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

I cavolfiori (come i cavoli, i cavolini di Bruxelles e i broccoli) 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); la parte edibile rappresenta il 66% dell'ortaggio.
I cavolfiori hanno un basso apporto calorico (25 kcal/100 g) con un buon apporto di fibre (2,4%), di vit. C (59 mg/100 g), che tuttavia viene in gran parte persa in cottura, vitamine del gruppo B (1,2 mg/100 g di niacina o vit. B3 o PP), vit. A (50 mcg/100 g), potassio (350 mg/100 g), fosforo (69 mg/100 g) e calcio (44 mg/100 g).
Possiamo cuocere i cavolfiori in poca acqua o ancora meglio a vapore, cercando di limitare il più possibile i tempi di cottura, in modo da ridurre al minimo la perdita di vitamine e sali minerali; in genere i cavolfiori sono consumati cotti, come contorno o condimento di primi piatti (se cuociamo il cavolfiore nella stessa acqua di cottura della pasta o del riso potremo recuperare in parte i sali minerali e le vitamine idrosolubili) o nella preparazione di minestre, ma le parti più tenerepossono essere consumate anche crude, in pinzimonio.

Pasta con cavolfiore (per 1 porzione)
Fate cuocere in acqua salata 80 g di pasta integrale e 150 g di cimette di cavolfiore.
Frullate con qualche C dell'acqua di cottura 30 g di ricotta, 1 c di olio, 1 pizzico di sale, 1 pezzetto di 1 spicchio di aglio, qualche foglia di basilico, prezzemolo e timo e una parte delle cimette di cavolfiore (prelevate poco prima di scolare la pasta).
Condite la pasta e le cimette di cavolfiore rimaste con la crema preparata e decorate con qualche fogliolina di timo.

 

42 commenti a I cavolfiori:

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