This is the second recipe dedicated to the 70th anniversary of the National Carmagnola Pepper Fair and is one of our favourites when we are very hungry, have little time and want something tasty and light: Chicken with peppers and goji berries, naturally gluten free and with very few carbohydrates. If you want to look at the first recipe again, here it is: Gazpacho of yellow tomatoes, peppers and crispy prosciutto.

Pepper is a typical summer vegetable, particularly popular in hot countries, although it is now cultivated all over the world. Its versatility in cooking is extraordinary, and from a nutritional point of view it is rich in vitamin C, even richer than oranges, which are often considered the champions in ‘this speciality’.

Well, by combining peppers with goji berries, which by the way belong to the same family, we can enjoy their countless health benefits. Goji berries are to be consumed with caution for those with diabetes because they have a high carbohydrate content, as much as 64g per 100g of product, and also calories, but at the same time are rich in protein, sodium, calcium, phosphorus, potassium, manganese, lipids such as omega 3 and omega 6, magnesium, chromium, vitamins C, E and B1, carotene, amino acids, fibre, lutein and germanium.

Eating a dish like this one that is a joy for the eyes, for the palate and for our well-being seems to me the best way to celebrate a very respectable birthday!

Chicken with peppers and goji berries

3.49g carbohydrates per 100g

Ingredients for 4-6 servings

  • 700g chicken breast
  • 380g yellow, red and green peppers
  • 80g leek
  • 30g goji berries
  • 1 sachet of saffron
  • extra virgin olive oil
  • salt


  1. Soak the goji berries in lukewarm water for 30 minutes.
  2. Cut the chicken into strips, mix with the saffron and leave to season for about 30 minutes.
  3. Cut the leeks into thin rounds and the peppers into strips for sautéing. Heat a wok, pour in a few tablespoons of oil and sauté the leek alone first, then add the peppers; season with salt and cook over a high flame for 5 minutes, stirring often. Set them aside.
  4. Put another 3 tablespoons of extra virgin olive oil in the wok and stir-fry the chicken for 5-6 minutes, then add the goji berries, season with salt and continue cooking for 1 minute.
  5. Remove the chicken from the heat, mix it with the peppers and serve hot or lukewarm accompanied by a mixed salad.


Version with gluten of Chicken with peppers and goji berries

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


This recipe was submitted to the Contest ‘Carmagnola Pepper: 70 years in 70 recipes’

A gluten free potato pizza with olives as an alternative to conventional pizza.

We know that pizza for those with diabetes and coeliac disease is one of the absolute most difficult dishes to manage. It is so because not only are really good gluten free pizzas very difficult to find, but also because people with diabetes have to manage the ‘pizza effect‘, i.e. abnormal rises in blood sugar levels due to the combination of ingredients in pizza (and alas, also high amounts of sugar hidden in the dough and tomato sauce, as well as fairly high amounts of salt), even many hours after eating it.

The potato pizza is a nice alternative; yes, we have to pay attention to the carbohydrates contained in the potatoes, but they are much easier to handle than low quality pizza. Furthermore, it can be a nice idea for a naturally gluten free dinner or snack in the garden! You can serve it with a Swordfish salad.

Gluten free potato pizza with olives

14.27g carbohydrates per 100g


  • 700g potatoes
  • 400g tomato sauce
  • 250g cow’s milk mozzarella
  • 80g pitted green or black olives*
  • 20g spring onion
  • extra virgin olive oil, salt and pepper to taste

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


  1. Peel the potatoes, slice them thinly and steam them for 20 minutes. Put a little oil in a non-stick frying pan, pour in the potatoes, season with salt and pepper and brown them lightly by pressing them down with a fork or a wooden spoon.
  2. Meanwhile, prepare the tomato sauce. Put a few tablespoons of oil in a non-stick frying pan, brown the finely chopped spring onion, then add the tomato sauce, season with salt and pepper, then cover and leave to cook for 15-20 minutes.
  3. Line a baking tray with parchment paper, cover the bottom with the potatoes, then top with tomato sauce and pitted olives in pieces.
  4. Bake in a static oven preheated to 200°C for about 10 minutes, then add the mozzarella and continue baking until the mozzarella has melted.
  5. Serve the potato pizza hot.


Version with gluten of Potato pizza with olives

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


These cold, rainy winter afternoons are the right time to experiment with, and of course share, new dishes that warm and pamper the palate. And we are doing just that: tests and pairings to find tasty, balanced recipes such as Quinoa crêpes with broccoli.

Yesterday was one of those days in the kitchen, when the rain doesn’t stop, not even for a short walk. So, stove and ingredients are a fun solution not to get bored. Our Sunday led to the creation of a new vegetarian first course, naturally gluten free, which is also a complete and surprising dish for a dinner with friends. Here’s how to prepare it!

