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

Le pesche sono ricche di acqua, quindi indicate per reidratarsi nelle giornate più calde, e dal leggero effetto lassativo, quindi particolarmente indicate in caso di stipsi.
Le pesche contengono fibre (1,6%), solubili (0,87%) e insolubili (0,71%), zuccheri in quantità moderata (6,1%) e hanno un apporto calorico limitato (27 kcal/100 g); contengono anche vit. B3 (0,5 mg/100 g) e vit. A (27 mcg/100 g) e soprattutto potassio (260 mg/100 g) e a quest'ultimo minerale devono gli effetti diuretici: l'elevato apporto di potassio rende le pesche particolarmente utili in caso di ipertensione.
La varietà a pasta gialla (più ricca di vit. A) è più precoce mentre la varietà a polpa bianca, più tardiva, è particolarmente profumata.
Le pesche (succose e dal sapore zuccherino) sono ideali per il consumo al naturale e nella preparazione di macedonie ma possono essere utilizzate anche nella preparazione di torte, frullati, gelati e sorbetti, marmellate e conserve sciroppate e dolci in genere (come le tradizionali 'pesche al forno con amaretti', tipiche della cucina piemontese).

Crostata con le pesche (senza glutine e a basso apporto di colesterolo)
Preparate una pasta frolla "leggera" con 200 g di farina di riso (se la usate integrale l'apporto di fibre e quindi l'indice glicemico sarà più basso), 2 uova, 3 C di zucchero (la pasta frolla non risulterà molto dolce ma per torte di frutta e crostate andrà benissimo), 1 pizzico di bicarbonato e 70 ml di olio di oliva (così la pasta frolla avrà un contenuto ridotto 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, 1 bacca di vaniglia, 1 uovo, 2 C di zucchero e 30 g di amido di mais. 
Stendete la pasta frolla su carta da forno e disponetela in una teglia a formare la base per la crostata, ricopritela con altra carta da forno e riso o legumi secchi e fate cuocere in forno a 180°C per c. 20' o finché risulta cotta. 
Completate la crostata con la crema pasticcera e spicchi di pesca disposti a raggiera. e decorate con qualche fogliolina di menta.
Questa crostata ha un apporto di colesterolo ridotto rispetto alla versione classica, infatti la pasta frolla è preparata con olio al posto del burro, e risulta quindi indicata per un consumo occasionale anche in caso di dislipidemia; il contenuto di zucchero non è eccessivo perciò potrà essere assunta, sempre occasionalmente, anche in caso di diabete: in questo caso preferite la farina integrale, in modo da abbassare l'indice glicemico
La crostata, preparata con farina di riso (cereale privo di glutine) è adatta anche in caso di celiachia e sensibilità al glutine.
L'apporto di fibre è piuttosto elevato (sia per la presenza della frutta sia per l'utilizzo della farina integrale). 




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