Italian cuisine is renowned worldwide for its rich flavors, fresh ingredients, and hearty dishes. From pasta to pizza, Italy’s culinary offerings have captured the hearts and taste buds of food enthusiasts everywhere. However, beyond its indulgent reputation, Italian food can also be a cornerstone of a healthy diet, offering a plethora of nutritious options that contribute to overall well-being and even aid in maintaining a toned physique. The Mediterranean diet, of which Italian cuisine is a key component, has been praised by nutritionists for its potential to support weight management and promote overall health.
Supermodel Gisele Bündchen prepared a delicious two-course Italian feast consisting of artichoke parmigiano arugula salad and fresh tagliatelle, in collaboration with chef Wendy Cacciatori of Via Emilia 9, one of her favorite restaurants in Miami.
As a wellness enthusiast who recently launched her own cookbook, Nourish, Gisele showcases how dining out can align with a healthy lifestyle by selecting the right ingredients and practicing portion control.
Gisele Bündchen’s Favorite Healthy Italian Meals
What better way to kick off your Italian culinary adventure than with a refreshing arugula salad topped with fresh cheese? Chef Wendy begins by slicing a small piece from a wheel of Parmigiano Reggiano, allowing Gisele to grate it into delicate slices. Next, they dive into prepping the artichokes, peeling and soaking them in lemon water to enhance their flavor and texture while preventing discoloration. Once cooked, the artichokes are halved and ready for assembly. Starting with a bed of crisp arugula, a drizzle of olive oil and balsamic vinegar follows, along with a sprinkle of salt and pepper. Finally, the star ingredients—the artichokes and sliced Parmesan—are delicately arranged atop the salad. Voilà!
Arugula is rich in vitamins A, C, and K, as well as antioxidants, which support overall health and may aid in weight management. Artichokes are a good source of dietary fiber, which promotes digestive health and can help regulate appetite by keeping you feeling full for longer periods of time. While cheese is often associated with being high in fat and calories, Parmigiano Reggiano is a type of cheese that is relatively low in calories compared to other varieties. It is also rich in protein, which can help you feel satiated and reduce cravings for unhealthy snacks.
For the simple and fresh tagliatelle recipe, begin by placing 100 grams of flour on a board. Create a well in the center, resembling a volcano, and crack in four eggs. Carefully combine the flour and eggs using a fork until well blended. Then, knead the dough with your hands until it forms a cohesive ball. Once the dough is ready, slice it into medium-sized pieces using a knife. Chef Wendy then uses a pasta machine to shape the dough into fettucine pasta.
For the tomato sauce, Chef Wendy opts for “best quality” tomatoes along with carrots, celery, onion, fresh basil, salt, pepper, and olive oil. Start by chopping the carrots, onions, and celery. In a pan, heat some olive oil and sauté the onion, celery, and carrots for 2-3 minutes. Add in the tomatoes and simmer for one hour over low heat.
To assemble the dish, place the freshly made pasta on a plate, spoon over the tomato sauce, and garnish with fresh basil and grated Parmesan cheese.
This balanced approach to eating in Italian culture, which emphasizes portion control, fresh ingredients, and savoring each meal, can contribute to a healthy relationship with food and aid in weight management. Incorporating Italian-inspired dishes into a well-rounded diet (check out Gisele’s go-to breakfast here), alongside regular exercise can help individuals achieve and maintain their fitness goals while enjoying delicious and satisfying meals.
