Tag Archive for: gluten free

Tour of Italy in 20 recipes: A journey Through Tradition in a Gluten-free Version

From north to south, Italy is waiting to be rediscovered… dish by dish, story by story. It is in this spirit that my project, Tour of Italy in 20 Recipes, was born. Starting in January 2026 and continuing over the next twenty months, I will take you on a culinary journey to explore regional Italian gastronomic traditions, reimagined in a gluten-free version, with careful attention to carbohydrate sharing and the most inclusive cooking possible.

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Tour of Italy in 20 recipes: a monthly appointment with regional gluten-free cuisine

This is not just about recipes. Every month, I will have the pleasure of meeting virtually with friends from all over Italy through video calls, where they will share their favourite recipe: the dish they missed the most after being diagnosed with celiac disease, the flavours that evoke memories of family, celebrations, and special moments.

My role will be to turn these stories into reality: I will recreate each dish gluten-free, preserving its flavours, textures, and soul, without compromise. Each recipe will also include carbohydrate information per 100g, helping those with diabetes calculate their insulin dose for the meal.

But this project is also a rediscovery of traditional Italian cuisine. From the rustic breads of the mountains in Valle d’Aosta, to Piedmontese stuffed pastas, to the sweets of the South, each stop will be an opportunity to explore the territory, the people, and their stories, bringing to the table dishes that convey identity, culture, and affection.

The Tour of Italy in 20 Recipes is not just a culinary journey: it is a journey through memories, emotions, and sharing, designed to make you feel part of every region, every story, and every dish.

Don’t miss a single stop! Every month, a new story, a new dish, a new piece of Italy to rediscover… and to enjoy in a gluten-free version.

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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.

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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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Flour and water gnocchi with beans

Flour and water gnocchi are an ancient recipe that takes us back to the roots of Italian cuisine, long before potatoes arrived from the Americas.
Made with just two ingredients and no eggs, these gnocchi have deep roots in peasant tradition, where simplicity and ingenuity went hand in hand. In fact, to bind the flour—rice flour in my gluten-free version, specifically brown rice flour from Mulino Marello—boiling water is used. This technique gelatinizes the starch, acting as a kind of pre-cooking step that makes the dough more flexible and prevents it from falling apart when cooked.

To accompany them, I chose a legume I discovered thanks to the Chamber of Commerce of Rieti and Viterbo: the Fagiolo Secondo or Fagiolo Giallo della Stoppia di San Lorenzo. This bean is a typical product of the Alta Tuscia Laziale Mountain Community, grown using sustainable farming methods that respect natural cycles.
Its curious name tells the story of its traditional cultivation: Secondo refers to the agricultural practice of sowing the beans as the second crop of the year, while della Stoppia (i.e. of the stubble) refers to the fact that they were sown directly onto the wheat stubble just after harvest, using crop residues as a natural growing medium.

This late cultivation allowed the beans to be harvested as early as the end of August, offering farming families a valuable source of plant-based protein as autumn approached. These small brown beans are not only delicious but also quick to cook and naturally sweet, qualities attributed to the volcanic origin of the local soil.

Rich in plant proteins and fiber, these beans are ideal for those looking for balanced dishes full of flavor and suitable even for beginner cooks.

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Flour and water gnocchi with beans

  24.16g carbohydrates per 100g without onion topping

Ingredients for the gnocchi for 4 servings

  • 200g brown rice flour*
  • hot water
  • a pinch of salt

For the bean sauce

  • 400g tomato purée
  • 150g dried Fagioli secondi or Gialli della Stoppia
  • 70g carrot
  • 40g celery
  • 2 bay leaves
  • wild fennel
  • extravirgin olive oil Canino DOP
  • salt and pepper

For the onion

  • 5 Tropea onions
  • extravirgin olive oil Canino DOP
  • oregano
  • salt and pepper

