HEALTH

EASY AND HEALTHY ITALIAN FARE

Five Steps to Make Your Italian Meals Easy, Healthy and Delicious

By Diane Thorn, Director of Marketing

March 31, 2015

We all love good Italian cooking... the focus on simple, natural ingredients, such as tomatoes, garlic, olive oil, dark leafy greens and whole grains... the wonderful aromas wafting through the kitchen. In spite of sometimes getting a bad rap, Italian food does not make you fat. In Italy, obesity is rare in spite of the abundance of pasta and other delicious dishes. Likewise, you don't have to slave in the kitchen all day to have a great meal for yourself, your family and friends. Here are some simple steps to make sure your Italian meals are easy, healthy and taste great!

Tip #1. Start with a great pasta sauce. You want a sauce that tastes fresh... as though your Italian grandmother just made it. Look for a sauce that is thick and rich, is not mass-produced and does not contain any unpronounceable ingredients or added sugars. Costantino's Kitchen, a local producer of gourmet home-style pasta sauces, artisanally crafts such a sauce. Grandma Angie's Tomato Basil pasta sauce is low on sodium (310 g per 1/2 cup serving), has no added sugar, is vegan and gluten free, but is very big on fresh ingredients and good taste. It's perfect on its own or a great base for your own creation. You can add a little Italian sausage, some bell peppers and onions or sauteed vegetables.

Tip #2. Skip the Refined Carbs. Unrefined grains are the base of most Mediterranean diets. Whole grain pasta has double the fiber of white. Cook the pasta al dente. Translated literally, that means to the tooth. Firm to the touch. Pasta that is cooked al dente has a lower glycemic index than fully cooked noodles. That means the carbs are released into your bloodstream more slowly so your blood sugar doesn't spike and you stay satisfied longer. Durum wheat, which is grown in Italy and, surprisingly, in Arizona, yields semolina flour which is found in all the good high quality whole wheat pastas - Barilla, Ronzoni, Colavita and De Cecco. Also check out Jovial Brown Rice Spaghetti, which has a traditional semolina pasta flavor but is gluten free.

Tip #3. Substitute Vegetables for Pasta. Spaghetti squash is an obvious choice and delicious with a good sauce. You can also julienne zucchini, saute it for a minute, stir in the sauce and top with a couple of tablespoons of grated parmesan. Likewise, toss broccoli or cauliflower with olive oil, roast at 450 degrees until browned and toss with pasta sauce. Another great way to pack your meal with antioxidants is to saute your favorite vegetables, add the pasta sauce and serve over whole wheat pasta as a pasta primavera.

Tip #4. Watch portion size. When your spaghetti dinner tastes so great, it's tempting to overeat. Serve your pasta in a soup bowl rather than on a large plate. A one cup serving of whole wheat pasta topped with 1/2 cup of Costantino's Kitchen pasta sauce (Artichoke with Sun Dried Tomatoes) totals less than 250 calories. Add a tossed salad topped with Italian vinaigrette, a glass of Chianti and you have a great dinner for approximately 450 calories.

Tip #5. Embrace the Mediterranean Lifestyle. We can look to Italy for the secret of a healthy, happy lifestyle. Italians cook simply and they enjoy the flavors and aromas of local fare. They don't rush their meals or eat in front of the television or computer. Italians linger over dinner and enjoy the camaraderie that accompanies the meal. By eating more slowly and enjoying the moment, you eat the right amount. You know when you are full and can just sit back and enjoy a coffee and the company.

This is a delicious recipe for Zucchini Noodles:

Zucchini "Noodles"

YIELD: 4 servings

4 zucchini, julienned with a mandolin or spiralizer (about 4 cups)
1 tablespoon extra-virgin olive oil
1 24oz jar Costantino's Kitchen Tomato Basil Pasta Sauce, heated
1 cup Parmesan cheese, grated

Place the julienned zucchini in a colander or wire strainer and toss generously with salt until the strands are lightly coated. Allow the zucchini to sit for 20-30 minutes to remove excess water. Rinse with running water, drain well, and pat dry with paper towels. Spread out on paper towel lined sheet pan and place in the fridge, uncovered, for 1-2 hours.

Heat a large non-stick skillet over medium-high heat and add the prepared zucchini noodles. Saute them in the dry pan until just tender, about 1-2 minutes. Remove and top with pasta sauce. Garnish with Parmesan cheese, if desired.

Buon Appetito!

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