recipe
a twist of black pepper
Food for thoughts #2
Conta-bollita soup (a combination between Ribollita and Contadina soup )
Giulia and I started with the idea of a Ribollita, a thick vegetarian soup from Tuscany dated as far back as medieval times. Ribollita literally means re-boiled — noble family's servants used to reheat the left-over food with the addition of bread. The bread would soak in all the delicious flavours.
But since we thought some of you might not want to eat bread, the recipe would no longer be a genuine ribollita but more of a contadina soup. They are both very similar as they both contain lots of beans but the contadina doesn't have any bread.
So this recipe is sort of like a hybrid between two regional Italian recipes that we renamed Conta-bollita. It is a very comforting dish, perfect for cold wintery days. It would make a great addition to your diet as it is a very healthy one.
It needs a bit of advance preparation as the beans need to soak overnight or for at least 24 hours.
It takes a fair amount of time to make this soup so I recommend doing a large amount and freeze the rest if you wish.
Foods that are full of fibre and contain a wide variety of vegetables can have a fantastic impact on our gut health, and therefore on our mental health. Recent studies have brought to light the synergistic and important connection that exist between gut and brain. Our digestive system and our brain interact both physically and biochemically in a number of different ways.
The vagus nerve, for example, a long nerve which connects the intestine (and other organs) to the brain, sends signals in both directions. Therefore if you are stressed you may not digest very well, and if your stomach did not agree with certain foods, your concentration may not be as good as normal.
Gut and brain also communicate with neurotransmitter, chemical messengers produced mainly in the brain which control feelings and emotions. Our gut, though, also produces certain neurotransmitters like serotonin (which works by making us feel happy), and our gut microflora can produce a neurotransmitter called gamma-aminobutyric acid (GABA), which helps control feelings of fear and anxiety.
This show us how connected the health of our digestive and nervous system is —no wonder that “adherence to the Mediterranean diet is associated with better mental and physical health”
In order to promote our mind well-being even further, for this recipe we added black beans to the mix of pulse are traditionally use in the recipe since black beans are one of the top foods for folate, and “Folate deficiency and low folate status have been linked in clinic studies to depression, persistent depressive symptoms, and poor antidepressant response.”
When changing the recipe we also made sure the soup was going to have a good amount of leaf vegetables which are packed with calcium, vitamin K and magnesium, essential for energy production, heart and brain health.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4393509/
https://www.karger.com/Article/Abstract/68692
https://www.bmj.com/content/369/bmj.m2382.short
https://link.springer.com/article/10.1007/s00394-019-01943-4
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/adherence-to-the-mediterranean-diet-is-associated-with-better-mental-and-physical-health/0C91627A98D6ABB078EFBA47B0573EC8
https://www.cambridge.org/core/journals/public-health-nutrition/article/mediterranean-diet-and-depression/67F265CA11470ADC1C9AD2838B7340B7
Prep Time: 25 minutes +
10 hrs to soak the beans overnight
Cook Time: 1h 45 minutes
Serves 6 people
INGREDIENTS
80g dried green lentils
150g dried cannellini beans
150g dried black beans
2 garlic cloves
20ml olive oil
1 rosemary stick
1.5l water
salt
pepper
olive oil 5 ml
70g onion
2 chillies
70g carrots
1 celery stick
120g potatoes
250g savoy cabbage
250g kale
250g swiss cabbage
200g tinned plum tomatoes
black pepper
1-2 tsp salt
INSTRUCTIONS
1 Start by soaking the beans overnight. If you don't have time or you want to speed up the procedure you can just buy precooked canned beans.
2 To prepare our conta-bollita you must cook the beans first as they take a fair amount of time. In a large deep pan heat up the olive oil with the rosemary and garlic for about 2 minutes. Drain the beans and pour them in. Cover with 1.5l of boiling water and cook for about 1 hour. Season with salt and pepper.
3 Take out the rosemary stick. Then blend in half of the beans in a mixer and pour it back into the pot.
4 Now prep your veggies.
5 Peel the onion and chop it finely.
6 Remove the strings from the celery sticks and chop them finely.
7 Peel the carrots and cut them into small cubes of about 1/3 inch.
8 Peel the potatoes and cut them into cubes of about 1 inch.
9 Chop the chillies finely, taking care to remove the seeds if you don't want the soup to be too spicy.
10 In a small pot heat up the olive oil and cook the onion, celery, carrots and chilli for about 5 minutes.
11 Wash the savoy cabbage, kale and Swiss cabbage. Then remove the middle stems from the hardest leaves, and roughly chop them into large pieces of about 2”
12 Now add in the potatoes followed by the tomato sauce and cook for about 10 minutes.
13 Pour in all the content into the larger pot with the bean soup previously made .
14 Add the lentils, cabbage, Swiss chard and kale leaves. Bring the soup to the boil and simmer with the lid on for about 30 minutes.
