Tag Archive for: basso indice glicemico

White corn tortillas with activated charcoal and vegetable chili

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Bold colours and intense flavours come together in a recipe that celebrates plant-based cuisine with a creative and inclusive twist: these White corn tortillas with activated charcoal and vegetable chili are the perfect option for anyone looking for a satisfying yet balanced dish, also suitable for those who have to keep an eye on their blood sugar levels or following a gluten-free diet.

The tortillas are made with white corn flour, a naturally gluten-free ingredient rich in resistant starch and generally with a lower glycemic index than yellow corn. The addition of activated charcoal not only gives a striking look but may also help reduce bloating thanks to its adsorbing properties.

The vegetable chili is a powerhouse of fibre, vitamins, and antioxidants: bell peppers provide vitamin C and beta-carotene, carrots contribute soluble fibre and vitamin A, and Mexican black beans are an excellent source of plant-based protein, iron, magnesium, and more fibre to help regulate carbohydrate absorption, making the dish even more balanced. Chili pepper and paprika add a pleasant spiciness and help stimulate metabolism—without needing to rely on a lot of salt for flavour.

Let’s take a flavourful trip into Mexican-inspired cooking with this wholesome and satisfying dish and if you like Latin American cuisine, try also this Dominican Salad.ilaria-bertinelli-tortillas-di-mais-bianco

White corn tortillas with activated charcoal and vegetable chili

18g carbohydrates per 100g

Ingredients for the tortillas

  • 250g water
  • 170g white corn flour*
  • ½ teaspoon of activated charcoal
  • a pinch of salt

For the vegetable chili

  • 400g tomato purée
  • 300g yellow bell pepper
  • 300g red bell pepper
  • 250g carrots
  • 250g cooked Mexican black beans
  • 40g onion
  • 1 small piece of chili pepper
  • extra virgin olive oil
  • paprika
  • parsley
  • salt

To complete

  • avocado

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Place the white corn flour in a mixing bowl, add a pinch of salt and the activated charcoal, then pour in the water and mix until you get a smooth, uniform dough. Cover and let it rest for at least 15 minutes. If mixing by hand, your fingers may get stained black—but don’t worry, it rinses off easily.
  2. Finely chop the onion and sauté it in a deep skillet with a drizzle of olive oil, along with a clove of garlic and a small amount of chili pepper according to your heat preference. Meanwhile, slice the carrots and dice the peppers, then add them to the pan along with the tomato purée. Season with salt and paprika. Cook for about 15 minutes, then add the black beans. Let everything simmer for another 10 minutes, stir in chopped parsley, and adjust seasoning if needed.
  3. Prepare the tortillas: divide the dough into 10 pieces of about 40 g each. Flatten each one between two sheets of parchment paper to about 1–1.5 mm thickness.
  4. Cook the tortillas in a very hot non-stick pan on both sides, flipping them twice—the second flip will often make them puff up slightly. Once cooked, stack them between two plates to keep warm.
  5. Fill each tortilla with the vegetable chili and a slice of avocado.
  6. ilaria-bertinelli-tortillas-di-mais-bianco

 

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Chicken and asparagus pie with Feta cheese

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Spring brings us wonderful and versatile ingredients like asparagus — grown in many regions of Italy and the star of this simple yet impressive recipe. This Chicken and asparagus pie is a complete meal that combines flavour, nutritional balance and practicality. It’s perfect for anyone following a gluten-free diet with a mindful eye on the recipe’s composition, particularly its carbohydrate content.

Asparagus is an excellent source of fibre, B vitamins (especially folate), vitamin K and natural antioxidants. Thanks to its asparagine content, it also supports kidney function and has a natural diuretic effect. Combined with chicken, a great source of lean protein, and brown rice flour, which adds fibre and complex carbohydrates, this dish offers all the essential macronutrients and is suitable for those with specific dietary needs.

