Healthy Eating for the New Year

As you may know, not fueling up with the right nutrients can affect how well your body performs and your overall fitness benefits.  Even though healthy eating is important, there are myths that hinder your performance if you listen to them.

Below, you'll find some myth busters on healthy eating.

1.  Working out on an empty stomach.
If you hear a rumbling noise in your stomach, your body is trying to tell you something.  By not listening to it, you are forcing your body to run without any fuel.  Before you exercise or do any physical activity, always eat a light snack such as an apple.

Image via Wikipedia2.  Relying on energy bars and drinks.
Although they are okay as a special treat every once in a while, they don't deliver the nutrition or antioxidants you need to prevent cancer and other diseases, and are often loaded with sugar, artificial preservatives and colors, and other unhealthy things.  Fruits and vegetables are your best bets, as they are loaded with vitamins, minerals, fluid, and fiber.

3.  Skipping breakfast.
Skipping breakfast is never a good idea, as breakfast starts off the day's activity on a nourishing note.  Your body needs fuel as soon as possible, and without it, you'll be hungry or lack energy throughout the day.

4.  Low carb diets.
Your body needs carbohydrates for your muscles and the storing of energy.  The trick is to eat healthy carbohydrates, such as fresh fruits and vegetables, and don't load up too heavily on processed carbs such as white flour and sugar.

5.  Eating what you want.
Eating healthy and exercising doesn't give you an all-access pass to eat anything you want.  Everyone needs the same nutrients whether they exercise or not, as well as plenty of fresh fruits and vegetables!

6.  Not enough calories
Although losing weight involves calories, losing it too quickly is never safe.  You want to aim for 1 - 2 pounds a week - not more than that.  Always make sure that you are getting enough calories to keep your body and its systems operating smoothly.  If you start dropping weight too fast, eat a bit more often or add a few more calories to your daily intake.

7.  Skip soda and alcohol.
Water, milk, and juice are the best things for active people to drink.  You should drink often, and not rely on thirst to be an indicator, especially if you are not used to drinking enough.  By the time you get thirsty, your body is probably already running a bit too low. Once you get used to hydrating regularly, your body will kick up the thirst "thermostat", and you will notice yourself becoming thirsty more often.

Changing how you eat is always a great step towards healthy eating and it will affect how your body performs.  The healthier you eat, the better you'll feel.  No matter how old you may be, healthy eating is something you should strive for.  Once you give it a chance, you'll see in no time at all just how much it can change your life - for the better.

Make a resolution to eat healthy this year, and check back here often for easy and healthy recipes! (Don't worry - your tastebuds won't suffer, and we'll be sure to throw some special treats in from time to time as well.) You can also visit http://www.newholisticliving.com/cookingfromscratch.html for some more ideas.

Healthy Eating Resources:

Recipe - Chocolate Cashew Bark

I know you may have gotten your fill of chocolate last week...but really, who ever gets their fill of chocolate for long?! If you're suffering withdrawal cravings right about now, here is a tasty and decadent recipe that will hit the spot (and the pictures will make you drool)!  We try not to post a lot of sugary desserts on here, but sometimes you just gotta have one.... And the quality ingredients in this one make it a good exception to honor.

(For best results, use all organic and high-quality ingredients as suggested in the article.)

Yum! This is one I will be trying soon...

Chocolate Cashew Bark: sweet, slightly salty decadent toffee ...
A consistent favorite among recipients not just for gifts but also gatherings is my cashew bark, a confection of chocolate, salty nuts, butter, and sugar. Heat transforms the butter and sugar into a crisp toffee. The chocolate and nuts ...
Publish Date: 12/12/2010 17:34
http://ozarkhomesteader.wordpress.com/2010/12/12/chocolate-cashew-bark-sweet-slightly-salty-decadent-toffee/


 

What to Do With Christmas Dinner Leftovers?