15 Season with salt and pepper.
16 Taste and serve with bread if you wish.
I like to eat mine like the original ribollita with a lot of bread soaking all the delicious soup.
Enjoy!"
The Sardinian Kitchen
Orange zest candies - Aranzada
Today I want to share with you the recipe for Aranzada, a typical dessert from Sardinia, my region in Italy.
I come from a tiny village in the East coast of Sardinia that is famous for its oranges, generally the second week of April there is the famous “Oranges festival”. I took some images a long time ago during the event, if you love citrus fruits and you want to know more click Here.
Oranges are in season right now, so I thought to take this opportunity to make these zingy sweet bites made from orange peel, honey and almonds. For the orange zest to lose its bitterness, you need a bit of advance preparation. You must soak the skins one day before or to achieve best results, a few days in advance.
Makes 8 aranzadas
Preparation time: 10minutes + a few days soaking
Cooking time: 20 minutes
INGREDIENTS
50g unwaxed orange peel
(around 6 oranges)
40g peeled almonds
15g caster sugar
60g honey
INSTRUCTIONS
First thing with a potato peeler peel the oranges making sure you will remove the white pith.
Thinly cut the peel into strips, mine were about 3mm wide and 5mm long. Allow them to soak in warm water overnight or for a few days for best result.
Change the water at least twice a day.
Drain the orange peel and pat dry them.
Preheat the oven to 180ºC.
Roughly chops the almonds into even-sized pieces. Spread them on a baking tray and toast them in the oven for 5 minutes.
In a large pot heat up the sugar and honey. Keep stirring until it is brown and it coats the back of a spoon. When it reaches a slightly stringy and sticky consistency it is ready. Pour in the orange zest and cook for 1 minute.
Stir in the almonds as well and quickly spoon it into small cake cases. You’ve got to be as fast as you can to avoid the mixture from cooling down completely and becoming rock hard.
Healthy January 0.2
Artichokes in olive oil and parsley dressing
My obsession with artichokes goes as far as trying to smuggle two small plants with pot and soil in my suitcase from Sardinia to grow them in London. They arrived safely but suffered a few injuries on the way.
Sadly I also failed in my attempt to grow them in London, all of them died after one month of incessant rain.
The Sardinian variety is with spikes, which I found difficult to find in the UK. I have just recently seen that the brand Natoora sells them online. (This post is not sponsorised)
Some time ago I visited the Blue zone of Sardinia, an area with a high longevity rate among the inhabitants, and speaking with some of the oldest inhabitants it seems that many like to eat artichokes. So I consulted my blog partner Giulia, to know more about these delicious vegetables from the nutritional point of view.
“Cynara cardunculus var. scolymus is without any doubt one of our favourite flowers from the Mediterranean region, the area where Italy is located and where Jennifer and I come from.
Artichoke is an edible thistle (a flowering plant) and it is absolutely delicious —you can’t blame us for loving it so much!
When cooked artichoke has a succulent meaty pulp and a sweet and nutty taste. You can also eat it raw —mainly the inner part known as the heart— but the consistency is definitely more fibrous and the taste is bitter.
This chubby green thistle is also packed with nutrients and health-promoting benefits. Artichokes are low in fat and rich in fibre which make them a great food for our digestive system and our heart health. They also contain a good amount of antioxidants, vitamin C, K and folate, and important minerals, such as magnesium, phosphorus, potassium, and iron.
Medical research has found that this plant, which has been used for centuries for its benefits, may help balance cholesterol levels and blood pressure. Another great reason to consume artichoke as both a vegetable or an extract is the protective and stimulating effects it may have on our liver and gut health. The fact that this plant is also so high in fibre —especially a soluble fibre called inulin— makes it a prebiotic food, which can help improving the intestinal flora.
As we don’t waste anything in Jenny’s kitchen while we prepare our recipes, we used those inedible leaves we removed from the artichokes before cooking to make a tea. This tea has a bittersweet taste and it is a great drink to stimulate digestion and liver health. “
This recipe is great served as a starter to complement a cheese or cured meats board or even as a side dish.
