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

I cavoli (come i cavolini di Bruxelles, i broccoli e i cavolfiori) appartengono alla famiglia delle Crucifere, caratterizzata da proprietà antitumorali (sembrerebbero in grado di prevenire in particolare alcune forme di tumore al seno, alle ovaie e all'intestino). Sono tutti ortaggi dotati di un buon potere saziante e ricchi di vitamine e sali minerali con un basso apporto calorico, un discreto contenuto di vit. del gruppo e che possono avere effetti diuretici. 
Il cavolo cappuccio verde apporta il 2,6% di fibre, con una prevalenza di fibre insolubili, 19 kcal/100 g, buone quantità di potassio (260 mg/100 g), vit. A (19 mcg/100 g), vit. C (47 mg/100 g), calcio (60 mg/100 g) e fosforo (29 mg/100 g); il cavolo cappuccio rosso, il cui colore è dovuto alla presenza di antociani (sostanze caratterizzate soprattutto dall'attività antiossidante e antiradicalica, sembrano avere effetti positivi sulla fragilità capillare e sembrano in grado di contrastare i processi infiammatori e e le modificazioni cancerogene), può anch'esso essere consumato crudo (da provare nell'insolito abbinamento con le mele oppure cucinato con cannella e chiodi di garofano) in modo da poter approfittare appieno dell'apporto di vit. C (52 mg/100 g), ha un contenuto di fibre minore rispetto al precedente (1%), un apporto calorico simile (20 kcal/100 g), apporti uguale di calcio, simile per quanto riguarda il fosforo (24 mg/100 g), solamente tracce di vit. A; una varietà particolare è rappresentata dal cavolo nero (ottimo soprattutto nella preparazione di zuppe e minestre), anch'esso fonte di fibre, vit. C e sali minerali e caratterizzato soprattutto dalla presenza di particolari sostanze, gli indoli, che sembrerebbero in grado di conferirgli capacità preventive rispetto allo sviluppo di  malattie degenerative dell'apparato digerente, dell'ulcera gastrica e delle coliti ulcerose. 
Per quanto riguarda la vit. A dobbiamo tenere presente che essa  è concentrata soprattutto nelle foglie esterne e quindi in parte viene persa con lo scarto mentre è importante ricordare che la vit. C è termolabile, perciò se vogliamo approfittare del contenuto di questa vitamina ci converrà consumare il cavolo crudo in insalata, magari affettato molto fine e condito con un po' di anticipo in modo che abbia il tempo d'insaporirsi (ottimo con olio, un pizzico di sale, aceto e magari qualche acciuga dissalata spezzettata).

Cavolo agrodolce speziato 
Mettete in una padella un cavolo cappuccio affettato fine e 2 acciughe dissalate spezzettate, fate insaporire rapidamente e spruzzate con dell'aceto di vino bianco; unite poco sale e pepe e cuocete a recipiente coperto per c. 20' aggiungendo se necessario del brodo vegetale. Unite 1 mela a spicchi (se biologica potete evitare di sbucciarla), qualche bacca di ginepro e 1 pezzetto di cannella e proseguite la cottura per c. 10'. 
A fine cottura regolate il sale e condite con 1 C di olio a porzione.


 

73 commenti a I cavoli:

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