Image via WikipediaAfter the big meal has come and gone, depending on the quantity of food you prepared and the number (and appetite) of your guests, you may have quite a few leftovers remaining!  Rather than eat turkey sandwiches 5 days in a row, check out this article for how to waste less food, and find creative ways to use up the remains of the day.

How to Waste Less Food This Christmas
If you do find some Christmas trimmings leftover in the fridge, consider using them up to make family meals. A traditional Boxing Day dinner for many families is cold meat, pickles and bubble and squeak - all made out of the Christmas ...
Publish Date: 12/13/2010 7:28
http://www.suite101.com/content/how-to-waste-less-food-this-christmas-a320111

 

Related articles on Holiday Meal Leftovers:

• Recycle Christmas Leftovers! (merrymicrofiberblog.com)
• Our five favourite ways to use up leftover turkey (recyclethis.co.uk)
• Planning for Christmas Leftovers (frugalrecipes.wordpress.com)
• Best Ham Leftovers Ever (wholefoodsmarket.com)

Unique Christmas Dinner Ideas

When the stockings have been filled then emptied and after Santa has made his appointed rounds, families around the globe begin the preparations (or in some instances continue them) to prepare the family feast that is most often associated with Christmas Dinner. There are many traditions around the world though sadly far too few families have the opportunity to experience some of the rich traditions and delicious foods that mark the Christmas holidays in other corners of the globe, or even across each individual nation.

Image via WikipediaIn certain parts of Italy, because of the Catholic tradition of abstaining from red meat on Christmas Eve day, there is a tradition of having fish for the evening meal. This is commonly referred to as a 7 fishes dinner and is a fascinating tradition for those who enjoy seafood. It's certainly a new and refreshing dinner idea for many people if you are looking for something a little different from the ordinary. Even if fish really isn't your food of choice there is no rule that says you can't prepare a nice Italian feast for your Christmas dinner. The important thing is that you have friends and family gathered near and prepare the food with love. You do not have to have turkey or ham in order for the meal to qualify as Christmas and there is no reason that you have to stick with traditions that you really do not enjoy. (My mother's family is Italian, and when they come to visit at Christmas, we usually have a great big homemade lasagna!)

A traditional German Christmas dinner might be a neat tradition to try in America as well if you are looking to introduce your family to various cultures or just want to do a little something extraordinary for Christmas this year. One thing to note is that many Germans have their Christmas Dinner on Christmas Eve rather than Christmas Day. A traditional German Christmas dinner often consists of dishes such as stuffed Christmas Goose, Potato Dumplings, Red Cabbage, and Baked Apples for dessert. Of course you do not have to choose a traditional Christmas dinner for your Christmas German cuisine - there are plenty of great German dishes that can be enjoyed if you wish to bring a German theme to your Christmas table. Do whatever tastes good and it might be best to choose foods that are relatively easy to prepare rather than those that are time consuming so that you can enjoy time with friends and family rather than cooped up in the kitchen.

Image by joneboi via FlickrIf a taste of the UK is what you have in mind for your Christmas Dinner table then you might find the foods bring a flavor that is a little closer to home than you may realize. Popular Christmas dinner favorites in the UK include dishes such as roasted turkey, roasted potatoes, brussel sprouts, dressing, and pudding pie. One interesting tradition that is popular in the UK is that of Christmas crackers, which hold little gifts and goodies inside.

Another interesting choice for your Christmas table may be to include your favorite Mexican dishes for dinner. Many Americans have a soft spot for Mexican cuisine and it is definitely warming to eat on a cold winter's day. The point is to make your Christmas dinner menu fun to eat, fun to prepare, and something that is likely to make your guests smile while building fond memories of your Christmas day.

