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Side Dishes
(Contorni)

Carrot and Zucchini Ribbons/Nastri di carote e zucchine

Pan-Fried Fennel with Parmesan/Finocchi con parmigiano

Sweet-and-Sour Cabbage/Cavoli acidi

Artichokes with Garlic and Oil/Carciofi all’aglio e olio

Mixed Grilled Vegetables/Verdure miste alla griglia

Venetian-Style Beans with Swiss Chard/Fagioli alla Veneziana con bietole

Kale Sautéed in Garlic, Oil, and Hot Chile Peppers/Ravizzone con aglio, olio, e peperoncino

Marinated Eggplant/Melanzane al funghetto

Mixed Mushroom and Herb Medley/Funghi in padella con erbe

Sautéed Zucchini with Vinegar and Mint/Zucchine in padella con aceto e menta

Pepper, Potato, and Eggplant Medley/Peperoni, patate, e melanzane al forno

Haricots Verts with Hazelnuts/Fagiolini alle nocciole

Calabrian-Style Roasted Potatoes/Patate Calabrese al forno

Chargrilled Asparagus with Balsamic and Parmesan/Asparagi grigliati con balsamico e parmigiano

Spinach Sautéed in Garlic and Oil/Spinaci all’aglio e olio

“La patata dà più forza quando è cotta con la scorza.”
“Potatoes give more strength when they’re cooked with the peel.”
—Italian proverb

Italian-style side dishes are among the most delectable, simplest to prepare, and healthiest in the world. In order to fully appreciate these vegetable-centric recipes, we must take a look at the agricultural history of Italy. Italians have worked the land since prehistoric times. Many Italian contorni recipes were originally created to take advantage of the abundance of various harvests. Before modern times, food was preserved in salt or olive oil, but it was most often consumed when it was fresh and in season.

For the sake of variety, different recipes using the same vegetables were created. One ancient Italian custom that is still in practice today allows Italians to celebrate the vegetable harvest and learn multitudes of ways to prepare these vegetables: the agricultural festivals known as sagre. The word sagre, meaning “sacred,” descends from the Latin word sacrum, which referred to the gods or anything in their power. In ancient Rome, there were 182 “sacred” days, and many of them had their own foods!

In pre-Christian times, the sagre were held to pay tribute to the Agrarian gods—namely Saturn, who was the god of both agriculture and commerce (which is fitting since food was used as currency back then). With the advent of Christianity, the festivals were held on saints’ days or Christian holidays, especially if they coincided with the harvest. Sagre are celebrated not only for the vegetable harvest, but also for the harvest of various types of fruits, legumes, beans, nuts, animal products, fish, seafood, and, of course, the grape or wine harvest.

Because Italians attend these cultural food festivals from a young age, it is second nature for them to incorporate fresh produce into their daily meals. Seasonal produce is incorporated into appetizers, first courses (pasta, soup, gnocchi, and risotto dishes), second courses, if possible, and these straightforward side dishes.

Italian contorni can be served on the same plate as the second course (if it is a large dinner plate), on a separate small plate, or family style in the middle of a table. In the Italian kitchen, as with other cuisines, careful consideration of the second course determines which side dish will pair best. For best results, use only the freshest vegetables possible.

During the colder months, Pan-Fried Fennel with Parmesan, Sweet-and-Sour Cabbage, Mixed Mushroom and Herb Medley, and Pepper, Potato, and Eggplant Medley are the perfect accompaniments for roasted or braised poultry/meat dishes.

In the spring, Artichokes with Garlic and Oil, Carrot and Zucchini Ribbons, and Haricots Verts with Hazelnuts >pair perfectly with pan-fried, roasted, and stewed main courses.

During the summer, Mixed Grilled Vegetables, Sautéed Zucchini with Vinegar and Mint, Marinated Eggplant, and Chargrilled Asparagus with Balsamic and Parmesan will add flavor and dimension to a second course consisting of grilled or pan-fried seafood, chicken, or meat.

