Most people don't think of Italian cooking as a celebration of vegetables, but many of the best Italian dishes feature fresh plant-based items as the main ingredients. As Jo Marcangelo, author of "Italian Vegetarian Cooking," points out, it's a common practice for Italians to make daily trips to nearby markets for fresh vegetables to put in dishes. The taste and quality of such items are so paramount that they can make or break a meal.
Ingredients
A hallmark of excellent Italian cooking is a fresh, bright flavor. Plant-based ingredients such as fresh pasta, herbs and vegetables are some of the best vehicles to impart that flavor and highlight the inherent simplicity in a dish. For the strongest flavors and best quality, shop at farmers' markets or Italian markets, and prepare meals on the same day you buy the ingredients for them.
Health
The Mayo Clinic and American Dietetic Association encourage vegetarians to follow a food pyramid that features grains, proteins, vegetables and fruits and includes fats at the top. Much of traditional Italian cooking is high in fat and contains a lot of olive oil or cheese. By cutting down on the amounts of those ingredients and relying on fresh vegetables and herbs to flavor a dish, vegetarians can make their Italian meals healthier overall.
Meat-Free Meals
Some traditional Italian meals, such as eggplant Parmigiana, are naturally meat-free. Other Italian dishes feature meatless ingredients that chefs can make into the main attraction, the most common of which are cannellini beans, fava beans, mozzarella and olive oil. Try using fresh vegetables and Italian herb mixtures to let such ingredients shine in pizzas, pasta dishes or gnocchi.
Sides
A fitting side dish complements an entree and showcases additional ingredients. Roasted vegetables drizzled with olive oil, bruschetta, frittatas and simple green salads are all useful side options. The authors of "The Complete Italian Vegetarian Cookbook," Jack Bishop and Ann Stratton, note that preparing tasty and satisfying side dishes is especially important when vegetarians are preparing food for people who tend to think that meals are not complete without meat.
Nutrition
According to the Vegetarian Resource Group, many people who follow a plant-based diet do not get enough protein, calcium, iron, omega-3 fatty acids or vitamin B-12. So, making Italian dishes that contain those minerals is a wise nutritional choice. All cheeses and dairy-based foods, such as panna cotta, are rich in calcium and contain vitamin B-12. Tofu and other soy products can be used as substitutes in Italian meat dishes, and they contain protein and iron. Try serving Italian bread or salads with flaxseed oil or canola oil to get omega-3 fatty acids.
Member Comments