A healthy and balanced diet is an excellent ally of the immune system. Find out here which foods to consume to strengthen the body's defenses against the attack of viruses and other pathogens present in the environment
These days there is a lot of talk about Covid-19 coronavirus with tones that oscillate between justified alarms and alarmisms that create panic and confusion. From a food point of view, here is a list of correct behaviors to always keep at the table, beyond the current situation. The immune system, in fact, plays a crucial role in the defense of our body from pathogens, including any viruses present in the environment. One of the most effective ways to strengthen the immune system is to pay attention to nutrition. «The first rule to have a strong immune system is to follow a healthy, balanced and complete daily diet. The daily menus should never be without vegetables and seasonal fruit. This allows to provide the body with minerals, antioxidants, vitamins useful for its correct functioning ", says the nutritionist Valentina Schirò, specializing in food science. «There are several micronutrients that play a crucial role for our immune system. The lack or lack of these substances in the daily diet can be responsible for the altered functioning of the body's defense mechanisms. As a result, it can predispose you to a greater possibility of attack by pathogens and a greater risk of encountering infections ", explains the expert who explains here which foods to prefer at the table to strengthen the immune system.
Meat, eggs and fish
"Zinc is one of the micronutrients directly involved in the development and activation of the immune system. It has an antioxidant action. It also plays a central role in the growth and differentiation of immune cells. It helps maintain the integrity of the skin and mucous membranes which are real defense barriers against pathogens ", explains Valentina Schirò. Excellent sources are «beef, eggs, milk and its derivatives. This mineral is also present in fish, seafood and whole grains .
Sardines and milk
They ensure vitamin D. "This vitamin stimulates the proliferation of immune cells. Helps protect against infections caused by pathogens. It is also found in salmon, cod liver oil and egg yolk. To fill up on this vitamin, you must then go to the sun for at least half an hour a day, "advises the expert.
Seasonal fruit and vegetables
Orange vegetables and fruits are a mine of vitamin A. "This vitamin helps maintain the structural and functional integrity of the cells of the mucous membrane of the respiratory tract. This vitamin is also essential for the normal functioning of immune cells, "says nutritionist Schirò. The liver and eggs are good sources too. Vitamin B6 is also an excellent ally of our body's defenses. "It has an important role in the proliferation, differentiation and maturation of lymphocytes, the cells of the immune system as well as in the production of antibodies. It is found in legumes, potatoes, yeast and flour and whole grains, meat, fish and fruit, with the exception of citrus fruits .
Seeds and dried fruit
They are both good sources of copper. «This mineral has antimicrobial action in the proliferation of T cells and in the production of antibodies. Another good source of this mineral is fish. " An excellent ally for the proper functioning of the immune system is iron. «It is a component of the structure of enzymes essential for the functioning of immune cells. It is found in meat, legumes, whole grains and nuts. Some dark green varieties of leafy vegetables such as kale are also good sources, "concludes nutritionist Valentina Schirò.
Like the raw seafood, this recipe is one of the symbols of Bari gastronomy. Here's how to prepare them respecting the tradition religiously and where to eat them in the city
Burnt, crunchy, spicy: these are the three fundamental characteristics of killer spaghetti, one of the typical dishes of the city of Bari. There is no need to kill someone to prepare this dish. The name murderess it is linked to his cooking technique, the risottotto of the pasta, to be respected religiously. Here's how to prepare this dish at home and where to eat the best performances in Bari.
Felice Giovine, historian of Apulian cuisine, given the Assassina around the end of the sixties, in the center of Bari, at the Al Sorso Favorite restaurant. However, contrary to popular belief, this is not a recovery dish, «like Sunday pasta, ragù pasta, sautéed in a pan and scorched. Because spaghetti are not eaten on Sundays in Puglia , explains Sandro Romano. Among the false legends there are those who attributed the authorship of the dish to the Marc’Aurelio restaurant, now closed. The truth is that when the owners of Al Sorso Favorite acquired the adjacent restaurant – a former rotisserie – they found the Assassin's recipe on paper and decided to propose it again.
The Academy of the Assassin and the iron pan
Killer noodles are a religion here in Bari, enough to justify the existence of a dedicated academy and a counter academy. These are lovers and experts of this dish who strive to enhance it through monthly meetings that revolve around sharing and conviviality. They are staunch defenders of the use of the black iron pan, an indispensable tool for the preparation of the Assassin according to tradition and the Academy. It is an oiled pan, burnt and never washed. Newspaper was used to clean it, so that it did not lose all the fat. The president of the Assassin Academy, Massimo Dell’Erba, advocates the use of the iron pan because it has more heat conduction than normal. How do we put it with the safety rules in force, which would ban this object? Given that, for a domestic Assassin, Romano explains that "even a non-stick pan is fine", Dell’Erba points out: "The iron pans purchased on the market are illegal because they can release oxides or other substances. Then there are professional iron pans (the so-called lyonnaise) that are perfectly usable in catering .
