Le ricette Smartfood, con i cibi che mimano il digiuno

La dieta Smartfood è un regime alimentare salutare per prevenire alcune patologie, come i tumori. L’omonimo libro è un caso editoriale e in circa sette mese (dalla sua uscita in libreria) ha vento 100 mila copie in Italia ed è stato tradotto in otto lingue diverse. L’autrice è la giornalista Eliana Liotta, che si è avvalsa della collaborazione di Pier Giuseppe Pellicci, Direttore della ricerca all’Istituto Europeo di Oncologia di Milano, e della nutrizionista Lucilla Titta.

riso venere

Da qualche giorno trovate in libreria il secondo capitolo (lo definiamo noi così, ma è un testo assolutamente autonomo): “Le ricette Smartfood”, sempre a firma di Eliana Liotta e in collaborazione con Lucilla Titta, è una raccolta di ben 100 ricette, che hanno l’obiettivo di fornirci un pasto sano e nello stesso tempo gustoso e appetibile.

Riso nero con gamberoni e zucchine

  • 320 g riso nero
  • 400 g di gamberoni (il peso al netto degli scarti sarà di circa 180 g)
  • 1 l di fumetto di crostacei
  • 600 g di zucchine (se le trovate novelle, con il fiore)
  • 1 costa di sedano
  • 10 pomodorini qualche foglia di basilico fresco
  • 1 manciata di prezzemolo fresco tritato
  • 1 spicchio d’aglio
  • 1 pizzico di peperoncino
  • 1⁄2 bicchiere di vino bianco secco
  • 3 cucchiai di olio extravergine di oliva

Preparazione

Sgusciate i gamberi (con i resti preparate un litro di fumetto) e lessate il riso per 35/40 minuti nel fumetto aggiungendo un pizzico di sale. Mondate, lavate e asciugate le zucchine e tagliatele a rondelle non troppo spesse; tenete da parte i fiori, se li avete. Private il sedano pulito delle due estremità e riducete la costa in rondelline. Tagliate i pomodorini lavati in quarti.

Scaldate in una padella antiaderente un filo di fumetto e un cucchiaino d’olio con lo spicchio d’aglio svestito e tagliato a metà. Sistematevi i gamberoni, insaporendoli da una parte e dall’altra. Irrorate col vino, che farete sfumare. Aggiungete i pomodorini, le zucchine, il sale e il peperoncino e fate cuocere a fuoco medio per 3-4 minuti. Saltate in padella il riso scolato coi gamberoni e le verdure per un paio di minuti, unendo in ultimo i fiori spezzettati. In una ciotola eliminate l’aglio, aggiungete il sedano, olio, prezzemolo e basilico.

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