When entertaining casually, I sometimes like to serve a buffet of these vegetable side dishes as main courses, along with aged cheeses and freshly made bread. It’s a fun way to eat a nutritious, vegetarian meal that many of my friends and family appreciate. It’s wholesome recipes like these which prove that, when it comes to food, “Italian” and “healthful” don’t have to be mutually exclusive. By adding a few of these simple recipes to your repertoire, you’ll increase your vitamin, mineral, and antioxidant intake—and enjoy every minute of it!

Carrot and Zucchini Ribbons
(Nastri di carote e zucchine)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 10 minutes

One of the keys to making simple, nutritious foods more appealing is presentation. Cutting zucchini into thin ribbons instead of thick rounds takes its appeal to new heights. Serve this pretty contorno with Swordfish with Olives, Capers, Herbs, and Tomatoes, Sicilian-Style Fish with Vegetables, or Sea Bream with Duchess-Style Sweet Potatoes for an impressive and nutritious dinner.

3 medium carrots, peeled
1 large zucchini
Juice of 1/2 lemon
2 tablespoons extra virgin olive oil
1/4 teaspoon unrefined sea salt
1/8 teaspoon freshly ground black pepper
1/4 cup finely chopped fresh flat-leaf parsley

1. Using a vegetable peeler, cut carrots into long ribbons. Stop peeling when you reach the core, and discard it. With a mandoline or cheese grater, shave zucchini into ribbons. Stop peeling when you reach seeds; discard the core. Cut all ribbons in half.

2. In a large saucepan fitted with a steamer basket, bring 2 inches water to a boil. Add the carrots, cover, and steam for 2 minutes. Place the zucchini over the carrots, cover, and steam until the vegetables are just tender, 2–3 more minutes. Transfer the vegetables to a large bowl.

3. Pour lemon juice into a small bowl. Whisk in olive oil, salt, and pepper until emulsified. Drizzle lemon mixture over the vegetables, add parsley, and toss to combine. Serve immediately.

Italian Living Tradition

Pairing the Italian contorno, or side dish, with a second course is a delicate balancing act of flavors, textures, and appearance. If the second course has a tomato-based sauce or strong flavors, for example, a simple side dish like this one work best.

Choices/Exchanges 1 1/2 Vegetable, 1 1/2 Fat

Pan-Fried Fennel with Parmesan
(Finocchi con parmigiano)

Serves: 6 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 30 minutes

Fennel is an herbaceous plant that originated in the Mediterranean region (where it has been used since circa 3000 BCE). The ancient Romans used dried fennel seeds to preserve foods. A single cup of fennel is a significant source of vitamin C and potassium. All across the Mediterranean region, fennel is celebrated for its mildly sweet flavor, culinary versatility, nutritional benefits, and budget-friendly price. In some regions, such as Emilia-Romagna, thinly sliced fennel is battered and fried. This healthier version of that fried dish makes a great side to accompany roasted meats.

2 tablespoons extra virgin olive oil
4 medium heads fennel, bulbs cored and cut into 1/2-inch-thick slices, stalks reserved for another dish
1 cup freshly chopped flat-leaf parsley
1/8 teaspoon unrefined sea salt
1/2 teaspoon freshly ground black pepper
1 cup Homemade Vegetable Stock or reduced-sodium vegetable stock
1/4 cup grated parmigiano-reggiano cheese

1. Heat olive oil in a large, wide skillet over medium heat. Add fennel slices and turn to coat. Sauté, stirring occasionally, until fennel is golden, approximately 5–7 minutes.

2. Stir in the parsley, salt, pepper, and stock. Increase heat to high and bring to a boil. Reduce heat to low, cover, and simmer for 10–20 minutes, or until fennel is tender and most of the liquid has reduced.

3. Transfer fennel to a serving platter or individual plates, and sprinkle with parmigiano-reggiano cheese. Serve warm.

Italian Living Tradition

In Italy, many people munch on raw fennel the way Americans enjoy crunchy celery sticks. Fennel bulbs can be eaten raw, pickled, or cooked. The fennel stalks, which resemble celery, can be added into slow-simmering stocks or stews for additional flavor. Don’t overlook fennel for your next crudité platter or salad.

