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Ciao On This

Say hello to healthy Italian cuisine

By Nicole Adamson Photo by Rosh Sillars

Now that carbs are shedding their bad reputation, pasta dishes are making a comeback with health-conscious diners. It’s a good thing, because studies continue to show that a Mediterranean diet – one rich in fruits, vegetables, grains and olive oil – is associated with reductions in metabolic syndrome, cardiovascular risks and mortality.

The Andiamo family of Italian restaurants has been a metro Detroit mainstay since 1990, when Joseph Vicari purchased Andiamo Italia in Warren. Today, each of the Andiamo restaurants (there are 10 metro Detroit locations) has its own personality – from the original locale, with its Celebrity Showroom featuring top-name entertainment; to the classy Renaissance Center location, with a great riverfront view; to cozy bistros in Sterling Heights and St. Clair Shores.

This month’s recipe, from Andiamo, is Tomato Basil Penne. It’s a simple, healthy dish that can be topped with chicken or fish, or left as is for vegetarians.

WHAT’S IN IT FOR ME?

TOMATOES
The antioxidant function of lycopene, found in tomatoes, has been linked to reducing the risk of prostate and certain other cancers. Cooking substantially raises the amount of lycopene in tomatoes, and thus their antioxidant benefits.
WHEN SHOPPING: Tomato paste and sauce are even better sources of lycopene.

OLIVE OIL
Consuming two tablespoons of olive oil a day may reduce the risk of coronary heart disease, thanks to the monounsaturated fat in olive oil, according to the Food and Drug Administration. Research also shows that olive oil contains more than 30 plant compounds, which promote heart health and protect against cancer.
WHEN SHOPPING: Opt for the extra-virgin variety. With an acidity of less than 1 percent and no refined oil, EVOO, as it’s known, contains lots of protective plant compounds.

WHOLE-WHEAT PASTA Made from the entire kernel of wheat, including the bran, whole-wheat pasta has more protein and fiber than pasta made with refined wheat. It also has less sugar per serving. Recent studies have linked a diet high in whole grains to reduced risk for diabetes.
WHEN SHOPPING: To determine whether a product is whole wheat, look for the word “whole” in the ingredient list. Products that are brown, or even labeled “100-percent wheat,” do not necessarily contain whole grain.

GARLIC Numerous studies have shown the benefits of garlic in lowering cholesterol and blood pressure and reducing the risk of heart disease. The American Dietetic Association says that to obtain the potential health benefits of garlic, one must take 600 to 900 milligrams (about one fresh clove) per day.
WHEN SHOPPING: While garlic is available throughout the year, the best bulbs appear in stores at the end of spring. Look for heads that are not sprouting, and are compact and firm.

BASIL Basil contains strong essential oils, which means the herb can potentially fight certain bacteria and prevent illness. It is also a powerful antioxidant.

Adding fresh basil to foods that are not cooked, such as a green salad, may help ensure that produce is safe to eat. Studies published in the February 2004 issue of Food Microbiology showed that washing produce in a solution containing basil or thyme reduced the number of the infectious bacteria shigella, which triggers diarrhea and may cause intestinal damage.

ANDIAMO’S TOMATO BASIL PENNE
(Serves 1)

Ingredients

• 3 tablespoons olive oil
• 1 each clove garlic, peeled and minced
• 1 cup crushed Italian tomatoes
• 1/2 teaspoon kosher salt
• 1/4 teaspoon fresh ground pepper
• 1 tablespoon chopped fresh basil
• 1/2 teaspoon dry basil
• 1 teaspoon chopped parsley
• Pinch of sugar
• Pinch of crushed red pepper flakes
• 1 tablespoon tomato paste
• 1 ounce water
• 8 ounces cooked whole-wheat penne

Directions

Heat a sauté pan over medium heat. Add olive oil and garlic. Cook until golden brown. Add tomatoes, salt, pepper, fresh basil, dry basil, parsley, sugar, crushed red pepper, tomato paste and water. Simmer over low heat for two minutes. Toss with cooked whole-wheat pasta and simmer for one minute.

SUGGESTION:

Top with grilled or sautéed chicken, blackened tuna or swordfish.

A FEW NON-PASTA HITS ON THE ANDIAMO MENU:

Portabella Lawash Panini – grilled portabella, eggplant, roasted bell peppers, mozzarella and Roma tomatoes rolled in lawash bread, $8.95 (Andiamo Royal Oak Osteria lunch menu).
Trancia di Salmone – broiled Atlantic salmon topped with tomato fillet, garlic, olive oil and fresh herbs, $24 (Andiamo Riverfront, Detroit, dinner menu).
Senza Formaggio Pizza – cheeseless, topped with broccoli, squash, mushrooms, onions, fresh tomato and pizza sauce, $9.95 (Trattoria Andiamo Grosse Pointe Woods, dinner menu).