Italian food which concentrates on high-quality fresh vegetables, olive oil and herbs is particularly healthy and delicious. Although many of these recipes are less well-known than the iconic pizzas and heaped bowls of pasta, they are uniquely Italian and very flattering to the waistline.
Antipasto Platters
Traditionally served as the starters to an Italian dinner (antipasto means 'before the meal'), antipasto can just as easily be a meal in itself. Antipasto is not a specific recipe, but rather a collection of small savoury items served on a platter. Cold cuts of meat and salami, cheeses, marinated or pickled vegetables and olives are some typical antipasto components. For a low-carb version avoid any bready items, and focus on fresh ingredients. Cherry tomatoes stuffed with a cube of feta and some basil pesto are a cute and delicious snack, as are grilled peppers stuffed with tuna or devilled eggs. Indeed, any vegetable in Italian cuisine is liable to be stuffed, from mushrooms to artichokes. Dip bitter herbs and lettuces in olive oil and balsamic vinegar.
Italian Salads
Many Italian salads involve pasta or even bread; however, some hunting can reveal delicious low-carb recipes. Fennel and orange salad is an unusual recipe from Sicily. Grilled pepper salad is served with olives and has a garlicky dressing. Additionally, many Italian vegetables are made into simple dishes rather than cooked plain—green beans are served with onion, zucchini is fried with garlic and fresh peas are boiled with ham.
For a low-carb complete meal, serve some simply-baked fish with a large quantity of Italian salad.
Italian Soups and Stews
Italian soups are usually hearty and laden with pulses as well as vegetables. Chickpeas, beans and lentils are complex carbohydrates, but can be avoided for those on very low-carb diets. Broccoli soup is popular in Rome, while tomato and basil soup has a delicious Italian kick.
Stews are often laden with tomatoes and seafood, or unusual meats such as rabbit.
Frittatas
A quick and easy lunch dish, a frittata is an Italian omelette, heavy with vegetables. Frittatas can be flavoured with sundried tomatoes, herbs and onion, salami or chicken, and are thus a useful leftovers dish. Frittata is often served cut into wedges, and can replace bread as the side dish to a soup or salad.
Italian Desserts
Gelato is probably the most famous Italian dessert—it and its cousin granita are relatively healthy, fruity frozen desserts. Italian sweets also include custard in various forms, baked fruits and fruit salads. Most recipes are naturally suitable or easy adapted to a low-carb diet.
