Tag Archive for: conta dei carboidrati

Pan-fried Stuffed Chicory

Pan-fried Stuffed Chicory is a clear example of how a simple ingredient can be turned into a truly satisfying dish with very little effort. Chicory, often treated as a side vegetable, becomes the star here: with the right handling and just a few well-chosen ingredients, it turns into something full of flavour and substance.

The secret lies entirely in the filling. Anchovies and capers, together with olives and the gentle sweetness of raisins, create a very interesting balance of saltiness, depth and freshness. These are ingredients that also tell the story of the relationship between nature and human intervention: both anchovies and capers develop their distinctive character through preservation processes such as salting, which enhances their flavour and complexity.

From a nutritional point of view, anchovies provide high-quality protein and are a good source of Omega-3 fatty acids, which support cardiovascular health and have anti-inflammatory properties. Capers — typically used in small quantities — add aromatic compounds and a good level of antioxidants. Together, they give the dish plenty of flavour without the need for much else.

The result is a naturally gluten-free recipe (when using gluten-free breadcrumbs), complete and well balanced, also ideal for preparing in advance and enjoying warm or at room temperature. Another simple way to bring more vegetables to the table without compromising on taste.

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Pan-fried Stuffed Chicory

11.4g carbohydrates per 100g

Ingredients

  • 1 head of chicory
  • 125 g pitted black and green olives*
  • 35 g peeled almonds
  • 35 g desalinated capers
  • 30 g breadcrumbs**
  • 25 g raisins
  • 5 anchovy fillets
  • 1 clove of garlic
  • parsley
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

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

 Preparation

  1. Wash the chicory thoroughly and trim off the tough base of the stem.
  2. Roughly chop the almonds, a handful of parsley, the olives, capers and anchovy fillets.
  3. Gently open the leaves and stuff with the chopped mixture, adding raisins and breadcrumbs between the layers. Tie the chicory with kitchen string to hold it together.
  4. Heat a drizzle of olive oil in a deep frying pan and brown the garlic. Add the stuffed chicory and brown over a high heat for about 10 minutes. Cover with a lid and continue cooking gently for around 30 minutes.
  5. Serve warm or cold, with its cooking juices, a sprinkle of parsley and freshly ground black pepper.
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Emilia-Romagna: gluten-free Torta fritta

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There are recipes that are not just dishes, but true rituals of conviviality. In Emilia-Romagna, Torta Fritta or fried dough is one of them: golden, puffed, fragrant, served piping hot in the center of the table, ready to cradle the finest local cured meats.

For the fifth stage of my Giro d’Italia in 20 Recipes, I returned to my region of origin and asked my friend Simonetta which dish her daughter had missed the most after being diagnosed with celiac disease. In a land where wheat-based specialties are everywhere, the answer was immediate: Torta Fritta.

Because Torta Fritta is synonymous with social gatherings, Sunday lunches, long, joyful tables filled with conversation. It is one of those dishes you fold with your hands and share informally. Yet it is also one of the hardest traditional specialties to find in a truly safe gluten-free version when eating out at a restaurant.

One fascinating aspect of this specialty is that it runs through the entire region, changing its name depending on the city. In Reggio Emilia, it is called Gnocco Fritto, while in Bologna it is known as Crescentina. Different names, small local variations, but the same soul: a simple dough that, once plunged into hot oil, puffs up to create that characteristic hollow center — perfect for holding cured meats and cheeses.

Here is my gluten-free Torta Fritta, designed to recreate the same crisp exterior and airy interior as the original, but in a version that is safe for those living with celiac disease. Served with Prosciutto di Parma, Culatello di Zibello, or a fragrant Salame Felino, it becomes once again what it has always been: an invitation to share.