Quinoa crêpes with broccoli

8.03g carbohydrates per 100g

Ingredients for crêpes for 6 servings

  • 200g water
  • 50g quinoa flour*
  • 50g buckwheat flour*
  • 2 eggs
  • 20g extra virgin olive oil
  • 5g salt
  • extra virgin oil to grease the pan

Ingredients for the filling

  • 380g ricotta cheese
  • 200g boiled broccoli
  • 165g béchamel sauce (see below)
  • 100g Fontina cheese
  • 100g Emmentaler cheese
  • salt, pepper and nutmeg

Ingredients for the béchamel sauce

  • 500g milk
  • 50g wholemeal rice flour*
  • 40g extra virgin olive oil
  • 40g Parmigiano Reggiano cheese, grated
  • salt

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


  1. Prepare the crêpes. Put the quinoa and buckwheat flour in a bowl, then add the water, stirring with a whisk. Add the eggs and mix well, then complete with oil and salt. With a piece of kitchen paper lightly greased with oil, wipe the surface of the non-stick pan (about 20 cm in diameter) that you will use for the crêpes. Pour the necessary amount of batter to cover the pan in a thin layer. Brown the crêpes on both sides, then put them aside. Continue until all the ingredients are used up (I obtained 6 crêpes).
  2. Prepare the béchamel sauce by putting the oil in a saucepan and adding the rice flour; in the meantime, bring the milk to the boil, then add it to the flour and oil mixture while continuing to stir with a whisk. Put everything back on the heat and as soon as it starts to thicken, add grated Parmesan cheese, a pinch of salt, mix well then set the béchamel sauce aside.
  3. Shred Fontina and Emmentaler. In a bowl, mix the shredded cheese with the ricotta, the boiled broccoli cut into pieces, 165g béchamel, a pinch of salt and nutmeg.
  4. Roll out the crêpes and divide the filling into equal parts; spread the filling well and roll the crêpes into cylinders; place on a tray, cover with cling film and place in the refrigerator for a few hours. When the crêpes are firm, cut them into 5 pieces each and place them vertically in a baking tin. Cover everything with the remaining béchamel sauce and bake in the oven for about 25 minutes at 190°C.
Crespelle di quinoa e broccoli senza glutine

Gluten-free quinoa and broccoli crêpes

Version with gluten of Quinoa crêpes with broccoli

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

If you enjoyed making quinoa crêpes, also try these Three-colour crêpe rolls.

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.

Pao de queijo or cheese bread is typical throughout South America, with some interesting regional variations that define its distinctiveness. The key element, however, is that it is prepared with naturally gluten free flours.

In many cases it is fried rather than baked, but it is always extremely rich and tasty, so much so that it can be eaten not only with other foods, but also on its own as a snack.

It is also extremely easy to prepare, so it can be a solution when we do not have the time to prepare a leavened bread. Another bread idea if you do not have time for leavening is this Yoghurt flat bread.

Pao de queijo

37.95g carbohydrates per 100g


  • 300g milk
  • 265g quinoa flour*
  • 150g Parmigiano Reggiano cheese, grated
  • 130g rice oil
  • 80g wholemeal rice flour*
  • 60g rice starch*
  • 2 eggs
  • 5g salt

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


  1. Put the milk, oil and salt in a saucepan and bring to the boil. As soon as it comes to the boil, remove the pan from the heat and add all the starch and flours to the liquids, stirring with a wooden spoon: the mixture will be firm leaving the saucepan sides clean.
  2. Let the mixture cool, then add one egg at a time and finally the grated Parmesan cheese. Finish mixing the ingredients well by placing the dough on a cutting board and, when it is perfectly homogeneous, form into small loaves about 4 cm in diameter. Place the balls on a baking tray lined with parchment paper and bake in a static oven preheated to 180°C for about 30 minutes.
  3. Cheese bread can be eaten warm or cold.

Cheese bread ready for a snack

Version with gluten of Pao de queijo

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

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.

Finding a product that is perfect for both the needs of diabetes and celiac disease is a rather rare occurrence, so discovering Barilla Legumotti on supermarket shelves was more than a surprise: it was a real joy and I decided to cook Legumotti with vegetables.

In fact, the label of Legumotti with red lentils, chickpeas and peas shows only these three ingredients in the quantities of 60%, 20% and 20% respectively. The total carbohydrate value of Legumotti is 48.3g per 100g of dry product, which is then half as much once cooked, as they double their weight by absorbing some of the cooking water. By adding the vegetables, we then provide lots of fibre which will slow down the absorption of the complex carbohydrates from the pulses… and this is what made our day with perfect blood glucose levels!

