Ingredients
- 300ml Water
- 40g garlic
- 400g onion
- 400g salted cod
- 300g spinach
- 200g potato
- 20g bread crumbs
- 30ml olive oil
- 5g salt(depending on how saltly the cod is)
Units:
Instructions
- 1. In a pan with olive oil, fry the onions and garlic cut into slices.
- 2. Add the diced potato, spinach leaves, crumbled cod and mix everything.
- 3. Cover with water and give it more texture by adding the breadcrumbs.
- 4. Boil until the stock thickens. The dish is finished when the potatoes are cooked, the crumbs have thickened the broth and we have a thick soup.
- 5. Check for salt and serve.
Place: Cordoba, Spain.
Personal Background:
“There is no secret, it’s just like my mother taught me”.
Recipe’s Personal Background | How did you learn this recipe? | At home and my mother. We always made this at home. |
Is there some memory/historical event connected to this recipe? | It reminds of when I was young, with my family and my brothers…when we were all together returning home from working in the field. | |
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)? | We would always eat it all together, it was not a festive dish, it was an everyday food. | |
Mediterranean Background | Any tradition this receipe is connected to? If yes, which one? Can you describe it? | It is very typical for Halloween and Easter. We would all get together and would go over to our Grandparents to eat. |
Any Festivity this recipe is connected to? If yes, which one? Can you describe it? | Recipe books of the area place it during Lent and Easter. | |
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment? |
The ingredients are easy to cultivate in the family garden. They are winter foods. Spinach is a winter and early spring vegetable. On the other hand, salted cod was the ingredient to use to follow a diet with meat during Lent, in areas where fresh fish was scarce. |
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Season (season this food is linked to) | Winter, spring, autumn. |
Ingredient | Nutritional Importance | Health Benefits |
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 |
Onion | This vegetal bulb contains an important proportion of water. Also, there is fiber, folic acid and potassium resources. | Like garlic, onions are a typical vegetable of the Mediterranean basin, liked to its cuisine. It has respiratory effects as a reducing mucus and is considered a natural antibiotic. A high consumption is associated with lower stomach cancer rates. |
Salted Cod | It contains a high proportion of salt, low fat fish, being a good source of animal protein. | Salted fish guarantees a healthy food, preserved for a longer time than fresh. We must be careful not to abuse salty products to prevent hypertension. |
Spinach | Great leafy green vegetable that contains a good amount of vitamin A, calcium, iron and folic acid. | Helps to prevent anemia when consumed with citrus fruits, and maintains vision thanks to its content in vitamin A. It should be eaten frequently, especially among athletes and children, since it is rich in vitamins and minerals. |
Potato | This tuber is a rich source of carbohydrates and vegetable protein, and contains a high proportion of potassium. | Tuber originally from America, introduced to the Mediterranean Diet after the discovery of America. It is a good source of carbohydrates and is good for sport and body development. When it is eaten with the skin, it has a better glycemic index. Never eat it raw. |
Bread crumbs | This part of bread contains a lower concentration of nutrients, but it has the same nutrition profile: high in carbohydrates, vegetal protein and very low in fat and fibre while it is not refined. | As a key food of the Mediterranean Diet, bread is a great source of carbohydrate. Usually made from the more common cereal. It is better to choose a non-refined option to reduce its glycemic index and be a better source of fibre. |
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. |
Salt | This product is rich in sodium and is a great flavor enhancer. | Moderate intake is healthy, but high proportions can cause health problems. Be careful with salty products. |
Additional information | |
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one? | If there is iron deficiency, it can be a good recipe for interior Mediterranean regions. Fish is easy to conserve and contains iron, and spinach combined with raw citric fruits increases the absorption of non-heme iron absorption. |
What is the primary base with which your food is prepared? Is this a derivative of oil or another base? | The main ingredients are fish, potato and spinach and moderate olive oil. So, it is a healthy recipe rich in protein, carbohydrate and minerals. Keep in mind that long cook times reduces the amount of vitamins. |
What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments? | Fish consumption, of sea origin, prevents iodine deficiency, very common in country areas and low economy regions. Since it contains cereals, fish, leafy greens, and olive oil, it provides all the benefits of the Mediterranean Diet. |