The same may be said of most cuisines, even those from cultures that do not traditionally celebrate Christmas. Thai, Indian, Chinese foods make wonderful themes for a Christmas table if you are knowledgeable about the cuisine and willing to undertake the tasks of preparation as part of your Christmas dinner plans. The trick is really in finding dishes that are relatively simple to prepare, difficult to mess up, and can easily be skipped in the event that something does go wrong. There are tons of distractions on Christmas in most households and you do not want Christmas dinner ruined because one dish is proving difficult or impossible or (heaven forbid) gets burned, dropped on the floor, or eaten by the dog!

Merry Christmas, and Happy Christmas Dinner, from all of us at New Holistic Living!

 

Video - Tortilla Chips from Scratch

Image by cheeseslave via FlickrI once had a roomate who fried her own tortilla chips, and they were AMAZING! However, they would smell up the house, and of course weren't all that healthy....

Here is a lighter version that can be made in the oven, so you don't have to go to all the work of frying, and dealing with hot grease - super easy, but still yummy! (We recommend using olive oil for health reasons; you can also try this with flour tortillas, though the video shows corn.)

Cooking Tips : How to Make Tortilla Chips From Scratch
Making tortilla chips from scratch requires cutting either white corn or yellow corn tortillas into large triangles, tossing them in a bit of oil, spreading them out evenly on a cookie sheet and baking them at 400 degrees until golden and crispy. Whi...

Related articles on Tortilla Chips:

• Cold Weather Favorite~ Taco Soup & {Almost} Homemade Tortilla Chips (momblognetwork.com)
• Perfect tortillas: Making masa with Sueños chef Sue Torres (timeoutny.com)
• Crisp tortilla chips recipe by Phil Vickery (telegraph.co.uk)

Recipe-Beef Heart Stew

Looking for a daring but delicious dish perfect for these cold winter nights?  This one could come in handy - especially if you have a CSA membership where you sometimes get "extras," such as beef heart!  I had one in the freezer for a while, and finally decided to pull it out and find something to do with it. Image via WikipediaHowever, after looking around online, I couldn't really find anything that sounded like what I wanted. So I came up with my own, and it was AMAZING! (Sorry I forgot to take an actual picture, so this one isn't of my stew....)

Heart is typically considered an organ meat, but in reality, it is a muscle. Well prepared beef heart tastes like an extremely fine-grained, tender steak. It takes a bit of cooking time, but is really a pretty easy and simple recipe. Once you put it on to cook, you just need to stir it, and turn the heart from time to time.

Give it a try, and let me know how you like it!

Beef Heart Stew
Difficulty Level: Intermediate
Preparation time: 30 minutes
Cook time: 3 hours
Serves: A lot! (Or 4-6 really hungry people)

Ingredients:
1 beef heart (2-3lbs)
2 TB flour
2 TB butter
1/2 tsp ground black pepper
1 large onion
1 cup dry white wine
2 cups water (you can also use beef broth, but don't really need to, as this makes it's own amazingly flavorful sauce)
2 TB prepared brown (preferably whole grain) mustard
2 bay leaves
3-4 stalks celery
3-4 carrots
4 small (or 3 medium) potatoesSalt, to taste

Instructions:
1. Rinse the beef heart and trim off as much fat as you can. (Some recipes say to scrape off the outer membranes, but you can do this much easier after cooking if you like.) Coat with flour on all sides. Melt butter in large dutch oven and brown heart on all sides.
2. Add diced onion and saute for a couple of minutes.
3. Add white wine and stir well to get browned bits off the bottom of the pan (just push the heart around with the spoon to get it out of the way). Cook and stir a couple of minutes, until onions begin to soften.Then stir in mustard and bay leaves. Add broth. Stir well, sprinkle heart with black pepper, lower heat, and cover.
4. Cook covered for 2 hours, turning heart over every 1/2 hour.
5. Meanwhile, clean celery and chop into 1" pieces. Peel carrots and slice into 1" slices. Peel and dice potatoes (you can use a few more if you like - I love potatoes, and wished I had put in more than I did, as they picked up the flavor and were wonderful).
6. Add vegetables to pot, stir, and cover. Cook 1 more hour, stirring and turning heart about every 20 minutes.
7. Check heart for doneness. You should be able to slice off little pieces pretty easily, and when you bite it, it should be tender. Remove heart from pan, and let cool on cutting board for about 10 minutes. If there is any membrane or fat left on the heart, you should now be able to scrape it off easily with a sharp knife.
8. Cut heart in half lengthwise, then dice into cubes of desired size. (If it looks like too much meat, you can also slice some thinly and use later on salads, sandwiches, or in pita pockets with lettuce, tomatoes, and sour cream or other dressing - delicious!)
9. Return meat to pot, stir well, and add salt to taste. Serve hot, with crusty bread and a green salad.

