Tag: cereal

Cereal filled vegetables – Italian Cuisine

Cereal filled vegetables


Rice, spelled, fregola, couscous: the tasty fillings that make vegetables a unique and nutritious dish, perfect for a buffet or an informal dinner

Fresh and colorful vegetables filled with cereals such as spelled, rice and cous cous are an ideal dish for a family or friends lunch. Among the seasonal proposals you can choose peppers, aubergines, courgettes, tomatoes or onions. For the fillings you have a very wide choice, from couscous to bulgur, from barley to spelled, according to your preferences. Here are five proposals to try.

Tomatoes stuffed with fregola and clams

Take medium-sized coppery tomatoes, cut them in half and empty out the seeds. Dust them with salt and leave them upside down upside down for 30 minutes to lose the vegetation water. Meanwhile, put the clams to drain in a basin with cold water and salt (three handfuls of which are abundant for a liter of water) for about half an hour. Drain the clams, rinse them and put them in a pan where you have browned a clove of garlic in a little oil. Cook the clams, covered, until they are open. At this point, remove the shellfish and filter their liquid. In another pan, sauté in a drizzle of garlic oil and parsley. Add the tomato puree, the fregola and the filtered liquid of the clams (like a broth) and cook. When the fregola is cooked, add the shelled clams and stuff the tomatoes with this filling, place them on a baking sheet covered with parchment paper and bake at 180 ° for 20 minutes. Serve with a sprinkling of fresh parsley.

Zucchini with spelled, thyme and lemon

Spread the courgettes, cut them in half and put them in boiling water for 10 minutes. Drain and leave to cool. Once cold, remove the pulp with a spoon. Separately, chop the shallots and brown them in a pan with a drizzle of extra virgin olive oil. Add the pulp of the courgettes to the shallots, cook for five minutes and then whisk everything. Add 4 tablespoons of previously soaked spelled to this purée for 10-12 hours and cook for about ten minutes, adding the cooking water of the courgettes, if necessary. Once the spelled is cooked, add some thyme and grated lemon peel. Stuff the courgettes with the spelled with thyme, place them on an oiled baking sheet and bake at 180 degrees for about twenty minutes. Serve immediately.

Peppers stuffed with black rice with broad beans and salted ricotta

To prepare this dish, first cook the venere rice in plenty of salted water. When it is cooked, drain it and place it in a pan with a drizzle of oil and a slice of garlic to brown. Blanch the broad beans for a few minutes in a saucepan with boiling water, then peel them and set them aside. Add to the rice a mixture of aromatic herbs such as thyme and marjoram, the beans, stir and set aside. Take the peppers, wash them and cut them in half, removing the seeds and the white filaments. Stuff each layer of pepper with a tablespoon of rice, sprinkle with grated salted ricotta, then place them on a baking sheet and bake at 180 degrees for 30 minutes. Serve streamers.

Onions, cous cous and olives

Choose golden or red onions for this really tasty dish. First prepare the couscous: pour it into a bowl, add two tablespoons of oil and stir. Pour hot water over it, cover the couscous, cover and let it rest for half an hour. Take the onions, clean them and cut them in half. Empty them, diced the inside and add it to the couscous, together with cherry tomatoes cut in half, pitted green olives cut into rounds, chopped basil and grated lime peel. Fill the couscous onions with a spoon, place them on a lined plate and bake at 175 degrees for twenty minutes. Serve with a drizzle of extra virgin olive oil and a few basil leaves to decorate.

Eggplant with bulgur, mint and pine nuts

It is a typically Sicilian combination, fresh and very tasty. Wash and cut the aubergines in half lengthwise, place them on a baking sheet with the top cut in the oven at 180 ° for 20 minutes. After this time remove them and with a spoon remove the eggplant pulp and place it in a bowl. Add the chopped mint, cooked bulgur, pine nuts to the pulp, mix, add salt and season with a drizzle of extra virgin olive oil. Fill the aubergines with this filling and serve hot.

