Le 20 piante ed erbe aromatiche più utilizzate in cucina
In cucina c’è la possibilità di arricchire pressoché qualunque piatto grazie alle erbe aromatiche e alle piantine, ma è importantissimo saperle dosare bene perché, al pari delle spezie, sono ingredienti che usati eccessivamente possono coprire del tutto gli altri ingredienti – se non rovinare un piatto.
In questa lista, come sempre, ho provato ad elencarne 20 varietà diverse – tutte più o meno diffuse nella nostra cucina mediterranea – ma è ovvio il fatto che molte ne siano rimaste fuori. Ecco le 20 che ho voluto includere.
ALLORO
E’ una pianta rustica sempreverde tipica del Mediterraneo che si adatta facilmente anche ai climi più freddi e può essere coltivata in qualsiasi tipo di terreno. Le sue foglie sono utilizzate in cucina per le essenze aromatiche e possono essere raccolte tutto l’anno. Grazie al suo alto contenuto di oli essenziali. 100 gr di foglie di alloro contengono 46,5 milligrammi di acido ascorbico – ovvero Vitamina C – pari al 77% della quantità giornaliera raccomandata. è un antiossidante naturale. In cucina è soliti usarlo per fare un ottimo infuso ma anche nelle preparazioni di court bouillon (un brodo aromatico e ristretto a base di verdure usato per lessare e cuocere pesci).
ANETO
L’aneto è una pianta appartenente alla famiglia delle Umbellifere, originaria del Medio Oriente e del Nord Africa. È molto simile al finocchietto selvatico, sia d’estetica che di gusto, pertanto spesso e volentieri vengono confuse. Ma una cosa hanno in comune: entrambe contengono l’anetolo, un composto aromatico molto diffuso negli oli essenziali e che conferisce loro il caratteristico odore balsamico. Al gusto però ricorda parzialmente quello dell’anice stellato: ha richiami sia mentolati che dolci. Può essere usato quindi sotto forma di oli essenziali ed è estremamente utile per facilitare la digestione e per mitigare i gonfiori addominali. Si presta alla perfezione ai piatti a base di pesce, alle insalate e anche alle verdure sottaceto.
BASILICO
Amo alla follia il basilico. Pochi altri ingredienti richiamano immediatamente la cultura italiana – ed in generale quella mediterranea – come il basilico, una pianta che per gli antichi Egizi era sacra. In Grecia invece troviamo l’origine del nome: dal greco basileus, cioè “re”, o anche il suo aggettivo basilikon, ovvero “regale”. Se si vuole assaporare la sua versione migliore lo sappiamo tutti dove dobbiamo andare: in Liguria, dove il Basilico Genovese DOP fa da padrone. La vicinanza con il mare e il contenuto maggiore di oli essenziali sono solo due tra le tante caratteristiche che lo rendono diverso, se non il migliore di tutti. In un mondo perfetto, che sia per fare il pesto in casa o per arricchire la nostra margherita fumante o il nostro spaghetto al pomodoro, si userebbe solo il basilico genovese.
CERFOGLIO
Come il coriandolo è molto simile al prezzemolo, anche il cerfoglio può essere scambiato per la famosa erba aromatica, sebbene sia più delicata e difficile da trovare in Italia. Non solo l’aspetto ma anche l’aroma ricorda il molto prezzemolo – così come l’anice. È una pianta annuale e si può trovare in diversi continenti, la quale cresce spontaneamente nei boschi e nei prati. Si usa per tisane e infusi in particolare.
CORIANDOLO
Il fantomatico “prezzemolo cinese“, anche se originario del Medio Oriente: tanto utilizzato da alcuni quanto tenuto alla larga da molti altri. Il nome latino Coriandrum sativum deriva dal greco e vuol dire simile alla cimice, dato che i frutti acerbi e le foglie del coriandolo emanano un odore poco gradevole che richiama quasi quello delle cimici. Parliamo di una spezia antichissima, i cui primi resti archeologici risalgono a 7 millenni; pare venisse usato dagli Egizi che adoperavano i semi per aromatizzare il vino. Oggi invece le foglie possono venire raccolte a partire da un mese dopo la semina e si consumano solitamente sia crude in un’insalata o vengono aggiunte alle minestre.
DRAGONCELLO
Il dragoncello è una delle erbe aromatiche più utilizzate soprattutto nella cucina francese. Per chi è fan del mitico chef Bruno Barbieri, si tratta di uno degli ingredienti per realizzare la fantomatica salsa bernese. Si ricava dalla pianta Artemisia dracunculus e ha proprietà digestive e depurative; inoltre è un antisettico naturale che può venirci in soccorso per il mal di gola. La “variante” francese è molto più spiccata dal punto di vista del sapore, mentre la sua “cugina” russa/siberiana è più timida. Le foglie fresche sono indicate da aggiungere nelle insalate, così come per preparare le salse. È molto versatile dato che può insaporire carne, uova, pesce, ortaggi e verdure.
