Beef shank on a bed of garlic mashed potatoes and with a side of spinach
A stew of beef that literally melts in the mouth with mashed potatoes and a reduction of aglianico. Let's see how it is prepared... There are dishes that know how to create an atmosphere. A baked shank, with its side of potatoes, immediately speaks of the warmth of a house on a winter evening.
The aroma that is released while the meat cooks, the result of the mixture of spices that seasons it, invades the kitchen and heats it. If you choose the steamed pre-cooked shank, just a few gestures and a touch of imagination are enough for a certainly impeccable result, ideal both for a family dinner and for a more important occasion.
A drizzle of oil, a knob of butter if desired, aromas to taste (sage, rosemary and bay leaf, or a touch of paprika and chili, just to give an example) and pass in a preheated oven. The potatoes can be inserted directly into the pan with the meat: they should be thinly sliced or cut into small pieces, to prevent them from remaining raw; Alternatively, they can be blanched briefly in water and then complete the cooking in the oven with the shank.
Ingredients for 4 people:
4 beef cheeks of 300 gr.CeleryCarrotsOnions 1 kg potatoes 500 ml cream250 gr. butter1 lt Agianico wine Cloves of garlic to taste aniseHoney to taste Extra virgin olive oil 1 liter of vegetable broth
Procedure:
Clean the cheeks brown them in extra virgin olive oil and a clove of garlic. Put them in a pot add hot vegetable broth and cover the pot with aluminum foil. Bake at 135 C degrees for 4 hours and 30 minutes. Meanwhile, prepare a mashed by blanching the potatoes and once cooked mash them. Separately heat the milk with the cream and butter and add the mashed potatoes. Mix everything until smooth and homogeneous. Season with salt and pepper. For the reduction, put a saucepan on the heat with Aglianico, honey, cloves and star anise and reduce everything to low heat. Compose the dish and serve.
Spinach
The beneficial properties of spinach are many, as often happens with green leafy vegetables. Certainly, spinach contains discrete amounts of iron (every 100 grams there are about 3 milligrams), although there are foods that have much more (just think of lentils, 9 milligrams per 100 grams); The real weakness of this characteristic, however, is represented by the fact that the iron of spinach is not assimilated very easily by our body. In short, those looking for iron in spinach (for example anemic subjects) can find it, but should not think that these vegetables offer the solution to all ills. This does not mean, of course, that the benefits that derive from the consumption of spinach, both cooked and raw, are many: because, from vitamins to mineral salts, there are numerous nutrients available to those who eat it.
In principle, 100 grams of spinach correspond to 23 calories; As for the composition, 90% is water-based, 0.6% fat-based, 3% carbohydrate-based, 3.5% protein-based and 2% fiber-based. With regard to nutritional values, however, always taking as a reference the 100 grams of product there are 558 milligrams of potassium, 99 milligrams of calcium, 79 milligrams of sodium, 3 milligrams of iron, 79 milligrams of magnesium and 49 milligrams of phosphorus. Spinach is quite rich in oxalic acid and provides carotenoids, vitamin E, vitamin C and lutein in appreciable quantities; They are also a more than good source of chlorophyll and folic acid. For this reason they have antioxidant properties of no small importance, and are in particular fundamental for the preservation and improvement of eye health.
They are recommended, then, for pregnant women, for subjects suffering from atherosclerosis and for those who have to deal with coronary heart disease, by virtue of their protective action. In general, it is good to consume raw spinach as much as possible, so that they do not disperse the load of micronutrients in the cooking water; Alternatively, it is best to cook them in a little water. They are recommended, then, for pregnant women, for subjects suffering from atherosclerosis and for those who have to deal with coronary heart disease, by virtue of their protective action. In general, it is good to consume raw spinach as much as possible, so that they do not disperse the load of micronutrients in the cooking water; Alternatively, it is best to cook them in a little water. The properties of spinach are, among other things, laxative and purifying, due to the presence of chlorophyll.
Said that the consumption of these vegetables must be contained by those who have osteoporosis or suffer from kidney stones due to oxalic acid, which causes calcium to be not assimilated by the body, the presence of vitamin C and B vitamins allows to consolidate their antioxidant action, which among other things favors the prevention of the appearance of diseases of the heart and circulatory system. The benefits for the intestine come from cellulose, while those for vision come from lutein. The latter is nothing more than a carotenoid that constitutes the retina and protects the macula of the eye giving life to a kind of filter that protects it from harmful radiation.
If you think that cataracts, age-related macular degeneration and other eye diseases depend on lutein deficiency, it is clear that the presence of spinach at the table is fundamental in this respect. The most important task of lutein is to protect the eyes by absorbing natural light and offering shelter from the action of UV rays: it is a real screen compared to light radiation, which therefore are not able to reach and damage the photoreceptors of the retina. In general, then, spinach thanks to lutein counteracts the action exerted by free radicals as they are very powerful natural antioxidants, which moreover slow down the phenomena of cell degeneration, at the base of the appearance of tumors, and the aging process of the same.
Finally, it is worth considering the positive consequences that derive from the presence of folic acid (ie Vitamin B9) in spinach: it is recommended especially for pregnant women, because it counteracts the appearance of malformations in the fetus. In addition, it prevents anemia, protects the liver and helps the body to detoxify, as it allows to produce adenosilmethionine which plays a fundamental role in this sense. Thanks to folic acid, then, the process of cell division can remain regular; if the body tries to create red blood cells in the absence of vitamin B9, the resulting blood is abnormal: in these cases, we speak of a megaloblastic condition.
