- 1.5 duckbest if female
- 2 lemons
- 1tsp ground black pepper
- 1 garlicwhole
- 1.5kg Onionssmall
- 0.5kg hanging tomatoes
- 1tsp salt
- 1/2 cinnamon stick
- 150g prunes(with or without the pit)
- 100g Pine Nuts
- Drain the duck but set the marinade aside.
- Brown the duck in a pan with a little olive oil.
- Add to the pot, the small onions, the “tomacons”, the whole head of garlic, the marinade, half of the brandy, cinnamon and water, so that the duck does not run out of liquid.
- When the mixture begins to boil, lower the heat to low, cover the pan and let cook for 30 minutes.
- Turn the duck over, and add water if it is running out of liquid.
- Cook it covered for 30 minutes and add the prunes and pine nuts. Cover and let cook 30 minutes more.
- Uncover and check if the duck is tender, if so, turn off the heat and let stand, always with the pot covered. If it is not done, cook for a few more minutes.
Place: Vilafranca del Penedès, Barcelona
Mrs. Teresa lives in Vilafranca del Penedes since she got married.
|Recipe’s Personal Background||How did you learn this recipe?||Teresa learned this recipe from her mother when she was young.|
|Is there some memory/historical event connected to this recipe?||Duck was only eaten once a year, on New Year’s Day. It was a family meal, a celebration, all together with their families. They were three sisters and her parents.|
|Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?||Her mother would cook it and Teresa would watch, but they ate it all together.|
|Mediterranean Background||Any tradition this receipe is connected to? If yes, which one? Can you describe it?||Currently, Teresa prepares this recipe for Sant Joan, for special moments when the family celebrates something like birthdays or when they have guests. For the Festa Major (the town festival) or the Fira del Gall (Rooster Fair) of Vilafranca.|
|Any Festivity this recipe is connected to? If yes, which one? Can you describe it?||Yes. For the Festa Major, cannelloni (stuffed pasta in the form of a tuve) and the main dish is Duck with prunes and pine nuts. At Christmas too.|
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
|Yes, because at the Fira del Gall, the “mute duck (ànec mut del Penedes” is bought. This breed of duck is typical of the area, and the Fira del Gall is held just before Christmas and made for December 25th.|
|Season (season this food is linked to)||Year round, but it’s a recipe for Winter when you can find ducks during hunting season.|
|Ingredient||Nutritional Importance||Health Benefits|
|Duck||This meat has a significant fat and cholesterol content. The protein is of high quality containing all the essential amino acids||Meat should be eaten moderately and in small portions. A good source of iron and protein to avoid deficiencies.|
|Lemon||Citrus fruit that has a rich amount of vitamin C. There is no fat, low in protein but a good source of carbohydrates; fructose.||The citrus fruit is basic to consume it daily, to prevent vitamin C deficiency and improves iron absorption.|
|Black pepper||Spices always are a good source of minerals.||Like olives and garlic, spices in our recipes are the key to variety and quality of the Mediterranean Diet.|
|Garlic||Bulb vegetable rich in potassium and vitamin C. It does not provide much energy but it gives a very Mediterranean flavour when used thanks to its micronutrients and phytochemicals components||Classified as a bulb, it has hypotensive and vasodilator 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.|
|Tomato “branch variety”||Vegetable fruit rich in vitamins and minerals. It contains vit. C and A, folic acid and potassium and a very large proportion of water. Raw maintains more nutrients and their best quality.||A medium tomato can give us a good amount of non-heme iron, to prevent anemia if combined with citric fruits. As a fruit, contains a large amount of antioxidants components.|
|Salt||High content in alcohol, it must be consume scarcely.||Hard alcohol has no direct benefits to health, its intake must be very moderate.|
|Cinnamon||Spices always are a good source of minerals.||A moderate consumption is healthy, but high proportions can cause health problems.|
|Pine nuts||Contains potassium, phosphorus, vit. E and a great portion of fibre and healthy fat profile. As a seed of a tree the nutrient profile is very rich and concentrated.||Nuts are very healthy to eat daily in small portions. Its fats are healthy as their fibre and minerals. We must be careful to eat them moderately, like olive oil, because they contain a lot of energy.|
|Prunes||This dry fruit has a higher concentration of carbohydrates (sugars), minerals such as potassium and has a significant portion of carotenoids. Also, like all dry foods, they are more caloric.||Dry fruit is the way to conserve seasonable fruit. Eating fruit is healthy and is recommended all around the world to prevent illnesses and to maintain a balanced diet.|
|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.||Very well-known and associated with preventing cardiovascular diseases. It is very stable and resists high cooking temperatures, it is a great fat to cook with. Its consumption must be moderate because it is a fat.|
|Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?||No|
|What is the primary base with which your food is prepared? Is this a derivative of oil or another base?||A balance MD recipe that can contains most characteristics of the Mediterranean Diet. There is olive oil, vegetables, nuts, fruits and meat.|
|What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?||No, there is no treatment based on this recipe.|