A full-bodied red wine will go best with this rich, hearty, flavorful stew.

Cooked Foods On a Raw Diet

Obviously since this is a cooking blog, we don't spend a lot of time on raw foods! However, some prefer to follow a raw food diet as much as possible for the health benefits (and in fact, even if you don't go full-out raw food, a raw food fast can be VERY beneficial for cleaning and detoxing your system, so it's a great thing to throw into your healthy diet once in a while). I thought I'd throw in an article here for those looking for ideas for their raw food diet (or raw food fast) during the winter months.

Image via WikipediaDoes moving to a raw foods diet mean never eating hot food again? No, it doesn’t. Sometimes you want something hot. Hot food has always signified comfort for many of us. And on a cold, rainy day, carrot sticks or wheatgrass juice probably won’t cut it for most of us.

Most raw food, like our bodies, is very perishable. When raw foods are exposed to temperatures above 118 degrees, they start to rapidly break down, just as our bodies would if we had a fever that high. One of the constituents of foods which can break down are enzymes. Enzymes help us digest our food. Enzymes are proteins though, and they have a very specific 3-dimensional structure in space. Once they are heated much above 118 degrees, this structure can change.

Once enzymes are exposed to heat, they are no longer able to provide the function for which they were designed. Cooked foods contribute to chronic illness, because their enzyme content is damaged and thus requires us to make our own enzymes to process the food. The digestion of cooked food uses valuable metabolic enzymes in order to help digest your food. Digestion of cooked food demands much more energy than the digestion of raw food. In general, raw food is so much more easily digested that it passes through the digestive tract in 1/2 to 1/3 of the time it takes for cooked food.

Eating enzyme-dead foods places a burden on your pancreas and other organs and overworks them, which eventually exhausts these organs. Many people gradually impair their pancreas and progressively lose the ability to digest their food after a lifetime of ingesting processed foods. (I was actually just listening to a very interesting audio on this topic recently, and may post more about this soon....)

But you certainly can steam and blanch foods if you want your food at least warm. Use a food thermometer and cook them no higher than 118 degrees Fahrenheit. Up to this temperature, you won’t be doing too much damage to the enzymes in your food.

Related articles on Raw Food Diet:

• The raw food diet and a better quality of life (justslimming.com)
• Raw Food Diet: Ready To Take On the Challenge? (justslimming.com)
• Why is the "raw diet" considered healthy? (greenanswers.com)
• Raw Food Diet Explained (socyberty.com)
• Raw Foods for Longevity and Health (+ Walnut Pate Recipe) (eatdrinkbetter.com)

Recipe - Shitake Mushroom & Arugula Omelet

Here is a great CSA breakfast (or lunch, or dinner)!  (I made this this morning, using eggs, mushrooms, and greens from my CSA share.)

Shitake & Arugula Omelet

Delicious and filling, this is chock full of healthy goodness! (For the most health benefits, use all fresh organic ingredients, and make sure the eggs are from  pasture-raised chickens.)  Use more or less to expand the recipe easily - as listed below, will feed one to two people.