The spelled because it's good? Here are all the virtues that this ancient cereal has – Italian Cuisine

The spelled because it's good? Here are all the virtues that this ancient cereal has


Ideal for preparing biscuits, desserts and savory dough. This cereal is versatile in the kitchen. In addition, it provides many fibers and minerals, allies of the line and health. Discover all the precious properties

There spelled, also called great spelled, is a very old spelled variety. Versatile in the kitchen, this cereal lends itself to the preparation of numerous recipes. Its flakes, for example, can be used to prepare muesli and porridge for breakfast. Its flour is instead suitable for preparing sweet and savory dough, while its beans can be used in soups, soups and salads. Although it contains gluten and consequently is not suitable for those suffering from intolerances, this cereal is ideal for changing daily menus. It has a very particular taste similar to toasted hazelnuts. It also has the great advantage of being rich in vitamins, minerals and other nutrients, useful for the proper functioning of the body. With the help of Dr. Valentina Schirò, nutritionist biologist specializing in nutrition sciences, let's see what her nutritional properties are and why it is better to use spelled in the kitchen.

She is a friend of the line

"The spelta contains many fibers that promote intestinal regularity and have an excellent satiating power. They reduce the absorption of sugars in the blood, preventing blood sugar fluctuations, which are responsible for hunger attacks. Some fibers of which spelled is rich, moreover, have a prebiotic action: they nourish the good bacteria that populate the intestine and favor health, helping to maintain the weight, explains the nutritionist Valentina Schirò.

It is excellent for fighting tiredness and a bad mood

«Spelled gives a great variety of B vitamins, essential for obtaining energy and combating fatigue. In addition, it provides tryptophan, an amino acid precursor of serotonin, the hormone of good humor. This cereal then ensures high amounts of mineral salts, including phosphorus and magnesium, useful to support the proper functioning of the nervous system ".

Would you like to know more? Discover in the gallery all the other benefits of spelled

The fonio, super cereal, becomes Novel Food – Italian Cuisine

The fonio, super cereal, becomes Novel Food


Traditionally cultivated in West Africa, it is rich in starch and resembles millet and quinoa: gluten-free, it can be used for the production of gluten-free bread and pasta. It requires little water and grows well even in dry soils

It looks like millet and quinoa, it is a "modern, gluten-free, high-value-added" food: the fonio (digitaria exilis) is a super cereal of 5 thousand years, cultivated in West Africa, and now it has been approved as Novel Food by the European Food Safety Commission. For EFSA's food safety experts, who have classified it as "traditional food from third countries under Article 14 of Reg EC 2015/2283 adapted to our diet", there is no doubt about his safety.

The basis of nutrition
For many local African populations, fonio has always been the main food: peeled, can be consumed as couscous, in a mix of fonio and rice or as porridge. But they too had neglected their production: they preferred to import it, because it is so small (the seed is not longer than 1.5 millimeters and tends to detach from the ear to disperse in the ground) that its processing, mortar and pestle, is rather complex, it is long and low yield. So the fonio has been forgotten for a long time, without ever being valued. Now we have introduced new machines that break the grain, but they are not very performing.

The rediscovery

The first in Europe to bet on the fonio was Gabriele Fortunato, founder of Obà Food Srl, who managed the whole process to make it a Novel Food. It started by promoting the development of small local farming communities, improving working conditions, promoting sustainable agriculture and helping producers become more competitive on the world market.

But to value the fonio has also thought about it Pierre Thiam, the «new king of African cuisine, a Senegalese chef who regularly uses it in his exclusive dishes, prepared for his New York customers. And that also presented it as a bulwark in the fight against climate change: resistant to dry weather and drought, the phonio has a limited environmental impactor, it requires little water and grows well even in dry soils, unlike other cereals, such as wheat. Thiam defines it as "the cereal perfect for the lazy farmerbecause it is enough to throw the seeds that grows by itself ". No need for chemicals.

Gluten free

The fonio contains on average 85% of carbohydrates, 10% protein and 4% fat, is rich in starch, has a taste just sweetish, characteristic and integral. Flour, it is added to rice flour or corn flour. It has a triple fiber and double iron compared to brown rice, contains minerals and is a source of vitamin B. It is gluten-free and rich in essential amino acids that are not present in other cereals: they are nutritional characteristics that make it an interesting complete ingredient, suitable for the production of gluten-free foods. Once ground, you can use it to prepare baked goods, such as bread and pasta without gluten. We have to bet: we will hear more about it.

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