For the first stages of my Giro d’Italia in 20 Recipes, explore the stops in Valle d’Aosta and Piedmont.

ilaria-bertinelli-torta-fritta

Gluten-free Torta fritta

46g carbohydrates per 100g

Ingredients for 4 servings

  • 250 g BiAglut “Pane e Paste Lievitate” flour**
  • 150 g sparkling water
  • 10 g lard or butter
  • 4 g baking powder*
  • 4 g salt
  • Oil for frying, as needed

Preparation

  1. Dissolve the baking powder in the sparkling water, then add the flour, butter, and salt. Mix until you obtain a smooth and soft dough.
  2. Roll the dough very thin using a pasta machine, stopping at the second-to-last setting. Cut into diamond shapes and fry in plenty of hot oil.
  3. Once the diamonds are in the oil, gently tap them with a slotted spoon to help them puff up.
  4. Remove from the oil and place on paper towels to absorb excess oil. Serve the Torta Fritta very hot, accompanied by traditional cured meats or creamy cheeses.

Version with gluten of Torta fritta

Replace the BiAglut flour with 500 g wheat flour and adjust the amount of water if necessary.

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Liguria: Gluten-free Focaccia genovese

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There is a scent that, more than any other, tells the story of Liguria: that of Focaccia Genovese, golden on the surface, glossy with good olive oil, with a lightly crisp crust and a soft, succulent interior.
In my journey through Giro d’Italia in 20 Recipes, I wanted to listen to the voice of my friend Sabina who, after her celiac diagnosis, could only think of one thing she truly missed: gluten-free Focaccia Genovese.

And how could she not? That unmistakable aroma, the dimples filled with extra virgin olive oil, the lightness of the dough melting at every bite… these are emotions before they are ingredients.

From here began my challenge: to create a gluten-free Focaccia Genovese capable of delivering the same sensations as the original, but in a version suitable for those living with celiac disease. After several attempts, small adjustments, and plenty of patience, my table literally burst with joy: a fragrant, elastic, beautifully aromatic focaccia, with that characteristic uneven surface that holds the oil and guarantees tenderness.

Served with Prosciutto di Parma or paired with a creamy cheese, this gluten-free focaccia becomes the star of an aperitivo, a savory snack, or a quick lunch full of authentic flavor. Because inclusive cooking is not about restriction — it is about possibility. It means bringing back smiles even on the greyest days, without compromising on taste.

Our next stop? We return home, to my region of origin: Emilia-Romagna. But first, let us be wrapped in the scent of a Ligurian oven and a focaccia that proves tradition and gluten-free can coexist — with the same irresistible goodness.

ilaria-bertinelli-focaccia-genovese

Focaccia genovese

45.7g carbohydrates per 100g

Ingredients for a 40x30cm baking pan

  • 250g water
  • 200g milk
  • 200g Mix Pane Nutrifree**
  • 200g Mix B Schär**
  • 70g whole grain rice flour Molino Filippini*
  • 30g whole grain corn flour**
  • 30g extra virgin olive oil
  • 12g fresh baker’s yeast (½ cube)
  • 10g salt
  • extra virgin olive oil for the surface
  • coarse sea salt for the surface

For the emulsion

  • 80g water
  • 40g extra virgin olive oil
  • coarse salt

**Ingredients specific for celiacs

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

 Preparation

  1. Dissolve the yeast in the water and milk. Add the liquids to all the flours in a large bowl or stand mixer. Mix well, then add salt and extra virgin olive oil.
  2. When the dough is smooth and fairly creamy, pour it into a baking pan lined with parchment paper. Wet your hands thoroughly with cold water to help spread the dough, pressing your fingers into it to create the typical focaccia dimples.
  3. Prepare an emulsion by mixing water and olive oil, then pour it evenly over the surface. Sprinkle with coarse salt and allow to rise until doubled in volume and the liquid has been partially absorbed.
  4. Gently press your fingers again into the dough so the remaining emulsion seeps inside. Let the focaccia rest once more while you preheat the oven. Bake in a preheated fan oven at 220°C for about 25–30 minutes

ilaria-bertinelli-focaccia-genovese

Version with gluten of Focaccia genovese

For the gluten version, replace the 500 g of gluten-free flours with: 350 g Manitoba flour (Farine Magiche Lo Conte) and 150 g “00” pizza flour (Caputo).