The crisp gluten-free puff pastry topping adds a rustic and visually appealing touch, making it ideal even for a last-minute dinner with guests when you don’t want to give up on seasonal vegetables. If you’re looking for another all-in-one dish, try the Vegetarian Moussaka too!

ilaria-bertinelli-pie-di-pollo-e-asparagi-al-feta

Chicken and asparagus pie with Feta cheese

7.8g carbohydrates per 100g

Ingredients for 6 servings

  • 1 pack of gluten-free puff pastry** (you will use about 200g)
  • 850g chicken breast
  • 420g asparagus
  • 120g Feta cheese
  • 70g leek
  • 30g brown rice flour*
  • 1 egg for brushing the surface
  • meat or vegetable stock*
  • extra virgin olive oil
  • salt and papper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Slice the leek and let it soften in a non-stick pan with a drizzle of olive oil. Add the chicken breast cut into cubes and cook until it turns white on all sides.
  2. Trim the woody ends off the asparagus, then divide the stalks from the tips. Cut the stalks into small pieces and add them to the chicken. Pour in a few ladles of broth, season with salt and pepper, and cook.
  3. When the chicken is nearly done, add the asparagus tips. Sprinkle in the rice flour and, if needed, add another ladle of broth — it will thicken into a sauce similar to béchamel.
  4. Transfer the chicken and asparagus mixture into a baking dish, top with crumbled Feta cheese and cover the top with the puff pastry. Seal the edges well to create a lid, cut a few slits to allow steam to escape, and brush the surface with beaten egg.
  5. Bake in a preheated fan oven at 180°C for 20 minutes. Remove from the oven, let rest for 10 minutes, then serve.
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Sweet potato and artichoke soup with a Middle Eastern touch

This warm and creamy soup is true comfort food. Alongside its excellent nutritional properties, it features a delightful Middle Eastern touch with za’atar. Try my Sweet Potato and Artichoke Soup for a wholesome and flavourful dish!

Let’s take a closer look at the ingredients!

Sweet potatoes, often mistaken for regular potatoes, are actually quite different in both taste and nutritional value. Naturally sweet, they have a lower glycaemic index than regular potatoes, are rich in fibre, and contain a large amount of beta-carotene, ideal for boosting the immune system.

Artichokes, with their delicately bitter flavour, perfectly complement the soup by providing valuable fibre, inulin, and antioxidants, promoting digestive health and intestinal well-being.

What is za’atar? It’s an aromatic spice blend typical of Middle Eastern cuisine, traditionally made with thyme, oregano, sumac, and sesame seeds. In my version, I’ve replaced oregano with pumpkin seeds to create a more nutritionally interesting combination, thanks to their healthy fats.

Sumac is a bright red spice with a fresh, slightly citrusy flavour. It’s made from the dried and ground berries of the Rhus coriaria plant, native to the Mediterranean and Middle Eastern regions. Just a touch is enough to create the perfect balance between tradition and creativity!

Fancy more soups? Try the Chestnut and Grass Pea Soup.

Sweet potato and artichoke soup with za’atar

7g carbohydrates per 100g

Ilaria-bertinelli-vellutata-di-patate-dolci-e-carciofi

Ingredients for 4-6 servings

  • 1 lt ca. vegetable stock* or water
  • 8 cleaned artichokes (approximately 600 g)
  • 2 sweet potatoes (approximately 500 g)
  • 1 shallot (approximately 30 g)
  • Extra virgin olive oil
  • Salt and pepper

Ingredients for za’atar

  • 2 tablespoons pumpkin seeds
  • 2 teaspoons sesame seeds
  • 1 teaspoon dried thyme
  • 1 teaspoon sumac
  • ½ teaspoon salt
  • Extra virgin olive oil

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on Prontuario AIC)

Preparation 

  1. Finely chop the shallot and sauté it in a saucepan with a drizzle of olive oil. Add the artichokes cut into wedges and the cubed sweet potato. Let them sauté for a few minutes, then cover with water or vegetable stock and cook for about 30 minutes or until the artichokes are perfectly tender.
  2. Blend everything until smooth and adjust with salt and pepper to taste.
  3. Prepare the za’atar. Toast the pumpkin seeds in a non-stick pan with a tablespoon of olive oil. Add the other ingredients and let them sauté for a few minutes, then set aside.
  4. Serve the soup with a spoonful of za’atar.
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Pizzicotti with Fagiolo gentile di Labro bean cream and aromatic oil

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Would you like an original idea coming from the tradition of a land very dear to me? Here are the Pizzicotti with Fagiolo gentile di Labro bean cream topped with an irresistible oil flavoured with ginger and marjoram.

