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HEALTHIER TRADITIONS COOKBOOKITALIAN18 Classic Italian DishesCauliflowerAlfredoF O R H E A L T H S T U D I E S

SPECIAL THANKSto collaborators & contributorsDietitian Christina Badaracco, MPH, RDNChristina Badaracco is a registered dietitian nutritionist seeking to improve access to healthyand sustainable food for all Americans and to educate them about the connections betweenfood and health. Christina has conducted surveys for The Lexicon and the Teaching KitchenCollaborative, clinical nutrition research at the National Institutes of Health, menu planningand nutrition education at the Oakland Unified School District, and communications at theEnvironmental Protection Agency’s Office of Water. She has also enjoyed contributing tochildren’s gardens, farmers’ markets, and a number of organic farms. She has taught andtutored in science and writing for many years. She contributes monthly articles about nutritionto Soulful Insights, consulted on two previous cookbooks for the Transamerica Center forHealth Studies, and recently co-wrote a book about the farm bill. Christina completed herdietetic internship at Massachusetts General Hospital. She earned her Master of Public Healthdegree from the University of California, Berkeley, and her bachelor’s degree in Ecology andEvolutionary Biology, with a certificate in Italian Language and Culture, from Princeton University.Dietitian Stacy Leung, RDN, DYN, CYTStacy is a New York-based registered dietitian nutritionist and yoga instructor focusing onmindful eating and plant-based health. She has experience working with individuals and familiesfrom a variety of cultural backgrounds, including adolescents and pregnant women. She takesa holistic approach when working with clients, looking at overall lifestyle and habits in additionto food. Stacy believes everything can fit when it’s kept simple, honest, and joyful. Learn moreabout her at www.stacykleung.com or follow her on Instagram @stacykleungrd.Video Producer Meeno PeluceBeginning his life of adventures in Amsterdam, Kathmandu, and southern India, Meeno grewup on the road with his gypsying parents and then came back to Hollywood for a childhoodas a successful actor alongside his sister, Soleil Moon Frye. As an adult, he’s gravitated to theother side of the lens and has been a professional photographer and filmmaker for the past25 years. Meeno’s wife, Ilse, is his production designer and all around aesthetic partner in crime.Their CHICKS, Bindi and Mette, are their full time muses and they do shoots all around the worlddisguised as family adventures. They live on a renowned urban homestead in the hills aboveEast LA they call Skyfarm. Meeno shoots advertising around the country and entertainmentback in his hometown. He’s shot album covers for Lady Gaga, Black Eyed Peas, LMFAO, andRihanna and done campaigns for BEATS, HTC, and MONSTER to name a few.F O R H E A L T H S T U D I E S

Table of Contents65Antipasto Salad6Calamari8Panzanella Caponata11 Minestrone12 Sautéed Spinach1114 Italian Meatballs17 Cauliflower Alfredo18 Bolognese20 Cioppino23 Eggplant Parmesan1424 Gnocchi27 Mushroom Farrotto28 Lasagna30 Chicken Piccata32 Socca Pizza with Pesto& Roasted Vegetables3234 Cannoli36 Panna Cotta withFresh Berries38 Tiramisu38FF OO RR HH EE AA LL TT HH SS TT UUDD II EE SS

Antipasto means “before the meal” and refers to anappetizer that often includes cured meats, cheeses, androasted vegetables. While this salad can be served as anappetizer, the addition of whole grain bread and chickpeasmake it balanced and filling enough for a meal.Dressing1 tablespoon Dijon mustard4 tablespoons red wine vinegar4 tablespoons extra virgin olive oil¼ teaspoon fine sea salt½ teaspoon black pepper2 teaspoons fresh parsley or basil, minced¼ teaspoon red pepper flakes1.4Prepare dressing by whiskingingredients together in a small bowl orshaking in a sealed jar.F O R H E A L T H S T U D I E S

