Source: tuttodiabete.it

Presentation

A nutritious recipe, consisting of a first course prepared with pasta (bucatini), sardines, wild fennel, onion, raisins, pine nuts, anchovies, extra virgin olive oil, saffron, breadcrumbs, salt, pepper

Ingredients

(for 4 people)

320 g (11.3 oz) bucatini pasta
500 g (17.6 oz / 1.1 lb) sardines
180 g (6.3 oz) wild fennel (125 g / 4.4 oz if already cleaned)
1 onion
30 g (1.1 oz) raisins (soaked for about 30 minutes)
25 g (0.9 oz) pine nuts
3 salted anchovies
30 g (1.1 oz / 1.1 fl oz) extra-virgin olive oil
1 packet saffron powder
30 g (1.1 oz) breadcrumbs
Salt, to taste
Pepper, to taste

Preparation

Clean the sardines, scaling them, emptying them of the entrails and removing the head and bone.

Wash them, dry them and gently open them like a book, being careful not to split the two halves attached by the spine.

Finely chop the onion and place it in a pan with the oil and anchovies. Cook for about ten minutes over low heat and stirring often, until the anchovies melt.

Add the sardines, raisins and pine nuts.

Stir and continue cooking, over low heat, for another 10 minutes.

Rinse the most tender parts of the fennel and boil them.

Once drained, set aside the cooking water.

Squeeze and compact the fennel

Cut it into small pieces and add it to the other ingredients in the pan, seasoning with salt and pepper.

Boil the pasta in the water used to cook the fennel, adding the saffron and a little salt.

While the pasta is cooking, put the breadcrumbs in a non-stick pan and brown them, stirring constantly

Once the pasta is cooked, drain it al dente, add it to the pan with all the ingredients and mix.

Serve and add the breadcrumbs.

Allergens

Anchovies: fish products included among the allergens in EU Regulation 1169/2011

Onion: possible reactivity in case of nickel allergy due to the vegetable’s ability to concentrate it

Wild fennel: possible reaction in case of allergies to pyrethrum or other plants of the Asteraceae family, such as dandelion or chamomile.

Extra virgin olive oil: unusual allergy; intolerance not described

Breadcrumbs: cereals containing gluten included in EU Regulation 1169/2011

Pasta (bucatini): contains gluten from cereals included in EU Regulation 1169/2011

Pepper (green, pink, black, grey, white): possible cross-reactivity in case of spice intolerance

Pine nuts: not included in the list of allergens of EU Regulation 1169/2011

Sardines: fishery products are included among the allergens in EU Regulation 1169/2011

Raisins: possible presence of sulphites

Saffron: rare but possible allergy

Notes

To be prepared and handled under strict hygienic conditions.

The ingredients of the dish bring the following benefits:

Anchovies: source of Vitamin E that protects the immune system from harmful fatty acids and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids. Essential fatty acids, such as omega 3 and 6, have an antidepressant effect and maintain efficient nervous system and memory

Onion: it is rich in selenium which supports the immune system and with the ability to stabilize blood glucose at normal values; it provides quercetin, a flavonoid that helps contain cholesterol and triglyceride levels in the blood, parameters related to cardiovascular risk, which also supports liver function by promoting the purification of the body. Also indicated for nephropathic patients, it is a good diuretic that prevents kidney stones. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Wild fennel: it has diuretic and purifying properties, which help improve kidney function, preventing the formation of stones and water retention.

Extra virgin olive oil: source of Vitamin E that protects the immune system from harmful fatty acids

Breadcrumbs: cereals stimulate the synthesis of serotonin which counteracts depression and promotes good mood

Pasta (bucatini): if produced with wholemeal flour, which provides zinc, an element favorable to the proper functioning of the immune system; also suitable for nephropathic patients. Cereals stimulate the synthesis of serotonin which counteracts depression and promotes good mood

Pepper (green, pink, black, gray, white): contains piperine, a powerful antioxidant; it improves insulin sensitivity by reducing cholesterol levels and activating metabolism. Recommended for people with cardiovascular problems.

Pine nuts: source of Vitamin E that protects the immune system from harmful fatty acids and mineral salts, vitamins and antioxidants that act to protect the cardiovascular system; also suitable for nephropathic patients. Also useful for the functioning of the liver for the supply of vitamins, mineral salts and antioxidants. Rich in magnesium and omega 3 fatty acids important for regulating mood and cognitive function

Salt: essential for the balance of body fluids and for the transmission of nerve impulses, it is however to be consumed respecting the limit of 5 g per day according to the indications of the WHO so as not to promote arterial hypertension and consequent increase in the risk of cardio-cerebrovascular diseases starting from myocardial infarction and cerebral stroke; to be limited as much as possible in the case of nephropathy.

Sardines: they are carriers of zinc and selenium, elements that promote the proper functioning of the immune system by hindering the formation of prostaglandins that prevent proper cellular functioning and has a high content of omega 3 fatty acids, which inhibit platelet aggregation (cardiovascular risk factor). Useful for liver function due to the supply of zinc, selenium and omega 3 and 6 fatty acids. Essential fatty acids, such as omega 3 and 6, have an antidepressant effect and maintain efficient nervous system and memory

Raisins (Sultanas): source of antioxidants, including resveratrol, with anti-inflammatory, anticancer properties and able to reduce blood cholesterol levels. It provides folic acid linked to the production of serotonin and therefore favorable to good mood and counteract depression

Saffron: able to strengthen the immune system

Safety / Intended use

Product also intended for subjects with:

• Anorexia – Weight Loss
• Constipation
• Mucositis (inflammation and lesions of the oral cavity) only if very cooked

Not recommended in case of:

• Diarrhea
• Dysphagia (problems chewing and swallowing)