Once again, the gastronomic journey is in Lazio thanks to the Rieti Chamber of Commerce, which sent us the local ingredients to prepare this recipe with a very special ingredient: Fagiolo gentile di Labro a Slow Food Presidium and a product included in the list of Italian Traditional Agricultural Products (PAT in Italian).  It is a variety of bean that grows exclusively in the Avanzana Valley at the foot of the village of Labro, in the province of Rieti. It is light brown in colour and its fame is due to the tenderness of its skin and its delicate, sweet taste: the adjective ‘gentile’, i.e. gentle, by which it is called derives from such sweetness.

This traditional dish from Lazio is a perfect meal from a nutritional point of view, so why not use it as a holiday season dish? It is perfect both to brighten up banquets and to alternate meals characterised by the presence of meat and fish with a vegetarian recipe rich in plant protein and plenty of fibre.

To discover the great classic of the Rieti land, read my article and recipe for the The Perfect Amatriciana.

pizzicotti-con-crema-di-fagioli-di-labro

Pizzicotti with Fagiolo gentile di Labro bean cream and aromatic oil

29.6g carbohydrates per 100g 

Ingredients for 4 servings

  • 250g flour mix for bread, brand Nutrifree**
  • 180g water
  • 150g dried Fagiolo gentile di Labro beans
  • 4g brewer’s yeast
  • 50g extravirgin olive oil Sabina DOP
  • 20g dehydrated tomato flakes
  • 2 shallots
  • 2 celery sticks
  • 2 bay leaves
  • 1 piece of fresh ginger
  • 1 sprig of rosemary
  • marjoram
  • vegetable stock
  • grated Pecorino cheese
  • 1 pinch of bicarbonate of soda or 1 piece of Kombu seaweed

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Soak the beans the night before in plenty of water and baking soda or a piece of Kombu seaweed.
  2. Warm up 50g of extra-virgin olive oil and infuse it with pieces of fresh ginger and marjoram leaves: you will obtain an aromatic oil that you can also use for other preparations.
  3. Dissolve the brewer’s yeast in a bit of water at room temperature, then pour it into a bowl with the flour and a pinch of salt and add the water required to obtain a smooth, not too hard dough.
  4. Divide the dough into at least 4 pieces, cover them with a tea towel and leave them to rise for about 20 minutes.
  5. In a saucepan, brown 1 shallot and 1 chopped celery stick in a little extra virgin olive oil and a sprig of rosemary, then add the soaked beans and bay leaves, cover with vegetable stock and cook (for at least 1 hour). When the beans are cooked, remove the bay leaf and rosemary and whisk to obtain a thick and creamy velouté. Season with salt and pepper.
  6. In a non-stick pan, put a drizzle of extra virgin olive oil and sauté the remaining shallot and celery finely chopped, season with chopped rosemary and sprinkle with vegetable stock to cook.
  7. After the dough has risen, bring a pot of water to the boil and lightly salt it. Take the pieces of dough, shape them into thin cylinders of about 1.5cm diameter and pinch them cutting off small knobs to be thrown into boiling water. Continue throwing the dough knobs into the boiling water and let them cook for at least 5 minutes considering that they would not become too cooked. Drain the ‘Pizzicotti’ with a slotted spoon, toss them into the non-stick pan with the chopped shallot and celery and allow them to cream slightly, adding a little cooking water.
  8. Serve on individual plates, preferably in a soup dish, forming a layer of bean cream topped with Pizzicotti and a dribble of aromatic oil, grated Pecorino cheese and a pinch of dried tomato flakes.

pizzicotti-con-crema-di-fagioli-di-labro

Version with gluten of Pizzicotti with Fagiolo gentile di Labro bean cream and aromatic oil

Replace the flour mix for bread Nutrifree with an equal amount of wheat flour and adjust the amount of water to obtain a bread-like texture.

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December salads between parties and detox

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Which salads can we prepare during the holiday season? December salads couldn’t but be suitable for a period of parties and celebrations.

In fact, these salads complement each other because one is perfect for enriching festive meals and the other for a detox meal before or after the Christmas treats.

