THE DOCTOR’S RECIPE Pie with onions and black cabbage salad


Of Patrizia Magnani
(Doctor of the Iseni y Nervi City of Health Foundation)

Two recipes to enrich the Christmas table with seasonal vegetables. The seasons naturally provide us with the foods we need most throughout the year: nature and its production cycles make us have oranges in winter, full of vitamin C, and vegetables such as cabbage and cabbage, excellent for warm winter soups. . On the contrary, in spring fruits such as apricots or peaches rich in beta carotene ripen to protect our skin from the sun or in summer watermelons and melons help our hydration thanks to their high water content!

Seasonal fruits and vegetables are tastier and more fragrant, they are fresh and consequently contain more nutrients, such as antioxidants, vitamin C, carotene and folate. The presence of an abundance of product means that production costs are lowered, the costs for transporting products over long distances and their refrigeration for long periods are reduced, helping the environment, supporting the local economy and making thus the cheapest and most ecological seasonal products.

1. ONION CAKE

Ingrediants:

  • Two discs of puff pastry
  • 4 beautiful white onions
  • ½ l of milk
  • 1 bay leaf
  • 50 g of butter
  • 40 g of flour
  • 3 eggs
  • 1 handful of grated parmesan
  • pepper

Thinly slice the onions, stew them with the milk and bay leaf. Add the butter and flour and mix well. Remove the bay leaf and, off the heat, add the eggs, cheese and pepper to taste. Put a pastry in an oiled pan, pour in the onions and cover with the other sheet, sealing the edges. Brush gently with a little oil and bake in the oven at 180 degrees for about half an hour.

Try inserting a drinking straw into the cake when it is almost completely sealed and blowing it, making it swell before putting it in the oven: the dough thins and remains more crunchy!

2. SALAD OF BLACK CABBAGE AND DRIED TOMATOES

Ingrediants:

  • 300 g of black cabbage
  • 8-9 escarole leaves
  • 8 dried tomatoes
  • 1 tablespoon of lemon juice
  • 2 tablespoons of balsamic vinegar
  • 2 tablespoons of olive oil
  • Hazelnuts

Prepare a vinagrette with lemon juice, balsamic vinegar, oil. Remove the central rib from the black cabbage leaves and cut them into thin slices. Also cut the escarole and dried tomatoes into strips. Mix everything in a bowl and let it rest for 10 minutes. Garnish with the crumbled hazelnuts.

The black cabbage it is an excellent source of molecules with antioxidant activity; in fact, it contains vitamin A, vitamin C and vitamin E. But not only that: it is also a source of B vitamins and folic acid. The latter, important for the synthesis of DNA and for the production of red blood cells, is essential during pregnancy for the correct development of the baby’s nervous system.

Its mineral content is also interesting. In particular, the black cabbage is one source of calcium, zinc and iron. It is also a source of kaempferol, quercetin and isoramnetina, molecules belonging to the flavonoid class. The first two are known as powerful antioxidants; both are considered allies against cardiovascular problems and cancers. On the other hand, isoramnetina is a vasodilator; for this reason it is thought that it can in turn help protect the cardiovascular system. Finally, all three of these flavonoids have been associated with anti-inflammatory properties.

Other noteworthy compounds that can be obtained from eating black cabbage are glucosinolates, molecules that have been associated with anticancer properties. However, not all varieties are equally rich in it.

Finally, we must not forget that black cabbage is also a source of significant quantities of fiber, known allies of health.

onions black cabbage – MALPENSA24.it