Alla Salute with Gusto

Eating Italian for your health is always easy and tasty

Italian food is one of the healthiest of all cuisines. Yes, there's veal parmigiana and creamy fettucine Alfredo, but the crux of Italian cuisine is based on a mix of herbs, vegetables, beans, meat, fish and fruits.
Olive oil is the seasoning of choice in most Italian dishes and it's loaded with omega-3 fatty acids, which are associated with lowing cholesterol.
If you want a health kick, look no further than the world's most celebrated comfort food: pizza. According to a recent medical study, Italian-style pizza may help fight some types of cancer.
Pizza, Italian style, is very different from the type served throughout North America.
Italians aren't interested in deep-dish pizzas loaded with double cheese, rather the standard pizza in the boot-shaped country is thin-crusted and commonly topped with olive oil, tomato sauce and fresh herbs and veggies.
Tomatoes and tomato sauce contain generous amounts of antioxidants, and olive oil contains omega-3 fatty acid, which has shown to be protect against certain types of cancer.
Pomodori al forno (Roasted Plum Tomatoes and Garlic) are simple to make but look great when served alongside any meat or fish dish. Halve tomatoes and place in a cooking dish. Push whole, unpeeled garlic cloves between them. Brush the tomatoes with 2 tablespoons of extra virgin olive oil. Add bay leaves and sprinkle with ground black pepper and paprika. Bake for about 40 minutes or until the tomatoes have charred around the edges. Add oregano for the final touch.
Italians adore their vegetables and they've dedicated countless recipes featuring their most prized possessions.
Stuffed Roast Peppers with Pesto (Pepperoni arrostiti con pesto) is a good option to marinated veggies, which contain too much oil, fat and calories.
In this recipe, red peppers, garlic cloves, pesto, black pepper, and some Parmesan cheese and 2 tablespoons of olive oil combine to make a healthy and colourful appetizer.
Italians eat high-fat meats such as sausages and prosciutto ham in small quantities.
Say no to veal parmigiana and si to non-breaded or fried dishes like chicken or veal cacciatore or veal picata. Fegato all'aceto balsamico (Calf's Liver with Balsamic Vinegar) is a sweet and sour dish that hails from the northern region of Venice.
Fish dishes are also rich in nutrients.
Monkfish with Tomato and Olive Sauce (Pesce alla calabrese) is a dish from the south of Italy that makes a great casserole dish if you're having company for dinner.
Chargrilled Squid (Griglia di calamari) is seeped in a sauce made from white wine and balsamic vinegar. It can be served as a side dish or as the main course.
Pasta, contrary to popular myth, is not fattening. One cup of cooked dry pasta is under 200 calories and less than 1 gram of fat. But beware of the sauce. Decadent toppings containing loads of cheese or sausage or creams will shoot that calorie count. Tomato sauces or vegetable-based sauces are the best choices for the health conscious.
For something simple, fast and nutritious, season penne with garlic, olive oil, pepper flakes, and eggplant slices. Instead of frying the eggplants, bake them instead and add to dish for a colourful and inviting presentation.
And just in time for the shorter, cooler days, there's a countless supply of Italian soups to warm you up. Wild mushroom soup and any creamy soups will have to take a backseat to a more nutritious but equally delicious starter course such as Minestrone or Tuscan Bean Soup (Zuppa di fagioli alla Toscana). This combination of cannelloni beans, leeks, cabbage and olive oil is great for a fall evening. And then there's Lentil Soup with Tomatoes, a classic rustic Italian soup flavoured with rosemary and bay leaves.
And now to the drink of the gods: wine. Drinking a moderate amount of red wine (one 5-ounce glass) each day while following a low-fat, high-fiber eating plan may reduce the risk of heart disease.
Italians forego a dessert at the end of the meal for a fruit and cheese plate. Ripe fruits, such as pears and melons can be soaked in lemon juice and sugar or in wine or vinegar to make a Macedonia.
The great part about eating Italian food is that you don't have to overload on it to enjoy its many benefits. After all, as British writer George Miller once dryly noted: "The trouble with eating Italian food is that five or six days later you're hungry again."

Publication Date: 2003-10-05
Story Location: http://tandemnews.com/viewstory.php?storyid=3210