Turnip and lamb’s lettuce salad is a way to use two ingredients that we rarely bring to the table at our place. White turnip is very low in calories, contains no cholesterol, has only 6 carbohydrates per 100g, but is very rich in vitamins and minerals, so consuming it means providing a good dose of antioxidants to cope with the cold season.

Coleslaw Salad is a great classic of Anglo-Saxon cuisine, but especially of Newark buffets, to use the cabbage in a mouth-watering way. The name is in fact the transformation into English of the Dutch terms ‘kool’, cabbage, and ‘sla’, a nickname for salad. My version is a light interpretation of the original in that I eliminated sugar in the preparation and diluted the mayonnaise with equal amounts of zero-fat Greek yoghurt.

Happy holidays by bringing December salads to the table, but don’t forget to explore other salad ideas, e.g. October salads.

Turnip and lamb’s lettuce salad

9,56g carbohydrates per 100g

insalata-di-rapa-bianca-e-songino

Ingredients for 4 servings

  • 2 white turnips
  • 100g lamb’s lettuce or other leafy greens
  • 90g pear
  • 20g maple syrup or honey
  • lemon juice
  • a few parsley leaves
  • extra virgin olive oil
  • salt and pepper
  • wood sorrel (optional)

Preparation

  1. Peel the turnips with a peeler, slice them very thinly using a mandoline and macerate them for 10-15 minutes with an emulsion of lemon juice, extra virgin olive oil, salt and parsley.
  2. Slice the pear with the peel.
  3. Prepare a vinaigrette by mixing a few tablespoons of oil, lemon juice, salt, pepper and chopped parsley.
  4. Arrange the lamb’s lettuce on the bottom of each plate, lay the turnip and pear on top, drizzle with the vinaigrette and finish with a grinding of pepper and the sorrel leaves.

Coleslaw

7g carbohydrates per 100g

Insalata-coleslaw

Ingredients for 4 servings

  • 250g white cabbage (approx. 1/2 cabbage)
  • 170g carrots (approx. 2)
  • 1 Granny Smith apple
  • 2 celery stalks
  • 3 spring onions (the white part)
  • 40g raisins
  • 40g shelled walnuts
  • chopped fresh herbs
  • salt and pepper

Ingredients for the sauce

  • 150g mayonnaise*
  • 150g fat-free Greek yoghurt
  • 1 teaspoon of Dijon mustard*
  • 20g lemon juice
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cut the cabbage into very thin strips; grate the carrots into julienne strips and slice the apples with the peel, but without the core.
  2. Chop the celery and spring onion finely, then put all the vegetables in a bowl.
  3. In a bowl, prepare the sauce: mix mayonnaise and yoghurt, season with mustard and lemon, then season with salt and pepper.
  4. Pour the dressing over the vegetables and mix well: the salad should be very well bound, i.e. have just the right amount of dressing to hold the vegetables together.
  5. Top the salad with sultanas and coarsely chopped walnuts, then complete with chopped fresh herbs to taste.
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September salads

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September is the month when summer and autumn meet, just like the ingredients that characterise it: this is what you are going to discover in September Salads.

So what are the September salads? First of all, a tasty Chicken salad with radicchio and melon balls that is also perfect for your lunch box to take to the office as a balanced and light meal, or it can be a nice dinner to ensure a quiet night.

The second recipe is tasty and colourful, versatile and suitable for meals at home or away from home, the Salad of citrus flavoured cherry tomatoes with Venere rice introduces us to the quintessential winter fruit, i.e. oranges, which I have used here together with lemon to flavour the cherry tomatoes and make them really special.

So more colours to cheer us up into the less sunny days of September.

If you fancy some richer salads, check out the May and its fortified salads.