But all with a truly unexpected treat for the palate: my children expressly asked us to unleash our creativity to bring this ‘mini-pasta‘ (which reminds us so much of the Sardinian fregola that we love, but have never found in a good gluten free version) to the table at least once a week.

I’d say we really like this challenge, since with the kids on summer holiday the need to prepare a midday meal as well needs an extra effort of organisation and imagination!

Legumotti with vegetables

14.94g carbohydrates per 100g


  • 350g courgettes
  • 300g Barilla Legumotti*
  • 200g carrots
  • 100g semi-hard cheese
  • 90g cherry tomatoes
  • 60g pitted black olives
  • 50g onions
  • 1 clove garlic
  • basil, extra virgin olive oil and salt as needed

**Ingredients specific for celiacs

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


  1. Chop the onion finely and sauté it with the garlic clove over high heat in a wok or non-stick pan with a little extra virgin olive oil, stirring constantly. In the meantime, cut the carrots into rather small cubes and the courgettes into slightly larger cubes (so that the cooking time is the same, as the carrot generally takes a little longer) and add them to the onion.
  2. Always keep the heat fairly high and stir occasionally so that the vegetables cook quickly without burning. Once ready (they should remain crispy), season with salt, remove the garlic and set aside.
  3. Cook the Legumotti in salted water, drain them and stop cooking by running them under cold water for a few seconds.
  4. Pour the Legumotti into a bowl, add the sautéed vegetables, quartered cherry tomatoes, pitted olives, diced cheese and season with a drizzle of extra virgin olive oil, chopped basil to taste and a pinch of salt if required.
  5. Serve the Legumotti warm or cold.


Version with gluten of Legumotti with vegetables

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

Today we want to try a speciality of Asian cuisine, a light but tasty dish that combines rice with vegetables, fish and spices.
In short, an irresistible one-course meal: Cantonese rice.

If you like oriental flavours, how about a curry preparation? We love Couscous with prawn and courgette curry!

Here’s the shopping list!

Cantonese Rice

20.48g carbohydrates per 100g


  • 300g long-grain rice
  • 150g shelled prawns
  • 150g yellow pepper
  • 150g red pepper
  • 100g peas
  • 50g spring onion
  • 50g soy sprouts
  • 2 eggs
  • 1 piece of fresh ginger
  • 2 tablespoons of soy sauce
  • extra virgin olive oil


  1. Cook the rice in plenty of salted water, drain and set aside.
  2. Chop the spring onions and sauté them in the wok with a few tablespoons of oil together with the diced pepper and soy sprouts.


  1. Add the peas and chopped ginger after 5 minutes. Let the vegetables cook for about 10 minutes, then add the shrimps and let them warm up well. Remove the mixture from the wok and keep it warm.


  1. Whisk two eggs in a bowl, put 2 tablespoons of oil in a hot wok and add the eggs by scrambling them with two chopsticks (the kind used in Chinese restaurants).


  1. Once the egg is finally done, add it to the rice and vegetables, top with 2 tablespoons of soy sauce and serve piping hot.


Version with gluten of Cantonese rice

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


How about organising a fun Mexican dinner? We have done so and would like to recommend a recipe that is going to be a true success, with intense, spicy flavours suitable for all palates: Vegetarian Chili.

Would you like to accompany the recipe with an aperitif? Try the Guacamole Salsa.

Let’s begin!

Vegetarian Chili

7.41g carbohydrates per 100g


  • 400g tomato sauce
  • 300g yellow pepper
  • 300g red pepper
  • 250g carrots
  • 250g cooked Mexican black beans (about 120g dry soaked in water for at least 12 hours)
  • 200g cooked yellow soy (approx. 100g dry soaked in water for at least 12 hours)
  • 100g water
  • 40g onions
  • 1 piece of chilli pepper
  • paprika, parsley or coriander, extra virgin olive oil, salt


  1. Put the beans in water and cook them for the time necessary for them to remain firm. Once cooked, drain them and set them aside. Repeat the same operation with the yellow soy.
  2. Chop the onion fairly finely and sauté it in a slightly high-sided pan with a little oil, adding the garlic clove and a pinch of chilli pepper according to personal preferences for spiciness.
  3. In the meantime, slice the carrots into rounds and dice the pepper, chop the parsley (in Mexico, coriander is used, but its specific flavour is not liked by all), then add all the vegetables and tomato sauce to the stir-fry, then season with salt and paprika.
  4. Let the vegetables cook for about 15 minutes. Finally, incorporate the soy and beans and let everything gain flavour for another 5 minutes before serving.


Version with gluten of Vegetarian Chili

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