Pasta with turnip greens: first plate even if you are following a diet
- DNC® | Dietetica e Nutrizione Clinica
- 2 feb 2022
- Tempo di lettura: 6 min
Eating a plate of pasta is always a joy, especially if when we prepare it we recover one of the most famous Italian recipes in the world. Pasta with turnip greens is a great classic and can be adapted to the Program Nutri® you are following as long as you control your pasta doses. Finally, choosing a fresh pasta is the best choice to fully enjoy this magnificent recipe.
You have no idea how quick and tasty this DNC®plate recipe is! You will need a few simple ingredients to prepare this DNC®plate recipe dusted off among those of the great Italian popular tradition, ready in less than 30 minutes, it can enrich your lunch and be a unique dish if you include a part of proteins. It is excellent as a single vegan dish if you do not use anchovies and cheese, you can replace with toasted breadcrumbs.
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The orecchiette spread in Puglia (an Italian region) between the 12th and 13th centuries, especially in Bari, where they are still called in dialect the "strasc'nat", literally "strascinati", from the custom of "dragging" the pasta on a table to obtain a classic round and concave shape. They are a mix of craftsmanship and tradition still handmade by Apulian grandmothers. You can buy them fresh or dried. The former will swell more during cooking, the latter will have the consistency of dry pasta while remaining "al dente".
Turnip greens have detoxifying properties and are low in calories. Their folic acid content makes them a particularly useful food during pregnancy. They have remarkable antioxidant properties and help the body detoxify and purify itself. They are also useful in case of asthenia.
Other ways to season the orecchiette:
-turnip greens and tuna -broccoli and squid -tomato sauce -fresh cherry tomatoes, black olives and fresh fish such as swordfish -pecorino cheese, black pepper, pumpkin puree -smoked salmon trout and platters or green beans -mussels, cannellini beans and dried tomatoes -salted ricotta, peas and speck
🍳 PREPARE with DNC®plate step by step
Step 1: PREPARE THE INGREDIENTS
There is no quick recipe without the preparation first of all the necessary !! You need for each dish: -70-80g fresh orecchiette pasta (or dry pasta) -200g blanched turnip greens (you can cook them in the same pot as the pasta but you have to cut them into small pieces otherwise when you drain it everything separates) -1 anchovy fillet in salt per serving or anchovy paste -1/2 clove of fresh garlic -coarse salt to salt the pasta water -extra virgin olive oil -1 pinch of toasted breadcrumbs in a pan for garnish or grated cheese -pot to boil the pasta -non-stick pan for stir-frying turnip greens and pasta (optional: fresh chilli)
Step 2: BEGIN WITH THE TASTE the TRICK is PREPARING the SEASONING!
Forget the long and complicated procedures .. Follow these simple steps and you will get a spectacular result that will surprise your family or your guests. You can bring this recipe to the table as a single dish for a family lunch, it will give you an explosion of flavors you will never forget! If you prepare it in advance, you can take it to work as a lunch to reheat. The secret to a good dish is to mix the flavors. Follow the steps and you will surely introduce this recipe among the most popular of your family!
Having no animal proteins, it is also suitable for those who have to reduce fat and for vegans if you choose the version with breadcrumbs and do not use anchovies! DO IT In a non-stick pan, heat a teaspoon of oil and the garlic, melt the anchovies to extract all their flavor, even those who don't like fish don't have to worry, the pasta will not taste like fish but it will take its savory flavor, enriching the dish. Turn off and set aside. Cook the pasta al dente and the turnip greens in plenty of salted water. Drain the pasta and turnip greens well but keep some cooking water aside, you can use it to stretch the pasta if it is too dry in the pan. Turn on the non-stick pan you set aside, sauté the pasta and turnip greens for a few minutes until they take on color. When everything is flavored, add a few tablespoons of cooking water to prevent the vegetables from sticking. You have to adjust by eye. Spread the contents of the pan on the plate. Sprinkle with pan-fried breadcrumbs or grated cheese to your liking. Do you miss the spicy? You can add fresh red pepper cut into rounds at this stage. Serve very hot.
You can choose other vegetables if you don't like those in the recipe such as spinach, they have a less bitter taste.
Step 3: ALL THE TIPS FOR A DELICIOUS DISH
Check carefully the quantities per portion you have in your Program Nutri® that you are following according to your needs and adapt them to those of the recipe!
NO TIME?
So do this: prepare this recipe in advance and keep it in the fridge closed in an airtight container for up to 1-2 days
How to sweeten turnip greens by removing the bitterness but preserving their fantastic taste ???
Most people clean the leaves and start blanching them right away. In this way the turnip greens will remain excessively bitter. This is because they will cook in their water which will have assimilated all their bitterness. So a very useful way to sweeten them is definitely soaking. They can be left to soak in cold water with the addition of a little lemon juice. This will soften the overly bitter taste of the florets. Then drain and proceed to boil them normally.
Here's what you need to do to prevent them from being too bitter
When buying them you need to check the flowers. Because turnip greens are just that in the end, inflorescences. We also eat the stem and leaves, but that's where their name comes from. To avoid those that are too bitter, it is necessary to check that the flowers are tightly closed, not in bloom and must be dark green. If there are yellow spots or the flowers are very open, it also means the product is not fresh and boiling it will release a lot of the bitter taste.
The Nutritionist recommends:
Turnip greens are vegetables with a thousand properties. They have detoxifying properties, they greatly help the body to purify itself of metals and toxins. Allies of pregnant women, thanks to the precious folic acid content that protects the newborn from malformations. They help to keep blood pressure, cholesterol, diabetes under control. They protect the cardiovascular system and improve blood circulation. Above all, they have anti-inflammatory properties, useful against respiratory diseases and rheumatoid arthritis.
It helps to prevent the formation of tumors (breast, stomach, prostate, esophagus, pancreas and colon), it does not help to eradicate already existing cancer cells, therefore it is not a substitute for chemotherapy treatments.
Are you following YOUR Program Nutri®WEIGHT to lose weight?
You can add this recipe to lunch considering the quantities of YOUR Program Nutri®
Are you following YOUR Program Nutri®NICHEL specific for systemic nickel allergy?
You can use this recipe for lunch but you MUST contain the quantities of the green leafy vegetables.
Dr. Ravelli Lia
Dottoressa Ravelli Lia
Resp. DNC®,
creatrice Programma Nutri®
Nutrizionista Sportiva, Dietista Clinica
Spec.Tecn. Assist.
Perfezionata in Nutrizione e Benessere
Perfezionata in Nutrizione e Alimentazione Pediatrica
Perfezionata in Nutrizione Oncologica
Perfezionata in Nutrizione Sportiva
Master in Nutrizione Sportiva
Diplomata in Omeopatia
Esperta in DCA, Fitoterapia, Eubiosi/Benessere Intestinale
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DISCLAIMER The advice provided is a DNC® mini-GUIDE but cannot in any way replace the outpatient visit. Specific Clinical Nutrition is based on the person and his life (work, pathologies, sports, tastes, habits) and cannot be generalized in any way! The treatments described on the site do not represent a precise indication of the results that can be obtained, which may vary from person to person. The dietary and phytotherapeutic advice in the article must be intended for educational purposes only. This information should never replace the personalized advice of a specialist. Therefore, any decision made on the basis of these indications must be understood as personal and according to one's own responsibility.