This is the best season for Artichokes so make sure you don’t miss them!
https://pubmed.ncbi.nlm.nih.gov/30308247/
https://pubmed.ncbi.nlm.nih.gov/22435514/
https://pubmed.ncbi.nlm.nih.gov/26310198/
https://pubmed.ncbi.nlm.nih.gov/29520889/
Recipe
Serves 4
Preparation time: 20 minutes
Cooking time: 35 minutes
INGREDIENTS
8 artichokes
1 lemon
1 tsp salt
50ml white wine vinegar
1l water
2 tbs extra virgin olive oil
a handful of fresh parsley
INSTRUCTIONS
Artichokes oxidise when cut, therefore rub some lemon juice into your hands before touching them.
To prepare the artichokes remove about some of the harder outer leaves until you are left with the softer ones. Cut most of the stalk, leaving about 1 cm. Trim the stalk into a point and chop about 2-3 cm off the tips of the leaves.
Slice them in a half and then cut the so called “beard“ just below the leaves.
Place the artichokes in a large bowl with water and the juice of two lemons (this will prevent them from turning black).
In a large pan bring the vinegar and water and 1 tsp of salt to the boil. Add the artichokes and let them simmer for about 30 minutes.
Leave to cool down into their own liquid.
Now we will prepare our dressing. Finely chop the parsley. In a small bowl pour in the olive oil and spoon in your parsley.
Pat-dry your artichokes with a table cloth and pour some of the parsley oil previously made on the top.
You can add a squeeze of lemon juice for extra sharpness if you prefer.
Gubana
Who doesn’t like cakes? Well, Giulia and I like them a lot! Cakes are obviously not the healthiest foods of all, but, “as a nutritionist, I believe a balanced diet should also include some cheat foods every now and then… and —let’s be honest— Christmas is all about cheat foods!” said Giulia
Our choice for this Christmas was Gubana cake from Friuli Venezia Giulia, a region in the North-East of Italy. Bordering with Slovenia and Croatia, it is not that surprising that this cake has a lot in common with cakes from these countries.
In order to make a dessert less “bad for you” from a nutritional perspective you can easily cut down on the amount of sugar you put into it — usually, if I’m baking for a party, I use 1/3 less sugar compare to original recipes; and 1/2 less sugar (I also use honey) if the cake/biscuits I’m making are for my household. This is a quick effective suggestion that can make a massive impact on your health if you eat sweet foods regularly.
Also, to slow down the absorption of sugars from your digestive tract, adding fibre to your cake is a very smart move!
Fresh or dried fruit and nuts such as almonds, walnuts, hazelnuts and pine nuts are a great source of fibre! And this is what we did, we researched and picked a traditional Italian dessert that would have a good amount of nuts and raisins in the recipe.
Nuts also contain a number of vitamin and minerals such as phosphorus, magnesium, calcium, vitamin E and K, so don’t be afraid of adding them to your Christmassy cake!
Prep Time: 30 minutes
Cook Time: 30-40 minutes
Total Time: 1.30 minutes
INGREDIENTS
FOR THE DOUGH
350 g strong bread flour
150 ml milk
80 g sugar
10g instant yeast
1 medium egg
70g butter, melted
Finely grated zest of one lemon
1 vanilla bean, split and scraped of seeds
FOR THE FILLING
150 grams raisins
70 ml marsala wine
20 ml honey
40 g peeled almonds
40 g walnuts
30 g hazelnuts
20 g pinenuts
10 g butter
1 lemon zest
2g ground cinnamon
1 egg yolk for brushing
INSTRUCTIONS
To start soak the raisins in the marsala wine and set aside.
For the dough bring the butter outside the fridge to soften. Then in a large bowl or a mixer, if you have one, combine all the dry ingredients together except the salt. Add the egg and the butter, and keep mixing with your hands until everything is well incorporated. Pour in the milk a little at the time and keep kneading until you reach the right consistency. The dough should be smooth, firm but soft and elastic.
Cover the bowl with a cloth and set aside to rise in a warm place.
For the filling preheat the oven to 150 ºC and roast the almonds for 10minutes or until they become lightly coloured.
Blend the raisins in a food processor with the marsala wine, lemon zest, honey, sugar and ground cinnamon.
On a chopping board, crush the nuts lightly and add them to the filling mix.
Take a circular baking tray of about 18cm in diameter. Spread a little bit of butter all around the inside with your hands and lightly dust some flour with a fine sieve. This is to avoid the dough from sticking into the tin while cooking. A good trick I discovered some time ago is to use rice flour instead of wheat flour.
Now scatter some flour on a large flat surface where you will roll the dough with a rolling pin. The aim is to create a rectangular shape. Our rectangle was about a 48x25cm and about 4mm thick. With a knife or spatula spread the filling over the dough, leaving a small border all around.
Roll the dough up along the longest edge, you will obtain a long cylinder.
Then roll the cylinder around itself into a spiral shape and place in the baking tray.
