Tag: healthy eating

Italian cuisine

Surprise! I’m back from a surprise weekend break in Lampedusa!

I didn’t know much about this little island, but I quickly found out … Lampedusa the land of sea, sun and good food!

Lampedusa is the largest island of the Italian Pelagie Islands. With a surface area of 20.2 square kilometres, it  is the southern-most island of the Republic of Italy; closer to Tunisia than it is to Sicily, even though it forms part of the Sicilian Province of Agrigento. Lampedusa is referred to as the Tropics of the Mediterranean.

A must destination if you love the sun, sea and good food.  And that’s what I’m going to talk about, today … good food … Italian food!

What makes Italian food so unique?

The Italians are renowned for their mercato – food market.  They are known to go to the markets first thing in the morning and buy the freshest produce they find.  They will choose seasonal, local produce over fruit, veg and fish which are “force produced”. This is a  cardinal secret behind Italian cuisine.

The second secret is keeping food simple.  Most Italian dishes consist of fresh food which is cooked in the simplest way possible.

 

Grilled fresh tuna.JPG

Grilled fresh tuna

 

Up to this very day, a lot of Italian households still prepare their own homemade pasta. In Italian households and restaurants sauces are made from scratch; they do not come in jars. They like their ragù made with fresh tomatoes, but more often than not, most dishes come with a simple drizzle of extra virgin olive oil and some balsamico.  Gravy has no space in Italian cuisine.  When food is nice and fresh, you don’t want gravies and sauces masking the taste.

The Italians also respect tradition.  They do not forsake quality for quantity.  A perfect example would be the famous Parmigiano Reggiano. The slow process behind making this renowned cheese has come down over the centuries through generations.  It takes time to produce cause it needs to mature for months, but Italians will not choose to speed up the process. They know that people from all over the world are prepared to pay the right price for a matured piece of Parmigiano.

Last but not least, the Italians have flair when it comes to food.  They are known to be capable of whipping up a healthy meal with the most basic of ingredients.

Lunch - simple salad

Salad made with basic ingredients

 

For Italians, cooking is an art full of amor propio – true love – which has come down through the generations. The food cooked in Italian households is same food you find in restaurants, with very little or no tweaks at all.

What makes Italian food healthy?

By and large, most Mediterranean food is healthy, but I guess the Italians’ way of life adds to the benefits of their cuisine.

In Italy people take their time to eat.  Dining with friends and family is an experience which cannot be rushed.  Most restaurants do not take “second sittings”, as has become customary in most of Europe, including Malta. You are allowed to enjoy and savour your food; fresh, wholesome food served in sensible portions.

The Italians eat to live not live to eat.

Chef Gennaro Contaldo is one of the brains behind the chain Jamie’s Italians.  Here are some of his recipes for you to try.  Go for it and let me know how you get on.

 

My thanks go to

The Ultimate Guide to the Mediterranean Diet

Dr Hyman – The Secret Way Italians Stay Healthy and Thin

and to Vimeo.com

 

Colette CumboLeave a comment

Kids’ lunch box

When my daughter was in kindergarten, I got a call from the playschool asking if my daughter had a medical condition which prevented her from having sweets. What a question! I explained that I chose not to give my daughter sugary stuff in her lunch box. Bet they thought I was weird! (Patience …)

Lion-Jungle-BentoYears later, my granddaughter is not allowed to take sweets to school.  Times changed. Schools (in Malta) no longer allow sweets in a kid’s lunch box. Some schools allow birthday cakes (which I think should also stop).  But, in the main, children, especially in junior schools (5-10 years) are encouraged to get “healthy” lunches.

What are healthy lunches?

Healthy-Lunch-Ideas-for-Kids-at-Home-copy1Children can be fussy, and some even more than others.  I remember my son was ever so difficult with his packed lunches, but we got there in the end.  I think, the secret of a “healthy” lunch is fresh, simple food; no fuss, no frills.  Children love colour … go for it! The more colourful their lunch, the healthier it is. Mix and match from raw vegetable sticks to cherry tomatoes to different kinds of bread and pieces of fruit plus plenty of water. Variety is the spice of life … keep them guessing what’s for lunch or involve them; whatever works best for you.