Choices/Exchanges 2 1/2 Vegetable, 1 Fat

Sweet-and-Sour Cabbage
(Cavoli acidi)

Serves: 4 | Serving Size: Approximately 1 cup
Prep Time: 10 minutes | Cooking Time: 30 minutes

The German and Austrian influences in northern Italy are undeniable. The Italian equivalent of sauerkraut, this recipe is typical of the Emilia-Romagna, Alto Adige, Veneto, and Friuli-Venezia Giulia regions, as are strudel and rye breads. This dish is traditionally served in the fall or winter, alongside grilled meats and polenta. I would also recommend serving it with Tyrolean Rye Bread with Fennel and Cumin when possible.

3 tablespoons extra virgin olive oil
1 small yellow onion, finely chopped
1 medium head savoy cabbage
1 cup Homemade Vegetable Stock or Chicken Stock
1/4 cup good-quality red wine vinegar
1 tablespoon organic honey
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Heat the oil in a large skillet over medium heat. Add the onions and sauté, stirring occasionally, until tender and lightly golden. Add the cabbage and stir. Add the stock, stir, and bring the mixture to a boil over high heat. Reduce heat to low, cover, and simmer until cabbage is soft and reduced by half its original volume, approximately 20–25 minutes.

2. Add in vinegar, increase heat to high, and cook until most of liquid evaporates, about 3–5 minutes.

3. Reduce heat to low, stir in honey, and season with salt and pepper. Cook for a few more minutes to allow flavors to combine. Serve warm or at room temperature.

Italian Living Tradition

Although the Tyrolean regions now belong to Italy, they have often been under foreign control over the course of their history. Many natives, especially the older ones, spoke German or a Geman-based dialect at home before learning Italian in schools. This cultural mix has created a unique regional cuisine that is unlike any other in Italy.

Choices/Exchanges 2 Vegetable, 2 Fat

Artichokes with Garlic and Oil

Artichokes with Garlic and Oil
(Carciofi all’aglio e olio)

Serves: 4 | Serving Size: 1 artichoke (or 2 baby artichokes)
Prep Time: 15 minutes | Cooking Time: About 35 minutes

In addition to their creamy texture and buttery flavor, artichokes contain healthful antioxidants. If you’ve never worked with fresh artichokes before, don’t be intimidated. The steps to prepare them are simple, and after cooking them once, you’ll be a pro. When baby artichokes are in season, try using those—they cook in only half the time. When fresh artichokes are not in season, substitute canned, reduced-sodium artichoke hearts or frozen hearts.

4 small or 8 baby artichokes
2 lemons, juiced, divided
3 tablespoons extra virgin olive oil
4 cloves garlic, minced
1/4 teaspoon unrefined sea salt
1/8 teaspoon freshly ground black pepper
Pinch crushed red chile flakes
1 tablespoon finely chopped fresh flat-leaf parsley

1. Soak the artichokes in water to clean; drain and repeat until water is clear. Peel away the outside leaves of the bottom half of the artichokes. Cut off the top quarter of the artichoke (at this point the artichoke should look like a flower, and the tough, dark leaves should all be removed, leaving only lighter-colored, tenderer leaves). If tough, dark green leaves remain, peel those as well. Add juice of 1 lemon to a bowl full of cold water, and place cleaned artichokes inside to avoid discoloration.

2. Bring a large pot of water to a boil, and add cleaned artichokes. Bring back to a boil on high heat. Reduce heat to medium-low and simmer artichokes 25–30 minutes, or until tender. Drain artichokes well, pat dry with a paper towel, and set aside.

3. In a large skillet, heat olive oil over medium heat. Add garlic and sauté until garlic begins to release its aroma, approximately 1 minute. Add artichokes, turn to coat in oil, and season with salt, pepper, and crushed red chile flakes. Sprinkle with parsley and serve warm.

Italian Living Tradition

In Rome, freshly sautéed artichokes, like these, are tossed into hot spaghetti and garnished with finely chopped fresh mint. It’s a simple yet divine combination!

Choices/Exchanges 2 Vegetable, 2 Fat

Mixed Grilled Vegetables
(Verdure miste alla griglia)

Serves: 10 | Serving Size: 1 cup
Prep Time: 15 minutes (plus 1 hour eggplant-resting time) | Cooking Time: 15 minutes

Grilling is one of the least fattening ways of preparing vegetables. Grilled vegetables are used in a multitude of ways in the Italian kitchen; from antipasti to pastas to accompaniments for second courses, you’ll find them everywhere. This dish works very well for buffets.

