Pork loin is one of the leanest and least expensive cuts of meat we find in butcher shops in our country since it is not very often used to make charcuterie and considering that traditional charcuterie production requires high quality meats, Pork loin with herb flavoured mango becomes an affordable and very quick gourmet dish.

I have revealed why pork loin is an interesting choice: lean, convenient, good and, for our needs, it is (like all meats) carbohydrate and gluten free. The key thing is to treat loin in such a way that it retains all its juiciness, so remember three important steps:

  1. give aromas and flavours through a good maceration,
  2. cook it for a short time,
  3. let it rest wrapped in aluminium foil to allow the liquids in the meat to balance through the piece.

The cooking sauce made from apple cider is a pleasant surprise, but if you do not have this ingredient on hand, you can opt for a Marsala wine that will be a perfect alternative.

In this recipe, the pork loin is accompanied by another juicy and fragrant ingredient: mango with aromatic herbs, a source of carbohydrates and vitamins, as well as the exotic touch of its flavour. So enjoy this autumn recipe, which will be ready to be served at noon or dinner in about 30 minutes.

Pork loin with herb flavoured mango   

15g carbohydrate per 100g mango

negligible carbohydrates in pork loin  


  • 700g pork loin
  • 500g mango already cleaned, pulp to be cut into pieces
  • 200g apple cider
  • 1 clove garlic
  • 1 bunch of chives
  • 1 bunch of basil
  • 1 red chilli pepper
  • 1 bunch of cilantro
  • ½ lime
  • extra virgin olive oil
  • salt and peppercorns


  1. Macerate the pork loin with sliced garlic, a few basil leaves, a few crushed peppercorns, a drizzle of oil and cider. Marinate for at least 1 hour, turning the meat occasionally.
  2. Peel the mango and cut the flesh into cubes, removing the large central core. Chop up a small bunch of cilantro, some chives and basil and add everthing to the mango in a bowl, as well as a pinch of salt, sliced chilli, grated lime zest and lime juice. Let the meat marinate.
  3. Heat a little oil in a frying pan and brown the loin drained from the marinade; season with salt, cover with a lid and cook over a high heat for 15-20 minutes, turning occasionally and basting with the cider marinade. When the loin is cooked, place it to rest in aluminium foil for 10 minutes before cutting it. In the meantime, possibly thicken the cooking juices. Slice the loin and serve it accompanied by the cooking juices and marinated mango.
Lonza di maiale con mango alle erbe

Slices of pork loin served with herb flavoured mango

Version with gluten of Pork loin with herb flavoured mango

The recipe contains only naturally gluten-free ingredients,  so no adaptation is necessary for its version with gluten.

Fonio patties, an ancient gluten free grain

What is this product that not even the Word spellcheck recognises as a term of the English language? It is an ancient gluten free grain that has been cultivated in Africa for over 5,000 years, yet only in 2018 the EFSA published its favourable opinion for the import and sale of this product, which is considered novel food as it has never before entered Europe.

It comes with such small grains that when I received the package to test and taste it, I thought I had been sent a flour!

Fonio is in some ways similar to millet, with an even milder flavour, but less sweet. From a nutritional point of view, it is a small marvel as it is rich in micronutrients, particularly iron and zinc, as well as essential amino acids not found in other cereals or pseudocereals. Its carbohydrate content is 74.4g per 100g of product, so very similar to other cereals, but it has a lower glycaemic index due to the presence of fibre and the absence of simple sugars, making it a valuable ally of ours.

The other element of great interest is the fact that this food grows on arid land with very little need for water, making it ideal for a world in which desertification and water scarcity are becoming increasingly urgent. I have to admit that I also like the idea of adding a new and environmentally sustainable member to the gluten free cereal family.

Fonio in the kitchen

On a purely gastronomic level, my surprise and satisfaction was mildness. These patties are an irresistible finger food and the almost ‘neutral’ taste of fonio, which can be somewhat compared to the ‘neutral’ taste of wheat, makes it suitable for so many preparations: in addition to crackers in which fonio has passed the test with flying colours, my next experiments will be bread and cakes, so I will keep you updated!

While waiting for it to be distributed in the various channels, those of you who want to learn more, taste and experience it, it will soon be on sale directly from the website of Obà Food.

While waiting to try fonio, you can replace it with millet when preparing these patties. Or try my Couscous patties.

Happy experimentation and bon appetit!