Kids’ lunch box ideas

I do not use processed meats (in fact, I do not eat meat at all) so  will suggest alternatives.  Hopefully, you will find something your kids like …
salmon burgerThe first recipe that caught my attention is this superhealthy salmon burger.  It makes a nice supper and can also double-up as a school lunch.  Children love burgers and fish fingers; go healthy and make your own mushroom and chickpea burger. If children are brought up eating wholesome foods, they will grow to love them. How about a slice of minty salmon and broccoli frittata with some tomato salad or a Vietnamese chicken baguette?

With a little bit of planning and imagination the possibilities are endless.  Healthy lunches for … kids gives you more tips and suggestions on what to put in your kids’ lunch box.



Bibliography


bbcgoodfood.com


 


Photo credits


followinginmyshoes.com


bbcgoodfood.com


 



		
	

			

				

			
 Colette CumboLeave a comment		

		


				
					


	


		
		
Real powerfoods

	


	

		
What are “powerfoods”?


In all probability you have quite a selection of powerfoods in your kitchen.  You  are just not aware of their potential.  Powerfoods are, very much, everyday foods; real foods – from the earth to the table – to use one of my favourite expressions!  Powerfoods are made up fruits, vegetables, nuts and seeds, grains and beans as well as some exotic stuff, such as green tea, honey and turmeric.


Why are these foods classified as powerfoods?


Powerfoods energise and balance the body.  They make you feel good and healthy. Powerfoods are almost always whole, but not necessarily raw or gluten-free.  Their chemical influence on the body includes:


    

  • Alkaline-forming vs. acid-forming
    • 

  • Organic vs. chemical-infused
    • 

  • Raw vs. cooked
    • 

  • Gluten-free vs. gluten-containing foods
    • 

  • Complex carbohydrates (smart carbs) vs. simple sugars (dumb carbs)
    • 

  • Whole vs. processed.
    • 



food-face-900


Here is a list of powerfoods (thanks to RealFoodforLife.com) with their nutritional benefits:


Fruits:


Apples: Powerfood Pomme


Bananas:  Healthy, Silly and Sexy   


Lemons: the Alkaline Powerfood


Mangos:   10 Health Benefits


Pears: ‘Gift of the Gods’


Pumpkins:  the biggest powerfood…ever!


Saskatoons: Our favorite berry.


Raspberries:  Summer Red Powerfood.


Watermelon:  It’s alkaline and tastes soo good.


Vegetables:


Asparagus:  The Balanced Powerfood


Cabbage: The big Powerfood for glowing skin and hair – some say it collects “moon power”


Carrots:  This crunchy powerfoods have health benefits that go beyond your eyes!


Celery for Weight Loss and Calm


Cranberries:  The little powerfood with a big punch!


Green Peas:  Much MORE than a poor man’s meat!


Onions:  The World Health Organization says “Eat them for Better health”


Spinach:  The First Green Powerfood


Squash:  Powerfood for all seasons


Zucchini Love:  Why Diana Had to live on this nutritious powerfood


 Nuts and seeds:


Almonds: King of nuts


Walnuts:  The crinkly powerfood with the highest antioxidant activity of any nut


Pumpkin Seeds: The alkalizing seed


Grains and beans:


Brown Rice: Why it is better then white rice


Lentils:  This high protein, low cost bean is a stable of healthy diets


Millet: The alkalizing grain


Quinoa Powerfood: This nutty flavored powerfood  is pronounced Keen – Wa


Oatmeal: 10 smart reasons to enjoy oatmeal.




Exotic:


Green Tea:  the Powerfood that Rules the World


Honey: 10 Health Benefits


Miso: Powerfood from the East


Seaweed: Ancient Powerfood


Stevia:  Learn its sweet benefits


Tumeric:  The REAL Spice of Life.


I bet there’s hardly one item on the above list you are not familiar with.  Too right!  Powerfoods are real foods.  Good natural food … try to go for organic when you can and if not, wash your fruit and veg well.


Out with food supplements and in with powerfoods.


