Tag: fruits

Protein fruits: what they are and why they are good for those who play sports – Italian Cuisine

They are excellent for enriching the diet with essential amino acids, the building blocks of muscles. Here are the varieties to choose and how to combine them at the table

Not just meat, fish, eggs and dairy products. Some varieties of fruit are also a source of (vegetable) proteins, useful for the proper functioning of the body and the health of muscles. "Unlike those found in foods of animal origin, however, they are not complete. This is why they cannot completely replace them at the table, ”he says Valentina Schirò, a nutrition biologist specializing in food science. "But they are good alternatives to enrich the diet of the" bricks "that are used to build muscles". Among the fruits most rich in vegetable proteins are the varieties of dried and oily fruit and some types of exotic fruit. "In addition to being protein sources, they have the advantage of providing minerals that help counteract psychophysical fatigue and antioxidants, which help fight oxidative stress". Let's see in detail which fruits are the most protein and why they are good for those who play sports.

The dried and oily fruit

«Some varieties of nuts and oily fruits such as pistachios and hemp seeds contain all nine essential amino acids that make up proteins. Other varieties, such as walnuts and almonds, on the other hand, are deficient in some types of amino acids. Consequently, to provide complete proteins, they must be combined in the same meal with other protein foods such as legumes , says nutritionist Valentina Schirò. «Another advantage of dried and oily fruit is the particular richness of minerals such as magnesium and calcium, useful for fighting fatigue and keeping bones healthy. In addition, it provides essential fatty acids, precious for obtaining energy and supporting mood during the workout ".

The exotic varieties

Among the fruits most rich in vegetable proteins are avocado and coconut. «The first contains all the essential amino acids that make up the proteins that the body needs for building muscle fibers. It also provides Omega 3 and Omega 9 which, thanks to the anti-inflammatory action, are excellent allies for those who practice sports ". The advantages? "They counteract the action of free radicals, which are produced in abundance during physical activity," says the expert. Coconut also has a modest protein content. However, it should be consumed in moderation. "It contains saturated fat and many calories that risk frustrating the efforts of training".

In the gallery other 5 fruits that contain proteins useful for those who play sports

Spaghetti with red fruits and anchovies recipe – Italian Cuisine

Ingredients

500 g red fruits (strawberries, raspberries, currants)
250 g spaghetti
50 g black or Taggiasca olives
6 anchovies in oil
1 lemon
salt
coriander berries
powdered cardamom
extra virgin olive oil

Duration: 40 min

Level: Easy

Doses: 4 people

Extract the juice from the red fruits with a hot or cold extractor or blend them and pass them through a sieve.
Bake olives with some coriander berries at 160 ° C for about ten minutes. Then season them with the grated zest of 1/4 lemon and a pinch of powdered cardamom.
Cut 4 anchovies into strips.
Boil spaghetti al dente in boiling salted water.
Heat meanwhile, in a large pan, the red fruit juice with 2 chopped anchovies and a drizzle of oil. Add the spaghetti and finish cooking them.
Cream them with a drizzle of oil; complete them with the anchovy strips and the olives and serve.

the exotic fruits grown in Bergamo. But not only – Italian Cuisine

Did you know that in reality only four fruits are of European origin? This is why Tropico dei Colli has started to cultivate some exotic varieties hitherto unknown in Italy

In the province of Bergamo there is a company, Tropico dei Colli, which is revolutionizing the world of exotic fruits in Italy. In fact, if many more fruits than we think are not originally European, why not try to grow other varieties as well, unthinkable until a few years ago? More or less this is how this very young company was born, which has also rightly won several awards for product innovation in the agri-food sector.

