Italian Cooking - a healthier lifestyle.

Italian Food


Scientific studies have shown that people living in Mediterranean countries have amazingly low rates of heart disease, certain types of cancer, and tend to live longer. Although their diets contain a higher intake of fat than say the Americans, this appears to reinforce the idea of quality rather than quantity.

The typical Italian diet throughout Italy features fruits, nuts, fresh vegetables, whole grains, beans, lentils, and other types of beans.

There is also a balance of fish, poultry, and red meat in the diet. Surprisingly, many meals feature no meat at all. Diary products such as butter and cream aren't absent from recipes, and the primary source of fat is olive oil.


According to The New England Journal of Medicine, by being on a Mediterranean diet, the longer ones the life span can be, with lower mortality rates.

Olive oil is often described as the golden elixir of life in the Mediterranean diet. In the Mediterranean countries, olive oil is consumed more than other types of oils. Studies have shown the mono unsaturated fat in olive oil is considered to be the healthiest type of general fat. Medical facts indicate that Mono unsaturated fat is believed to lower bad cholesterol and may help in reducing heart disease. Olive oil provides essential fatty acids for  healthy skin and the development of body cells. It is also believed to offer protection against certain cancers, such as breast cancer and colon cancer. Olive oil is a good source of vitamin E, the anti-oxidant vitamin which is usually in short supply in other diets.


This fiery dish gains its name 'Arrabbiata' (angry) because of the use of chillies and is very easy to make. When preparing this 'angry dish', feel free to use as much chillies as you want.  Make it as mild/hot as you like.

The best 'Arrabbiata' should be cooked in its minimalist form and should not contain meat (usually bacon). The base for this 'Arrabbiata' sauce is an aglio, oglio e peperoncino (garlic, olive oil, and dried red peppers. However, in this recipe we will be using  chopped tomatoes. The adding of Parmesan any other cheese is not recommended as this would overwhelm the true flavour of the dish. Why not try this simple Italian recipe for  Penne Arrabbiata.


Preparation time: 5 mins
Cooking: 25 mins
To serve 4, you will need:

Ingredients:

400 g (14 oz) Penne pasta - cooked "al dente".
90 ml (3 ½ oz) olive oil, Extra virgin would be best.
2 cloves of garlic - finely chopped
2 or 3 Whole fresh red chillies - roughly chopped
500 g Chopped tomatoes
A small handful of flat leaf parsley - roughly chopped
Salt for seasoning and taste

Cooking method:

Chop the garlic and chillies.
Heat the olive oil in a pan (medium heat) and add the chopped garlic and chillies into the pan.
Sauté until the garlic becomes golden in colour.
Add the chopped tomatoes.
Stir for a few seconds.
Season with salt and stir again.
Cook on medium/low heat for about 20-25 minutes, to reduce the sauce.
Boil the pasta until it is cooked 'al dente' - cooked but not hard. Drain the pasta and add it into the pan containing the sauce.
Stir for few seconds, ensuring the pasta is coated with the sauce.
Sprinkle with the chopped parsley.
Give a quick stir and serve immediately.

Bouno appetito!

For more Italian recipes click here.