Valencia, Spain A Bone Health Destination / Recipes 2
Thanks to the proprietors and chefs at Bar Pilar and La Fórcola restaurants in Valencia, Spain.for a quartet of dishes so rich in bone health nutrients they are our go-to bone health supplements.
Pescaditos and Habas Secas Granadinas con Aioli La Pilareta
which I call have named…
Two Natural Spanish Bone Health Supplement Options
La Pilareta, formerly Bar Pilar, is an institution in El Carmen, Valencia’s old town neighborhood. The waiter takes your order and calls it out right from the bar in a voice so loud and so familiar locals smile walking by. Then if you’ve had grilled squid, oysters or clams, toss your shells into the crates beneath the bar stools.
All lots of fun familiar trademarks of a place where the tapas are extraordinary yet here’s the best news: some of their tapas are so rich in so many bone strengthening nutrients we rely on them as go-to bone health supplements.
Juan Carlos Alvarez-Santos, proprietor,
and Chef Juan Antonio Yvorra at La Pilareta
Two of the best are Boquerones Aceite Olive – little fish fried in olive oil – and Habas Secas Granadinas, broad beans also called fava beans popular in the southern Spanish style of cooking – in this case a recipe typical of Granada – and popping up in many of our Healthy Bones recipes.
What makes these dishes so good for bones? Since you eat these little fish skin, bones and all, they contain all the ingredients of, well, bone along with the healthy fats of fish in the greater herring family. Now look at the nutritional profile of the favas. It’s all there in one tasty bite. OK you have to prepare the beans a bit more than some others that just pop from the pod into the pot; but so what if it means you can take a few beans and put some unsavory pills aside. Yep, calcium, phosphorus, potassium and look at that, a relative gold mine of essential yet elusive magnesium. Add in the aioli – raw garlic probiotic plus K2 from the egg yolks – and you are sitting bone pretty.
Let’s Get Cooking
Having waxed eloquent about these small plates here’s how to cook them. Let’s start with the fish, which are fast.
ones Aceite Olive
Anchovies Olive Oil
In Spain tiny fry – the very young of fish – make popular tapas dishes. Typically chefs choose boquerones, a white anchovy with soft bones and a gently aromatic fishy flavor. Of course little soft-boned fish make their way in many national cuisines – think sprat in Scotland, sild in Norway, whitebait in the UK. Baked, grilled or fried eat any fry skin, bones and all for a solid calcium infusion.
Note: Make the breadcrumbs from sourdough bread you’ve allowed to dry and put into a blender or crushed between sheets of waxed paper with a meat tenderizer or a rolling pin.
a fry basket or heavy-bottom pot suitable for deep frying
A clutch of small fry washed, dried off in paper towel and then air dried
A mix of equal parts flour and very fine breadcrumbs pulverized to powder
Olive oil for frying
Rub the fish with a hint of olive oil
Shake the fish around in the coating mix
Fry until the coating is slightly browned – about four minutes. Allow to drip drain out of the oil and if you want to reduce the fat content, drain on paper towel.
Habas Secas Granadinas
Any amount of dried fava beans.
A few sprigs of yerba buena aka hierbabuena which translates as good herb and refers to local wild-growing plants of the mint family – most often spearmint.
Guindilla, which is the whole red cayenne pepper.
Soak the dried beans for twenty four hours.
Cook in a pressure cooker for ten to fifteen minutes with salt, hierbabuena and a cayenne pepper. Remove the seeds first if you want a milder flavor.
Remove the beans from the cooking water with a slotted spoon, allowing the water to run off the beans, and serve hot or cold drizzled with olive oil and accompanied by a fish or seafood tapa.
Serve either or both dishes with a side of aioli, which is an aromatic garlicky mayonnaise.
habas cooking pot
and serves the beans.
You can vary the garlic and lemon tastes to suit yourself and it’s so good, it’s worth a bit of experimentation.
A food processor or a mortar and pestle. Don’t try a blender. In the end there’s more on the sides and in the bottom than in your serving dish.
2 – 4 cloves of garlic – experiment to see how much garlic you like
1 tsp. or a bit more of fresh lemon juice
1 egg plus 1 yolk
a pinch of finely ground sea salt
1/2 cup plus 1/4 cup olive oil
Process the garlic, lemon juice and salt.
Add eggs and blend some more until the eggs are thoroughly incorporated.
With the machine running – or your pestle whipping round but you’ll need a helping hand for this – stream in 1/2 cup olive oil. Keep mixing till it looks like mayonnaise. Add more olive oil until it’s the consistency you want.
Dirección: Carrer del Moro Zeid, 13, 46001 València
Teléfono: +34 963 91 04 97