The birth of the company

Mirko Roberti was born in Osio, in the province of Bergamo, and from an early age he nurtured a visceral passion for plants and the world of nature in general. For years he devoted himself to the collection of some rare varieties, little known in Europe, but which according to his studies could have grown anyway. "I couldn't wait to taste the fruits I had planted, to hear how they came in a different territory". And from these first (successful) experiments, he understands what he wants to do in life: design parks and gardens using exotic plants, which are more resilient, need less treatment and have a beautiful bloom. So he enrolled in Environmental Architecture at the Politecnico di Milano and it was during these commuter trips that he met Giulia, a student of Agriculture, who did the same route to go to university. The two immediately discover that they have so many things in common that in a short time they decide to try to grow exotic fruits and open a business together: this is how Tropico Dei Colli was born. «In the end I didn't even finish my studies, Mirko says, «because I threw myself headlong into this thing. The starting point of everything was the discovery that to have aEuropean origin are actually few fruits, like plums, cherries, chestnuts and some small fruits such as currants, raspberries and blackberries (although there are conflicting opinions on the subject). So if other fruits are not originally European, but are now part of our diet, and above all culture, why not be pioneers and start growing other varieties in Italy too? After various studies and attempts, they identify some fruits that they grow in places where the climate is very similar to ours. And in 2015 they plant their first exotic fruits on an area of about two hectares on the hills of Bergamo, without using any treatment. Because, in the end, these fruits considered exotic end up being more sustainable than many considered local that we usually consume, but which in reality undergo continuous treatments, with a negative impact on the environment.

The exotic fruits of the Tropic of the Hills

The exotic fruits planted by the Tropic of the Hills are mainly three. One is there feijoa, the national fruit of New Zealand, also widespread in Georgia and Azerbaijan, as well as in South America, on the mountain highlands of Brazil, Uruguay and Argentina. Yet Mirko had also noticed its presence on Lake Garda and in Tuscany, because, he explains, "it grows where the olive tree grows, with the need for a citrus fruit, so it is perfect for our territory". It is a very fragrant fruit, somewhat reminiscent of lime and lemon, perfect for cocktails, ice creams and sorbets. Then there is the red witty kiwi, called mini-kiwi, which is found in the Far East, particularly in Korea and northern China. It has a red skin that indicates ripeness, so it's easy to tell when it's time to start harvesting, usually between late August and September. Moreover, its skin is so smooth and thin that it can be eaten, in fact it is also called «the kiwi that does not peel; the pulp inside, sweet and juicy, is somewhat reminiscent of cherry. And finally theasimin, which is harvested in the same period, when it is very creamy and can be eaten by the spoon when it is fully ripe. It is a small tree that originates in the United States, specifically on the Mississippi basin, where they are currently rediscovering it there as well. But it doesn't stop there: «We are working on a production of siberian blueberry, different from the classic one, but with good potential due to the high quantity of concentrated vitamins. It also has a very intense flavor, somewhat reminiscent of a set of wild fruits, a real explosion of aromas in the mouth ". And the reason for the success of these fruits is precisely this: in addition to being produced locally in a sustainable way, they are first and foremost new tastes, good to eat.

Where, when and how to find them

These fruits can now also be found in other regions, because over time an increasing number of farms have begun to get information, follow in their footsteps and cultivate these fruits. Thus, within a few years, Mirko and Giulia understood that the union would be their strength and made Tropico dei Colli a national brand, to which it is possible to join, so much so that today they have a network of about fifty reality between Lombardy, Piedmont, Veneto is Emilia Romagna. As "mother company" Tropico dei Colli, they take care of following the management of the plant step by step, choosing together the most suitable fruits for the type of soil, the territory and the climate, providing everything necessary up to the organization of the harvest and upon collection of the goods. The important thing, Mirko emphasizes, is that they continue to be faithful to the original philosophy, i.e. to cultivate (in Italy) small plots of exotic fruits, without treatments that have a negative impact on the environment and are therefore as organic as possible. Furthermore, Mirko continues, «our products are found only and exclusively in the period of maturation, which goes from September to December, because it is essential to eat seasonal fruit . In the right period, therefore, you can find them both online and in various markets, just follow them on the various social pages to find out where they are. But in reality there are some news: Mirko is carrying out an innovation in the company with the creation of an extremely advanced data system, which will make the whole network of the Tropico dei Colli more united and connected, both in management and in that which continues to be the intent, that is to produce organic exotic fruits in Italy.