1 small, firm eggplant, cut into 1/2-inch-thick slices
1/8 teaspoon unrefined sea salt
1/4 cup balsamic vinegar
1/2 cup extra virgin olive oil
2 cloves garlic, finely minced
1/4 teaspoon freshly ground black pepper
1/4 cup fresh basil, finely chopped
2 large red bell peppers
4 small zucchini, trimmed and cut in half lengthwise
1 pint cherry tomatoes
1 bulb fennel, cored and quartered

1. Place eggplant on a large baking tray and sprinkle with salt. Let the eggplant stand at room temperature for 1 hour to draw out moisture. Drain, rinse well, and pat dry.

2. Combine balsamic vinegar, olive oil, garlic, pepper, and basil in a small bowl and set aside.

3. Hold (with tongs) whole peppers over an open flame of a gas grill, or broil under the broiler, until blackened and blistered. Place peppers in paper lunch bags and seal shut. In a few minutes, open the bags carefully (steam will escape), remove peppers, peel off the skin, and cut into slices.

4. Preheat broiler (to high) or grill. Place eggplant, zucchini, cherry tomatoes, and fennel on a large baking tray and broil or grill until golden and tender on all sides. Remove grilled vegetables to a large bowl.

5. Stir in peppers, pour balsamic dressing over all, and mix together. Serve hot or at room temperature.

Italian Living Tradition

Try grilling vegetables in large batches and storing them in the refrigerator in individual containers. Use them throughout the week to top pizzas, add to pastas and soups, or serve as fast side dishes.

Choices/Exchanges 2 Vegetable, 2 Fat

Venetian-Style Beans with Swiss Chard
(Fagioli alla Veneziana con bietole)

Serves: 8 | Serving Size: Approximately 1/2 cup
Prep Time: 10 minutes | Cooking Time: 10 minutes

Italians are masters at creating innovative bean-and-greens dishes, the benchmark of the true Mediterranean diet. Those interested in achieving optimal health would be wise to add all of these dishes to their repertoire. The mere mention of Venice might bring more glamourous culinary creations such as bellinis and carpaccios to mind, but Venetian residents are no strangers to nutritious home-style cooking.

Many cooks prepare this dish in advance because it has more flavor once the ingredients have spent the night together. To do that, let the dish cool to room temperature after cooking, transfer to an airtight container, and refrigerate overnight. The next day, transfer to a serving dish and serve at room temperature.

3 tablespoons extra virgin olive oil, divided
1 pound swiss chard leaves, stems trimmed and leaves cut into 2-inch-wide pieces
2 tablespoons minced garlic
1 oil-packed anchovy fillet, drained, rinsed, and mashed (optional)
3/4 cup Homemade Vegetable Stock, reduced-sodium vegetable stock, or water
3 cups cooked borlotti (cranberry) beans (see Dried Beans recipe)
2 tablespoons chopped fresh basil
2 teaspoons chopped fresh mint OR 1 teaspoon dried mint
2 teaspoons fresh marjoram leaves OR 1 teaspoon dried marjoram
1 1/2 tablespoons red wine vinegar
2 tablespoons finely chopped fresh flat-leaf parsley

1. Warm 2 tablespoons olive oil in a large, wide skillet over medium heat. Add the swiss chard and sauté until almost limp, 3–4 minutes. Add the remaining 1 tablespoon olive oil and garlic, and sauté until fragrant, about 30 seconds; do not allow garlic to brown. Add the anchovy, if using, and stir. Add the stock, increase heat to high, and bring to a boil.

2. Reduce heat to medium, add the beans, and allow beans to heat through, 2–3 minutes.

3. Add the basil, mint, and marjoram, and stir until blended. Add the vinegar and stir for a few seconds, allowing some of the liquid to evaporate. Remove from heat.