CSA Omelet with Shitake Mushrooms & Arugula (Serves 1-2)

Ingredients:
4-5 small to medium shitake mushrooms
Handful of young, tender arugula ("rocket") greens
2 TB real butter (preferably organic)
2-4 eggs (organic, from pasture-fed hens), beaten well
1/4 cup shredded cheese (Cheddar, Colby, Swiss, etc.)
Salt & fresh ground pepper to taste

Instructions:
1. Slice shitake mushrooms into thin strips.
2. Melt 1 TB butter in large skillet until it foams. Add shitakes and saute, stirring frequently, about 5 minutes (you may wish to cover the pan for part of this time, but remove cover to let any liquid evaporate for last couple of minutes).
3. Meanwhile, wash arugula and shake dry. Remove stems, and tear leaves into pieces.
4. Add arugula to mushrooms, stir well, cover, and cook 1-2 minutes longer.
5. Add remaining 1 TB of butter and stir to melt, making sure bottom of pan is coated. Spread mushrooms & greens evenly in bottom of skillet.
6. Pour eggs gently over vegetables to cover. Sprinkle with cheese. Cover pan tightly.
7. Let cook 2-3 minutes, then rotate pan, turn off heat, and let sit 3 minutes more, or until eggs are firm and cheese is melted.
8. Slide onto a plate and season with salt & fresh ground pepper (we like Himalayan Pink Salt especially well, both for its taste and health benefits)

(For more on CSAs, as well as cooking from scratch and other related topics, visit www.newholisticliving.com. ) 

Nonstick Cookware - Friend or Foe?

For the new cook, non-stick cookware can seem like a no-brainer - easy to cook with, easy to clean, and look at all the cute designs!

Image via WikipediaAnd indeed, these things may be true. However, when it comes to nonstick, there's more to consider than meets the eye. Many studies have shown that harmful particles may not only be released into the air from the lining during high-heat cooking, but of course also find their way into your food.

Here are a few considerations to think about before purchasing or using a non-stick pot or pan:

Longevity: Most non-stick cookware, though it may have a seemingly good price when you purchase it, will not last more than 5-7 years TOPS (and that's for the really good quality stuff, and assuming it is properly cared for). After that (or before), it loses its non-stick properties, often becoming even "stickier" than regular pots & pans! Most households actually end up buying new non-stick pans every 3-4 years. When you add it up, well...it adds up.

Durability: This ties into the previous issue, but also has potential health concerns. With use (particularly if used over too-high heat, or with metal utensils (a BIG no-no), the lining of the non-stick pan can begin to release particles into your food. Over time, these particles become flakes, and even (in some lower quality cookware), entire large pieces of the lining can peel off during use! While the jury is still out on just exactly how harmful this material is, I am not a big fan of eating parts of my cookware either way - and you shouldn't be either.

Waste: What happens to all those non-stick pans that get replaced every few years? Are they responsibly recycled? Most probably are not, since the whole pan would need to be refinished on the inside. Do they end up in landfills? Most likely. Not only is this a waste of all that metal, but think of what happens to the rest of the coating as it disintegrates and slowly makes its way into our waterways.... Yep - it goes right back into your body - and you thought you got rid of that pan years ago!

Image via WikipediaSo what is the solution?  There are LOTS of great cookware options out there. Each has its pros & cons (we'll cover some of these here from time to time - and listed a few examples below; there is also some more cookware info on our website at http://www.newholisticliving.com/cookingfromscratch.html), but in general stainless steel, cast iron, and glass can all be good choices. (If you are going the cast iron route, either get a "pre-seasoned" pan, or be prepared to spend some time to properly season and seal it before regular use.)

Really good cookware may be more expensive up front than some of the cheaper non-stick types (except for cast iron), but they can last you many many more years (even generations), so in the long run, you'll end up spending a lot less anyway. If you can't afford a whole set of great cookware at once, pick up a piece at a time, when you can afford it, and soon you'll have a great set that may last you the rest of your life.