Knead with only 300 g room-temperature water. All other ingredients remain unchanged.

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Gluten-free milk rolls

Here is the recipe for soft and delicate Gluten-free milk rolls—perfect not only to accompany meals or breakfast, but also as a versatile base for other preparations. In particular, they work beautifully in one of the regional recipes featured in our culinary Giro d’Italia in 20 recipes.

Since white bread is not always the best ally for blood sugar levels, we can make a small but effective adjustment: replace 20 g of one of the gluten-free flours with 20 g of inulin. This simple swap helps slightly lower the glycaemic index without compromising texture or flavour.

Now it’s time to get your hands into the dough. Just a few steps, a little care, and the aroma of freshly baked bread will do the rest. Let’s prepare these gluten-free milk rolls together, ready to tell the story of a stage of our Giro d’Italia… one bite at a time.

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Gluten-free Milk Rolls

51g carbohydrates per 100g

Ingredients for about 10 rolls

  • 400 g milk
  • 320 g gluten-free bread flour mix Nutrifree **
  • 100 g gluten-free bread flour mix Farmo **
  • 60 g wholegrain rice flour* (plus extra for dusting)
  • 50 g extra virgin olive oil
  • 12 g fresh baker’s yeast
  • 8 g fine salt
  • Extra virgin olive oil, for brushing

**Ingredients specific for celiacs

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

 Preparation

 

  1. Dissolve the yeast in the lukewarm milk together with the sugar.
  2. Place the flours in a bowl or in the bowl of a stand mixer. Gradually add the milk, mixing until smooth. Add the salt, then slowly drizzle in the olive oil.
  3. Using a spoon and a little rice flour, shape the dough into rolls of about 90 g each. Place them well spaced on a baking tray lined with parchment paper and brush the surface with extra virgin olive oil.
  4. Let the rolls rise until doubled in volume.
  5. Bake in a fan-assisted oven preheated to 200°C for 20–25 minutes, until golden brown.
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Gluten-free Pumpkin Bounty Bars

As the holiday season approaches, the desire to prepare simple yet impressive desserts grows—little treats to enjoy with a cup of tea or delightful bites to bring to the table and surprise family and friends. These gluten-free Pumpkin Bounty Bars are an easy and quick recipe, perfect for anyone looking for a Christmas sweet that brings together flavour, lightness, and a touch of festive colour.

Pumpkin, with its natural sweetness and creamy texture, makes each bite soft and comforting, while ricotta adds balance and lightness. The desiccated coconut completes the magic with its fresh, exotic note. The result? Small 25-gram treats—indulgent yet nutritionally balanced—ideal for a snack or as a mini dessert at the end of a meal.

Coated in dark chocolate and decorated with almonds, raisins, or candied orange peel, these Pumpkin Bounty Bars bring a charming mix of colours and aromas to your holiday table. They’re perfect for creating a Christmas dessert corner, enriching a festive buffet, or offering as a thoughtful homemade gift.

An inclusive, naturally gluten-free recipe that celebrates autumn flavours and the magic of Christmas with simplicity and creativity.

ilaria-bertinelli-bounty-alla-zucca

Pumpkin Bounty Bars

24.4 g carbohydrates per 100 g (without decorations)
6.1 g carbohydrates per 1 pumpkin bounty

Ingredients

  • 200 g ricotta cheese
  • 80 g desiccated grated coconut*
  • 70 g cooked pumpkin, already cleaned
  • 40 g icing sugar*
  • 150 g dark chocolate

Ingredients to decorate

  • Almonds, raisins, and orange peel

**Ingredients specific for celiacs

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

Preparation

  1. Mash the cooked pumpkin with a fork or blend it until smooth.
  2. Soften the ricotta in a bowl, then add the icing sugar, pumpkin purée, and finally the desiccated coconut.
  3. Shape the mixture into 25-gram bars, place them on a plate and refrigerate for at least 30 minutes.
  4. In the meantime, melt the dark chocolate over a bain-marie or in the microwave and let it cool slightly.
  5. Dip each coconut bar into the chocolate to coat it completely, lay it on a baking sheet lined with parchment paper, and decorate with raisins, almonds, or orange peel.
  6. Store in the fridge until ready to serve.