A stew of beef that literally melts in the mouth with mashed potatoes and a reduction of aglianico. Let's see how it is prepared... There are dishes that know how to create an atmosphere. A baked shank, with its side of potatoes, immediately speaks of the warmth of a house on a winter evening.
The aroma that is released while the meat cooks, the result of the mixture of spices that seasons it, invades the kitchen and heats it. If you choose the steamed pre-cooked shank, just a few gestures and a touch of imagination are enough for a certainly impeccable result, ideal both for a family dinner and for a more important occasion.
A drizzle of oil, a knob of butter if desired, aromas to taste (sage, rosemary and bay leaf, or a touch of paprika and chili, just to give an example) and pass in a preheated oven. The potatoes can be inserted directly into the pan with the meat: they should be thinly sliced or cut into small pieces, to prevent them from remaining raw; Alternatively, they can be blanched briefly in water and then complete the cooking in the oven with the shank.
Ingredients for 4 people:
4 beef cheeks of 300 gr.
Celery
Carrots
Onions
1 kg potatoes
500 ml cream
250 gr. butter
1 lt Agianico wine
Cloves of garlic to taste
anise
Honey to taste
Extra virgin olive oil
1 liter of vegetable broth
Procedure:
Clean the cheeks brown them in extra virgin olive oil and a clove of garlic. Put them in a pot add hot vegetable broth and cover the pot with aluminum foil. Bake at 135 C degrees for 4 hours and 30 minutes. Meanwhile, prepare a mashed by blanching the potatoes and once cooked mash them. Separately heat the milk with the cream and butter and add the mashed potatoes. Mix everything until smooth and homogeneous. Season with salt and pepper. For the reduction, put a saucepan on the heat with Aglianico, honey, cloves and star anise and reduce everything to low heat. Compose the dish and serve.
Spinach
The beneficial properties of spinach are many, as often happens with green leafy vegetables. Certainly, spinach contains discrete amounts of iron (every 100 grams there are about 3 milligrams), although there are foods that have much more (just think of lentils, 9 milligrams per 100 grams); The real weakness of this characteristic, however, is represented by the fact that the iron of spinach is not assimilated very easily by our body. In short, those looking for iron in spinach (for example anemic subjects) can find it, but should not think that these vegetables offer the solution to all ills. This does not mean, of course, that the benefits that derive from the consumption of spinach, both cooked and raw, are many: because, from vitamins to mineral salts, there are numerous nutrients available to those who eat it.
In principle, 100 grams of spinach correspond to 23 calories; As for the composition, 90% is water-based, 0.6% fat-based, 3% carbohydrate-based, 3.5% protein-based and 2% fiber-based. With regard to nutritional values, however, always taking as a reference the 100 grams of product there are 558 milligrams of potassium, 99 milligrams of calcium, 79 milligrams of sodium, 3 milligrams of iron, 79 milligrams of magnesium and 49 milligrams of phosphorus. Spinach is quite rich in oxalic acid and provides carotenoids, vitamin E, vitamin C and lutein in appreciable quantities; They are also a more than good source of chlorophyll and folic acid. For this reason they have antioxidant properties of no small importance, and are in particular fundamental for the preservation and improvement of eye health.
They are recommended, then, for pregnant women, for subjects suffering from atherosclerosis and for those who have to deal with coronary heart disease, by virtue of their protective action. In general, it is good to consume raw spinach as much as possible, so that they do not disperse the load of micronutrients in the cooking water; Alternatively, it is best to cook them in a little water. They are recommended, then, for pregnant women, for subjects suffering from atherosclerosis and for those who have to deal with coronary heart disease, by virtue of their protective action. In general, it is good to consume raw spinach as much as possible, so that they do not disperse the load of micronutrients in the cooking water; Alternatively, it is best to cook them in a little water. The properties of spinach are, among other things, laxative and purifying, due to the presence of chlorophyll.
Said that the consumption of these vegetables must be contained by those who have osteoporosis or suffer from kidney stones due to oxalic acid, which causes calcium to be not assimilated by the body, the presence of vitamin C and B vitamins allows to consolidate their antioxidant action, which among other things favors the prevention of the appearance of diseases of the heart and circulatory system. The benefits for the intestine come from cellulose, while those for vision come from lutein. The latter is nothing more than a carotenoid that constitutes the retina and protects the macula of the eye giving life to a kind of filter that protects it from harmful radiation.
If you think that cataracts, age-related macular degeneration and other eye diseases depend on lutein deficiency, it is clear that the presence of spinach at the table is fundamental in this respect. The most important task of lutein is to protect the eyes by absorbing natural light and offering shelter from the action of UV rays: it is a real screen compared to light radiation, which therefore are not able to reach and damage the photoreceptors of the retina. In general, then, spinach thanks to lutein counteracts the action exerted by free radicals as they are very powerful natural antioxidants, which moreover slow down the phenomena of cell degeneration, at the base of the appearance of tumors, and the aging process of the same.
Finally, it is worth considering the positive consequences that derive from the presence of folic acid (ie Vitamin B9) in spinach: it is recommended especially for pregnant women, because it counteracts the appearance of malformations in the fetus. In addition, it prevents anemia, protects the liver and helps the body to detoxify, as it allows to produce adenosilmethionine which plays a fundamental role in this sense. Thanks to folic acid, then, the process of cell division can remain regular; if the body tries to create red blood cells in the absence of vitamin B9, the resulting blood is abnormal: in these cases, we speak of a megaloblastic condition.
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