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

Le clementine sono ottenute dall'incrocio tra mandarini e arance: contengono più vit. C (54 mg/100 g) dei mandarini e, anche  se di poco, più delle arance; hanno un contenuto zuccherino piuttosto basso (8,7% di zuccheri e 37 kcal/100 g) e anche se sono lievemente più zuccherine delle arance lo sono decisamente meno dei mandarini, quindi risultano più indicate di questi ultimi per i diabetici e per chi segue una dieta volta alla perdita di peso.
Le clementine, la cui parte edibile rappresenta il 75% del frutto, contengono anche fibre (1,2%), potassio (130 mg/100 g), calcio (31 mg/100 g) e fosforo (18 mg/100 g). 
Le clementine contengono inoltre bromo, in grado di favorire l'assorbimento della melatonina e quindi il rilassamento sia muscolare che mentale: possono perciò essere utili per chi ha difficoltà nell'addormentarsi.
Le clementine si contraddistinguono rispetto agli altri agrumi per l'assenza di semi: sono perciò particolarmente indicate per i bambini (ma questo le rende amate anche da molti adulti!).

Crostatine alla frutta (per 10 crostatine)
Preparate una pasta frolla "leggera" con 200 g di farina (se la usate integrale l'apporto di fibre e quindi l'indice glicemico saranno più bassi e se usate farina di mais andranno bene anche in caso di celiachia e sensibilità al glutine), 2 uova, 3 C di zucchero (la pasta frolla non risulterà molto dolce ma per torte di frutta e crostate andrà benissimo), 1 c di lievito per dolci, la buccia di 1 arancia non trattata grattugiata e 70 ml di olio di oliva (così la pasta frolla avrà un contenuto ridotto di colesterolo e grassi saturi, risultando adatta anche in caso di dislipidemia e per chiunque voglia ridurre l'assunzione alimentare di colesterolo e grassi saturi); fate riposare la pasta frolla così ottenuta per c. 3 ore in frigorifero.
Preparate una crema pasticcera "leggera" con 250 ml di latte parzialmente scremato, la scorza grattugiata di 1 limone non trattato, 1 bacca di vaniglia, 1 uovo, 2 C di zucchero, 30 g di amido di mais. 
Preparate 10 crostatine con la pasta frolla, ricopritele con  carta da forno e riso o legumi secchi e fate cuocere in forno a 180°C per c. 10'. 
Completa ogni crostatina con la crema pasticcera e spicchi di clementina disposti a raggiera.
Queste crostatine hanno un apporto di zuccheri limitato e un ridotto apporto di colesterolo e grassi saturi (tra gli ingredienti troviamo le uova ma il burro è stato sostituito con l'olio e il latte intero con il latte parzialmente scremato); un loro consumo occasionale può dunque essere indicato, al posto delle classiche crostatine alla frutta preparate con burro e latte intero, anche in caso di dislipidemie e per chiunque voglia ridurre l'assunzione di grassi saturi e colesterolo.



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