Tag: Dried

Dried beans: preparation and healthy recipes – Gordon Ramsay’s version

Dried beans: preparation and healthy recipes


Dried beans are a versatile and nutritious ingredient that can be used in many healthy and tasty recipes. In this article, we will explore the preparation of dried beans and share some delicious recipes that highlight their unique flavor and health-promoting properties.

Preparation of dried beans

Soaking

Before using dried beans in any recipe, it is important to soak them for several hours or overnight. This process helps reduce cooking time and makes the beans more digestible. Be sure to cover the beans with plenty of water and change the water several times during soaking to remove any impurities.

Cooking

After soaking the beans, it’s time to cook them. You can do it in a pressure cooker for reduce cooking times or in a traditional pot with water and herbs such as garlic, onion and rosemary. Be sure to check the beans for doneness regularly and add water if necessary.

Healthy recipes with dried beans

Bean and vegetable soup

A warm, comforting soup that combines dried beans, seasonal vegetables and fresh flavors like thyme and parsley. This soup is rich in fiber, protein and nutrients essential for our well-being.

Bean and tuna salad

A light, high-protein salad perfect for a quick lunch or light dinner. Mix cooked dried beans, canned tuna, fresh tomatoes, cucumbers and black olives. Season with extra virgin olive oil, lemon juice and black pepper for a tasty and healthy dish.

Dried beans are a versatile and nutritious ingredient that can be used in many healthy and tasty recipes. With the right preparation and creativity in the kitchen, it is possible to create delicious dishes that satisfy the palate and provide numerous health benefits. Enjoy your meal!

Dried plums: properties, benefits and contraindications – Gordon Ramsay’s version

Plum compote


The plums in Italy they are almost always consumed fresh, but there is no shortage of those (such as athletes) who choose the variant “dried plums” as a healthy, nutritious and quality snack.

Whether it is fresh plums or dried plums, everyone believes that plum is a healthy food and this has been confirmed by scientific research.

Put in place by the California Prune Board, with a nutritional indication authorized by the European Commission, the research confirms that eating the dried plums contributes to the normal functioning of the digestive system and becomes part of a varied and balanced diet and a healthy lifestyle. It also establishes how many prunes a day consume to obtain these effects.

Dried plums: properties and benefits

Before delving into the studies on this version of the fruit in detail, let’s take a step back and discover the characteristics of the dried plum.

To transform the fresh plum in dry prune The dehydration processwhich eliminates much of the water contained in the fruit, makes them a true concentrate of energy.

Dried plum is characterized by its high sugar content (around 55%), fiber and vitamins (A, B1, B2 and C); furthermore, thanks to its potassium content (800 mg) and low sodium content (5 mg), it promotes the drainage of liquids.

The dried plums they help regulate intestinal functions, giving relief in case of constipation: 5-6 dried plums, left to soak in a cup in the evening and consumed the next morning with their water, are an effective laxative (you can also add a spoonful of flax seeds); to obtain a tasty drink, mix dried plum juice with a little cold milk.

Dried plums and calories. This version is easily assimilable, but characterized by a notable energy supply (220 kcal per 100 g); for this reason it is particularly suitable for athletes or in general for all those who are subjected to constant physical effort.

Dried plum is a Superfood: a study proves it

It took 6 years of in-depth studies to demonstrate the beneficial effect of dried plums for digestive health. The study brings together scientific evidence from a series of studies on intestinal function following the introduction of dried plums into the diet. There are those who love to eat them to stay fit and those who treasure their renowned properties to fight against the signs of aging.

The dried plums in fact, they have a high content of dietary fiber, and three dried California plums constitute one of the five portions per day of fruit and vegetables necessary for a healthy and balanced diet.

As for the methods of consumption, the California plums they are used as snacks by 8 out of 10 consumers but more and more people use them more frequently as an ingredient in the kitchen. As anticipated, it seems that eating 8-12 plums a day guarantees a beneficial effect for the health of the digestive system, and provides over a quarter (7.1 g) of the recommended amount of 25 g of fiber per day, therefore making them an excellent solution for increase the intake of fiber in the diet.

Let’s give osteoporosis a final blow

Osteoporosis is a serious silent disease that affects millions of people in Italy, of which 1 million are men, equal to 7.5% of the population. It is very important to act early especially if you have cases of people with this disease in your family. Healthy eating and a non-sedentary lifestyle are always first on the list. Unfortunately this disease is often silent until the person gets hurt. The non-profit Osteoporosis Foundation has created the “Prevention with information” project to inform the population and encourage them to take prevention measures, but doctors must also be prepared because they constitute the first frontier for containing the disease with early prevention and timely treatment .

Together with another study presented at the International Symposium on Nutritional Aspects of Osteoporosis (ISNAO) in Montreal, Canada, it was demonstrated how a little daily help can come from California plums, which contribute to maintaining the health of our bones and maximizing bone mass potential. The dried plums therefore they are officially a valid aid against osteoporosis and for bone health, they must be included in the treatment of the disease. Furthermore, research was conducted in the United States and commissioned by the California Prune Board which has already led to the approval of a health “list” in the European Union, which recognizes plums as the only whole dried fruit with a beneficial effect on the health of the digestive system, if their daily consumption is approximately 100 grams.

