Italians are known for their amazing Italian cuisine, especially their pasta, gelato, and coffee. While all three are fine to consume in moderation, it is easy to find yourself over-indulging. Luckily, all of these treats can be made more healthful.
Italian Cuisine: Pasta
Pasta is delicious, but it is also loaded with carbs and has very little nutritional value. By replacing the pasta in an Italian dish with sliced courgette or spaghetti squash, you’ll still be able to enjoy the sauce (which has all the flavor anyway!) without eating empty calories. To make courgette “noodles,” slice and then steam one courgette per person. Let the courgette drain for a few minutes before plating in order to remove excess moisture. If you’re using spaghetti squash, use a quarter of a squash per person. Cut the squash in half, scoop out and discard the pulp and seeds, and bake the squash in the oven for 30-40 minutes at 375 degrees Fahrenheit. When it’s done, rake a fork lengthways over the squash to create spaghetti-like strands.
Italian Cuisine: Gelato
Gelato is a perfect treat, especially on a hot day. Homemade banana “ice cream” will satisfy your craving for something cold and sweet. Peel, chop, and freeze several bananas. When they are frozen, take them out and let them thaw for a few minutes. Use a food processor or blender to whip the frozen bananas until they are similar to the texture of soft serve ice cream. If you prefer harder ice cream, place the blended bananas back into the freezer for approximately 15 minutes. This recipe is very versatile, and you can experiment by adding a variety of toppings. For an extra-special dessert, add chopped nuts, a few chocolate chips, and marshmallows to create a healthier version of rocky road ice cream.
Italian Cuisine: Coffee
If you’re a coffee fanatic who loves nothing more than a steaming cup of java, this next recipe is perfect for you. Coffee provides a nice dose of caffeine but has little else in terms of nutrition. If you’re the kind of person who doesn’t like to eat in the morning, try replacing your first or second cup of coffee with a nourishing, deluxe version. Pour one cup of brewed coffee into a blender. Add 1 tablespoon of extra virgin coconut oil, 1 tablespoon of cocoa powder, 1 teaspoon of chia seeds, and 1 scoop of your favorite protein powder (vanilla works great). Blend until there’s a nice froth at the top. This is a great morning drink, because not only does it taste great, but it also provides caffeine, healthful fats, antioxidants, and protein. You’ll be alert and satiated until lunch!
These recipes will allow you to indulge your taste buds and enjoy your favorite Italian treats without sacrificing your health or your waistline. Experiment with a variety of different food substitutions, and you’ll be pleasantly surprised at how easy and satisfying healthful versions of Italian cuisine can be!
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