ANTIPASTO SALADAntipasto Insalata1 hourServes 6Nutrition Facts ( per serving)348 calories 23g fat 6.9g saturated fat 63 1mg sodium25g carbohydrate 4.3g fiber 4.3g sugar 12g proteinIngredients2 large red peppers(or one 12-ounce jar of whole roasted peppers, drained)2 hearts of Romaine lettuce, roughly chopped8 ounces fresh mozzarella or sharp provolone cheese,cut into 1-inch pieces½ cup olives, halved1 15.5-ounce can (about 1¾ cups) cooked chickpeas¼ large red onion, thinly sliced1 cup marinated artichoke hearts, drained and quartered8 ounces whole grain sourdough bread,cut into 1-inch cubes1 tablespoon extra virgin olive oilDirections1.Preheat oven to 400 Fahrenheit.2.If using a jar of roasted peppers, skip this step.Cut peppers into halves, removing stem and seeds. Roast, facedown, on glass baking sheet for 30 minutes, until soft and lightlybrowned. Cut into thin slices.3.Meanwhile, combine other salad ingredients in a large bowl.Prepare dressing ( see page 4 ). Toss bread cubes with 1 tablespoonolive oil.4. When peppers have finished, lower heat to 350 Fahrenheit andbake bread cubes on a glass baking dish for 15 minutes, untilbrowned and slightly crispy.5. Add bread to salad bowl and top with dressing. Toss before serving.F O R H E A L T H S T U D I E S 5

CALAMA R ICalamari45 MinsServes 6Nutrition Facts (per serving)133 calories 3.2g fat 0.3g saturated fat2 15mg sodium 12g carbohydrate1.4g fiber 1g sugar 13g proteinIngredients1 pound fresh calamari tubes, cut into½-inch rings, or defrosted frozen calamarirings and tentacles, rinsed and patted drycup cornmeal or almond meal½ teaspoon baking soda1 teaspoon dried parsley¼ teaspoon fine sea salt¼ teaspoon black pepper1 small lemon, cut into 6 wedges2 cups marinara sauce ( see page 7 )Directions1.Preheat oven to 425 Fahrenheit.Line baking sheet with parchment paper.2.Combine cornmeal or almond meal,baking soda, parsley, salt, and pepper in alarge bowl.3.In a few batches, add all calamari piecesto bowl and toss to coat evenly.4. Bake for about 20 minutes, until goldenbrown and crisp.5. Serve with a lemon wedge andmarinara sauce per serving.6F O R H E A L T H S T U D I E S cupCalamari is the Italian word for squid.Although it has the same name, thesecalamari are baked, not fried. They keepthe crispy texture and the same fresh tasteas the fried version, but use cornmeal oralmond meal for a more nutritious crust.

Marinara Sauce1 tablespoon extra virginolive oil1 28-ounce can crushedtomatoes, no salt added½ small onion, chopped¼ teaspoon fine sea salt2 garlic cloves, minced¼ teaspoon black pepper½ teaspoon dried basil1 dried bay leaf1.In a medium pot, heat oil over medium heat.Add onion and sauté until fragrant, about 2 minutes.Add garlic and sauté for 1 minute.2.Add tomatoes, basil, salt, pepper, and bay leaf.Cover and simmer for about 15 minutes.3.Season with additional salt and pepper to taste.Discard bay leaf before serving.F O R H E A L T H S T U D I E S 7

PAN Z AN EL L ACAPON ATAPanzanella Caponata45 MinsServes 6Nutrition Facts (per serving)222 calories 13g fat 1.7g saturated fat 456mg sodium22g carbohydrate 5.4g fiber 6.9g sugar 4g proteinCaponata refers to a s weet and sour vegetable dish, similar tothe French ratatouille, and comes from Sicily. This unique recipecreates a panzanella, or bread salad, that likely comes fromthe Tuscan region, using the vegetables found in caponata.Ingredients5 tablespoons extra virgin olive oil, divided1 large eggplant, cut into 1-inch pieces½ red onion, chopped1 large clove garlic, minced1 teaspoon dried thyme or oregano2 tablespoons red wine vinegar2 cups fresh tomatoes, chopped1 tablespoon capers¼ cup green olives, pitted and chopped4 cups torn whole grain sourdough bread pieces¼ teaspoon fine sea salt¼ teaspoon black pepper¼ teaspoon red pepper flakes¼ cup fresh parsley, chopped8F O R H E A L T H S T U D I E S

