Posts Tagged ‘pasta’

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“I don’t understand it. They take some food and put it on the table and call it cooking.”

Julia Child

From the culinary education of American restaurants most people assume Italian cooking is pasta drenched in cream and meat sauce. When in fact, Italian cooking is a wonderful example of a healthy and vibrant diet. Stemming from the Mediterranean background, Italian cooking is based on whole grains (such as pasta, polenta and farro), fresh fruits and vegetables (eggplant, artichokes, tomatoes), healthy oils (olive oil), fish (everything from sea bream to octopus) ,  and a sprinkling of meat and cheese. A perfect balance for the healthy minded individual

A great article describing the health benefits of the typical Italian way of eating (notice I didn’t call it a diet)


Typical Italian meal

Notice that they have multiple courses; although they each individually are small together they make up a full plate of food. The meal uses fresh and seasonal vegetables and contains a low fat protein such as fish or chicken, most Italians do not eat meat very often.

Antipasto (Appetizer) – e.g. salami, or bruschetta


Primo Piatto (First Course) – usually pasta or gnocchi (Typical serving 3 oz or half a cup)


Secondo Piatto (Second Course) – usually meat or fish


Contorno (Side Dish) – vegetables or salad to accompany the meat


Dolci (Sweet)  – Fresh fruit is usually eaten as the preferred option

If you don’t have the time or energy to make Italian food from scratch check out this survival guide to eating out Italian


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Forget traditional PB and J, try these updated, fresh, and healthy bag lunches that will save calories, and money. Plus they taste great

1. W/W Pasta salad in vinaigrette dressing  (try this with tuna or canned salmon or beans )

2. chicken salad (for more of a punch add some Bulgar wheat or quinoa)

3. Pita sandwich with hummus and veggie don’t forget sprouts

4. a Grazer pack:

Cut up cheeses, whole wheat crackers, low cal spreads like hummus,  techina or  creams cheese

of course Favorite vegetables include Broccoli, Spinach, Avocado, carrots , Sugarsnap peas,asparagus, spinach, peppers. Olive and pickles

5. Refried rice :  add some onions, cabbage, bean sprouts, peppers, broccoli, and an egg with soy sauce

6. Yogurt with cereal and berries or cut up fruit

7. Quesadilla: tortilla, cheese, peppers, maybe even cabbage or tomatoes

8.  fish tacos  tortillas, grilled white fish, cabbage, salsa and sour cream.

9. Soup minestrone, lentil, cabbage, borst, broccoli, orange soup (pumpkin, carrot and butternut squash)

10 . Dont forget Leftovers from dinner (grilled salmon with buckwheat, black beans and brown rice with cucumber salad)

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