4. Garnish with parsley and serve at room temperature.

Italian Living Tradition

Many people shy away from adding anchovies to their dishes. However, they are extremely popular in Italy. This is because salt was heavily taxed by the Romans in ancient times. One way for people to get around the tax was to import salt-cured fish, such as anchovies, instead of plain salt. Once they began using the cured fish as a condiment, the fish added a depth of flavor to recipes that couldn’t be obtained with salt alone. Nowadays, even though salt is widely available, many people still prefer the addition of preserved anchovies.

Choices/Exchanges 1 Starch, 1 Lean Protein, 1/2 Fat

Kale Sautéed in Garlic, Oil, and Hot Chile Peppers
(Ravizzone con aglio, olio, e peperoncino)

Serves: 4 | Serving Size: 1 cup
Prep Time: 3 minutes | Cooking Time: 7 minutes

Kale, the superfood that keeps gaining media attention, has always been popular in Italy. Named one of the world’s healthiest foods, it has been known to lower cholesterol and reduce the risk of various kinds of cancer. Researchers have found 45 different flavonoids (antioxidant and anti-inflammatory benefits) in kale, which makes it one of the smartest additions to a diet.

Even if you think you don’t like kale, I urge you to try this recipe. It’s fast, easy, and full of flavors you might just come to love. This recipe tastes great with Braised, Stuffed Calamari with Tomato Sauce, Fish Stew over Polenta, and Cacciatore-Style Chicken.

2 tablespoons extra virgin olive oil
4 cloves garlic, finely chopped
Crushed red chile flakes, to taste
2 bunches kale (8 cups total), stems trimmed and torn into bite-size pieces
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Heat the olive oil in a large skillet over medium heat. Add the garlic and chile flakes and cook just until they begin to release their aroma, approximately 1 minute.

2. Add the kale and cook until the kale is bright green and wilted, approximately 5 minutes.

3. Taste, season with salt and pepper, and serve.

Italian Living Tradition

This dish is just one of the many ways to incorporate the health benefits of kale into your lifestyle. You can also use baby kale in salads or add kale into soups and stews.

Choices/Exchanges 3 Vegetable, 1 1/2 Fat

Marinated Eggplant
(Melanzane al funghetto)

Serves: 10 | Serving Size: Approximately 3–4 tablespoons
Prep Time: 10 minutes (plus marinating time) | Cooking Time: 10 minutes

The picture-perfect Sicilian town of Taormina, where this recipe comes from, is famous for its natural springs and serene spas—and its plethora of vegetable-based appetizers. The local lifestyle is one of the healthiest in the world.

I’ve tweaked this recipe just a bit from the traditional version; since eggplant skin contains antioxidants, potassium, magnesium, and fiber, I’ve chosen to leave it on in this recipe. In addition, I’ve replaced the traditional white wine vinegar with balsamic vinegar, which comes from northern Italy.

1/4 cup balsamic vinegar
4 baby eggplants (about 1 pound total), trimmed and diced into 1-inch pieces
1/4 cup extra virgin olive oil
4 cloves garlic, finely minced
2 tablespoons finely chopped fresh mint
2 tablespoons finely chopped fresh oregano
2 tablespoons finely chopped fresh flat-leaf parsley
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Bring a large pot of water to a boil over high heat and add the vinegar. Add the eggplant to the pot and boil for 5 minutes. Drain and rinse with cold water.

2. Place the eggplant in a large bowl and refrigerate for 1 hour or overnight.

3. In a small bowl, combine olive oil, garlic, mint, oregano, parsley, salt, and pepper. Add eggplant and toss. Serve cold or at room temperature.

Italian Living Tradition

Fresh, in-season eggplant is one of the most healthful and versatile vegetables of all. When shopping, choose shiny, smooth-skinned eggplants that are free of bruises. The fresher the eggplant, the less bitter it will taste.

Choices/Exchanges 1 Vegetable, 1 Fat

Mixed Mushroom and Herb Medley
(Funghi in padella con erbe)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 20 minutes

Both the Alps and Apennine mountain ranges provide many varieties of mushrooms for Italians to cook with. In order to flourish, mushrooms need the perfect amount of sun, rain, warmth, and humidity. Just as the vintage year of a wine is often deemed good or bad, Italians in mushroom-growing communities will label a year as “good” when there are a lot of mushrooms to be found. This quick side dish is easy and lends a fragrant, fall-like flavor to meals. Feel free to use your favorite mushroom varieties in this recipe. Serve with Vegetable-Stuffed Turkey Breast or Veal, Potato, and Pepper Stew for an amazing meal.