**Ingredients specific for celiacs

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

Preparation

  1. Soak the dried beans overnight. The next day, boil them over low heat with two bay leaves until fully cooked. Turn off the heat and reserve the cooking water.
  2. Place the whole grain rice flour in a mixing bowl, add a pinch of salt, and pour in just enough lightly salted boiling water to create a smooth dough. You’ll need about half the weight of the flour in water. Cover with plastic wrap and let rest for at least 15 minutes.
  3. Finely chop the carrot and celery, and sauté them in a pan with a drizzle of olive oil. Add the vegetables and tomato purée to the pan, season with salt, and let the sauce simmer for about 20 minutes. Then add the cooked beans and allow to cook together for another 15 minutes. Finish with chopped wild fennel.
  4. Slice the Tropea spring onions and gently soften them in a pan with a little olive oil. Season with oregano, salt, and pepper.
  5. Prepare the gnocchi: roll the dough into cylinders on a board dusted with rice flour, cut into 2 cm pieces, and place them on a tray.
  6. Cook the gnocchi in lightly salted boiling water until they reach your preferred texture. Note: they are not ready as soon as they float—they’ll need a bit longer.
  7. Lift them out with a slotted spoon and add directly to the bean sauce. Stir to combine, then serve with the Tropea onions and a drizzle of Canino olive oil.

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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!

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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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Eggplant rolls with sun-dried tomatoes and breadcrumbs

To celebrate Earth Day, which this year falls on 22 April, I created a simple and delicious recipe as my small contribution to reducing food waste. These Eggplant Rolls with Sun-Dried Tomatoes and Breadcrumbs are bursting with flavour and born from the desire to give leftover bread a second life. The filling is fragrant and enriched with Mediterranean ingredients like basil, almonds, and sun-dried tomatoes.

This dish is both light and nourishing: eggplants are an excellent source of fiber and antioxidants, wholemeal bread provides complex carbohydrates, while Pecorino cheese and almonds contribute protein and healthy fats. Everything is brought together by a simple, aromatic tomato sauce that makes the dish not only wholesome but also incredibly satisfying.

A tasty way to celebrate Earth, make the most of leftovers, and cook with awareness.

Eggplant rolls with sun-dried tomatoes and breadcrumbs

8g carbohydrates per 100g

Ingredients for the rolls

  • 2 eggplants (about 400g)
  • 100g milk
  • 70g leftover bread**
  • 50g Pecorino cheese, grated
  • 50g sun-dried tomatoes*, drained
  • 40g almonds
  • 12 basil leaves
  • salt and pepper

Ingredients for the sauce

  • 600g tomato purée
  • 1 shallot
  • 1 clove of garlic
  • extra virgin olive oil
  • chilli pepper
  • 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 eggplants and bake them in a preheated static oven at 180°C for about 20 minutes until soft.
  2. Soak the bread in milk, then place it in a blender along with the sun-dried tomatoes, almonds, and basil leaves. Add the Pecorino cheese in small pieces and blend until smooth. Season with salt and pepper to taste.
  3. Fill the eggplant slices with the mixture and roll them up tightly.
  4. For the sauce, sauté the finely chopped shallot in a non-stick pan with a drizzle of oil and the garlic clove. Add the tomato purée and chili pepper, then gently place the rolls in the sauce.
  5. Cook for 20 minutes and serve warm.

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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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Coffee-flavoured oil doughnut

The cold season stimulates the desire for hot drinks that immediately bring us a sense of contentment and pleasure, especially when accompanied by a simple, light and old-fashioned sweet such as this Coffee-flavoured oil doughnut.

A few ingredients, a non-stick mould and the handy release agent spray are all you need for a guaranteed result.

You can use the Coffee-flavoured oil doughnut either as a dessert at the end of a meal, accompanying it with a cream of your choice, a scoop of ice cream, a spoonful of jam or a small glass of coffee liqueur, or enjoy it at breakfast accompanied by a refreshing and invigorating yoghurt.

More breakfast ideas? Try the Brioche braid.

Coffee-flavoured oil doughnut

46g carbohydrates per 100g

ciambella all'olio

Ingredients

  • 125g sugar
  • 100g potato starch*
  • 100g wholemeal rice flour*
  • 100g water
  • 100g coffee
  • 100g seed oil
  • 50g corn starch*
  • 3 eggs
  • 16g baking powder*
  • cinnamon powder
  • tonka bean

**Ingredients specific for celiacs

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

Preparation

  1. With an electric whisk, whip the eggs with the sugar until white and frothy, add the oil in a trickle, the warm coffee and water.
  2. Very slowly incorporate starch, flour and baking powder by sifting and continuing to stir.
  3. Flavour with cinnamon and grated tonka bean. Grease and flour a mould and pour in the mixture.
  4. Bake in a static oven preheated to 180°C for about 40 minutes.
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Summer recipe: Venere rice salad in a glass

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Sometimes it is just an idea that gives a standard dish an extra touch, so a rice salad can turn into a colourful lunch to deal with the summer heat: here is a perfect summer recipe, my Venere rice salad in a glass.