The traditional recipe: ingredients
According to the recipe codified by the Accademia dell'Assassina, 320 grams of vermicelli or spaghetti, 400 grams of tomato puree, tomato paste, oil, garlic and sugar are required to prepare the dish for four people. The Academy recommends using pastes with little starch and avoiding those drawn in bronze. "Even if someone claims that the pasta should be blanched, the original recipe starts with dry spaghetti, rehydrated according to the risotto technique," explains Romano. The recipe requires a very high flame: the heat under the pan must be strong.
The traditional recipe: the preparation
Prepare and bring to the boil a broth made with water, 300 grams of puree and abundant tomato and salt concentrate. The sauce "must be bright red and tasty, but it must always be broth", the academics write. In the iron pan already treated for use, 100 cl of oil, three cloves of garlic deprived of the soul and chilli pepper to taste, said in Bari diavuìcchje should be placed. Dell’Erba suggests that they are two whole and one slightly chopped. Brown the garlic over a high flame, then pour a glass or less of tomato puree (100 grams). "It will splash everywhere is fine, but the killer is well worth the cause," adds the expert. To correct the acidity of the tomato, a teaspoon of sugar is allowed. Spread the puree with a wooden spoon over the whole pan and let it slightly consume. At this point, put the spaghetti raw in a pan, distributing them so that the pasta is in contact with the sauce. "Here the detachment and coldness of the chef begin to be necessary," explains Dell’Erba. "You must not be in a hurry to turn it over, you have to wait for some spaghetti to start their browning process, without charring, but caramelizing".
With skill and skill turn the spaghetti which begin to stick a little on the bottom of the pan, bringing on those already browned. At this point, pour two medium-sized ladles of this tomato sauce with a brothy consistency into the pan. The liquid will sizzle and begin to simmer. Let it consume, without turning the spaghetti and "listen" to the start of cooking. When you hear "sizzle again" (the noise changes sharply), you have to stay "cold" and allow a few tens of seconds for the "scorching" process to continue. Repeat the operation to bring up the more scorched spaghetti, adding more tomato liquid. Each addition must correspond to the time necessary to sizzle the preparation and then repeat by wetting the pasta with the sauce. The stiff noodle that it was, will begin to fold. The whole process will take about 8-9 minutes. This is why it is said that the Assassin "must suffer".
Eventually you will discover that the spaghetti is more callous and inviting under the teeth, with a very different consistency than the boiled one. But only those who are scorched must "crocchia". The degree of cooking and burning is up to you. "You must have an eye and taste," explains the president of the Academy. "When you have decided that in your opinion the Assassin is ready then serve directly bringing the pan to the table. Remember: killer spaghetti is a theory, not a simple dish. It appears disarming simplicity, but it needs attention, care and detachment . When Joe Bastianich tasted this dish, prepared by the Bari chef Almo Bibolotti, competing to access the section All Stars, he called it an "extraterrestial" dish. If you are not sure you can do it alone, there are also workshops dedicated to killer spaghetti. Massimo Dell’Erba also holds Assassin lessons in the laboratories organized in Bari by Cime di Web.
Who is from Bari would never dream of playing to change the Assassin's recipe. Indeed, here rigor is a matter of respect. But you know, cooking is contamination, fun. There is someone who made the Turnip Assassin, who adds stracciatella (sacrilege for academics). There are two recipes created by Massimo Dell’Erba: the Assassina di Mare and the one with fried Nolche olives. For the marine version, squid and prawns are used, a bisque made with the heads of crustaceans, to which you can add a little ciambotto, a typically Apulian fish stew. From these ingredients you get a fish cartoon, with which we will cook spaghetti, following the procedure we have seen before. For the Assassina with Nolche olives, the latter are sautéed with cherry tomatoes and chili peppers, oil and sauce are added, the olives are removed with a skimmer and the sauce is lengthened with salted water. Then proceed as usual, but using this fried olive broth. In the end, the latter are added, partly whole, partly pitted. There is also the variant of Spaghetti focaccia, created by Sandro Romano. This is a non-spicy version that however brings all the scents of the Bari focaccia to the table. «It is prepared by baking cherry tomatoes, seasoned with olives and oregano, which I am going to put on the plate when I serve it. Even in the variants, scorching is de rigueur.