2 tablespoons extra virgin olive oil
2 cloves garlic, sliced
1 1/2 pounds mushrooms (a mix of chanterelles, shiitake, or other mushrooms)
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
1/2 teaspoon dried thyme OR leaves from 2 fresh thyme sprigs
3 fresh sage leaves, finely chopped
1/4 cup balsamic vinegar
4 teaspoons chopped fresh flat-leaf parsley

1. Heat olive oil in a large, wide skillet over medium heat. Add garlic and cook until it releases its aroma. Add the mushrooms, salt, pepper, thyme, and sage. Sauté for approximately 5–10 minutes, or until mushrooms are tender.

2. Increase the heat to high, add balsamic vinegar, and cook until vinegar is reduced by one quarter.

3. Transfer to a serving platter, and garnish with parsley.

Italian Living Tradition

Foraging for mushrooms is an important fall ritual that many Italians look forward to. Wild mushrooms are both delicious and healthful, and the experience is fun. Many Americans are passionate about mushroom foraging as well. In fact, there are several societies in the U.S. devoted to mycology (the study of fungi).

Choices/Exchanges 2 Vegetable, 1 1/2 Fat

Sautéed Zucchini with Vinegar and Mint
(Zucchine in padella con aceto e menta)

Serves: 4 | Serving Size: 1/2 cup (equivalent of 1 zucchini)
Prep Time: 5 minutes | Cooking Time: 10 minutes

While zucchini are treated as a vegetable, they are considered to be a fruit by botanists. This is another super-simple recipe that takes a few straightforward ingredients to new heights. This side can be served hot, warm, or at room temperature. Cooked artichokes also taste delicious when prepared this way. These zucchini can be tossed into hot pasta, if desired.

2 tablespoons extra virgin olive oil
4 small zucchini, very thinly sliced
2 cloves garlic, diced
Small bunch fresh mint, leaves finely chopped and stems discarded
1/4 cup white wine vinegar
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Heat olive oil in a large skillet over medium heat. Add zucchini and garlic, and sauté until golden and slightly tender, approximately 7 minutes.

2. Transfer zucchini and garlic to a serving bowl and toss with mint and vinegar. Taste, and season with salt and pepper. Serve.

Italian Living Tradition

The first step of this recipe can also be the base of a great frittata: Instead of taking the zucchini out of the skillet, arrange them in an attractive pattern on the bottom. Whisk together 6 large eggs, salt, pepper, and some pecorino or parmigiano-reggiano cheese. Pour egg mixture over the top of the zucchini and cook over medium-low heat until set. Then transfer the frittata to a 350°F oven and bake until the eggs are cooked through, about 10–15 minutes.

Choices/Exchanges 1 1/2 Vegetable, 1 1/2 Fat

Pepper, Potato, and Eggplant Medley
(Peperoni, patate, e melanzane al forno)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 15 minutes | Cooking Time: 40 minutes

Even though potatoes, peppers, and tomatoes are “New World” ingredients, you’ll be hard pressed to find a traditional Calabrian recipe that doesn’t contain this holy trinity of produce. It’s no accident that the combination is so popular. This side dish serves up a healthy dose of flavor and health benefits, and it’s easy to prepare. This is a great recipe to make while preparing a roasted chicken or fish in the oven. I like to pair it with Cacciatore-Style Chicken, Trout Fillets with Sun-Dried Tomato and Cured-Olive Crust, and Herb-Roasted Turkey.

1 medium eggplant, cubed
1 large yukon gold potato, peeled and cut into 1-inch slices
1 yellow onion, peeled and cut into eighths
1 red bell pepper, cut into 1-inch pieces
1/2 cup cherry tomatoes, halved
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
Crushed red chile flakes, to taste
1 tablespoon finely chopped fresh rosemary
1/4 cup extra virgin olive oil

1. Preheat oven to 425°F. Line a baking sheet with aluminum foil.

2. In a large bowl, toss together eggplant, potato, onion, pepper, and tomatoes. Season with salt, pepper, chile flakes, rosemary, and olive oil. Toss well to coat. Transfer vegetables to the baking sheet.

