Tag Archive for: easy recipes

Vegetable quinoa and buckwheat bake

Vegetable quinoa and buckwheat bake is one of those recipes that truly simplifies everyday cooking: everything is prepared in a single pan, first on the hob and then finished in the oven, with no unnecessary steps and no extra washing up. A small detail that makes a big difference, especially when time is limited but you still want a complete meal.

In this bake, the key ingredients are quinoa and buckwheat, two naturally gluten-free pseudocereals with very interesting nutritional properties.

Quinoa, originally from the Andean region and cultivated for thousands of years by pre-Columbian populations, was already considered a staple food by the Incas, who referred to it as the “mother grain”.

Even today, it is widely appreciated and often considered a superfood for several reasons: 1) it contains all essential amino acids, which is quite rare in plant-based foods; 2) it provides a good amount of fibre; 3) it has a moderate glycaemic index; 4) it is rich in minerals such as magnesium, iron and potassium; 5) it contains antioxidant compounds.

Buckwheat, despite its name, is not a cereal but a plant belonging to a different botanical family. It is also naturally gluten-free, with a good fibre content and an interesting supply of minerals such as magnesium and iron.

When used in a preparation like this bake — together with eggs and vegetables — they help create a complete, satisfying dish that is also easy to manage from a glycaemic perspective.

A practical, versatile recipe, suitable for everyday cooking, designed to optimise time and steps without compromising on ingredient quality.

ilaria-bertinelli-tortino-di-quinoa-e-grano-saraceno

Vegetable quinoa and buckwheat bake

16g carbohydrates per 100g

Ingredients

  • 300 g red onions
  • 150 g carrots
  • 100 g quinoa*
  • 100 g buckwheat*
  • 100 g cherry tomatoes
  • 100 g peas
  • 80 g leek
  • 40 g milk
  • 3 eggs
  • Extra virgin olive oil
  • Oregano
  • Salt and pepper
  • Cream cheese, to serve

**Ingredients specific for celiacs

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

Preparation

  1. Cook the quinoa and buckwheat separately in lightly salted water for about 20 minutes. Cover and leave to cool slightly.
  2. Meanwhile, heat a drizzle of extra virgin olive oil in a non-stick pan that is also ovenproof. Add the sliced leek, onions, diced carrots and peas. Season with a pinch of salt, add a few tablespoons of water and cook for 5 minutes.
  3. Add the halved cherry tomatoes and cook for a further 3 minutes. Season with pepper and a pinch of oregano.
  4. In a bowl, beat the eggs with the milk. Add the cooked quinoa and buckwheat, mix well, adjust seasoning with salt and pepper, then pour the mixture into the pan with the vegetables.
  5. Cook over a low heat for 5 minutes while preheating the oven to 180°C. Transfer the pan to the oven and bake for 15 minutes.
  6. Serve warm, either on its own or with fresh, creamy cheese.
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Mashed potatoes and broad beans with sautéed greens

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Mashed potatoes and broad beans with sautéed greens is a simple, seasonal and nutritionally balanced dish — perfect for getting even the most sceptical family members to enjoy their vegetables!

Potatoes are always a crowd-pleaser and, in this recipe, they give the mash a naturally soft and creamy texture. Fresh broad beans add flavour along with an interesting plant-based protein component. The sautéed greens, with their slightly bitter note, balance the dish and make it more appealing to the palate.

From a nutritional perspective, broad beans are often overlooked, yet they are well worth including more regularly in your diet. They provide fibre and plant-based protein, both of which contribute to satiety and help slow down the absorption of carbohydrates in the meal. They are also a good source of folate and contain minerals such as iron and magnesium.

Compared to other legumes, fresh broad beans have a lower carbohydrate content and, when used in a dish like this — which also includes fibre and healthy fats from extra virgin olive oil — they help keep the overall glycaemic impact of the meal more balanced.

A naturally gluten-free recipe, ideal for those looking for simple, balanced dishes that fit easily into everyday cooking. And if you’re in the mood for salads, here’s what to look for in May: hearty, fortified salads.

ilaria-bertinelli-macco-di-patate-e-fave

Mashed potatoes and broad beans with sautéed greens

13.2g carbohydrates per 100g

Ingredients

  • 500 g potatoes
  • 250 g mixed greens (chard, chicory, baby spinach)
  • 60 g fresh broad beans, shelled
  • Wild fennel
  • Fresh chilli
  • Parsley
  • Garlic
  • Extra virgin olive oil
  • Salt and pepper

 Preparation

  1. Blanch the broad beans in salted water for a few minutes, then remove their outer skins.
  2. Boil the whole potatoes with their skins on. Once cooked, peel and mash them with a fork.
  3. Add the broad beans to the mashed potatoes along with 30 g of extra virgin olive oil, a pinch of salt, freshly ground pepper and finely chopped wild fennel.
  4. Blanch the greens in lightly salted boiling water, then drain and transfer them to cold water.
  5. Heat a pan with a drizzle of extra virgin olive oil, one garlic clove and some fresh chilli. Add the blanched greens and sauté to flavour.
  6. To serve, spread the potato and broad bean mash on a serving dish, top with the sautéed greens and finish with chopped parsley, freshly ground pepper and a drizzle of extra virgin olive oil.
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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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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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Polenta gnocchi with artichoke cream and toasted almonds

Polenta gnocchi with artichoke cream and toasted almonds: a no-waste recipe with great nutritional value.