So what if you already have non-stick cookware at home? We don't recommend just throwing it out if it's in good condition (though eventually you may need to find a recycler that will take it), but there are some steps you can take to maximize your health while using it.

1. Don't use the pan over high heat. Non-stick cookware is best used over medium heat or lower. If you need to sear or fry something over high heat, use stainless steel or cast iron instead.
2. NEVER USE METAL UTENSILS IN A NONSTICK PAN! Plastic, silicone, or wooden utensils ONLY are okay for use with a nonstick surface.
3. Wash as soon after use as possible by hand, with hot water and gentle soap and a sponge only - do not use harsh abrasive cleaners or scrubbers (a plastic scrubber may be used if necessary, but you shouldn't need it in a non-stick pan), and be sure pan is completely dry before storing. (Do NOT wash in a dishwasher!)
4. From time to time (about every 3-4 uses) wipe inside lightly with paper towel dabbed with cooking oil before storing.
5. If you notice the pan is losing its nonstick properties, or if you see any peeling or flaking of the lining, replace the pan immediately with something more durable and healthy for you and your family.

Related articles on Nonstick Cookware:

• Are Non-Stick Pans Messing With Your Health? (self.com)
• Can I use a frying pan and be green? (guardian.co.uk)
• Cookware : Things You Must About It (mydecorarticles.com)

 

Video - Creamy Potato Soup

Here's one to impress the guests!  Easy and delicious, it's also very rich, so is best saved for special occasions.  (And please disregard the tip about the Velveeta. That is not real cheese, and really not even fit for human consumption in my opinion! Smoked gouda should be relatively easy to find, and if not, regular gouda would be fine - just with a different flavor.)

Yum!  Try this one next time you have a special dinner, and you won't be disappointed!

Creamy Potato Soup Recipe
One of America's favorite comfort foods, potato soup is served everywhere from steakhouses to country diners. Hi, I'm chef Jason Hill of Chef Tips and today we're making a creamy potato soup recipe that's dressed up with smoked gouda cheese. If you c...

Related Potato Soup Recipes:

• 5 Winter Soups Recipes (mademan.com)
• Potato, Spinach and Sausage Soup (comfycook.wordpress.com)
• Potluck: Potato Soup (notecook.com)

 

Recipe - Garlic Mashed Potatoes

Potatoes are an incredibly versatile vegetable, but the most common potato dish has got to be the all-around favorite - mashed potatoes. I like mine with garlic, creamy and buttery, with or without skins.  I've made a few different versions, but here is one great recipe bound to make your tastebuds happy, and please all mashed-potato lovers!


Roasted Garlic Mashed Potatoes Recipe | Steamy Kitchen
4. For Creamy and Smooth Roasted Garlic Mashed Potatoes: In the pot, add 4 tablespoons of butter, 1/2 cup of heavy cream, salt and roasted garlic and turn the heat to low. Use a potato ricer to mash the potatoes into the pot. ...
Publish Date: 11/16/2010 15:42
http://steamykitchen.com/12025-roasted-garlic-mashed-potatoes.html

Related articles on Mashed Potatoes:

• Meathead Goldwyn: The Secret to Buttery Garlic Mashed Potatoes (No Gravy or Cream Needed) (huffingtonpost.com)
• Thanksgiving Leftovers Recipe: Mashed Potato Puffs (thekitchn.com)
• How To Make Mashed Potatoes for Just Two People (thekitchn.com)
• Just Because: How To Make Mashed Potatoes [Do The Mashed Potato] (jezebel.com)

Fast Facts On Potatoes - Natural Health Food

Throughout America, potatoes are the most popular vegetable, even being ahead of other well known vegetables such as lettuce, tomatoes, and onions. You can cook potatoes in a variety of ways, and they are included in one out of three meals eaten by Americans. When they are prepared in a healthy way, a potato can be an excellent source of energy and also pack a nutritional punch. Image via Wikipedia

Like oranges, potatoes are very high in vitamin C. The fact is, one medium potato contains 45% of the vitamin C that's recommended for good health. Potatoes are also high in fiber and carbohydrates and contain more potassium than a banana.