3. Bake until vegetables are tender and golden brown, approximately 40 minutes. Serve.

Italian Living Tradition

There is no need to salt eggplant when roasting it. Many people salt eggplant prior to cooking it in order to “draw out the bitter juices.” But eggplant generally has a neutral taste, which is why it is used in such a wide range of recipes in Italy. Salting is necessary, however, when deep-frying eggplant. By salting it and removing the excess moisture, the eggplant fries more quickly and evenly, ensuring that it won’t be soggy.

Choices/Exchanges 1 1/2 Carbohydrate, 1 Vegetable, 2 1/2 Fat

Haricots Verts with Hazelnuts

Haricots Verts with Hazelnuts
(Fagiolini alle nocciole)

Serves: 6 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 15 minutes

The classic combination of green beans and hazelnuts is as healthful as it is tasty. Variations of this dish can be found throughout Italy during the appropriate season. Hazelnuts are one of the oldest cultivated crops in Europe; records of them being traded from the ports of Genoa go back to the 11th century. Currently, Turkey and Italy produce the majority of the world’s hazelnuts.

1 1/2 pounds haricots verts (green beans), stem ends trimmed
2 tablespoons extra virgin olive oil, divided
1 yellow onion, diced
1/2 teaspoon unrefined sea salt, divided
1/8 teaspoon freshly ground black pepper
1/3 cup hazelnuts, blanched

1. Preheat oven to 375°F.

2. Bring a pot of water to a boil. Add haricots verts. Reduce heat to medium and cook until just tender, 3–4 minutes. Drain, and plunge haricots verts into an ice-water bath to chill. Drain, and set aside. (This can be done up to a day in advance.)

3. Heat 1 tablespoon oil in a large, wide skillet over medium heat Add onion, salt, and pepper, and cook, stirring occasionally, until onions are light golden brown, 4–5 minutes.

4. Meanwhile, place hazelnuts in a baking pan and toast in the oven until they darken, 5–7 minutes. Chop roughly and set aside.

5. In a large skillet, heat the remaining 1 tablespoon olive oil over medium-high heat. Add haricots verts and cook, stirring occasionally, until heated through, about 3 minutes. Add cooked onions and hazelnuts and cook 1 additional minute. Transfer to a serving dish, and serve.

Italian Living Tradition

Skin hazelnuts by spreading them in a single layer on a baking sheet and toasting in a 375°F oven until skins are mostly split and nuts are light golden brown (the skins will look darker) and fragrant, about 10 minutes. Place the hot nuts in a clean dishtowel and, once cool enough to handle, vigorously rub them against themselves in the towel to remove most of the skins.

Choices/Exchanges 2 Vegetable, 2 1/2 Fat

Calabrian-Style Roasted Potatoes
(Patate Calabrese al forno)

Serves: 8 | Serving Size: 1/2 cup
Prep Time: 10 minutes | Cooking Time: 45 minutes

Since the southern Italian region of Calabria is known for its pepperoncino, or hot chile peppers, many American or other recipes are called “Calabrese” simply because someone has sprinkled crushed red chile flakes over the dish. This recipe is actually an authentic Calabrian dish known in the region as Patate raganate. The word raganate, meaning “gratin,” is a dialect word from the neighboring Basilicata region that is now used throughout Calabria.

1/4 cup extra virgin olive oil, divided
2 pounds yukon gold potatoes, peeled and cut into 1/3-inch slices
2 medium red onions, thinly sliced
1 teaspoon finely chopped fresh oregano OR 1/2 teaspoon dried oregano
Pinch crushed red chile flakes
1 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
1/3 cup Fresh Bread Crumbs or almond flour
1/2 cup grated pecorino Crotonese, ricotta salata, or pecorino Romano cheese

1. Preheat oven to 425°F.

2. Grease a 8 ×12-inch baking dish with 1 tablespoon olive oil. Add potatoes, onions, oregano, chile flakes, salt, and pepper. Drizzle with 2 tablespoons olive oil and toss well to combine. Sprinkle bread crumbs and cheese over the top. Drizzle with remaining 1 tablespoon olive oil.

