I topinambur
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I topinambur

Il topinambur è un tubero commestibile, o rizoma, di una pianta che appartiene alla famiglia delle margherite e che è una varietà di girasole. 

Ha un aspetto simile alla radice di zenzero o a una piccola patata bernoccoluta con un sapore e un retrogusto dolce che ricorda i carciofi. 

Il topinambur  con un apporto calorico limitato (25 kcal/100 g), un apporto di fibre molto elevato (10%) ed un buon apporto di sali minerali e vitamine (soprattutto del gruppo B), è ideale nelle diete che mirano al controllo del peso e nei casi di stipsi.
Per quanto riguarda le fibre, contiene quantità elevate di inulina, una fibra solubile utile a tenere sotto controllo la glicemia e a ridurre il colesterolo; il topinambur può anche avere effetti diuretici e sembrerebbe utile a favorire la riduzione dell'acido urico.
Tra i sali minerali buono soprattutto l'apporto di potassio (429 mg/100 g) ma anche ferro, magnesio e fosforo; tra le vitamine contiene vit. A e vitamine del gruppo B.
Il topinambur si può consumare crudo in insalata tagliato a fettine sottili, semplicemente condito con olio, limone e un pizzico di sale, oppure cotto, stufato (ottimo al verde, con prezzemolo, come i carciofi), cotto vapore (tagliato a dadini il tempo di cottura è di c. 10') o lessato e semplicemente condito con olio e 1 pizzico di sale, oppure in purea.

Topinambur e carciofi al verde (per 1 porzione)
Mettete in una padella antiaderente 150 g c. di topinambur a dadini, 100 g c. di carciofi a fettine (compreso il gambo, affettato fine) e 1 spicchio di aglio; fate cuocere con brodo vegetale. A fine cottura regolate il sale e aggiungete 1 C colmo di foglie di prezzemolo tritate.

21 commenti a I topinambur:

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