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Lunch Box Ideas: Creamy Frittata with Grilled Courgettes

With the return to school and university, the challenge is always the same: finding practical, healthy, and tasty lunch box ideas. This Creamy Frittata with Grilled Courgettes is the perfect solution: quick to prepare, light yet full of flavor, and made irresistible by its creamy ricotta layer, grilled zucchini, and the special touch of Parma Ham.

Rolled up and cut in half, it fits perfectly into a lunch box and is easy to enjoy anywhere.

Paired with bread, seasonal fruit, and some crunchy vegetables, it becomes a complete meal you can conveniently take with you.

Discover more lunch box ideas, such as this Venere rice salad with cherry tomatoes and pistachios.

ilaria-bertinelli-frittata-cremosa-con-zucchine-grigliate

Creamy frittata with grilled courgettes

2g carbohydrates per 100g

Ingredients for 2 Frittatas

  • 200g sheep’s ricotta
  • 4 eggs
  • 1 courgette
  • 30g grated Parmigiano Reggiano
  • Parma Ham (I used the shank part)
  • chopped fresh herbs
  • extra virgin olive oil
  • salt and pepper

**Ingredients specific for celiacs

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

Preparation

  1. Slice the courgettes thinly with a mandoline and quickly grill them on both sides.
  2. Beat the eggs in a bowl with a pinch of salt, add the grated Parmigiano, and cook 2 frittatas in a 22 cm non-stick pan until set.
  3. Sieve the ricotta to make it creamy, season it with chopped herbs, one tablespoon of olive oil, salt, and pepper.
  4. Spread the frittatas out, cover with a layer of ricotta, add the grilled courgettes, and finish with slices of Parma Ham. Roll them up and place in the lunch box, cut in half.
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Pasta with baked anchovies and cherry tomatoes

Pasta with baked anchovies and cherry tomatoes is a dish that brings together colour, flavour and wellbeing in a single, balanced recipe. This month’s colour is grey – an unusual tone in the kitchen, yet surprisingly rich in inspiration when you choose ingredients like fresh anchovies and sunflower seeds. They prove that even grey can have a tasty and creative soul.

Anchovies are a nutritional treasure for anyone following a diet that supports metabolic health: rich in high-quality proteins, omega-3 fatty acids and vitamin D, they help reduce inflammation and improve insulin sensitivity. This makes them an excellent protein source for people with diabetes. They are also naturally gluten-free and easy to digest.

Sunflower seeds, often used as a crunchy topping, add not just texture but also valuable nutrients: they’re rich in unsaturated fats, magnesium and phytosterols, which help control blood sugar and maintain a healthy lipid profile.

Moreover, both anchovies and sunflower seeds are good sources of selenium – a mineral that protects cells from oxidative stress and helps prevent cellular ageing. In short, this is a simple dish with the qualities of a true natural supplement!

If you like anchovies, try my Onion and anchovy flat bread too.

Pasta with baked anchovies and cherry tomatoes

 28g carbohydrates per 100g

Ingredients for 4 servings

  • 500g cherry tomatoes
  • 400g fresh anchovies (to be cleaned)
  • 300g gluten-free pasta Gnocchi or Caserecce by Massimo Zero**
  • 60g gluten-free breadcrumbs**
  • 50g grated Parmigiano Reggiano
  • 15g salt-preserved capers
  • 1 lemon (zest only)
  • sunflower seeds
  • 1 garlic clove
  • extra virgin olive oil
  • oregano
  • chilli pepper
  • salt