ERBA CIPOLLINA
L’erba cipollina è una pianta aromatica di origini antichissime, molto utilizzata e apprezzata in cucina, appartenente alla famiglia delle Liliaceae – la stessa di cui fanno parte cipolla, porro, aglio e scalogno. Si tratta di una pianta ricca di Vitamina A, diverse vitamine del gruppo B, vitamina C, flavonoidi e vitamina K, ma anche quercetina (come la cipolla), dalle proprietà antiossidanti quindi. Non va dimenticato che è un’ottima fonte di minerali come calcio, ferro, calcio e potassio. Che sia per insalate, zuppe, o minestroni, può insaporire e arricchire tantissime ricette grazie al suo sapore fresco e delicato, simile a quello della cipolla. Vanno adoperate le foglie crude ma bisogna lavarla accuratamente: se le foglie sono semi-ingiallite, è consigliato scansarle e lasciarle fuori.
FINOCCHIETTO
Il finocchietto selvatico, o semplicemente finocchietto, è una pianta aromatica appartenente alla famiglia delle Ombrellifere; il suo nome botanico è Foeniculum Vulgare Miller. Trova origine nelle zone mediterranee e si può dire senza alcun problema che è parte integrante delle cucine isolane – personalmente credo ancora di più nella cucina siciliana rispetto a quella sarda. Come altre piante può essere un ingrediente perfetto per infusi e tisane – o per fare un pesto atipico – e possiede varie proprietà: diuretiche, detossinanti, carminative (ovvero assorbe ed elimina i gas) e antispasmodiche (qualcosa che interessa chi soffre di dolori epigastrici).
LAVANDA
Massima attenzione quando si utilizza in cucina: un uso eccessivo potrebbe portare a creare un effetto saponetta al naso e soprattutto in bocca. Si possono utilizzare sia le foglie – che sono usate per i piatti salati – che le infiorescenze, e proprio queste possono essere “letali” dal punto di vista dell’intensità aromatica. I fiori poi si utilizzano per le preparazioni dolci. Sul sito di InNaturale ho letto un trucco molto utile che condivido su questo spazio: per “stemperare il forte profumo della lavanda basta lasciare le infiorescenze nel latte tiepido per qualche minuto, il risultato saranno fiori più delicati e il latte, una volta passato al colino, potrà essere utilizzato per l’impasto”.
LEMONGRASS / CITRONELLA
In Italia il lemongrass è conosciuto semplicemente come citronella. È un’erba sempreverde originaria dell’India, utile per favorire la digestione e per aiutare la circolazione del sangue. Dal punto di vista olfattivo è caratterizzata da uno spiccato profumo di limone: probabilmente in molti lo conoscono soprattutto come rimedio per tenere alla larga le zanzare, ma in particolare nella cucina orientale è impiegata in molte preparazioni. Se si vuole comunque uscire da preparazioni troppo esotitche si può utilizzare anche sulle carni bianche e nelle zuppe di legumi, ma in caso può essere preparato anche in salamoia.
LEVISTICO
Il levistico, conosciuto scientificamente come Levisticum officinalis e in alcune occasioni come “sedano di monte”, è una pianta appartenente alla famiglia delle Apiaceae o Umbelliferae e sviluppa un lungo fusto cavo che può raggiungere i 2 metri di altezza. Trova origine in Persia (ovvero il moderno Iran) e se ne possono usare diverse parti, come la radice per decotti contro la ritenzione di liquidi nei tessuti, o le foglie – che possono venire impiegate anche in alcuni impasti, come quello per fare dei tagliolini al levistico.
MAGGIORANA
La maggiorana (conosciuta anche come Origanum majorana, un termine che troveremo anche in un’altra erba aromatica) appartiene alla famiglia delle Labiate ed è originaria del Medio Oriente. In Europa non cresce allo stato spontaneo, eppure è una pianta abbastanza utilizzata in cucina. Può essere utilizzata sia essiccata che fresca, ma va ricordato che è molto sensibile al calore; per questo motivo va aggiunta a crudo o al limite negli ultimi istanti di cottura, affinché possa conservare le sue proprietà aromatiche. È un condimento fondamentale per la cima alla genovese, in particolare per il ripieno: infatti la maggiorana trova una grande diffusione nella cucina ligure. Può anche trovare un “terreno fertile” in risotti o anche delle creme vegetariane.
MELISSA
La melissa, conosciuta anche come Melissa officinalis, è una pianta erbacea della famiglia delle Labiateae che cresce spontanea ai margini delle boscaglie ed è ricca di proprietà antinfiammatorie e antispasmodiche. È conosciuta anche come “limoncella” ed è considerata un ottimo tonico del sistema nervoso, consigliata per curare sia nevralgie che emicranie, ma anche dolori intestinali. Nelle insalate possono rappresentare un ingrediente tanto innocuo all’apparenza quanto intrigante, dato che potrebbe quasi sostituire il limone grazie al suo gusto – arricchito anche da un retrogusto mentolato.
