Even When not in Rome, Do as the Romans Do — By Be Fit Nutritionist, Emily Gelsomin, RD, LDN
The Italian way of life is one of simplicity and appreciation for food. While our dinner tables may never quite mimic those found on the Italian countryside, they may offer insight as to how Italians are able to keep their svelte figures while maintaining healthy appetites.
Ready, Set, Spaghetti?
Italian food in the United States usually translates to cheesy pizza and piles of pasta. In the Mediterranean, pasta is viewed as more of a side dish than main meal. With Roman-style pizza, toppings typically include fresh vegetables, heart-healthy proteins and minimal cheese and it is eaten as light, quick meal. Next time you go to the North End, think like an Italian by choosing a dish that features lean proteins and vegetables and smaller portions of starches—instead of a mound of spaghetti.
Add Flavor to Food you Favor.
Add intensity to your meals by adding herbs, fresh vegetables and healthy fats to typical American classics like mac n’ cheese (i.e. thyme and plum tomato) and mashed potatoes (i.e. olive oil and rosemary). You’ll enhance the taste and the texture of your food by varying flavor profiles. Other Mediterranean flavor combinations that work well together include: lemon and basil, thyme and orange, peas and mint, oregano and tomato and nutmeg and spinach. Add these ingredients to increase the antioxidant power and disease fighting capability of your dishes.
So Fresh and So Green.
Many Italians are wary of ingredients that travel long distances to reach their tables, because it means they have less control over the quality of their meal components—and rightly so. Produce traveling across the country can degrade in nutritional quality. Buying seasonal produce from local growers not only supports local businesses, but also often provides cheap, high quality produce. Check out http://www.ams.usda.gov/farmersmarkets/map.htm to find a nearby farmer’s market in your area. Local Massachusetts’ seasonal produce available late May/early June includes: strawberries, asparagus, green peas, spinach, radishes, scallions and herbs.
Pasta Puttanesca
Here is a dish that would be perfect to enjoy al fresco, as part of a light dinner or as leftovers for lunch. It also uses seasonal produce.
2 tablespoons capers
1 tablespoon garlic, minced
2 tablespoons olive oil, extra virgin
1 can (2.6oz) sardines, packed in water (tuna can be substituted)
1 teaspoon red pepper flakes
¼ cup fresh basil (if fresh is not available, 1.5 tablespoons dried basil can be substituted)
1-14.5 oz can tomatoes, diced or pureed
2 tablespoons kalamata olives, chopped
½ pound whole wheat pasta, dried linguine
3 tablespoons parmesan cheese, hard, shredded
10 Asparagus spears, chopped in 1 inch pieces, woody ends removed
½ cup green peas
Dash of black pepper
Boil water for the pasta. In the meantime, roughly chop kalamata olives. Hold asparagus at bottom third of stalk and bend until asparagus naturally snaps, discard ends. Set asparagus aside. Mince garlic and add to sauté pan with olive oil. Cook for approximately 1 minute. Add can of tomatoes, capers, sardines, black pepper, red pepper flakes and olives to sauté pan. When water in pot comes to a rolling boil, add pasta. Add asparagus and green peas to pasta sauce. Reduce sauce to a simmer, if starting to bubble. When pasta is done drain water from pasta. Add pasta and basil to sauté pan, coat with sauce. Add Parmesan cheese before serving.
Ready, Set, Spaghetti?
Italian food in the United States usually translates to cheesy pizza and piles of pasta. In the Mediterranean, pasta is viewed as more of a side dish than main meal. With Roman-style pizza, toppings typically include fresh vegetables, heart-healthy proteins and minimal cheese and it is eaten as light, quick meal. Next time you go to the North End, think like an Italian by choosing a dish that features lean proteins and vegetables and smaller portions of starches—instead of a mound of spaghetti.
Add Flavor to Food you Favor.
Add intensity to your meals by adding herbs, fresh vegetables and healthy fats to typical American classics like mac n’ cheese (i.e. thyme and plum tomato) and mashed potatoes (i.e. olive oil and rosemary). You’ll enhance the taste and the texture of your food by varying flavor profiles. Other Mediterranean flavor combinations that work well together include: lemon and basil, thyme and orange, peas and mint, oregano and tomato and nutmeg and spinach. Add these ingredients to increase the antioxidant power and disease fighting capability of your dishes.
So Fresh and So Green.
Many Italians are wary of ingredients that travel long distances to reach their tables, because it means they have less control over the quality of their meal components—and rightly so. Produce traveling across the country can degrade in nutritional quality. Buying seasonal produce from local growers not only supports local businesses, but also often provides cheap, high quality produce. Check out http://www.ams.usda.gov/farmersmarkets/map.htm to find a nearby farmer’s market in your area. Local Massachusetts’ seasonal produce available late May/early June includes: strawberries, asparagus, green peas, spinach, radishes, scallions and herbs.
Pasta Puttanesca
Here is a dish that would be perfect to enjoy al fresco, as part of a light dinner or as leftovers for lunch. It also uses seasonal produce.
2 tablespoons capers
1 tablespoon garlic, minced
2 tablespoons olive oil, extra virgin
1 can (2.6oz) sardines, packed in water (tuna can be substituted)
1 teaspoon red pepper flakes
¼ cup fresh basil (if fresh is not available, 1.5 tablespoons dried basil can be substituted)
1-14.5 oz can tomatoes, diced or pureed
2 tablespoons kalamata olives, chopped
½ pound whole wheat pasta, dried linguine
3 tablespoons parmesan cheese, hard, shredded
10 Asparagus spears, chopped in 1 inch pieces, woody ends removed
½ cup green peas
Dash of black pepper
Boil water for the pasta. In the meantime, roughly chop kalamata olives. Hold asparagus at bottom third of stalk and bend until asparagus naturally snaps, discard ends. Set asparagus aside. Mince garlic and add to sauté pan with olive oil. Cook for approximately 1 minute. Add can of tomatoes, capers, sardines, black pepper, red pepper flakes and olives to sauté pan. When water in pot comes to a rolling boil, add pasta. Add asparagus and green peas to pasta sauce. Reduce sauce to a simmer, if starting to bubble. When pasta is done drain water from pasta. Add pasta and basil to sauté pan, coat with sauce. Add Parmesan cheese before serving.
Yield: Approximately 5 (1-1/2 cup servings)
CALORIES: 322 calories PROTEIN: 15 g SODIUM: 618mg
CARBOHYDRATE: 44 g FIBER: 7 g
FAT: 11.5 g Sat Fat: 2.75 g
CALORIES: 322 calories PROTEIN: 15 g SODIUM: 618mg
CARBOHYDRATE: 44 g FIBER: 7 g
FAT: 11.5 g Sat Fat: 2.75 g
posted by BeFit at 11:57 AM
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