The places in Bari where to taste the real recipe
During his patrolling patrols among the locals of Bari, the Academy came to an important truth. "The Assassin is not always good at the same venue. It depends on the number of diners. If there are many, we prefer spaghetti with vermicello, but above all the pasta is blanched . So even the same place must be tried several times. Because Assassin, like Carbonara, is fickle and not always replicable. Here is a selection of exquisitely Bari restaurants and all rigorously approved by the Accademia dell'Assassina and Sandro Romano.
Al Sorso Favorite
Everything was born here. So, for those in search of the primordial flavors of the Assassin, they must go to the mecca of this dish. Al Sorso Favorite, Via Vito Nicola De Nicolò, 40, 70121 Bari (Ba)
Giampà
In via Lucarelli Giampà prepares an Assassina with fresh spicy cherry tomato, but following the recipe slavishly. Giampà, Via Antonio Lucarelli, 82, 70124 Bari (Ba)
The shoreline
Here, in addition to a rich fish cuisine, the Assassina seems almost a kind concession to the Bari tradition. But the execution is good, good … to die for. La Battigia restaurant, Lungomare Araldo di Crollalanza, 1, 70121 Bari (Ba)
Chez Jo
At Chez Jo, killer spaghetti can also be enjoyed with a sprig of stracciatella, to soften the spicy. Chez Jo, Viale Luigi Einaudi, 69, 70125 Bari (Ba)
Escodirado Bistrot
Their is among the most famous executions of the city, also available with a tuft of smoked burrata for the palates more intolerant of spicy. Escodirado Bistrot, Extension of via Tupputi 18-20-22, Bari (Ba)
Superpizza
This restaurant in Poggiofranco, in the Sheraton area, seems to have little to do with catering, but the killer spaghetti that you can eat here are among the reference points for lovers of the dish. Superpizza, Via Nicola Angelini, 12, 70124 Bari (Ba)
Ai 2 Ghiottoni
Among Mediterranean fish specialties, served in elegant rooms with large arches, paintings and exposed brick walls, another unmissable Assassin of the city is born in the kitchen of this historic Bari restaurant. Ai 2 Ghiottoni, Via Nicolò Putignani, 11 / b, 70121 Bari (Ba)
Pizzeria the other Bari Naples
In addition to pizza, made in the Neapolitan style and not the new Apulian wave, cooked in a wood oven and also available by the meter, here you can eat demon-killing spaghetti which is traditionally demonic. Pizzeria L'altra Bari Naples, Via Nicola Tridente, 29, 70125 Bari (Ba)
Urban – Weight Kitchen
Urban – Cucina a Peso is the first buffet by weight in Puglia. Here you can eat what you want, in social tables, paying according to the quantity consumed. The water is free and you can take what you bought home. The Accademia dell’Assassina has tried both their traditional and turnip tops versions, promoting the venue among the chosen group of the best performers in Bari. Urban – Kitchen in Peso, Via Domenico Nicolai, 10, 70122 Bari (Ba)
Ghiotto Food
Ghiotto Food was the place that patented Assassina with turnip greens. To make it, an emulsion of the vegetable is used, seasoned with chili pepper, mixed in a pan with the spaghetti, but boiled (but al dente). The creaming is pushed to the extreme to create the essential scorch marks. Ghiotto Food, Viale Papa Pio XII, 43, 70124 Bari (Ba)
Gola Gourmet Kitchen
Recent new entry among the favorite places for Assassin lovers, Gola Gourmet is an informal place where, in the full southern tradition, everyone can feel at ease. Here the killer spaghetti remain faithful to tradition, even if they define their recipe as "a right compromise between the sensation of spiciness and crunchiness. Never too dry, burnt or salted with a little fat and pleasant cherry tomato sauce even for the most polite palates . Gola Gourmet Kitchen, Via Camillo Rosalba, 47 / K, 70124 Bari BA
Widely used in industrial food, preservatives, but also other types of additives, can be hazardous to health. Here's what to watch out for
L'label of a food is its identity card. Reading it allows us to acquire a lot of information on a specific product and thus guide our purchasing choices. We also know, however, that it is not always easy to interpret a label between names of incomprehensible ingredients and the haste we have when we make the expense. This is why it is useful to be prepared when we go to the supermarket and to know already what we would not like to read on the label of what we buy.
A little clarity
The first advice is to not stop at claim of the product or image on the package, but to check if these correspond to the actual content of the product. The image of a hen scratching the grass on one pack of eggs it does not necessarily indicate that those eggs come from hens on the ground: to verify it, it is necessary to read the code on the shell.