Despite the common misnomer, potatoes themselves actually aren't fattening -- the potato is naturally low in calories and contains no fat, sodium, or cholesterol. The skins of potatoes provide a helpful dose of fiber, iron, potassium, calcium, zinc, phosphorus, and several B vitamins.

You can prepare potatoes by boiling them, steaming them, or even roasting them. If at all possible, you should avoid putting potatoes in the refrigerator or freezing them, as cold will turn the potato starch to sugar and cause them to turn dark when they are cooked.

Image via WikipediaWhen you store potatoes, keep them in a cool, dark place. Exposure to light will cause them to turn green and bitter. You can store them in the basement or root cellar if you have one. Potatoes should be stored in a paper bag, as plastic will trap moisture and lead to rot. (Paper will also help keep out light.)

From mashed potatoes to baked potatoes, a potato is something we all know and love. They serve well as part of many different tasty foods, and they provide our bodies with plenty of healthful benefits. We all eat potatoes, and some of us even grow our own (they are pretty easy to grow). Whether you grow your on or buy them, the potato is the one vegetable that makes everything just a little bit better.

Related articles on Potatoes:

• Rethinking Potatoes (eatdrinkbetter.com)
• Lose the weight, not the potatoes (eurekalert.org)
• Tony's Table: Yukon Gold Potato Salad (newyork.cbslocal.com)

Tiramisu - The Classic Italian Dessert

I could literally spend a month blogging just about Italian food, but I want to cover other cuisines as well, so I'll move on....for now....  :-)

But a discussion of Italian food would not be complete without dessert! Here is some info on the most classic and favorite of Italian desserts, as well as a video and recipe.

Image via WikipediaToday Tiramisu is the most popular of Italian food desserts.  It graces the menu of nearly every Italian food restaurant.  However, its rise to fame has been meteoric; it wasn't even invented until the 1970's in the Veneto region of Italy.  It didn't even gain widespread popularity until the early 1990's.  It is a unique blend of ingredients that separately seem to not go together at all.  However, when correctly blended together they form one of the treasures of Italian food.

Image via WikipediaThe first ingredient is Mascarpone cheese.  This cheese has very deep roots in Italian food.  It was made as far back as the 13th century in the region of Lombardy.  This cheese is concentrated milk cream and has a very high fat content, getting up to seventy-five percent.  It is a smooth and creamy cheese.  Traditionally it has been considered to be more of a winter dish and therefore shows up in more of the seasonal Italian food dishes.  This is mainly because of its high calories and the fact that when it was first produced there was no refrigeration and this delicate cheese does not keep well in hot temperatures.  Like many other Italian foods, the best Mascarpone cheese comes directly from Italy.  However, it you're an Italian food lover making Tiramisu at home, there are plenty of makers of Mascarpone cheese in America.

The next ingredient is Zabaglione cream.  This is a true classic Italian dessert.  It hails from the world renowned kitchens of Venice.  When it originally became a popular Italian food dessert it was made with yolks, honey, and a sweet Cyprus wine.  However, today the cream has taken on a new flavor.  To begin with sugar is substituted for the original honey.  The most stated difference in taste though, comes from the use of Marsala wine instead of the sweet Cyprus wine.  This cream can be made from home and is easier to make than most Italian food chefs let on.

The third ingredient is the most distinctive factor of Tiramisu, espresso.  This shot of caffeine is where the dessert gets its name, which means "pick me up".  This is a coffee that is true to Italian food and is much stronger than American coffee.  Espresso is the most important coffee in Italian food and can be seen following many Italian meals. 

