto in uno stampo da 20 cm di diametro e lasciare riposare in frigorifero durante la preparazione della crema.
- Per la crema frullate tutti gli ingredienti.
- Aggiungete l’olio di cocco (in inverno è solido quindi va fatto sciogliere) e mescolate.
- Versate il composto nello stampo e fate riposare in frigo per qualche ora.
- Decorate con farina di cocco e/o fettine di banana.
Via| Ricette crudiste; Photo Credit| Thinkstock
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