Ricette light con le verdure d’autunno

L’autunno, con i suoi colori caldi, e i suoi profumi avvolgenti, come quello delle caldarroste, è una stagione ricca di frutta e di verdura squisite, pronte a fare capolino sulle nostre tavole. Le ricette che possiamo realizzare, infatti, sono praticamente infinite.  Non ci resta che impugnare gli attrezzi del mestiere e dare spazio al nostro estro culinario.

Utilizzare le verdure di stagione, oltre che essere una scelta conveniente, i prezzi, infatti, sono più bassi, si rivela essere soprattutto salutare. Non dimentichiamo, che i prodotti coltivati in serra sono soggetti a trattamenti non sempre ben accetti dal nostro organismo.

Verdure di stagione

  • barbabietole
  • broccoli
  • carciofi
  • cardi
  • catalogna
  • cavolfiori
  • cavoli cappucci
  • cavolini di Bruxelles
  • cetrioli
  • chiodini
  • cicoria da taglio
  • cime di rapa
  • cipollacci
  • coste
  • fagioli
  • fagiolini
  • finocchi
  • fiori di zucca
  • indivie
  • lattughe
  • lenticchie
  • mais dolce
  • melanzane
  • patate dolci
  • peperoncini piccanti
  • peperoni
  • pomodori
  • porcini
  • porri
  • prataioli o champignon
  • prugne
  • radicchi rossi
  • radici amare
  • rafano
  • rape
  • ravanelli
  • sedano
  • spinaci
  • tarassaco
  • tartufi
  • topinambur
  • valerianella
  • verze
  • zucche
  • zucchine

Ricetta light pasta con i broccoli

Si tratta di una ricetta light semplice e gustosa. I broccoli, infatti, come i parenti più prossimi (cavolo, verza, cappuccio, cavolini di Bruxelles, broccoletti, cavolfiore), sono un alimento prezioso per la nostra salute, poveri di calorie ma ricchi di proprietà benefiche.

Il cavolo è una miniera di vitamine A, B1, B2, B9, PP, C, K, e U. Contiene anche molti sali minerali quali fosforo, calcio, ferro, zolfo, potassio, rame, magnesio, iodio. Significativa è la presenza di antiossidanti e di clorofilla, essenziale per la produzione di emoglobina da parte del nostro organismo.

Ingredienti per 4 persone

  • 600 g di broccoli
  • 6 spicchi d’aglio
  • olio extravergine di oliva
  • 400 gr. di pasta
  • sale e pepe

Preparazione

Lavate e pulite ben bene i broccoli. Staccate le cimette e in una padella fate soffriggere con un filo di olio gli spicchi d’aglio senza camicia. Quando saranno dorati, aggiungete le cime dei broccoli. Soffriggete a fiamma alta per qualche minuto, pepate e regolate di sale. Unite un paio di cucchiai di acqua di cottura che avete tenuto da parte nella pentola. Fate sfumare l’acqua di cottura dai broccoli cuocendoli per altri 4-5 minuti. Cuocete la pasta e quando sarà pronta saltatela nella padella del condimento per qualche minuto, amalgamando il tutto.

Ricetta light primo piatto di farro e verdure

Questa ricetta è un ottimo primo piatto, che vede trionfare il connubio perfetto tra le verdure di stagione, come il sedano, le zucchine, e i pomodorini, e il farro, una pianta molto simile a quella del grano, con il quale condivide la famiglia di appartenenza. Il farro è un alimento particolarmente salutare, ricco di proteine, fibre solubili e non, minerali e preziosi aminoacidi come arginina, leucina, lisina, alanina, acido aspartico e triptofano.

Il farro permette al nostro organismo di assorbire meglio le sostanze nutritive in esso contenute, di rafforzare il sistema immunitario e di favorire la coagulazione del sangue. Inoltre, è indicato per chi deve tenere sotto controllo la linea, poiché è in grado di dare un senso di sazietà subito dopo il suo consumo.

Ingredienti per 4 persone

  • 400 gr. di farro
  • 2 carote
  • 4 cuori di sedano
  • 2 zucchine
  • 20 pomodorini Datterino
  • 120 gr di olive nere e verdi
  • basilico
  • olio extravergine di oliva
  • sale

Preparazione

Mettete a bagno per qualche ora il farro per abbreviare i tempi di cottura. Nel frattempo, tagliate a julienne tutte le verdure e adagiatele in una pirofila, aggiungendo le olive e i pomodorini datterino precedentemente tagliati a pezzetti. Unite le foglie di basilico e l’olio extravergine di oliva. A questo punto fate cuocere il farro in abbondante acqua salata per circa 1/2 ora. Quando sarà cotto passatelo sotto l’acqua corrente fredda, quindi scolato e mescolatelo alle verdure.

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