Chicken salad with radicchio and melon balls

carbohydrates 3.3g per 100g – 8.93g per serving

Insalata-di-pollo-al-radicchio-e-sfere-di-melone

Ingredients for 4 servings

  • 500g chicken breast
  • 280g melon
  • 180g red radicchio
  • 120g dried tomatoes in olive oil*
  • extra virgin olive oil
  • Aged Balsamic Vinegar of Modena
  • sage
  • bay leaf
  • 1 teaspoon green peppercorns
  • 3 cardamom berries
  • 1 star anise berry
  • salt and pepper

Preparation

  1. Put a pan of water on the stove with a few sage leaves, a bay leaf, cardamom, star anise, green pepper and salt, and boil the chicken breast in it for 20 minutes. Once cooked, leave the chicken to cool in its stock.
  2. Assemble your salad by cutting the radicchio into strips and placing it on the bottom of the plate. Flavour it with the dried cherry tomatoes cut into strips, thread the cooled chicken over it and complete with melon balls.
  3. Season with a pinch of salt and pepper and drizzle with a little extra virgin olive oil and balsamic vinegar.

Salad of citrus flavoured cherry tomatoes and Venere rice

carbohydrates 13.7g per 100g – 39.79g per serving

Insalata-di-pomodorini-agli-agrumi-e-riso-Venere

Ingredients for 4 servings

  • 600g mixed coloured cherry tomatoes
  • 140g Venere rice
  • 120g Greek feta cheese
  • 80g pitted green olives*
  • 80g pitted black olives*
  • 1/2 orange with edible peel
  • grated lemon peel
  • basil
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the Venere rice in lightly salted water and drain when al dente.
  2. Cut the cherry tomatoes in halves or quarters, add the sliced olives and season for 15 minutes with orange slices and grated lemon peel.
  3. Put the Venere rice in the salad bowl, cover it with the cherry tomato and olive mixture after removing the orange slices. Season with a drizzle of oil and some freshly-ground pepper (no need for salt as the salad contains salty ingredients) and complete with crumbled feta cheese and a few basil leaves.

 

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August salad: Pinzimonio with pistachio and courgette hummus

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For the month of August, I thought of a salad ideal for sharing with friends: Pinzimonio with pistachio and courgette hummus.

Once you have prepared this delicious hummus, you can use it not only to accompany many seasonal vegetables, but also to top bruschettas or season a pasta dish: a recipe with a thousand possibilities!

Pinzimonio can be used throughout a meal, i.e. it can be an appetiser, a main course or a side dish, it all depends on your appetite and the other courses you have planned for the meal.

You could serve Pinzimonio with Meat mini-pizzas.

pinzimonio-hummus-di-ceci-e-zucchine

Pinzimonio with pistachio and courgette hummus

 5.7g carbohydrates per 100g hummus

Ingredients for 6-8 servings

  • vegetables to taste (courgettes, carrots, celery, cherry tomatoes, etc.)
  • 200g courgettes
  • 150g cooked chickpeas
  • 40g pistachio nuts
  • lemon juice
  • extra virgin olive oil
  • water
  • salt and pepper

**Ingredients specific for celiacs

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Place courgettes, chickpeas, pistachios and lemon juice in a blender and start blending. While continuing to blend, gradually add water and oil to obtain a creamy texture, then season with salt and pepper.
  2. Cut the vegetables into sticks, while leaving the cherry tomatoes whole and arrange everything in a serving dish with the hummus in a bowl in the centre or put the hummus in small single-serving bowls for each of the diners.

pinzimonio-hummus-di-ceci-e-zucchine

Version with gluten of Pinzimonio with pistachio and courgette hummus

The recipe contains only naturally gluten-free ingredients.

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May and its fortified salads

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May brings us two ideas for what we call fortified salads, i.e. salads that are nutritionally complete and therefore perfect as one-course meals for lunch in the office, at school or for dinner.

The rule applies that ingredients must be in season in order to maximise their nutritional contribution, so asparagus and mixed greens, as well as frozen edamame beans, will be the vegetable protagonists of the dishes.

The protein part of our salads is mainly of animal origin, being represented by grilled chicken and egg, not forgetting the contribution of edamame beans, an excellent source of plant protein.

As always, fibre is our best ally and is provided not only by vegetables, but also by buckwheat grains, an excellent alternative to rice and cereals containing gluten (for those who can eat them).

So here’s how to prepare reinforced salads that you can put in your lunch box for an absolutely perfect lunch out.

Discover more ideas for your salads here!