MENTA
Sfido a trovare qualcuno/a che non abbia mai mangiato o consumato nella propria vita, almeno una volta, un prodotto a base di menta, una pianta applicata in molti prodotti di largo consumo come le gomme da masticare o colluttori. Ma pensiamo anche a gelati o al classico abbinamento cioccolato e menta. La Mentha piperita – questo è il suo nome – è un’erba aromatica perenne e resistente, contenente dei grandi benefici come la Vitamina C, il mentolo e varie sostanze antibiotiche. Può essere una degna compagna per condire verdure, cereali, insalate e legumi, ma è anche un prodotto straordinario per tisane.
MENTUCCIA / NEPITELLA
Qui parliamo della Calmintha nepeta, una pianta perenne aromatica cespugliosa con fusti eretti alti dai 20 ai 50 cm. La sua stagione migliore è quella estiva e in cucina possono essere usate le foglie così come i fiori; può dare un aroma a piatti a base di pesce, carne, così come funghi e carciofi. Può essere gustata cruda in un’insalata ma una delle più importanti pietanze che ne prevedono un utilizzo è la frittata con mentuccia, un piatto tipico delle Marche che da tradizione non manca mai a Pasqua.
ORIGANO
Eccoci a trattare una delle erbe aromatiche più utilizzate in Italia – mi sento di sottolineare soprattutto nel Meridione. L’origano è un immancabile compagno di piatti celebri come la caprese, le fettine di carne alla pizzaiola, la pizza napoletana e molti altri piatti in cui il protagonista è il pomodoro. Da noi in Italia possiamo trovarne quattro varietà diverse: quello comune (Origanum vulgare), quello meridionale (Origanum heracleoticum, diffuso appunto soltanto nel Sud Italia), l’origano maggiorana (Origanum majorana) e quello siciliano (Origanum onites). Volete il migliore? Andate a prendere quello di Pantelleria, molto aromatico e ricco di oli essenziali: la posizione strategica dell’isola, unita all’
PREZZEMOLO
Molti piatti comuni e apprezzati, come gli spaghetti con le vongole, vedono come ingrediente chiave il Petroselinum Hortense, il nome scientifico del prezzemolo che deriva dai termini greci petroselion sativum (da petra – ”pietra”- e selinon – “sedano”), quindi letteralmente il sedano che cresce sulle pietre. Le sue origini sono al centro di dibattiti: c’è chi le attribuiscono alla Sardegna e chi nella parte orientale del Mediterraneo (come in Macedonia). È aromatizzante e digestiva, dato che contiene un olio essenziale che stimola la secrezione di succhi gastrici, ma è anche una grande fonte di Vitamina C e ferro.
ROSMARINO
Immancabile compagno delle patate, il rosmarino deve il suo nome al termine latino “ros marinus”, il cui significato è “rugiada del mare”. Svolge un’azione antiossidante e ha proprietà diuretiche, digestive e carminative, oltre che antispasmodiche. Può essere usato sia fresco che essiccato per aromatizzare le carni, il pesce, le focacce, le zuppe di legumi, oltre che risotti e molte altre preparazioni. Per chi volesse farsi in casa un olio particolare, si possono lasciare a macerare quattro rametti di rosmarino fresco nell’olio EVO per 10-15 giorni, ottenendo alla fine un ottimo prodotto per condire varie preparazioni.
SALVIA
Non esistono solo i ravioli burro e salvia. La Salvia officinalis è una pianta perenne, molto diffusa nel Mediterraneo, il cui nome deriva dal latino salvus, che significa “salvo”. Ha una vasta gamma di proprietà, come quelle antisettiche, antisudorifere, carminative e antispasmodiche. In cucina era dapprima utilizzata soprattutto per le preparazioni salate: primi di pasta con burro fuso, ma in particolare piatti di carne come cotolette di agnello e maiale, arrosti, fegatini e saltimbocca. In pasticceria negli ultimi tempi continua ad essere impiegata negli impasti di torte e biscotti.
TIMO
Il timo, appartenente alla famiglia delle Labiateae, è una pianta perenne che cresce spontaneamente ma può anche essere coltivata, caratterizzata da una spiccata aromaticità: è molto importante dosarla con cura affinche la sua balsamicità non sovrasti in un piatto. Tra le centinaia di specie, il timo limonato/cedrato è il più indicato per preparare piatti a base di pesce ma anche per le salse. Il Thymus vulgaris invece è la varietà più diffusa nel nostro Paese. Spezzatino, patate al forno, ma anche capesante, risotti e vellutate: le possibilità con il timo sono infinite!
Concludo questo articolo specificando che, sebbene molte di queste piante discusse siano erbe medicinali, il loro uso e consumo va sempre moderato e non devono assolutamente sostituire rimedi medicinali veri e propri. Per questo è sempre opportuno discuterne con un/a nutrizionista o, in casi più sensibili, direttamente con il proprio medico.
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