Directions1.Preheat oven to 350 Fahrenheit.2.Heat 3 tablespoons of olive oil in a large pot overmedium heat. Add eggplant and sauté about5 minutes, stirring occasionally to prevent sticking.Add onions, garlic, thyme, salt, black pepper, andred pepper, cooking until fragrant (up to 3 minutes).Add olive oil if necessary to prevent sticking.3.Add vinegar, tomatoes, capers, and olives. Simmer10–15 minu tes, until tomatoes and eggplant aresof t. Remove from heat.4. Meanwhile, place bread pieces on glass bakingsheet and toss in 2 tablespoons of olive oil, coatingevenly. Bake until golden brown, up to 15 minutes.5. Add bread pieces to vegetable mixture and topwith chopped parsley just before serving.Using whole grain sourdoughbread adds fiber, is easier todigest, and triggers a lesser risein glucose than plain bread.F O R H E A L T H S T U D I E S 9

MINESTRONEMinestrone45 MinutesServes 6Nutrition Facts (per serving)297 calories 6.1g fat 1g saturated fat 453mg sodium51g carbohydrate 9.2g fiber 4.4g sugar 10g proteinMinestrone soup likely dates back toancient Rome, where it was originallymade of simple vegetables.Ingredients2 tablespoons extra virgin olive oil½ large onion, chopped1 large celery stalk, chopped1 large carrot, chopped1 large garlic clove, minced¾ teaspoon fine sea salt¼ teaspoon black pepper1 28-ounce can crushed or diced tomatoes,no salt added4 cups low-sodium vegetable or chicken brothteaspoon red pepper flakes1 teaspoon dried basil½ teaspoon dried oregano1 15.5-ounce can (about 1¾ cups) cooked kidney beans2 cups kale, chopped1 cup whole grain or legume-based small pasta(such as macaroni)2 tablespoons fresh basil, chopped¼ cup shredded Parmesan cheese (optional)10F O R H E A L T H S T U D I E S

Directions1.Heat olive oil in a large pot overmedium-high heat. Add onion,celery, and carrot. Cook until soft,about 5 minutes. Add garlic, salt,and pepper, and cook for 1 minute.2. Add the tomatoes, broth, and driedherbs. Bring to a boil. Reduce theheat to medium-low and simmer10 minutes.3.Stir in the kidney beans, kale, andpasta and cook until the pasta andvegetables are tender, about 10minutes (depending on recommendedcooking time of pasta).4. To serve, ladle into bowls and top withParmesan (optional) and fresh basil.A combination of whole grain pasta, beans, andvegetables yields a balanced and light meal, ora first course per fect for cold winter nights.F O R H E A L T H S T U D I E S 11

SAUTÉEDSPINACHSpinaci Saltati20 MinutesServes 6Nutrition Facts (per serving)63 calories 4.6g fat 0.8g saturated fat 239mg sodium3.5g carbohydrate 1.9g fiber 0g sugar 2.1g proteinThis versatile recipe can accompany any main dish in this cookbook.Did you know that cooking spinach actually makes some nutrients moreavailable to our bodies? Spinach contains a molecule called oxalic acid,which blocks our absorption of calcium and iron. But this is eliminatedby heating, so your bod y can use these important minerals.Ingredients1 pound baby spinach½ teaspoon fine sea salt2 tablespoons extra virgin olive oil,plus more for optional garnish½ teaspoon black pepper3 large garlic cloves, minced½ teaspoon red pepper flakes1 lemon wedge3 tablespoons shreddedParmesan cheeseDirections1.Rinse the spinach well and dry with a towel or in a salad spinner.2.Heat olive oil over medium-low heat in a large, deep pan.Add the red pepper and garlic, cooking for 1 minute.3.Add the spinach, salt, and black pepper. Cover with a lid andcook for 1–2 minutes.4. Take the lid off, stir the spinach, and cook, stirring, for1–2 minutes or until wilted.5. Use a slotted spoon to transfer the spinach onto a serving dish.Squeeze lemon juice, garnish with cheese, and drizzle with oliveoil, if desired.12F O R H E A L T H S T U D I E S

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