Fonio patties

18.82g carbohydrates per 100g


  • 300g previously prepared vegetable stock
  • 100g fonio grains*
  • 100g Delica pumpkin, peeled and with seeds removed
  • 60g ricotta cheese
  • 50g Parmigiano Reggiano cheese, grated
  • 50g extra virgin olive oil
  • 50 g breadcrumbs**
  • 40g leek
  • 30g sesame seeds
  • 1 egg
  • salt and pepper

Ingredients for serving Fonio patties

sauces* as desired

**Ingredients specific for celiacs

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


  1. In a saucepan, sauté the finely chopped leek in a little extra virgin olive oil; as soon as it has browned, add the diced pumpkin, then a ladle of stock and cook over a low flame. When the pumpkin is cooked, mash it with a wooden spoon, then add the remaining stock and throw in the Fonio grains. Let it cook for 2 minutes, stirring continuously. Remove from the heat and allow the mixture to cool down.
  2. Once cold, add the egg, ricotta cheese, Parmesan cheese and sesame and mix well; season with salt and pepper, then place in the fridge to cool and firm up for 2 hours (in case you don’t have time, skip the fridge step, but it will be a little more difficult to form the patties because the mixture will be softer; if it is too soft, add a bit of breadcrumbs). Form patties of the desired size: I made patties about 4 cm in diameter. Roll them on a dish containing some extra virgin olive oil, then in a second dish with breadcrumbs so that this adheres well to the surface of the patties.
  3. Place the patties on a baking tin covered with greaseproof paper, drizzle with a little oil and bake in a convection oven preheated to 200°C for about 15 minutes or until golden brown.
  4. Serve the meatballs with sauces to taste, I served them with a mustard flavoured sauce.


Version with gluten of Fonio patties

Replace the gluten free breadcrumbs with conventional breadcrumbs.

Our much-loved meatballs are back on the table with these Turkey meatballs with saffron, the perfect dish to please young and old alike. Why? Simply because they contain the right nutrients, they can be prepared with vegetables and have that nice shape typical of goodies that are eaten one after the other.

Meatballs are also a practical solution for household supplies: when you make them, you can make extra amounts and, once cooked, you can put them in the home freezer to have them ready in minutes in case of emergency. You can defrost them first in the microwave oven and then heat them in a non-stick pan, or simply wait for them to defrost and heat directly on the stove.

Today’s proposal is a light, delicate and lightly spiced recipe: Turkey meatballs with saffron.

Prepare your shopping list with these ingredients and fire up the cooker… let’s get started!

Turkey meatballs with saffron

6.9g carbohydrates per 100g

Ingredients for 6 servings

  • 700g ground turkey meat
  • 450g milk
  • 250g leek
  • 100g robiola cheese
  • 80g breadcrumbs**
  • 40g Parmigiano Reggiano cheese, grated
  • 1 egg
  • 1 sachet of saffron
  • rice flour*, extra virgin olive oil, salt, herbs

**Ingredients specific for celiacs

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


  1. Chop the leek very finely and sweat it in a non-stick pan with a little oil.
  2. Place the minced meat in a bowl, add the stewed leek, season with salt and add the Parmesan, robiola cheese, breadcrumbs, egg and chopped herbs, then mix well.
  3. Form patties 3-4 cm in diameter, roll them in rice flour and brown them on both sides in a non-stick pan with a little oil. Now dissolve the saffron in the milk, add a little salt and pour it over the meatballs. Cover and cook, allowing the saffron sauce to thicken well.


Version with gluten of Turkey meatballs with saffron

Replace gluten-free breadcrumbs with standard breadcrumbs.

Vegetables are fun, colourful, tasty and healthy. In short, there are many good reasons to use them in the kitchen in the preparation of tasty dishes that can become complete meals. They are never missing from our table, and today I want to propose a perfect recipe for a meal full of that goodness we love so much: Vegetable mix au gratin.

The appearance of the pie will certainly make the vegetables more attractive to the little ones at home, who are generally not very attracted to them, but in this preparation, the presence of other tasty and stringy ingredients will win their aversion… so we will be able to ‘train’ taste so that vegetables become an unfailing companion of all meals. And for this unusual workout, I also recommend the Three-colour flan irresistible!

Vegetable mix au gratin

19.22g carbohydrates per 100g


  • 700g peeled yellow potatoes
  • 100g yellow pepper
  • 100g red pepper
  • 100g smoked semi-hard cheese
  • 60g red onion
  • 60g extra virgin olive oil
  • 50g pitted green olives*
  • 50g Parmigiano Reggiano cheese, grated
  • 50g breadcrumbs**
  • 1 egg
  • extra virgin olive oil, salt and pepper to taste

**Ingredients specific for celiacs

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


  1. Boil the potatoes until soft; mash them with a potato masher and let them cool, then season with grated Parmesan cheese, egg, salt and pepper.
  2. Meanwhile, place the thinly sliced red onion in a non-stick frying pan, or wok, with 30g of oil and brown it. Add the diced yellow and red pepper and let it cook for about ten minutes to soften.
  3. Take an oven dish and form a layer of mashed potatoes with half of the mixture, cover it with the sautéed peppers, the green olives cut in half and the slices of smoked cheese. Cover everything with the remaining potatoes, sprinkle the surface with breadcrumbs and drizzle with 30 grams of extra virgin olive oil.
  4. Finally, place in a convection oven preheated to 200°C for about 20 minutes, the surface should turn golden.