Let rise in a warm place for about 2-3 hours or until it is doubled in size.
Brush with an egg yolk over the top and bake at 180 ºC for 30-40 min.
To check if the cake is ready, I suggest using a long skewer to poke the cake. If it comes out clean then it means your cake is ready.
The Sardinian Kitchen
Fregola with clams
I am really excited to post my second recipe from “The Sardinian Kitchen” series that I have recently created and tested for you.
When I think about food for celebration from home, I think about seafood. Now more than ever as it is not that easy to find good fresh seafood and also so expensive in London. So eating clams is really a treat reserved to special occasions.
Make sure you place the clams in a bowl with water as soon as you can. This will allow the clams to open and clean from any sand they might have.
Fregola is a special type of Sardinian pasta made with semolina flour and water. You can buy it online or if you have a deli near you then they might have it. If you want to prepare everything from scratch then follow my previous recipe for Fregola.
Feel free to write if you have any questions or to let me know how you get on!
INGREDIENTS
500g fresh clams
20ml olive oil
1 garlic clove
10g parsley
1 chilli
100ml white wine
400g plum peeled tomatoes
1 tsp salt
150g fregola
A bunch of fresh parsley to serve.
INSTRUCTIONS
The first thing to do as soon as you buy the clams, is to place them in water for a couple of hours. This is done to help the clams release all the sand. Also if there are any open clams, lightly tap them to the side of the sink. If they do not close, discard them.
Now peel the garlic clove and chop it really finely. Slice the parsley in a half along the long side. If you are not a big fan of spicy food, remove it from the recipe.
In a large pan heat up the oil with the garlic, parsley and chilli for 2 minutes. In the meantime, drain the clams and rinse them under the tap.
Add them into the pan. Bring the flames to a medium heat and place the lid on.
Shake the pan a few times to help the clams to open. Mine started to open after just 4 minutes and were all open within 6 minutes.
If you find any stubborn clams that do not want to open, then wait an extra minute for them to open. Avoid opening them with a knife but just discard them instead if they stay closed.
Now add in the white wine and wait for it to be completely evaporated.
Add in the fregola and 200ml of boiling water.
Cook for 5 minutes then add in the tomato sauce and season to taste.
My advice is to follow the instructions on the package to have a rough idea of the cooking times of your fregola. Although as timings on packages are not always accurate, by tasting it you will make sure that it is perfectly cooked. Mine was ready in about 20 minutes.
Sprinkle some fresh parsley on the top before serving.
Buon appetito!
Tortellini in brodo
On Christmas Day many Italian families will start their lunch with a “light” primo piatto. Tortellini (cappelletti, agnolotti…) are a common example of festive primo. They essentially are fresh pasta ravioli stuffed with a meat-base filling and served in a beef or chicken broth. But tortellini aren’t ‘tortellini’ in all areas of the Boot, they rather have different names and slightly different ripieno (filling) according to the city where they are made.
For our “healthier” Christmas menu, Giulia and I used the traditional recipe from Bologna which has a filling of meat, Parma ham, Parmesan cheese, etc… We only made two small changes to this filling while keeping its traditional flavour pretty much intact — we basically reduced the amount of cured meat used, and added a hint of fibre by adding sautéed Belgian endive.
As you may know, cured meat such as ham and sausage contains a number of preservatives which are not beneficial to our body. On the other hand, the fibre found in fruit and vegetable improves our digestion and helps us feeling fuller.
The main variation to this recipe, was to use beef bone broth instead of regular broth. This slow cooked food has an ancient tradition in our cuisine. Bone broth has also gained more and more visibility in the health industry over the past years due to its numerous properties, so Jennifer and I agreed to serve our tortellini with bone broth.
Drinking bone broth regularly can have a positive impact on our digestive system, skin appearance and joints health — the long cooking process of the bones releases collagen and amino acids such as glycine or arginine into the liquid, making bone broth a cheap and nutritious anti-inflammatory food.
The procedure is quite long although it is not too difficult. It is one of those recipes that brings families together to share the arduous task of preparing a large quantity of small tortellini.
The recipe can be easily converted into a vegetarian one, just by changing the filling to a ricotta and spinach and using a vegetable broth instead of a bone broth.
They can be stored for months in the freezer easily.