Dried plums, great for athletes and sportsmen

Plum compote

The California plums they are very useful for those who practice sporting activities. Athletes need a healthy but rich and balanced diet. It must be varied and guarantee the supply of all essential nutrients. An adequate diet allows you to develop muscles and strengthen bones in an optimal way and provides the energy necessary to support physical effort.

Have the dried plums always at hand to give the body immediate energy. They can be a snack between workouts but also during them if you feel a drop in sugar levels. The dehydrated plums they contain natural sugars that provide immediate energy and are a source of vitamin B6, which contributes to energy metabolism, counteracting tiredness and a sense of fatigue. For the muscles, inside them there is potassium in high quantities which, together with copper and manganese, protect the cells in the body from oxidative damage caused by free radicals which are produced in quantities due to physical effort.

When is it best to eat prunes?

When is it best to eat prunes?

Due to their characteristics it is better to avoid consuming them dried plums after meals, as they can burden digestion: the ideal is to enjoy them for breakfast or as a snack, as an alternative to snacks or biscuits (prepared with heavy ingredients, such as eggs or butter). No, therefore, to the consumption of dried plums before bed.

The recipe: breakfast with plums!

Starting the day with a Super Food like California plums, an ingredient with a high content of fibre, potassium and vitamin K, without added fats and sugars means starting on the right foot!

Ingredients for two portions

  • 150 g of California plums
  • 300 g of oat flakes
  • 100 g of white buckwheat
  • 140 g of almonds and walnuts to taste
  • cinnamon to taste
  • teaspoon of ginger to taste
  • honey (depending on the desired level of sweetness)

Chop them California plums, almonds and walnut pieces. Toast the buckwheat in a dry pan for about 5 – 7 minutes.

In a bowl place: oat flakes, buckwheat, California plums, almonds and chopped walnuts. Add the spices and honey.

Mix everything well. Place the baking paper on a baking tray, sprinkle the mixture, distributing it evenly and bake in a preheated oven with a fan at 160 degrees for 40 minutes. Stir several times during cooking to achieve better drying of all the ingredients.

Cooked dried plums

The cooked dried plums are dried plums that have been subjected to a cooking process, usually with the addition of water or other liquids and sometimes sugars or spices. This preparation method is often used to make dried plums softer and juicier, as well as giving them a sweeter and more aromatic flavour.

The cooking process may vary depending on the recipe or culinary tradition. The dried plums they can be cooked slowly in a liquid, such as water, fruit juice or wine, over low heat until tender and absorbing the flavor of the surrounding liquid. You can also add sugar, honey or spices like cinnamon to enrich the taste.

The cooked dried plums they can be used in various ways in the kitchen: as a dessert, topping for cereals, added to yogurt or used as a filling for desserts. They are also used in savory dishes, such as sauces for meat or accompaniments for main courses.

However, it is important to note that cooking can affect the amount of nutrients found in dried plumsparticularly regarding the loss of some heat-sensitive vitamins.

Dried plums, contraindications

Dried plums contraindications

With their sweet flavor and succulent texture, the dried plums they are very popular foods. However, as already mentioned, it is important to consume them with moderation and awareness of the possible contraindications if you fall into the categories of who should not eat prunes.

Dried plums and blood sugar. First of all, it is essential to note that they are rich in natural sugars, such as fructose. Even if these sugars are not accompanied by fiber, their excessive consumption can contribute to increased blood sugar levels, a factor to consider for those who suffer from diabetes or are predisposed to blood sugar problems.

There may be a laxative effect if they are consumed dried plums in large quantities. So unless the aim is to “free yourself” at an intestinal level, you should not exceed the optimal quantities (8-12 maximum per day). If they are needed Dried plums against constipation, they should be left to soak overnight and taken the following morning together with the remaining water; to enhance their effectiveness, they can be consumed together with other natural complements, such as flax or psyllium seeds. It should be remembered that in case of constipation it is essential to drink, so it is better to rehydrate the plums.

Another consideration is the presence of oxalates in dried plums, natural compounds that can contribute to the formation of kidney stones under certain circumstances. People with a history of kidney stones or a predisposition to such problems should limit their consumption.

Lastly, those who wonder if they can eat them Dried plums during pregnancy you should know that they are generally considered safe for both the future mother and the unborn child. However, as with any change in diet during pregnancy, it is always best to obtain the advice of your doctor to make safe food choices suited to your specific health needs.

Baked apples with jam and dried fruit – Gordon Ramsay’s version

Baked apples with jam and dried fruit


The baked apples with jam and dried fruit they are a healthy and low-calorie sweet, excellent for after dinner or for a healthy winter snack. They are prepared in a few minutes and cooked either in the traditional oven or in the microwave in no time.

In practice, the apples are slightly emptied by removing the core part with a knife. Then they are stuffed with a mixture of dried plums, oat flakes, orange marmalade, chopped hazelnuts and lots of cinnamon.

The result will be a divine scent that will flood the whole house! Cooked apples are delicious both warm but also cold.

The baked apples they can also be accompanied with a sprig of cream!

Baked apples with jam and dried fruit
Baked apples with jam and dried fruit
Baked apples with jam and dried fruit
Baked apples with jam and dried fruit
Baked apples with jam and dried fruit
Baked apples with jam and dried fruit

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