Topic 1 Recipes high in fiber and low in sugar
These recipes include vegetables rich of fibres, like asparagus, onions, celery.
These foods help digestion, have low accumulation of cholesterol and provide the right proportion of carbohydrates.
Visual taken from Canva.com
Ingredients (6 persons)
350 g rice, 2 spring onions, 900 g fresh asparagus, 1 clove garlic, one bush of marjoram, 150 ml white wine, 50 g parmesan, 50 g butter, 50 ml of extra virgin olive oil, salt and pepper to taste.
For the stock: 1 carrot, 1 celery stalk, 1 white onion, asparagus’ peel
Peel the lower part of the asparagus spears and keep the peel for the stock.
Heat in a large pan the oil and add the onions chopped.
Then add the spears of the asparagus finely sliced including the tips.
With the rest of the vegetables (carrot, celery, white onion, asparagus’ peel) make a stock and boil for 40 minutes.
Put salt and pepper; when the stock is ready and tasty, put the rice into the pan and mix well with asparagus sauce.
Braise for 2-3 minutes, sprinkle with a cup of white wine.
Start now to add the stock, little by little until the rice is tender (about 20 minutes).
Before serving the risotto add the butter and parmesan cheese and mix well off the heat. Wait for 3 minutes and serve.
Allergens: milk, celery, sulphites
Good source of: vitamins and fibres from the vegetables, carbohydrates from the rice.
Visual taken from Canva.com / Last image from Italian Cuisine Cooking School
Ingredients (6 persons)
3 potatoes, 3 white and 3 red onions, 3 green tomatoes of medium size, 3 zucchini, 6 medium size cultivated mushrooms
3 zucchini cut in half and scooped out
3 small potatoes cut in half and scooped out
3 red onions cut in half and scooped out
3 green tomatoes cut in half and scooped out
6 mushrooms scooped out
For the filling: 1 pinch of nutmeg, 30 gr of Parmigiano Reggiano, 3 eggs, 20 gr of fresh thyme, 15 gr of parsley, 3-4 slices of day old bread, soaked in water and squeezed.
Salt and pepper to taste.
Visual taken from Canva.com / The last one from Italian Cuisine Cooking School
Boil the potatoes and the onions for 5 minutes, scoop them out and keep the filling aside.
Divide the tomatoes in two and remove water and seeds and keep the filling aside. Salt lightly.
Scoop out the zucchinis, and chop the filling. Do the same with mushrooms. Keep aside.
Mix well the scooped out vegetables, and place the mixture in a bowl.
Add into the mixture the bread, grated gruyere cheese, the parmesan, the pinch of nutmeg, the parsley, the thyme, the garlic and the eggs beaten.
Fill all the vegetables with the mixture, and sprinkle breadcrumbs over the top.
Place in the oven with a little olive oil for 15 minutes at 180°C.
Allergens: egg, milk, gluten
Good source of: fibres, vitamins, carbohydrates and unsaturated fats. These vegetables are good for digestive natural activity.
Visual taken from Canva.com