Prep Time: 3 hours
Cook Time: 20 minutes
Total Time: 3h 20 minutes
Serves 4 (about 120 tortellini)
INGREDIENTS
2L BONE BROTH
750g Beef bones
1 Onion
1tbs apple cider vinegar
2 celery sticks
2 Carrots
a bunch of rosemary
1tsp salt
1/2 tsp ground black pepper
3 liters water
FOR THE PASTA DOUGH
110g 00 flour
1 egg (50g)
2g salt
TORTELLINI FILLING
20g butter
1/2 onion, finely chopped (70g)
50g minced beef
50g minced pork
40g Parma ham
40g Belgian endive, finely chopped
20g grated parmesan
a sprinkle of nutmeg
1tsp salt
2 twists ground pepper
1litre bone broth
INSTRUCTIONS
For the broth. Start by washing all the vegetables, then cut the onions in a half and peel the carrots.
Place all the ingredients in a large pot covered with water. Bring to the boil and simmer for 3 hours. The broth can be stored in the fridge for 5 days or in the freezer for 3-4 months.For the pasta dough place the flour in a large bowl put the flour into a mound. Make a hole in the middle and into it put in the saffron, water and salt. Mix it all together vigorously with your hands for about 7-8 minutes and knead until it forms a dough.
Put it into a container, cover with cling film and let it rest for about 30 minutes.
For the filling, start by melting the butter in a pan, add in the finely chopped onion, then add in your minced beef and minced pork. Cook for 5-10 minutes or until it is fully cooked or lightly coloured. Spoon in the finely chopped chicory and cooked for 1 minute further. Sprinkle some nutmeg, black pepper and salt.
Now add in the grated parmesan and grind everything in a food processor until you obtain a smooth cream. Cut the Parma ham into really small pieces and add in to the mix. Blend everything together one more time.
Now start the preparation for the tortellini.
On a lightly floured work surface, roll out the pasta dough with a pasta machine.
Split the dough into four equal parts. On a lightly floured surface, roll each one through a pasta machine, beginning on the thickest setting and working your way down to the thinnest.
If you don’t have a pasta machine, you can use a rolling pin to roll the dough as thin
as possible.
With a pasta cutter, cut squares of approximately 5cm side.
Place about half a tsp of filling in the centre of each square.
Fold each square in a half to form a triangle. Press the edges firmly.
Mix the remaining egg yolk with some water. Brush each dough circle with this egg wash.
Fill each circle with a teaspoon of the ricotta filling.
Fold each circle into a semicircle, press the edges of the semicircle firmly. Refine the edges with a pasta cutter again to make the tortellini triangles all of the same size.
Now, bring the pointed ends together and press firmly to close them into a ring.
Set aside on a plate previously dusted with flour. Avoid stacking them all one above the other cause they might stick together.
In a pan bring the broth to a boil again and cook the tortellini in the broth. They are ready when they start to float.
“The food of the Gods”
Polenta cakes with mushrooms sauce and kale
Once I read that the ancient Romans believed mushrooms were the “food of the Gods” and I think most of us (Italians) still see mushrooms in the same way.
The properties contained in mushrooms are slightly different depending on each variety. For this recipes we used chestnut mushrooms which are rich in vitamin K —an essential nutrient to ensure healthy blood and bones—B vitamins and minerals such as copper and selenium. These succulent vegetables are also an amazing source of antioxidants and immune-boosting compounds such as beta-glucans.
“What I have realised during over three decades of dinner parties and, particularly, Christmas parties is that we all often start binging on appetizers and starters—high-calorie foods, made with refined ingredients and almost zero fibre— to find ourselves feeling full before the main meal even arrives on the table. For this reason, I like to inspire my guests with low-calorie vegan or vegetarian starters, and to share with you the recipes I tried.” says Giulia
Polenta is a delicious food, typical from Italy. In my region, Sardinia, people used to eat polenta as a primo, often served with a tomato sauce. In Lombardia instead, Giulia said “there is no party without polenta, but this corn-flour pudding gets generally served as a side dish (contorno), together with roasted or stewed meat.” Since polenta is very light, gluten-free and has a delicate flavour that works well with pretty much everything Giulia and I decided to use it as a base for our Christmas starters.
The combination of vegetables we used as topping also has the traditional flavours of Italy. However you could potentially use other veggies if you don’t like mushrooms or cavolo nero.
Cavolo Nero, also known as Tuscan Kale, is just an Italian variety of kale, but with dark green-blue leaves —here the adjective “nero” which means black.
Kale belongs to the cruciferous vegetable family, known for its high amounts of phytonutrients which help promoting detoxification and protecting against cell-aging. Like most leafy green vegetable, kale is also high in beta-carotene, vitamin C, vitamin K and minerals, especially manganese.
These polenta cakes are perfect served as a starter either for Christmas or NYE.
They are really easy to make, provided that you buy the instant polenta, or the task will become way longer.
For a more luxurious version you can use Porcini mushroom which have a stronger taste.
Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Serves 2
INGREDIENTS
POLENTA
200g Instant polenta
800ml vegetable stock
1 tsp salt
MUSHROOM SAUCE
200G chestnut mushrooms
1-2 cloves garlic
15g butter
30ml red wine
100g tomato sauce
a few leaves of kale (Cavolo nero)
100ml water
5g butter
1/2 lemon squeezed
TO SERVE
a bunch of parsley
INSTRUCTIONS
For the polenta I recommend using Instant polenta unless you want to spend your day cooking. For best results follow the instructions on the package. I used De Cecco polenta for mine (This is not a sponsored post). It just needs about 8 minutes to be ready.
The procedure is more or less the same for every polenta though, it consists in boiling your vegetable stock in a large pot, add in some salt to your liking.
Then remove the pot from the stove and pour in the polenta slowly into the water while stirring.
After you poured it all in, bring back the pot on the stove and cook at low heat stirring continuously for about 8 minutes or until the water is fully absorbed.
Take a large flat tray and pour in your polenta. It should form a layer about 1 inch thick. Leave to cool down.
In the meantime we can work at our mushroom’s sauce.
First thing clean your mushrooms using the tip of the knife to scrape the stalk a tiny bit and use a kitchen towel to clean the top of the mushroom.
Slice your mushroom into small pieces.
In a small pan heat up the butter and when it is melted add in the garlic cloves. Cook for 2-5 minutes or until they have some colour. Add in your mushrooms previously cut, add half a glass of water and cook with the lid on for about 10-15 minutes at low heat. Your mushrooms are ready when they are soft.
Spoon in your tomato sauce and cook at low heat for another 10minutes. Season to taste. Sprinkle some parsley on the top.
Now we will quickly prep the kale that will form a base for our mushroom sauce to seat on top of the polenta. Wash the kale, then on a chopping board shred it into 1 inch wide strips.
Bring to the boil 100ml of water with salt, add in the butter and lemon juice and cook your kale for about 5 minutes or until tender. Drain it well and set aside.
Cut the polenta into circles with a cookie cutter or squares if you prefer.
Heat up a pan and heat-up the polenta for about 2 minutes per side.
Place the circles on a serving tray. Then place some of the kale leaves on top of each one and spoon in some your mushroom sauce.
The polenta cakes are now ready, they are also delicious served at room temperature.
The Sardinian Kitchen
Fregola
I grew up in Sardinia, a relatively small island in the Mediterranean sea. When I moved to London my first mission was to try and find ingredients and produce from home. Luckily almost everything I need is available in this big city. Certain things are a bit harder to find, so I had to be creative and cook things by myself. My passion for cooking ignited, so I actually tried some traditional recipes that are renown to be particularly long, such as this one.
This Sardinian staple resembles couscous, although the procedure to make them is quite different.
It comes in different sizes, small and big. The small balls are used traditionally to make minestra, the larger ones for minestrone, two different types of soups. Nowadays can be used to cook some delicious seafood or meat stews with tomato sauce.
The action of making these tiny balls I found quite soothing, I hope you will enjoy it!
Keep following this blog for more Sardinian and Italian inspired recipes.
Doses for 4 people
Preparation time: 1hour
INGREDIENTS
250g coarse semolina flour
125ml warm water
INSTRUCTIONS
Traditionally Sardinians would use a very large circular terracotta bowl called “scivedda” to make fregula. Find a similar large bowl possibly made of terracotta. Place the water in a separate bowl. Pour 50g of semolina flour all around the bowl, then add in a few drops of water in the middle.
Stir very slowly with your finger tips making circular motions all around the bowl, add a few more drops of water and keep stirring. Slowly sprinkle a handful of semolina flour into the bowl and stir again. Repeat the procedure several times until many small balls of 3-5mm diameter form.
Do not apply too much pressure or the balls will flatten. Keep it moist but not too wet.
Preheat the oven to 220ºC
Rest the fregola balls in a tray covered with a table cloth for 15 min.
Separate the small balls from big balls and cook in two different trays for 10 min at for the big ones and 1min for the small ones.
Immune boosting
#4 Buckwheat risotto with asparagus and spinach
Since I was a child we would walk across the landscapes with my family in Sardinia during spring and late summer foraging wild asparagus. You would have hoped that nobody went there before yourself to harvest them all. And whenever one found a few would shout ‘two, three’ and so on, and your foraging companion would reply back with their numbers — it was like a challenge to prove who had the sharpest eyes!
I recently went to Sardinia and I brought a friend from London with me. We found so many asparagus that we renamed the place “The Asparagus Paradise”.
But luckily it is all a paradise in London if you wish to say so, we don't need to forage asparagus anymore as the grocery shops stock them all year round.
