Contributor: Luisa Prudêncio, 80.
Place: Faro, Portugal
Personal Background:
Grandmother, she’s passionate for Portuguese culinary heritage.
Recipe’s Personal Background
How did you learn this recipe?
I learned this recipe from my family
Is there some memory/historical event connected to this recipe?
It is a tradition at family lunches. When we gather together, we immediately go to the kitchen to prepare this recipe and, afterwards, we sit down at the table to enjoy it.
Mediterranean Background
Any tradition this receipe is connected to? If yes, which one? Can you describe it?
Same as above
Any Festivity this recipe is connected to? If yes, which one? Can you describe it?
_
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
This recipe is strongly linked with Algarve and with the tuna migrations towards the Mediterranean. In Algarve, being tuna essentially a seasonal product, techniques such as estupeta appeared as a way to enjoy abundance and to preserve the fish for human consume during periods of scarcity-
Season (season this food is linked to)
Tuna is fished between May and August and then the salting process of estupeta takes place. Estupeta may be consumed all year-round, specially in those months of short supply of fresh tuna
Ingredient
Nutritional Importance
Health Benefits
Tuna
Excellent source of protein and essential omega-3 fats. It is rich in micro-nutrients such as iron, magnesium, phosphorus, sodium, selenium, vitamin B3, vitamin B6 and vitamin B12. Its abundance depends of the time of the year.
It is a cardio-protective food due to its omega-3 composition, decreasing blood platelets activity, thus preventing blood clots which can lead to strokes or heart attacks; it also reduces triglyceride levels. It contains high levels of iron, being essential for the transportation of oxygen and the formation of red cells in the blood, thus preventing anaemia. Its selenium composition gives it anti-oxidant properties. Phosphorous and magnesium are important minerals for the healthy bones and teeth, contributing to the proper functioning of the immune system.
Pepper
Excellent source of fibre, vitamin A, vitamin C, carotenoids flavonoids, vitamin E, vitamin B6 and folate. It contains capsaicin.
Its capsaicin composition stimulates the production of hormones, such as adrenaline, increases the metabolism and, consequently, the burn of calories. Shows a high anti-oxidant potential (it contains more vitamin C than an orange).
Onion
Good source of fibre, vitamin C, vitamin B6, folate, potassium and manganese.
It shows anti-inflammatory and anti-oxidant properties. The combination of these properties can prevent some cardiovascular diseases and cancers.
Tomato
Excellent source of fibre, vitamin A, vitamin C, vitamin K, potassium and manganese. It also contains vitamin E, thiamine, niacin, vitamin B6, folate, magnesium, phosphorus and copper.
Due to its antioxidant power, tomatoes have a cardio-protective effect by reducing the levels of LDL cholesterol and decreasing blood pressure.
Olive oil
Source of mono-unsaturated fat. It contains vitamins E and K.
The main fatty acid of olive oil, oleic acid, is more resistant to oxidation than polyunsaturated oils, reducing total and LDL cholesterol (“bad” cholesterol), while increasing the HDL fraction (“good” cholesterol). The phenolic compound of olive oil has anti-inflammatory properties which softens cell membranes while turning them more resistant to the action of free radicals. This protective effect of olive oil also extends to the decrease of arterial blood pressure, to the strengthening of the immune system and to the prevention of certain types of cancers.
Additional information
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?
_
What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
