Semolina Migas with Sardines

NAME

Jose

LAST NAMES

Rega López

AGE

70

ADDRESS, CITY, COUNTRY

Granada

“PERSONAL HISTORY” (only when the interview context requires it to define the type of recipe or the relation with the displayed dish)

Native of the Apujarra region of Granada. He immigrated to Barcelona but maintains strong links with his hometown. He and his family (also from the area) return each year and conserve their houses and traditions.

Currently, he and his wife, both retired, spend the warmer months there and the harsh winters in Barcelona.

He loved cooking and considers himself more gourmet than his wife. This dish is one of this favourites to made, he boasts that he makes “migas” with great skill.

PERSONAL BACKGROUND OF THE RECIPE

(Everything linked to heritage, social events, family-leisure and culture. It includes holidays, markets, contests…)

How, where and from whom did you learn this recipe?

He learned this recipe from his family.

Is there any event in your memory or historic connected to this recipe?

 //

Personal references to the transmission tradition of the recipe through the family (they cooked it together, ate it together…).

As a child he would prepare them with his parents and would sometimes stir them.

Currently he makes them at his house. He likes them very well done and crispy because he says that this way they are easier on the stomach.

When they would stick to the pan, they would eat the crusts that formed, they would give them to the children that liked them a lot.

Crumbs were eaten together from the same pot, and the fruit was served on a different dish. They were eaten with a spoon that was often shared as well.

At his parents’ home, during the pig slaughtering season, sausages and black pudding would be made, which were then preserved in glazed earthenware jars full of olive oil and were then used for the crumbs.

Is there any tradition linked to this recipe? If the answer is yes, can you describe it?

Crumbs could be eaten at home or taken to the field in a pot.

On rainy days, the men (fathers) would stir the crumbs (since they would be working the field). The mothers would care for the children and the father would collaborate. They had more strength to stir and also freed the mothers so they could do other domestic tasks.

Are there any holidays related to this recipe? If the answer is yes, can you describe it?

No

Is your recipe connected to the land where you live or lived? If there is, describe the agronomic environment (agriculture, farming, fishing…) to which is associated.

The flour used was cultivated in the town as well as the fruit garnish.

When they were taken to the field, they would pick the fruit straight from the tree and washed in the foundation so they were fresh.

It was normal to have them when fish was brought to town. His mother used to say: “I am going to make crumbs because the fish has arrived” (“voy a hacer migas que ha venío el pescao”). It would vary depending on the fish they had. It would be brought from Motril on a bicycle. There wasn’t fish very often, since the coast is 80 kms away. When the fish arrived it wasn’t in very good conditions.

Season in which this recipe is linked.

Year round.

INGREDIENT

NUTRITIONAL PROPERTIES

HEALTH BENEFITS

Wheat flour

Rich source of average absorption carbohydrates. If it is whole grain, the natural fibre content is raised, reducing the glycemic index and absorption rate.

Carbohydrates are essential for a healthy and balanced diet. Fibre is an excellent carbohydrate to improve intestinal function.

Sardines

They are considered oily fish and are an excellent source of animal protein, vitamin B12, iodine, phosphorus and iron. Its fat is rich in monounsaturated and polyunsaturated fatty acids. If the bones are consumed, it is also a good source of calcium.

Animal protein is very complete in amino acids, fact that makes it of high nutritional quality. In addition, sardines have basic minerals we need for our bodies.

Fish is closely linked to the Mediterranean diet, and its consumption prevents goiter.

Garlic

Bulb vegetable rich in potassium and contains vitamin C. It does not provide much energy but is valued for its micronutrients and phytochemical components.

Classified as a bulb, they are associated with vasodilator and hypotensive properties. It is a plant closely related to the culinary culture of the entire Mediterranean basin and used very frequently in everyday dishes.

Salt

This flavour enhancer is the richest source of sodium. It also contains magnesium, but in much smaller amounts.

Hypertensive culinary spice and flavour enhancer. Consumption may be daily but should be very moderate. An excess consumption can harm health medium term.

Virgin olive oil

Excellent vegetable fat. It has a high content of monounsaturated fatty acids, no cholesterol. It is considered the fat with the best lipid profile.

Usual moderate consumption has great benefits for preventing cardiovascular disease. It is also linked to prevent cancers. It is considered the liquid gold of the Mediterranean Diet. Because of its fat quality, has great heat stability, being a very good oil for cooking.

Red and green bell peppers

Rich in vitamin A and C. Both nutrients decrease when the vegetable is cooked. Contains flavonoids and plant fibre. Like most vegetables, it contains a large amount of water, this being its main nutrient.

Its rich content in vitamin A, C and flavonoids makes it a high quality antioxidant. Vitamins play a vital role in a healthy body and are regulators of many chemical reactions. Cooked peppers are hard to digest for some people.

Tomato

Fruit rich in iron of plant origin. Also contains Vitamin C, A, folate and potassium. Large proportion of water.

A medium tomato can give us a good amount of iron of plant origin. Its high content of vitamin C and A gives us an important amount of antioxidants, especially if raw.

Cucumber

Vegetable that contains fibre, folate, vitamin C and potassium. Like all fruits and vegetables, contains a good amount of water and is low in calories.

Associated with cleansing and laxative properties due to its content in fibre and water. Also has diuretic properties.

Onion

Plant bulb containing large proportion of water. Also contains fibre, folate and potassium.

Like garlic, onions are a typical vegetable of the Mediterranean basin, liked to its cuisine.

Vinegar

Very acidic, almost calorie-free culinary condiment.

Its acidic component gives it an important natural antiseptic property and a unique, distinctive taste.

Olives

Fruit with a high lipidic profile of good nutritional value, its lipid quality is exceptional (monounsaturated fatty acids) contains a large amount of sodium, and is also a source of vitamin E.

The fruit of the olive tree is the quintessential epitome of the Mediterranean diet for its olive oil production.

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Would you suggest this recipe to someone with a disease? If the answer is yes, why and which disease?

No

Is this recipe related to diseases or deficiencies common to our geographic area?

This recipe contains oily fish, and lack of fish consumption until the early twentieth century in inland and mountainous areas of the Mediterranean, goitre was common due to a deficient intake of iodine (fish). Currently, this has been solved in Spain thanks to good consumption of fish and iodized salt.

Are there holistic or nutritional remedies connected to these foods?

The consumption of grains, vegetables, fruits and olive oil are characteristic foods of the Mediterranean Diet and their immediate health benefits.

Which is the main base on which the dish is prepared? It is a derivative of olive oil or another base?

The main base are grains, cooked with water and olive oil. Their proportion in vegetables is low but fair to fish consumption.