Buckwheat and asparagus salad

carbohydrates 24.48g for the whole serving

insalata-di-saraceno-e-asparagi

Ingredients for 1 serving

  • 4 asparagus
  • 40g buckwheat grains*
  • 1 egg
  • 15g Pecorino Romano cheese in very thin slices
  • 1 teaspoon of lemon juice
  • extra virgin olive oil
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Cook buckwheat grains in lightly salted boiling water, then drain and set aside.
  2. Place 4 asparagus in a container suitable for microwave cooking and cook for 4 minutes at maximum power.
  3. Put a drizzle of extra virgin olive oil in a non-stick pan, break the egg into it and cook for a few minutes until the egg white is cooked.
  4. Assemble the salad by placing the buckwheat grains in a soup plate, add the asparagus cut in pieces; dress with a sauce prepared whisking a tablespoon of extra virgin olive oil, a teaspoon of lemon juice, salt and pepper.
  5. Lay the hot egg on top of the asparagus and complete with very thin slices of Pecorino Romano cheese and a grinding of pepper.insalata-di-saraceno-e-asparagi

Chicken and edamame salad

carbohydrates15.77g for the whole serving

insalata-di-pollo-ed-edamame

Ingredients for 1 serving

  • 120g chicken breast
  • 50g edamame beans
  • baby lettuce or mixed greens
  • 15g raisins
  • 2 tablespoons of soy milk*
  • 1 tablespoon of pumpkin seeds
  • 1 teaspoon of mayonnaise*
  • 1 teaspoon of lemon juice
  • salt and pepper

*Ingredients whose labels must read “gluten-free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Boil the edamame beans in lightly salted water for a few minutes, then  throw them in cold water. Drain them and set them aside.
  2. Grill the chicken breast. Cut it into strips horizontally.
  3. Prepare the dressing by putting the mayonnaise, lemon juice and soy milk in a small bowl, mix well with a fork and season with salt and pepper.
  4. Place the desired amount of lettuce or mixed greens in a soup plate, add the edamame beans and lay the chicken on top. Season with the mayonnaise emulsion, then top with raisins and pumpkin seeds.

insalata-di-pollo-ed-edamame

Version with gluten of Fortified salads

These recipes contain only naturally gluten free ingredients, so no adaptation is necessary for their version with gluten.

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April salads

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What vegetables await you in our April salads? Cauliflower, peas and leek will be the stars with the red touch of strawberries: find out how to prepare them.

Let’s start with an uncommon use of cauliflower: raw. Have you ever tried it? You will be surprised to discover that it is sweet and has a much more delicate smell than when cooked. It is in fact during cooking that the typical sulphurous smell develops, which often makes cauliflower not liked, especially by children. In the first salad, cauliflower is grated to make a tasty, micronutrient-rich couscous with lots of flavour and few calories.

My Quinoa salad, on the other hand, is perfect for a refill of plant protein. Quinoa is a gluten-free pseudo-cereal that has all 8 essential amino acids (i.e. those that must be taken in with food as they are not produced by our body) and therefore has a very similar nutritional profile to foods of animal origin. Moreover, due to its wealth of other micronutrients, it is considered a super-food whose consumption is strongly recommended as an integral part of a healthy, balanced diet.

Remember to rinse quinoa before cooking to remove saponins, substances naturally present in many vegetables, which may cause irritation to mucous membranes, but are completely eliminated by a pre-cooking wash.

If you only have a few minutes available, see how to prepare Three five-minute salads!!

Cauliflower couscous with Radicchio variegato

carbohydrates 14g for the whole serving

cous-cous-di-cavolfiore-uvetta-e-fragole

Ingredients for 1 serving

  • 80g cauliflower
  • 40g radicchio variegato di Castelfranco
  • 15g raisins
  • 15g shelled walnuts
  • 1 teaspoon of toasted sunflower seeds
  • 1 teaspoon of pumpkin seeds
  • 1 strawberry
  • Traditional Balsamic Vinegar of Modena
  • extra virgin olive oil
  • salt and pepper

Preparation

  1. Grate the cauliflower with a coarse-hole grater to obtain a couscous-like consistency.
  2. Wash, dry and cut the Radicchio into pieces.
  3. Assemble the salad by placing the radicchio on the bottom of the plate and the cauliflower couscous on top; season with salt and pepper, oil and traditional balsamic vinegar of Modena, then complete by adding the raisins, nuts, seeds and finally the strawberry cut into thin slices.

