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Five Italian recipes in a healthy version you should try
Table of Contents
1. Is the Italian diet healthy?
Italian cuisine is renowned for its pasta, pizza, cheese, and desserts. Unfortunately, many of these dishes are high in calories, mainly due to the ingredients used, such as cream, oils, and fatty cheeses. However, Italian food is also rich in meat, vegetables, fruits, and seafood and does not abound in highly processed products. Fresh ingredients are most commonly used in the preparation of dishes. Of course, there are also fast food products in the Italian menu, but they are not as widespread as, for example, in American cuisine - there are significantly more restaurants serving pasta than hamburgers. The spices and herbs used not only give Italian dishes flavor and aroma but also increase their nutritional value. Some of the spices, such as oregano, marjoram, and basil, have health-promoting properties - they can improve digestive functions, reduce inflammation, and protect against heart disease. In Italian cuisine, oregano, thyme, garlic, basil, and parsley are most commonly used.2. Is it possible to do something to make Italian dishes healthier?
First of all, it is important to note that preparing Italian dishes at home is a very good idea. In this way, each step of the cooking process is controlled and we know which ingredients we are using. In this way, we can also maintain the correct amount of calories in the dish. Giving up cream or replacing it with yogurt not only affects the calorie content, but also reduces the supply of saturated fatty acids, which negatively affect the functioning of the human body. Excessive intake increases the risk of hypercholesterolemia, malaria, and heart disease. Therefore, it is important to reduce the consumption of these substances. Products that are not particularly rich in fatty acids are flavored meat acid, flavor acid, and fats. A much better solution would be to use plant sources, such as olive oil, rapeseed oil, or linseed oil, instead of animal fat, such as butter or lard. In Italian cuisine, olive oil is often used. In many restaurants, it can be found in various flavors, such as garlic, basil, or pepper. In addition, it is important to pay attention to the proper preparation of the dish. It is better to choose baked or boiled dishes than fried or stewed in a lot of oil. To increase the nutritional value of the dish, you should think about adding vegetables and fruits. If we are preparing a sweet dish, it is better to choose fruits, if we are preparing a savory dish - vegetables. In this way, the supply of vitamins and minerals will be increased, and the risk of nutrient deficiencies reduced.3. Five Italian recipes in a dietary version
Preparation time: 35 minutes Ingredients (per serving): arborio rice 4 tablespoons, vegetable stock 3⁄4 cups, ?? olive oil teaspoon, garlic cloves onions 2 slices, ?? spinach in leaves a handful of, cocktail tomatoes a handful of, parmesan, grated a tablespoon of, parsley in leaves four tablespoons of, salt a pinch of, pepper a pinch of. Preparation method1. Pour olive oil into the pan and heat strongly. 2. Chop garlic and onion into small pieces and fry them in oil. Then add spinach and stew for about 7 minutes. 3. Put rice on the pan, fry it for about 2 minutes. After this time pour half of the broth and cook the rice for 10 minutes, stir occasionally. 4. When all the broth is absorbed, add the rest and cook for 5-8 minutes. 5. Cut the cocktail tomatoes in half, put them on the pan together with parmesan and spices. Cook everything until the cheese is melted. Put it on a plate and sprinkle with chopped parsley. Nutritional value (1 serving): – energy: 355 kcal, – protein: 9.1 g, – fats: 13.1 g, – carbohydrates: 50.3 g, – dietary fiber: 3.1 g.4. Tomato tagliatelle with seasonings
Preparation time: 35 minutes Ingredients (per serving): - tagliatelle pasta - half a cup, - olive oil - a tablespoon, - garlic - 2 cloves, - onion - 2 slices, - tomato - piece, - pureed tomatoes - 3 tablespoons, - mozzarella cheese - 2 pieces, - basil - 4 leaves, - oregano - half a teaspoon, - salt - pinch, - pepper - pinch.5. Pasta with Parma ham, dried tomatoes, and Parmesan cheese
Preparation time: 30 minutes Ingredients (per serving): – full-grain spaghetti pasta – handful, – olive oil – tablespoon, – garlic – clove, – onions – 2 pieces, – dried tomatoes – 3 pieces, – Parma ham – 2 slices, – natural thick yogurt – 2 tablespoons, – Parmesan cheese, grated – teaspoon, – basil – 4 leaves, – salt – pinch, – pepper – pinch.6. Dumplings with green pesto
Preparation time: 30 minutes Ingredients (per 1 serving): – Dumplings – glass, – Basil – 4 leaves, – Parsley – 4 teaspoons, – Walnuts – spoon, – Garlic – clove, – Olive oil – 4 tablespoons, – Cocktail tomatoes – handful, – Salt – pinch, – Pepper – pinch. Method of preparation1. Cook the dumplings according to the package instructions. 2. Chop the basil and parsley, and place in a bowl. Crush the garlic and walnuts, and add to the herbs. Season with salt and pepper, add the olive oil, and blend to a smooth paste. 3. Pour the pesto into a pan and heat. Add the cooked dumplings and mix. 4. Transfer to a plate and sprinkle with chopped cocktail tomatoes. Nutritional value (per serving): – Energy: 619 kcal, – Protein: 7.2 g, – Fat: 47.3 g, – Carbohydrates: 41.4 g, – Dietary fiber: 3.4 g.7. Fruit Tiramisu
Preparation time: 15 minutes Ingredients (per serving): – sugar-free biscuits – 9 pieces, – brewed coffee – glass, – Greek yogurt – cup, – erythritol – 2 tablespoons, – cocoa – teaspoon, – strawberries – handful. Preparation method1. Mix Greek yogurt and erythritol in a bowl. 2. Place 3 1/2 biscuits in a dish. Pour a spoonful of coffee and 1/3 of the yogurt, as well as 1/2 teaspoon of cocoa, on each biscuit. 3. Repeat this process twice, so that you have three layers of biscuits and yogurt, with the top layer being yogurt. 4. Wash and clean the strawberries, cut them in half, and place them on the Tiramisu. Nutritional value (1 serving): – energy: 485 kcal, – protein: 23.6 g, – fat: 15.3 g, – carbohydrates: 63.4 g, – dietary fiber: 2.6 g.