The fourth and final ingredient is Ladyfingers.  These popular cookies originated in Italy and have made numerous appearances in not only Italian food, but in many other national cuisines.  These cookies are remarkably light due to the fact that the dough with which they are made is rich with whipped egg white.  They are immensely popular and one of the most appreciated Italian food desserts in Italy.

These four ingredients blended together just right and topped off with chocolate make an Italian food dessert that is as popular as the individual ingredients.  Make sure when you prepare this at home that you take great care in choosing the ingredients, it will really make a difference in the quality of Tiramisu.

Here is a short video showing how easy it can be to make your own Tiramisu (don't be scared - instructions are also given in English):

Tiramisù, Italian original recipe
Tiramisù Recipe. The world's most famous Italian recipe. Recipe, photos and instructions in Italian ricette.giallozafferano.it . Other recipes www.giallozafferano.it

Find More Italian Recipes:

Keeping Italian Food Healthy

It seems recently that among health circles Italian food has gotten a bad rep.  With the advent of Atkins many former Italian food fans have steered clear of the cuisine because of all the pasta that is used.  However, this idea that pasta will make you fat is largely unfounded.  A diet of Italian food, especially from the Mediterranean, is actually very healthy and will keep you looking and feeling great as long as you know what Italian food to eat and how to prepare it.

Image via WikipediaA great example of the fact that Italian food will not make you fat is in Sophia Loren.  She told the world in her book that she grew up on spaghetti and ate it constantly.  She says that it is not the pasta that makes you fat; it's what you put on top of it.  People who gain weight eating Italian food typically do so not because of the pasta, but because of creamy sauces like Alfredo sauce and because they eat too large portions (a common issue in American today, no matter what type of food you're talking about).  Italian food from the Mediterranean doesn't rely on rich, thick sauces and uses olive oil instead of butter, making it very healthy.

It all starts with the ingredients you use.  For good, healthy Italian food you want to make sure you stock the kitchen with quality pasta, olive oil, garlic, onions, lean meat, fish, and seafood.  For seasoning you will want some herbs like basil, oregano, and parsley.  You'll want to stay away from a lot of cheese and perhaps only get a little parmesan cheese to top your favorite Italian food dishes.  The creamy and cheesy Italian food dishes are the ones you're going to want to stay away from to keep a healthy diet. 

There are lots of different light Italian food meals that you can prepare with these simple ingredients.  Here is one to start you off, an Italian food classic -- pasta with tomato sauce (this is a vegetarian version).  You can use any type of pasta you want and you might want to try livening it up with a new shape, or try fresh instead of dried.  Italian food is not just spaghetti noodles.

Boil the pasta in water with a dash of salt.  Make sure not to overcook the pasta.  You want it to be firm, yet tender.  The most common mistake made in making Italian food is making mushy pasta.  For the sauce simply chop up some garlic, an onion, and some tomatoes (you can try other additions if you like - mushrooms, eggplant, or celery are some other interesting ideas which add their own depth of flavor).

Image via WikipediaTake a tablespoon of your quality olive oil and sauté both the garlic and onions (and other veggies, if using) until they are soft.  Once that is done add the tomatoes and cook until all the ingredients are blended together well.  To top it off add your favorite herbs such as parsley, oregano, or basil.  Try different combinations of herbs, there is no definitive herbs for Italian food so experiment and give your sauce your own signature flavor.

Serve this sauce over your hot pasta and if you want put a little sprinkle of parmesan on it.  This is a simple Italian dish that stands on its own and you won't need to eat bread or anything else with it, but you may add a green salad for a complete and healthy dinner. This is a great example of how healthy Italian food is supposed to be, light and fresh, and easy to prepare. 

Feel free to try different variations on this recipe.  Italian food is full of a variety of pastas and recipes that can keep you satisfied and healthy as long as you stay away from the heavy sauces and creams. (Though there's nothing wrong with indulging in one once in a while, as long as you don't overdo it!) 

(For some more great Italian recipes, see cookbooks below.)