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Introduction

The Italian Meal

The Healthy Option

Recipes

Introduction
Italian Food is a myth. It does not exist. What you can find is many different recipes linked to each region of Italy. This is the reason why we prefer to talk about Regional Recipes from Italy.

In this section you can find some typical recipes from the Italian regions. Most of these recipes have been described below in their modernised version, because the originals are often quite heavy and require a long and difficult preparation. Nowadays, because the lifestyle has dramatically changed and there is not enough time for anything, especially in the big cities, but also because Italy is fully aware of the health debates, the recipes are easier and quicker yet remain respectful of the nutritional elements in food.

Before starting, here is an overview of the structure of a traditional Italian meal, because it differs from every other country.

The Italian Meal
The traditional (modern) Italian meal is formed by 4 courses:
Antipasto (which corresponds to a starter)
Primo (pasta, rice or soup)
Secondo (meat, fish or vegetarian) with Contorno (vegetables, legumes)
Dolce (dessert. Dolce means “sweet”)

Here, cheese is usually part of the antipasto, or used in cooking primo or secondo, or to replace meat and fish in the secondo dish.

More formal meals, on special occasions, have more courses:
Antipasto
Primo
Secondo di carne (a dish of meat) with Contorno
Sorbetto (to clean the mouth, usually lemon or green apple)
Secondo di Pesce (a dish of fish) with Contorno
Cheese (often served with hazelnuts and honey)
Dolce

Meals are always accompanied by bread and ended by coffee - espresso, of course!

Nowadays, because we are all aware that it is better to eat maybe often, but little, the common meal is just a primo and some vegetables or a secondo with contorno.

The Healthy Option
Even if Italian food is generally healthy - the popular and very strict nutritionist Dr. Gillian McKeith said, after visiting some European countries, that Italian food is the healthiest - here are some suggestions that can turn a “naughty dish” into a healthier one.

1. Always prefer wholemeal pasta to white pasta.
2. Always prefer brown rice or basmati rice to white short grain rice.
3. Always prefer wholemeal bread to white bread (and try to limit the bread, especially if you are already eating pasta).
4. Replace butter with olive oil.
5. Introduce new oils, such as wheatgerm oil or flax seed oil, to dress vegetables.
6. Try to limit the cooking time. The more you cook, the more you lose the nutritional elements of your food.
7. If you want to eat potatoes, the best way to cook them is by steaming them with their skin. The glycemic index changes sensibly according to the different cooking methods. Fried chips have the highest glycemic index.
8. Introduce new cereals, such as barley, millet and quinoa.
9. Drink your wine once you have started eating. Have a piece of cheese with your aperitivo.
10.  Vary your diet as much as you can.
11.  If you like it sweet, prefer fructose or maple syrup to sugar.
12. Always prefer fruit and vegetables in season and from the place you live.

All the ingredients of the following recipes are intended for four people.