**Ingredients specific for celiacs

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

Preparation

  1. First, clean the anchovies by removing the head, innards and central bone. Rinse and pat them dry.
  2. In a bowl, mix the breadcrumbs, grated Parmesan, rinsed and chopped capers, a pinch of finely chopped garlic, oregano, chilli pepper, and grated lemon zest.
  3. Lightly coat the bottom of a baking dish with some of this aromatic breadcrumb mixture. Arrange the anchovies open like a book in a single layer, then top with halved cherry tomatoes, cut side down on the fish. Sprinkle with the remaining breadcrumb mixture and drizzle with olive oil.
  4. Bake in a preheated fan oven at 250°C for about 10 minutes.
  5. Meanwhile, cook the pasta in lightly salted boiling water. Drain and toss with the baked anchovies and tomatoes.
  6. Sprinkle with sunflower seeds and serve hot.

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Blueberry panna cotta with fruit-only sugars

Blueberry panna cotta with fruit-only sugars is a light and naturally sweet dessert, perfect for those looking for a delicious yet mindful treat. Made without added sugars and with the option to use plant-based milk and cream, this recipe is also ideal for those who are lactose intolerant or follow a vegan diet.

What makes this dessert so special are the dates—rich in fiber, minerals, and natural sugars with a low glycemic index—and the blueberries, true health allies thanks to their high content of antioxidants, vitamin C, and anthocyanins, compounds that support microcirculation and skin wellness.

Its low carbohydrate content makes it a great dessert or snack for anyone who needs to manage their blood glucose levels, like us: enjoy every spoonful of this fresh, colorful, and versatile treat!

If you’re looking for more desserts with no added sugars, try our Peach pudding with coconut and mint.

Blueberry panna cotta with fruit-only sugars

10.73g carbohydrates per 100g

Ingredients for 7 servings

  • 500g blueberries
  • 500g plant-based* or dairy milk
  • 250g plant-based* or dairy cream
  • 100g dates
  • 20g sheet gelatine*
  • lemon juice

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

Preparation

  1. Soak the gelatine sheets in cold water until soft.
  2. Heat a small amount of milk and stir in the softened gelatine until fully dissolved.
  3. In a tall container, combine the milk, cream, pitted dates, and half the blueberries. Blend with an immersion blender until smooth, then add the dissolved gelatine.
  4. Pour the mixture into 7 silicone moulds (for unmoulding later) or into small serving glasses. Refrigerate until set.
  5. Meanwhile, cook the remaining blueberries in a non-stick pan with lemon juice until they release a thick, bright sauce. Let cool.
  6. Unmould the panna cotta or serve in glasses, topping with the blueberry sauce.

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Brown rice crackers with turmeric

Who said healthy snacks can’t be irresistible? These Brown rice crackers with turmeric are not only naturally gluten-free, lactose-free, and vegan, but they also feature the incredible power of an extraordinary spice.

Turmeric, with its vibrant golden colour, is much more than just an ingredient—it’s a true ally for wellbeing. Known for its anti-inflammatory and antioxidant properties, this spice adds a lively touch to any dish. And in these crackers, its mildly spicy flavour perfectly complements the crunchiness of brown rice.

Perfect for snacking on their own or pairing with dips and hummus, these crackers are the ideal guilt-free treat for those looking for both flavour and lightness in every bite!

Brown rice crackers with turmeric

45.8g carbohydrates per 100g

Ilaria-bertinelli-cracker-di-riso-alla-curcuma

Ingredients

  • 210g brown rice flour*
  • 100g water
  • 100g blended almonds (ground into flour)
  • 40g extra virgin olive oil
  • 5g baking powder for savoury recipes*
  • turmeric
  • salt

**Ingredients specific for celiacs

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

Preparation

  1. Mix all ingredients until you obtain a smooth, homogeneous dough.
  2. Cover the dough with plastic wrap and let it rest for 30 minutes.
  3. Roll out the dough with a rolling pin, cut it into strips of your desired size, and bake in a preheated static oven at 200°C for 10 minutes or until crispy.
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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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