Quinoa salad with leek and peas

carbohydrates 20.11g for the whole serving

insalata-di-quinoa-e-piselli

Ingredients for 1 serving

  • 25g quinoa (weighed raw)
  • 40g shelled fresh peas
  • 30g leek
  • 7g desalted capers
  • chopped basil and sage
  • sun-dried tomatoes*
  • extra virgin olive oil
  • salt and pepper

Preparation

  1. Rinse the quinoa under running water and cook it in 75g of lightly salted water for about 20 minutes or until it has absorbed all the water.
  2. Put a little oil in a non-stick frying pan and brown the finely sliced leek and peas in it, adding a few tablespoons of water to cook them. Add desalted capers and chopped basil and sage. When the peas are almost cooked, add the quinoa and season with salt (if necessary) and pepper.
  3. Serve the quinoa topped with a few chunks of sun-dried tomatoes and basil leaves.

insalata-di-quinoa-e-piselli

Cous-cous-di-cavolfiore-uvetta-e-fragole

Version with gluten of April salads

The recipes contain only naturally gluten-free ingredients, so no adaptation is necessary for their version with gluten.

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One-course meals: Vegetarian Mussakàs

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If you have been to Greece, you cannot have missed the Classic Mussakàs made with eggplants and meat sauce, a one-course meal rich dish that I thought I would revisit to create a lighter, vegetarian version: here is my
Vegetarian Mussakàs.

This Vegetarian Mussakàs is the perfect substitute for Lasagna for the warmer months when light recipes rich in seasonal vegetables are preferred, but it is also loved by everyone in the family, including the little ones. It is also very useful for those who have to organise family meals, as it can be prepared in advance and then cooked with 30 minutes to spare.

If you don’t like peppers or find them indigestible, replace them with courgettes!

Remember that you can also prepare this recipe lactose-free by replacing the milk in the béchamel with vegetable stock: all other ingredients are lactose-free!

When you have eggplants in season, this recipe will be a dinner-saving one-course meal for every family need: enjoy!

mussakas-vegetariano

Vegetarian Mussakàs

9.26g carbohydrates per 100g

Ingredients for 6 servings

  • 1kg eggplants
  • 450g potatoes
  • 300g red pepper (or courgettes)
  • 200g tomato sauce
  • 150g carrots
  • 120g onions
  • Parmigiano Reggiano cheese, grated
  • breadcrumbs*
  • 2 cloves of garlic
  • extra virgin olive oil
  • basil
  • sage
  • salt and pepper

Ingredients for the béchamel sauce

  • 350g milk
  • 35g brown rice flour*
  • 35g grated Parmesan cheese
  • 30g extra virgin olive oil
  • salt

*Ingredients whose labels must read “gluten free” (or, in Italy, present on  Prontuario AIC)

Preparation

  1. Slice the eggplants and place them on a baking tin lined with parchment paper,  bake in a convection oven preheated to 180°C for about 20 minutes.
  2. Boil the potatoes with their skins on until they are soft enough to be sliced.
  3. Prepare the vegetable ragout browning the garlic in a little oil, then add the diced carrots and peppers; season with chopped basil and sage, add the tomato sauce, season with salt and pepper and cook for 15 minutes.
  4. Prepare a béchamel sauce by mixing the rice flour with the oil, then gradually add the milk so that no lumps form and heat until the mixture starts to thicken. Remove from the heat, add the Parmesan cheese, mix well and add salt to taste.
  5. Take a rectangular oven dish, form a layer of vegetable ragout, cover it with the wilted eggplants, the sliced potatoes, a sprinkling of Parmesan cheese and start the layers again: you should have two layers of aubergines and ragout and only one layer of potatoes. Finish with a layer of béchamel sauce and a sprinkling of breadcrumbs.
  6. Bake the Mussakàs in a convection oven preheated to 190°C for 20-30 minutes until crispy.

mussakas-vegetariano

Version with gluten of Vegetarian Mussakàs

Replace gluten free breadcrumbs with standard breadcrumbs; the rest of the recipe is naturally gluten-free, so no adaptation is needed for the version with gluten.

 

 

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