Vegetable mix au gratin

Version with gluten of Vegetable mix au gratin

Replace gluten-free breadcrumbs with standard breadcrumbs, no other adaptation is needed.

Have you returned from work, have little time and a dinner to prepare? A common scene for many of us practically every week. But who says it takes hours to prepare something good? Our answer is Chicken rolls with pears and Gorgonzola cheese.

It only takes few ingredients and dinner will be a success: I like saying that we are often not missing the time to cook, but rather some ideas and the necessary ingredients for preparing them, and this is a good example!

Would you like a tip for your side dish? Try the chicken rolls with Vegetables au gratin or some nice Mint flavoured beans.

Chicken rolls with pears and Gorgonzola cheese

1.83g carbohydrates per 100g


  • 600g chicken breast (cut into 16 thin slices)
  • 150g pear
  • 150g Gorgonzola cheese
  • 125g white wine
  • extra virgin olive oil, stock, salt and pepper


  1. Cut the pear into 16 wedges. Lay out the chicken slices and place a small piece of Gorgonzola cheese and a slice of pear on each. Roll every slice up and secure with a toothpick.



  1. Brown the rolls in a frying pan with a little oil for about 2 minutes. Turn them, adjust salt if necessary, add a grinding of pepper and douse with wine.


  1. Continue cooking so that the wine evaporates, add a little stock to complete cooking. Place the rolls on a serving plate and douse with the cooking liquid.


  1. Serve with a few slices of pear to taste.

Version with gluten of Chicken rolls with pears and Gorgonzola cheese

The recipe contains only naturally gluten-free ingredients, so no adaptation is necessary for its version with gluten.

For our ‘friends recipes‘ section, we have prepared the recipe suggested by Emanuela, an original main course with a full, enveloping flavour: Ricotta and speck patties.

It is a preparation that can suit the palates of young and old alike, as it combines the pleasure of delicate yet mouth-watering flavours with the enjoyment of fun and quick patties.

Here is how to prepare them.

Ricotta and Speck patties

9.33g carbohydrates per 100g


  • 250g ricotta cheese
  • 40g bacon*
  • 40g breadcrumbs**
  • 30g Parmigiano Reggiano cheese, grated
  • 20g extra virgin olive oil
  • parsley, salt and pepper

**Ingredients specific for celiacs

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


  1. Chop the parsley, put it in a bowl and add the ricotta and chopped speck. Mix everything together, add the Parmesan cheese and 15g of breadcrumbs. Finally, season with salt.
  2. When the dough is ready, form small balls, dip them lightly in oil and then in breadcrumbs. Then place them on a baking tin covered with parchment paper and bake at 180°C in grill mode for 15 minutes.


  1. Once cooked, they can be presented on skewers and served on a layer of mixed greens.

Version with gluten of Ricotta and Speck patties

Replace gluten free breadcrumbs with standard breadcrumbs.

They are the food that everyone likes, young and old, but they are also the ideal solution for making an appetising main course that is easy to prepare and convenient to store: Meatballs with tomato sauce.

Meatballs are a must in the kitchen that can be prepared according to tradition, or by combining new ingredients.

Today’s recipe means authenticity: these meatballs are perfect for dipping bread in the sauce when the meatballs are over. Try also Turkey meatballs with Porcini mushrooms.

Meatballs with tomato sauce

4.89g carbohydrates per 100g


  • 600g lean minced beef
  • 300g tomato sauce
  • 50g Parmigiano Reggiano cheese, grated
  • 30g breadcrumbs**
  • 30g extra virgin olive oil
  • 20g wholemeal rice flour*
  • 1 egg
  • 1 clove garlic
  • salt

**Ingredients specific for celiacs

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


  1. Roll up your sleeves… let’s get started! Mix the minced meat with egg, breadcrumbs and grated Parmesan, and season with salt. When the mixture is ready, form into balls about 3cm in diameter, flour them lightly and place them in a non-stick pan with a drizzle of extra virgin olive oil.
  2. Brown them, then add the tomato sauce and the whole clove of garlic, previously peeled. Then season with salt, cover with a lid and leave to cook for at least 1 hour, stirring occasionally.
La cottura delle polpette al sugo

Cooking meatballs with sauce

3. Serve the meatballs piping hot with their sauce.

Le polpette al sugo pronte per essere gustate

Meatballs with sauce ready to be enjoyed

Version with gluten of Meatballs with tomato sauce

Replace gluten free breadcrumbs with standard breadcrumbs, no other adaptation is needed.