For further reading go to http://realfoodforlife.com/


 


			

				

			
 Colette Cumbo2 Comments		

		


				
					


	


		
		
Fruit and Vegetable Festival

	


	

		
On Sunday morning I went to the fruit and vegetable festival in Zebbiegh (Malta).  I had to ask how to get there! Never mind … There were stalls with very old bric-a-brac, an elderly woman spinning sheep’s wool, live folklore singers, old trucks and cars on show, a section for animals and, as one would expect, stalls with fresh fruit and veg grown in the area.


Fruit & Veg Festival (5), iz-Zebbiegh, Malta


The festival


The festival is organised by the farming community of Mgarr, Malta (there’s also Mgarr Harbour in Gozo).  It’s a very small fest and cannot be compared to similar festivals abroad. I did not count the number of stalls, but off the top of my head, I’d say there were no more than 10 selling fruit and veg. But it was worth the trip … nice crisp lettuce, picked from the fields earlier on that morning, bright green broccoli, marrows, field tomatoes, potatoes, onions, strawberries, peppers, melons … a rainbow of colours … everything so crisp and fresh … and at a good price too!


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Local produce


Mgarr is a rural village located in the north of the island of Malta.  It is renowned, across the Maltese Islands for its agricultural produce.  Mgarr is one of the few places, in Malta, where fresh water springs are found and the soil in the area is, kind-of, reddish brown. The fruit and veg grown here taste so much better than produce growing elsewhere on the island, where treated water is used.  The Mgarr strawberries are the cream of the crop!


Fruit & Veg Festival (6), iz-Zebbiegh, MaltaI was not the only one who planned to get my weekly fruit and veg from the fest.   The vegetable stalls were so busy; everyone choosing the best they find.


For some reason, I seem to have an affinity with food markets – big or small!


 


 


 


 


			

				

			
 Colette Cumbo6 Comments		

		


				
					


	


		
		
Some fat is good for you

	


	

		
I came across this video which I thought I’d share with you.  I appreciate it is advertising a new book, but the message of the video is worth bearing in mind.


So much for low fat foods! In order for food to be stripped from its fat content it has to be processed; no thanks.  How can cheese slices  be called cheese? They remind me of plastic! Starchy foods – rice, potatoes, pasta – are OK in moderation (unless, you’re Lionel Messi).




I am inclined to go for real food … from the earth to the table.  Thanks to progress, we have to be mindful of the amount of pesticides and chemicals used, but I believe it is still the better option.


A friend of mine left a very relevant comment on my “Strawberries” post the other day, “…we have to go backwards to go forwards” – so true!


What do you think?


 


 


 


			

				

			
 Colette Cumbo1 Comment		

		


				
					


	


		
		
Do I gain weight eating healthy food?

	


	

		
Yes; my ex-personal trainer used to say, “Losing weight is a question of math! Energy in minus energy out must leave you with a deficit.”


My friends and colleagues say it’s easy for me, because I eat healthy.  True; I do eat healthy.  But, it does not mean I do not gain weight when I relax my portion control.


Portion distortion


When you compare today’s food plate to that of 20 years ago, you will understand the term “portion distortion” in a flash.  Today’s plates are bigger and we tend to fill them up.  The end result is – over-eating.


Avoid portion distortion


Calorie intake depends on lifestyle.  For example, my problem today is, I still eat the same amount of food like I did when I went to gym six days a week.  Not good!


The Palm Rule


Food portions are smaller than we think. A portion of lean protein for a guy is approximately twice the size of his palm; for a woman it’s half that amount.


Fruit is another healthy food to watch out for.  It contains a high level of natural sugars which hinder weight loss if consumed in large amounts.  If your goal is to lose weight, try and stick to having 2 – 3 portions of fruit a day.


hw_handportionchart_1222


Socialising


Eating out can get tricky when you are watching what you eat.  Vegetables are a healthy choice, but not when they’re covered in butter.  At home, I do not hesitate to have a baked potato or wedges, but when I eat out I avoid baked potatoes. They’re loaded with fat; sometimes worse than fries.


So for those of you who think healthy eaters are lucky … think again!  Too much healthy food can still make you gain weight.  Experience taught me it’s best to be a mindful eater.


The benefits of training yourself to eat sensibly carries a life-time guarantee.


 


			

				

			
 Colette Cumbo1 Comment