Then pay attention to product name which can sometimes create confusion in an inattentive consumer: for example there is a difference between strawberry juice and strawberry-flavored drink: in the first case we know that there is certainly a part of the fruit in the drink, in the second it will have been probably used a flavor, artificial or natural, strawberry.
Finally, one information to always keep in mind is that on a label the ingredients are indicated in decreasing order of quantity: the first on the list is more abundant than the second and so on.
What we find on a label
The indications that must appear on the label are regulated by the EU Regulation 1169/2011 which obliges to specify, among other things, such as vegetable oil or fat it is used in industrial food, the allergen list and the nutritional table with the quantities of salt, sugarsaturated fats that are contained in that food.
In the list of ingredients on the product label we also find the indication of additives that have been used in that food. They can be reported with the letter E followed by a number or with them scientific denomination.
Food additives, whether natural or artificial, have several functions: there are i colorants, marked with the numbers from E100 to E199, i preservatives indicated with in numbers from E200 to E299, antioxidants and acidity correctors (from E300 to E399), the thickeners, stabilizers and emulsifiers (from E400 to E499), acidity regulators and anti-caking agents (from E500 to E599), flavor enhancers (from E600 to E699), other various additives including sweeteners (from E900 to E999).
Additives are not harmful in themselves, but they can become harmful if they undergo chemical transformations or if ingested in high doses, so much so that for many of them EFSA (the European Food Safety Agency) has identified some maximum daily quantities not to be overcome. For this reason it is always better to base the diet on fresh products such as fruit and vegetables and to limit the processed and industrial ones also rich in salts, sugars and fat.
The most risky preservatives
Among the preservatives, WHO has classified as probably carcinogenic, because associated with an increased risk of tumors in the stomach and esophagus, potassium nitrite (E249) and sodium nitrite (E250), sodium nitrate (E251) and potassium nitrate (E252). They are often present, for example, in meat, sausages and cured meats to avoid the formation of bacteria, to preserve them better, but also to maintain their lively color. In themselves they are not carcinogenic, but undergoing some chemical transformations (such as cooking) they convert into N-nitrosamines, compounds that are instead considered carcinogenic. If you want to be on the safe side, know that in Dop products the production disciplinary prohibits using them. You can also be more relaxed when nitrite and nitrate are used in combination with some antioxidants, such as vitamin C (E300) and its derivatives, sodium ascorbate (E301) and potassium ascorbate (E303), which inhibit the formation of nitrosamines.
Attention also to sodium benzoate (E211), which can be present, for example, in fruit-based drinks, which in contact with ascorbic acid (vitamin C) can produce benzene, a carcinogenic compound. L'sulfur dioxide (E220) instead it could cause allergic reactions in predisposed subjects.
Dyes and children
According to EU Regulation 1169/2011 if a food or drink contains one or more of these six dyes, sunset yellow (E110), quinoline yellow (E104), carmoisine yellow (E122), allura red (E129), tartrazine yellow (E102), Ponceau red (E124), the label must bear the words "may adversely affect the activity and attention of children". An epidemiological study carried out in England by the University of Southampton related, in fact, the consumption of foods containing these dyes with disturbances in the sphere of activity and attention in children. The research has not yet had enough confirmations or denials, but the European standard was established in precautionary measure.
The dyes to watch out for are then caramel E150D (used in soft drinks and candies, for example) which contains 4-methylimidazole (4-MEI) considered potentially carcinogenic, and lAluminum E173 that if it accumulates in quantity in the body, it can be neurotoxic and harmful for those suffering from kidney diseases.
Are sweeteners and flavor enhancers safe?
The sweeteners they are used as a substitute for sugar because they have fewer calories, but some likeaspartame (E951) and sucralose (E955) they are the subject of controversial studies, some linking them to health risks, others acquitting them. As for the flavor enhancers we report that EFSA has defined a maximum daily dose of 30 mg per kilo of body weight for sodium glutamate (E621), often used to cover food defects: therefore you need to pay some attention to how many foods that contain it we take in a day.
Watch out for phosphates
THE phosphates they are found in various types of additives such as emulsifiers, thickeners, anti-caking agents, and in various types of products, from drinks to ice cream, from baked goods to cheeses, from ready meals and canned soups. They can inhibit the absorption of calcium and if in a single product they are not harmful, thecocktail effect. Recently, EFSA calculated that additives contribute 6 to 30% of the total intake of phosphates through the diet, identified an acceptable daily dose for these substances and indicated the risk that this new dose could be exceeded more easily by minors and adolescents.
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