I finocchi
Alimentazione e trattamenti naturali per il benessere e lasalute - Dr.ssa Michela Barducco - Dietista - Master in Floriterapia

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I finocchi

E' l'ortaggio con meno calorie (9 kcal per 100 g) perciò è particolarmente indicato in caso di sovrappeso e in generale per chi deve controllare l'apporto calorico; contiene potassio (394 mg/100 g), fibre (2.2 g/100 g) e vit. C (12 mg/100 g).
La parte edibile rappresenta c. il 59% dell'ortaggio.
Avendo proprietà digestive e preventive sulle coliche dei neonati e dato che è in grado di conferire al latte materno un sapore gradevole è indicato per l'alimentazione materna durante l'allattamento; ha inoltre effetti diuretici.
Può essere consumato sia cotto sia crudo, tuttavia crudo ha ottime proprietà digestive: risulta perciò perfetto in insalata o in pinzimonio.

Risotto con finocchi (per 1 porzione)
Fate tostare 80 g c. di riso senza condimento, sfumate con vino bianco e aggiungete 1 finocchio tagliato a listarelle, 1 carota a dadini, 1 scalogno tagliato finemente, 1 manciata di piselli freschi o surgelati e 1 pizzico di sale. 
Proseguite la cottura per c. 15' aggiungendo brodo vegetale quando serve e a fine cottura condite con 1-2 c di olio.
Contenendo proteine di origine vegetale (i piselli) abbinate a cereali (il riso) si tratta di un ottimo piatto unico, fonte tra l'altro di fibre, vitamine e sali minerali.

Finocchi gratinati (per 4 porzioni)
Cuocete a vapore 6 finocchi tagliati a spicchi.
Disponete in una teglia la metà degli spicchi di finocchio e frullate la metà restante con 150 g di formaggio fresco tipo caprino, 1 pizzico di sale e 1 macinata di pepe; distribuite il composto ottenuto sugli spicchi di finocchio. Spolverizzate con 2 C di pangrattato, foglioline di timo e 4 C di formaggio grattugiato.
Cuocete in forno a 200°C per c. 15'.
Consumate come II piatto: è un'ottima fonte di proteine, calcio e fibre.

Purea di finocchi (per 4 porzioni)
Cuocete 800 g c. di finocchi ridotti in pezzi finché sono ben cotti e molto morbidi; frullate i finocchi ben scolati con 2 C di olio e 1 pizzico di sale. Risulta particolarmente adatto come contorno a II piatti di carne.

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