The rule I am following these days with no air conditioning in my kitchen is just one: no oven, unless I have to bake bread. So, here is a one-course meal ready in 30 minutes, unless the cooking time for your rice takes longer.

Furthermore, if you like this summer recipe idea, use your creativity to invent many other rice salads layering them in a glass to make your table unique and fun for your table companions.  Have a look at these Venere rice towers  to find inspiration!

Summer recipe: Venere rice salad in a glass

9.5g carbohydrates per 100g

Ingredients for the courgettes cream

  • 300g courgettes
  • 170g water or vegetable stock*
  • 100g leek
  • 20g extra virgin olive oil
  • a bunch of basil
  • some mint leaves
  • salt and pepper

Ingredients for the mozzarella mousse

  • 400g cow’s milk mozzarella
  • 20g extra virgin olive oil
  • water

Ingredients for assembling 4 glasses

  • 200g cherry tomatoes
  • 100g Venere rice
  • basil leaves
  • extra virgin olive oil
  • salt and pepper

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

Preparation

  1. Cook the Venere rice in lightly salted water and drain it when it has the perfect texture to be eaten, then lay it out to cool quite quickly.
  2. In the meantime, chop the leek and sweat it in a pan with the extra virgin olive oil, add the chopped courgettes, allow them to gain flavour for a minute, then add the water, basil and mint and cook for 12-13 minutes.
  3. Pour everything in a blender, blend to a smooth cream and season with salt and pepper. Put aside.
  4. Place the chopped mozzarella in a large, tall glass, add 4-5 tablespoons of water and start blending with an immersion blender (ideal for the texture is to use a Bamix) while also pouring in the extra virgin olive oil in a trickle. If the mozzarella cream is too hard, add a few more tablespoons of water while continuing to blend until it is soft and creamy like a mousse. Season with salt and pepper.
  5. Cut the cherry tomatoes into 4 wedges, season with salt and pepper and a drizzle of extra virgin olive oil.
  6. Now assemble the glasses: pour the courgette cream on the bottom, form a layer of Venere rice, a layer of mozzarella mousse, the chopped cherry tomatoes and finally decorate with a few basil leaves.

insalata di riso venere in bicchiere

Version with gluten of the summer recipe: Venere rice salad in a glass

This recipe contains only naturally gluten-free ingredients, so no adaptations are necessary.

 

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Gluten-free fried cream: Carnival sweets

Do you know that we are already in the Carnival period? Pastry shops and bakeries have been swarming with fried desserts for some time now, so here is a recipe for an excellent gluten-free fried cream (which you can easily adapt to the gluten version by following the directions at the bottom of the recipe) prepared with rice flour and coconut biscuits.

If I hardly ever fry during the year, especially sweets, in these cold days with so many limitations for social life, Carnival overwhelms us with numerous and delicious food temptations. So get ready to surrender: even if in moderation, I think it will be impossible not to taste Chiacchiere, Krapfen and this irresistible Fried Cream, a soft heart encased in crispy breadcrumbs.

Gluten-free Fried Cream

30.50g carbohydrates per 100g without icing sugar dusting

Ingredients

  • 500g milk
  • 150g sugar
  • 125g wholemeal rice flour*
  • 50g chopped Le Veneziane coconut biscuits**
  • 50g almond flour*
  • 25g corn starch*
  • 5 eggs
  • 1 vanilla pod
  • grated rind of 1 lemon
  • frying oil, icing sugar*, flour**

**Ingredients specific for celiacs

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

Preparation

  1. Heat the milk with the vanilla (e.g. an empty pod kept aside) and grated lemon peel. Allow to cool and strain the liquid.
  2. In a bowl, whisk the milk, sugar, 1 yolk and 2 egg whites, add the flour and starch, stirring with a whisk; then bring the cream to the boil on the stove and let it cook for a few minutes.
  3. Pour the cream inside a rectangular steel ring  placed on a sheet of baking paper or in a small square or rectangular baking tin covered with parchment paper and leave to cool.

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4. Once ready, cut it into cubes, dip them first in flour, then in the 2 beaten eggs and finally in the biscuit and almond flour mixture.

Uno_Chef_per_Gaia_crema_fritta_senza Glutine

  1. Fry the cubes in hot oil, dry them well with kitchen paper and finish by dusting them with icing sugar.

uno_chef_per_gaia_ricetta_gluten_free_crema_fritta

Version with gluten of Fried cream

Replace gluten-free biscuits and flour for the breading with standard products.

 

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