This is another variation of a tradition Italian primo piatto: risotto.
Giulia and I cooked buckwheat by following the exact same step you would follow to cook a regular risotto. We used buckwheat instead of rice as the first grain is high in fibre, phytonutrients and minerals such as copper and zinc. Low levels of zinc are linked to a weak immune system, therefor it is extremely important to increase consumption of zinc during winter months.
We picked asparagus for its distinctive flavour and because this vegetable —together with onion that in Italy is the base for almost every primo piatto— is packed with quercetin. Quercetin is a plant-compound that can help protecting the body from free-radicals, inflammation and viruses, on top of modulating the immune system.
Another great vegetable we added to the risotto is spinach which contains high levels of vitamin C and beta-carotene, also essential to our immune system and general health.
Buckwheat risotto with asparagus and spinach
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 2 serves
INGREDIENTS
STOCK
600ml water
1 vegetable stock cube
RISOTTO
140g buckwheat
100ml white wine
1/2 onion finely chopped
130g asparagus
20g butter
40g baby spinach leaves
a handful of parsley
5 twists of black pepper
sea salt to taste
INSTRUCTIONS
Bring some water to the boil and then break 1 vegetable stock cube into 600ml of water.
Chop the asparagus into pieces of about 1 inch long.
Heat the butter in a shallow saucepan over a medium flame. Add 1 finely chopped onion, then fry for about 5 mins until is translucent.
Tip the buckwheat groats into the pan and cook for 1-2 min. Pour over the white wine and boil until the alcohol fully evaporates.
Keep the pan over a low heat and pour in half of the vegetable stock. After about 5 minutes stir in the previously chopped asparagus, season with salt and pepper and continue to cook.
Simmer the buckwheat, stirring often. When it has absorbed all the liquid, add another splash of stock again and continue to simmer and stir.
Continue stirring until the buckwheat is cooked and the water fully absorbed. If it is still undercooked, add more water.
Take the pan off the heat, add in a handful of chopped parsley leaves.
Cover and leave for a few mins to cool down so that the rice can take up any excess liquid as it cools a bit.
Immune boosting
#3 Homemade oat & wheatgerm granola with goat’s yogurt and berries
The world is divided into two, between people that love breakfast and people that skip it all together.
I get very grumpy if for some reason I can’t have breakfast, it is my favourite meal of the day! My breakfasts vary from unhealthy options such as buttery croissants and ultra sweet jams every now and then, to healthier ones to redeem myself from my gluttony sins.
It is not until I arrived in London that I discovered granola, and I really liked it, although now you can find it anywhere in the world even in Italy. The problem with granola brands you find in supermarkets is that they often contain high amounts of refined sugars. That’s why me and Giulia decided to make our own recipe.
We put a spin to this recipe using rolled oats and wheatgerm. Wheatgerm is literally the germinating part of the seed that turns into a plant, it is often discarded during the milling process although it is a very nutritious ingredient, packed with minerals such as zinc —an essential nutrient for our immune system.
Nuts and seeds were also added to the mix for their beautiful texture and their vitamins, minerals and healthy fats content.
Yogurt is a great source of probiotics, those friendly microorganisms that help support our gut health and our immune system. If you are ok with dairy or you only have a mild sensitivity to it, you may want to try goat’s yogurt instead of a regular yogurt. According to research, goat’s milk contains less casein and lactose than cow’s milk, and it is high in nutrients such as calcium, phosphorus, omega-3, vitamin B12, vitamin D.
Note: In case of a proper dairy allergy or a strong sensitivity, please use a plant-based yogurt alternative.
Fresh fruit is a very important part of a healthy breakfast —and you could add potentially more fruit to this recipe. We chose a variety of berries since they are rich in antioxidants, anti-inflammatory compounds and they are low in sugar.
Try out this version and let us know what you think!
You can make a large batch of it if you wish. If placed into an airtight container, it can last as long as one month.
Homemade oats & wheat germ granola with goat’s yogurt and berries
Prep Time: 5 min
Cook Time: 15 min
Total Time: 20 min
Servings: 2
INGREDIENTS
GRANOLA
30g wheat germ
30g oats
20g mixed seeds
20g almonds and walnuts
1/2 tsp ground cinnamon
1tbs honey
10ml water
25ml coconut oil
240g goat’s milk natural yoghurt
mixed berries
1 tsp honey
INSTRUCTIONS
For the granola. First thing preheat the oven to 200ºC
Roughly chop the walnuts and almonds. In a large bowl, mix together the oats, wheat germ, mix seeds, honey, almonds and walnuts, cinnamon. In a separate bowl, whisk together the coconut oil, honey and water. Pour the wet ingredients over the dry, and mix until evenly blended.
