Monday 26 July 2010

Bella Italia

Italy is such a beautiful country; amazing architecture, beautiful landscapes, packed full of art and culture. The Italian's are also undeniably beautiful people who seem to stay mysteriously slim whilst eating huge quantities of pasta!

This is part myth part truth, firstly there are plenty of Italian mamas with some spare pounds on them, but also the Italians, whilst enjoying their food, don't have the same culture of eating til their fit to burst that us brits tend to do. Instead they indulge with high quality foods rather than high quantities - an approach we'd all do well to adopt.

In addition there is some truth in the notion that you should eat according to your ancestry. Generations of Italian pasta eating seems to make Italians more suited to a high carb, high wheat diet, whereas when brits adopt this diet they may find they gain more weight and have less energy than if they followed the higher protein lower wheat more traditional british diet of meat with vegetables and potatoes.

Even still there are plenty of healthy aspects of the Italian diet we could benefit from:
- It is low in saturated fats and high in healthy polyunsaturated fats from olive oil and fish oils.

- Sauces are more often tomato than cream based, adding moisture and flavour to food without adding lots of extra calories.

- Most dishes are full of vegetables which are often cooked into the sauces. The high tomato content makes the Italian diet particularly rich in lycopene, a cancer protective antioxidant.

- Fresh herbs and garlic are frequently added to dishes, both great sources of flavour as well as powerful antioxidants, antimicrobials and anti-inflammatories. In particular the high use of garlic may explain the relative reduction in the risk of heart disease compared to the UK.

Another great aspect of Italian cuisine is that it is usually very simple so easy to master with tasty results. Here's a great Jamie Oliver recipe that's super quick and full of flavour. I like to stir in cooked prawns or chicken breast for protein, but you could equally serve as a side to some grilled fish or add some kidney beans for a vegetarian option.
Enjoy!

Pasta peperonata
Serves 4
In a large bowl use your hands to slightly mush up 500g halved cherry tomatoes. Then add 150g stoned black olives, 1 clove of garlic minced/finely chopped and 1tbsp red wine vinegar. Tear in a handful of fresh basil leaves and fresh marjoram leaves (if you can't get marjoram I just use basil). Pour over 10tbsp olive oil (yes 10! but reduce if you like), mix and leave to sit for 10minutes.
In the meantime cook 400g spaghetti (or gluten-free or wholemeal spaghetti or pasta) til al dente. When ready drain and then stir the pasta into the tomato mix. Serve immediately
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