Today we want to offer you a recipe for a complete, extremely tasty and impressive main course: Pork in a Parmesan crust accompanied by a soft-hearted potato pie.

A dish that combines the strong flavour of pork encased in a crispy crust of Parmesan cheese and breadcrumbs, served with a different accompaniment: classic potatoes are transformed into a pie that hides a heart of stringy cheese.

In short, a preparation to show off at a dinner party or to surprise your friends with something enjoyable.

Well, let’s get started!!!

Pork in Parmesan crust with stuffed potato pie

Pork in Parmesan crust 3.79g carbohydrates per 100g
Soft-hearted potatoes 13.1g carbohydrates  per 100g

Ingredients for 4 servings

  • 600g boneless pork loin
  • 600g yellow potatoes
  • 120g Parmigiano Reggiano cheese, grated
  • 2 eggs (1 whole + 1 egg white)
  • 40g breadcrumbs**
  • 30g extra virgin olive oil
  • 20g butter
  • Taleggio cheese, salt, pepper and nutmeg

To taste: fondue with 100g cream and 50g grated Parmesan cheese

**Ingredients specific for celiacs

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


  1. Mix breadcrumbs and Parmesan cheese and set aside.
  2. Brown the loin on all sides with a little oil in a frying pan. As soon as it is ready, season with salt and pepper and bake in the oven at 190° for about 15 minutes, so that the middle part of the meat remains rare.

Uno_Chef_per_Gaia_Maiale in crosta

  1. Then let it cool and dip it first in the egg white and then in the Parmesan breadcrumbs. Repeat the operation twice, so that the crust becomes even crispier. Then lay the loin on a sheet of baking paper and bake at 200°C for 20-25 minutes until golden brown.

Uno_Chef_per_Gaia_Maiale in crosta di Parmigiano

  1. And now the potato pies! Boil the potatoes, mash them and season with a pinch of salt, pepper, nutmeg and butter. Put the resulting mash in buttered mini cocottes and put a piece of Taleggio cheese in the centre. Bake in the oven at 200° for 10 minutes.

Uno_Chef_per_Gaia_Tortini di patate ripieni

  1. If you want to prepare a sauce for serving, put the cream on the stove with the grated Parmesan cheese and let it reduce slightly.


Serve the sliced pork and accompany it with the potato pie and fondue.


Version with gluten of Pork in Parmesan crust with stuffed potato pie

Replace the gluten-free breadcrumbs with standard breadcrumbs; no other adaptation is needed.

There are dishes that are not only real meal-savers, but also manage to win over the palate from the very first bite. Dishes full of flavour, made from simple ingredients reminiscent of old recipes and our Rolled omelette, obviously gluten-free in this is unbeatable!

Here you will find the recipe that I love to make when the fridge is almost down to the bone, but remember that you can put whatever ingredients you have on hand, seasonal vegetables and herbs, in the Omelette Filling: it will never disappoint. And if you want to follow how to make it step by step, prepare it by watching the video recipe.

Rolled omelette  

5.11g carbohydrates per 100g

Ingredients for 4 servings

  • 8 eggs
  • 130g cooked ham*
  • 90g cheese of your choice that melts
  • 70g Parmigiano Reggiano cheese, grated
  • 50g breadcrumbs**
  • salt and extra virgin olive oil

**Ingredients specific for celiacs

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


  1. Beat the eggs in a bowl, adding grated Parmesan cheese, breadcrumbs and salt.
    Then, put a few tablespoons of oil in a non-stick frying pan and, when it is hot, pour in the previously prepared egg mixture.
La preparazione del composto di uova

Preparation of the egg mixture

  1. The pan should be placed on the heat so that it only cooks the part of the omelette closest to you. When this has started to solidify, but the top is still perfectly soft, slightly tilt the pan and start stuffing with cooked ham and cheese.
Come arrotolare la frittata

How to roll the omelette

  1. With this movement, you allow the soft part of the omelette to slide to the bottom of the pan.
  2. Then roll the stuffed area on itself and continue with the same technique with the remaining omelette.
La cottura della frittata

The omelette cooking

  1. The recommendation is not to be in a hurry and to gradually cook all the parts evenly: follow the video recipe to make sure you don’t make mistakes.
La frittata farcita pronta per essere gustata

The Rolled omelette ready to be eaten

Version with gluten of Rolled omelette

Replace the gluten free breadcrumbs with standard breadcrumbs; no other adaptation is needed.