Spread the compost on a baking tray covered in parchment, to form an even layer. Cook for about 15minutes.
Split the yoghurt into two bowls and add in the berries.
Sprinkle some of the granola. Drizzle some honey on the top if you wish for extra sweetness.
Pronto!
in Immune boosting, Pasta
Immune boosting series
#1 Pumpkin gnocchi with aromatic herbs
I started my first collaboration with Giulia, a lovely human being and a knowledgeable nutritionist. It feels lonely working as a freelance sometimes and it is good to get inspired by people that do something different from what I do. It helps to open my views and learn something new. If I can then bring that something into my photography is a plus!
Together we joined forces to create a series of healthy Italian inspired recipes. All the nutritional info here have been written by Giulia, together we created the recipes and photographed them.
We decided to prepare this primo piatto, since gnocchi are a traditional Italian dish that we both remember making them with our grandparents.
We used zucca (pumpkin) instead of just potatoes as pumpkin is a great source of antioxidants and beta-carotene, precursor of vitamin A.
Vitamin A is an essential nutrient for cellular growth and for maintaining a healthy and responsive immune system. Research has also linked this vitamin to lung function improvement in chronic obstructive pulmonary disease, which is an excellent reason why we should start eating more vitamin A -rich food during these times.
The sauce we created for our pumpkin gnocchi has several health-boosting ingredients! In extra virgin olive oil, we infused garlic, oregano, rosemary and sage which can all help fighting microbes. Then we used a combination of seeds as a healthier substitute for Parmesan cheese, since pumpkin, sesame and sunflower seeds are rich in zinc which plays a key role in immune function, and because dairy products could be quite inflammatory on the body.
“Autumn is all about pumpkin and chestnut from where I am from, near Lake Garda in Northern Italy. From October to December, homes and restaurants start cooking pumpkin-everything: soups, ravioli (tortelli di zucca, a typical recipe from Mantova), salads, cakes, even gelato — which is incredibly tasty.
The flavour of pumpkin brings me back to my childhood in Italy, and the fact that this vegetable is also packed with health-promoting properties makes me feel glad to consider pumpkin one of my comfort foods! “ said Giulia.
You can find Giulia on Instagram under @Cromonutrition
Pumpkin gnocchi with aromatic herbs
Prep Time: 40 minutes
Cook Time: 40 minutes
Total Time: 1hour 20minutes
Servings: 2 serves
INGREDIENTS
GNOCCHI
300g pumpkin
200g old potatoes
40g corn starch
100g flour
1 medium egg
a few twists of ground black pepper
5g salt
AROMATIC OLIVE OIL
60ml extra vergin olive oil
10 sage leaves
3 crushed garlic cloves
a few rosemary leaves
1/2 tsp oregano
To sprinkle
2 tbs ground sunflour and pumpking seeds
10g grated parmesan
To cook the gnocchi
2.5l water
2 tsp salt
INSTRUCTIONS
For the sauce, start by placing all the ingredients in a bowl with the olive oil.
For the gnocchi. Pre-heat the oven to 220 ºC
Cook the potatoes in the oven wrapped in tinfoil for about 50 minutes or until soft.
Cut the pumpkin into cubes, remove the seeds, filament and skin. Place on a tray with baking paper. Sprinkle some salt on the top and cook them in the oven for about 40 minutes or until soft.
In a large bowl peel the potatoes and mash them so they completely smooth. Then mash the pumpkin. It is essential to mix the ingredients together while they are still warm to obtain a compact dough. Put in the flour and the corn starch and mix lightly together using your hands.
In a separate bowl whisk one egg. Then make a hole in the middle of the gnocchi dough previously made and place half of the whisked egg, mix lightly until fully incorporated. The dough should be firm and compact and not too moist but not too dry and hard. If it is dry add more egg, if it is too wet add more flour. For best results try not to touch the dough too much.
Put it into a container, cover with clingfilm and let it rest at room temperature for about 30 minutes.
Dust a flat surface with flour. Take a third of the dough and roll it into cylinder of about 1 inch thick. Then cut it into small pieces of about 1 inch long.
Place the gnocchi on a tray dusted with flour and covered with a cloth to rest for 10 minutes.
Boil about 2.5 liters of water in a large and deep pot. Add in the salt. Bring to a simmer and cook the gnocchi in batches. They are ready when they start to float.
Divide into two portions. Drizzle the herbal olive oil on top of them and finally sprinkle the ground seeds and parmesan on top.
If you wish to use the gnocchi in a separate occasion they can be frozen for up to three months or in the fridge they can be used up to 3 days.