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

Le cime di rapa sono ortaggi poveri di calorie (22 kcal/100 g) e dal buon potere saziante perciò, se si limitano i condimenti, sono ideali per chi deve perdere peso; a proposito di condimenti è importante ricordare che le cime di rapa assorbono molto i condimenti, quindi bisogna porre attenzione a non eccedere nel condirle, preferendo cotture che non richiedano aggiunta di grassi, condendole poi con poco olio crudo (soprattutto se si deve tenere sotto controllo l'apporto energetico).
Le cime di rapa sono remineralizzanti, favoriscono la depurazione e possono avere effetti diuretici e lassativi, risultando utili in caso di stipsi; contengono soprattutto fibre (2,9%), calcio (97 mg/100 g), ferro (1,5 mg/100 g), fosforo (69 mg/100 g) e vit. A (225 mcg/100 g); il contenuto di calcio e ferro le rende particolarmente utili per chi segue un'alimentazione vegetariana e vegana.
Le cime di rapa contengono anche polifenoli, magnesio e potassio e risultano utili per la salute cardiovascolare; contengono inoltre buone quantità di vit. C (110 mg/100 g) tuttavia, dato che vanno consumate esclusivamente previa cottura, questa vitamina termolabile viene in gran parte persa.
Le cime di rapa hanno sapore leggermente amarognolo e piccantino e al momento dell'acquisto è bene tenere presente che nei cespi più fioriti e con foglie che presentano macchie gialle il sapore amarognolo risulta più accentuato. 

Tortino di cime di rapa (per 2 porzioni)
Scottare per pochi minuti in acqua bollente leggermente salata 400 g di cime di rapa e lasciare intiepidire.
Sbattere in una ciotola 2 uova con 2 C di parmigiano grattugiato, 2 C di pecorino grattugiato, 1 pizzico di peperoncino in polvere o 1 peperoncino fresco affettato fine, 1 spicchio di aglio tritato e 1 macinata di pepe; aggiungere il composto alle cime di rapa tritate grossolanamente ed amalgamare il tutto.
Cuocere il tortino in forno a 180°C  per c. 30'. Può essere consumato tiepido o freddo.
Il tortino così ottenuto e preparato con queste dosi è un ottimo secondo piatto vegetariano, che potrà essere accompagnato da una porzione di verdure crude (un pinzimonio o un'insalata saranno perfetti); nel caso in cui si debba limitare l'apporto energetico accompagnare semplicemente con una piccola porzione di pane (preferibilmente integrale). Se viene consumato in piccola quantità può anche diventare un antipasto saporito e nutriente ma leggero.

84 commenti a Le cime di rapa:

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