Turning leftover polenta into a new and surprising dish is a fantastic way to reduce food waste while still enjoying delicious flavours. These alternative gnocchi, with their soft texture and delicate taste, pair perfectly with the artichoke cream, enhanced by the crunch of toasted almonds and the freshness of lemon zest.

A special touch comes from Miso, a fermented ingredient rich in probiotics, which adds depth of flavor and digestive benefits. This simple, nutritious, and inclusive dish is perfect for those who love sustainable and creative cuisine.

If you love gnocchi, try a classic with a spicy twist: Potato gnocchi with tomato sauce and ‘Nduja.

Polenta gnocchi with artichoke cream and toasted almonds

17.73g carbohydrates per 100g 

ilaria-bertinelli-gnocchi-di-polenta-ai-carciofi

Ingredients for the gnocchi

  • 300g cooked polenta*
  • 50g potato starch*
  • 50g brown rice flour*
  • 1 egg
  • 20g grated Parmigiano Reggiano
  • salt

Ingredients for the artichoke cream

  • 200g cleaned artichokes (about 4)
  • 100g medium potato
  • 30g shallot
  • 20g almonds (for garnish)
  • 1 scant teaspoon miso* (optional)
  • 1 garlic clove
  • 2 tablespoons extra virgin olive oil
  • zest and juice of ½ lemon
  • salt and pepper

**Ingredients specific for celiacs

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

Preparation

  1. Blend the cold polenta and mix it with the egg, flour, grated Parmigiano Reggiano, salt, and pepper until you get a smooth dough.
    Lightly flour your work surface and shape the gnocchi.
  2. Clean the artichokes by removing the tough outer leaves, cutting off the tips, and slicing the hearts into thin wedges. Soak them in lemon water to prevent browning.
  3. In a non-stick pan, heat a drizzle of olive oil and sauté the chopped shallot with a garlic clove. Add the drained artichokes and the diced potato, letting them sauté for a few minutes. Then, add vegetable broth and cook for about 15 minutes, until the artichokes and potato are soft.
  4. Transfer everything to a blender and blend until smooth. Adjust with salt, pepper, and a scant teaspoon of Miso for an extra umami note.
  5. Cook the gnocchi in lightly salted boiling water, drain them, and toss them in a pan with the artichoke cream, adding a ladle of cooking water if needed. Plate and finish with toasted, lightly crushed almonds and grated lemon zest

 

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Pear and chocolate pudding

Pears and chocolate are a great classic that makes our mouth water just by thinking of their flavour. If we add to this the fact that this Pear and chocolate pudding is super light, we have found a solution to satisfy our craving for sweets without destroying our effort to follow a balanced diet.

This Pear and chocolate pudding is not only a perfect dessert, but it is also excellent as an alternative breakfast or mounth-watering afternoon snack.

Do you know where this recipe comes from? From chatting with a customer of my greengrocer’s who was buying pears to cook this pudding, which I wanted to make even more irresistible by completing it with a chocolate cream!

budino-di-pere

Pear and chocolate pudding

carbohydrates 20,82g per 100g with sweetener

Ingredients for the pudding for 4 servings

  • 500g pears, peeled and cored
  • 40g thick coconut milk or water
  • 20g brown rice flour*
  • sweetener* or sugar

Ingredients for the chocolate ganache

  • 70g bitter chocolate
  • 40g plant or cow’s milk
  • toasted hazelnuts

**Ingredients specific for celiacs

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

Preparation

  1. Dice the pears and cook them in a pan with coconut milk or water: if you use water, you won’t have the pleasant coconut note.
  2. When pears start di undo, add the rice flour, stir well and blend to a cream: adjust sweetness adding sweetener or sugar to taste.
  3. Pour into 4 little glasses and put in the refrigerator.
  4. Meanwhile, prepare the chocolate ganache chopping the bitter chocolate and pouring on top of it the milk brought to a boil; stir with a whisk to a smooth and even cream.
  5. At the time of serving, take the glasses out of the refrigerator and complete with the chocolate ganache: if the chocolate has become too hard, warm it up to make it runny and garnish with chopped hazelnuts.
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