3. Bake, uncovered, until potatoes are tender and topping is golden, approximately 45 minutes. Serve.

Italian Living Tradition

Try experimenting with different types of pecorino (sheep’s milk) cheese if they are available in your area. While pecorino Romano cheese is the most widely available variety outside of Italy, pecorino Crotonese is delicious, with a strong herbal flavor reminiscent of the Calabrian fields. A little goes a long way, and you’ll be surprised at how much this cheese can brighten an otherwise humble dish.

Choices/Exchanges 1 1/2 Carbohydrate, 2 Fat

Chargrilled Asparagus with Balsamic and Parmesan
(Asparagi grigliati con balsamico e parmigiano)

Serves: 4 | Serving Size: 6 asparagus spears, 1 tablespoon sauce, and 1/2 tablespoon cheese
Prep Time: 5 minutes | Cooking Time: 5 minutes

Freshly grilled asparagus with sweet balsamic vinegar and shards of freshly shaved parmigiano-reggiano cheese makes for a simple yet dramatic side dish. The health benefits of eating asparagus are many. The herbaceous plant is a great detoxifier, and asparagus is also a good source of vitamins A, B12, C, E, and K, along with chromium, fiber, and folate. Asparagus is believed to help fight and prevent certain forms of cancer, and its antioxidant content is said to help slow the aging process. Its B12 content may help reduce cognitive impairment. Asparagine, a natural diuretic found in asparagus, is believed to help with high blood pressure, edema, and other heart-related diseases.

24 asparagus spears, trimmed
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar (preferably Aceto Balsamico di Modena)
2 tablespoons grated or shaved parmigiano-reggiano cheese

1. Preheat a grill or griddle to high heat (you should be able to hold your hand above the grates for just 1–2 seconds).

2. On a large platter or baking sheet, brush asparagus with olive oil to coat easily. Place on grill, cover, and cook for 4 minutes. Lift lid, turn, and continue to cook until al dente, approximately 4–5 more minutes, turning often.

3. Remove from grill, drizzle with balsamic vinegar, and sprinkle with parmigiano-reggiano cheese to serve.

Italian Living Tradition

You can peel away the tough outer layers of asparagus by grasping the base of the asparagus in one hand and, using a vegetable peeler in the other hand, carefully peeling toward (but stopping short of) your hand, and rotating the asparagus as you peel. You’ll end up with a short piece of unpeeled stalk, which can easily be snapped off at the point where the peeling stops.

Choices/Exchanges 1 Vegetable, 1 1/2 Fat

Spinach Sautéed in Garlic and Oil
(Spinaci all’aglio e olio)

Serves: 4 | Serving Size: Approximately 1/2 cup
Prep Time: 5 minutes | Cooking Time: 5 minutes

This dish is so simple that it’s almost a crime to call it a recipe. But I included it in this book because it is easy, healthful, and tasty. Over the years I’ve noticed that many of my cooking students don’t know how to cook fresh spinach. They are surprised at how easy it is. Delicious and healthful dishes like this one should be the base of our diet.

2 tablespoons extra virgin olive oil
2 1/4 pounds spinach, trimmed, well washed, and dried
3 cloves garlic, minced
Pinch crushed red chile flakes
1/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 lemon, halved

1. Heat the oil over high heat in a very large skillet until very hot. Add the spinach (you may need to work in batches) and cook, stirring, for about 1–2 minutes; the spinach should turn bright green and wilt slightly. Add the garlic and red chile flakes and continue to cook, stirring constantly, until the garlic begins to release its aroma, approximately 30 seconds.

2. Remove the spinach from the heat, and season with salt and and pepper. Toss well to combine, and serve with lemon on the side (for squeezing juice over the spinach).

Italian Living Tradition

Vegetables of any kind—cauliflower, broccoli, peppers, potatoes, and/or green beans—can be blanched untiljust tender, and prepared the same way.

Choices/Exchanges 2 1/2 Vegetable, 1 1/2 Fat