Biscuits Breakfast Dessert Healthy Vegetarian

Healthy Anise Cookies without Butter or Biscotti all’Anice

How to prepare the real Italian recipe of Anise Cookies or “Biscotti all’Anice”

These super easy cookies remind us of our childhood, playing in the kitchen with our mum and grandmother when we used to spend the Sunday afternoons to make them, they are light, without butter, sweet, really delicious. Anise, is a flowering plant in the family Apiaceae popular in the eastern Mediterranean region and Southwest Asia. Its flavor is very similar to other spices, such as fennel, and licorice. This easy to make cookie gets it’s flavoring from the anise flavor. Perfect for a healthy children’s snack or even as an after dinner treat…


  • 250 grams of Sugar
  • 250 grams of Flour
  • 5 Egg yolks
  • 5 Egg whites
  • 1 teaspoon of  Baking Powder
  • 2 tablespoons Anise


  1. It’s a one bowl easy to make cookie. That means 1 bowl only from recipe to oven. Beat the eggs with the sugar using an electric whisk until frothy, add the flour and stir for 2 minutes. Combine the anise and egg whites, and in the end, include the yeast dissolved in a little bit of milk.
  2. Pre-heat oven to 180°(350F). Spread the mixture on a baking tray lined with parchment paper and bake at 180° for 20 minutes.
  3. Once baked, bring it out from the oven and cut it into strips 2 cm wide and 6 cm long.

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anise cookies

Healthy Lunch Main Pasta Vegetarian

Pasta with Rocket Pesto Sauce or Orecchiette al Pesto

How to prepare the real Italian recipe of Pasta with Rocket Pesto or “Orecchiette al Pesto di Rucola”

Rocket Pesto is a great alternative to the classic pesto sauce or “Pesto alla Genovese”.  A scented seasoning thanks to the combination of rocket, pine-nuts, olive oil, Parmesan, and Pecorino cheese.  It takes just a few  minutes, perfect option for a last minute dinner with friends. A very simple dish that will surprise your guests, thanks to the bitter aftertaste of the rocket balanced with the pine nuts and cheese. Enjoy!

Ingredients for 4 people

  • 150 grams of Rocket
  • 320 grams of Orecchiette pasta or if you like Spaghetti pasta
  • 70 grams of Pine nuts
  • 50 grams of Grated Parmesan Cheese
  • 50 grams of Grated Pecorino Cheese
  • 1 clove of garlic ( remove it if you don’t like the strong garlic flavor or add just a little bit of it)
  • 180 ml of Extra Virgin Olive Oil


  1. Wash the rocket, put it in a blender with Pine Nuts, Parmesan, Pecorino, Olive Oil, Garlic and blend it all. Add salt and pepper to flavor the mixture. The sauce is ready.
  2. If you are not using it right away, add it to a jar, with olive oil on top.
  3. Cook Pasta “al dente” as from instructions on package on salty boiling water in a large pot.
  4. Before draining the pasta, to make the sauce smooth, you can add to it a few tablespoons of cooking water it will make it a bit more liquid. 
  5. Drain the pasta al dente and mix with the rocket sauce. Add Pine-nuts and parsley on top before serving. For the perfectionists: you can also include a couple of slices of baked potatoes on top for decoration.

TIP: To make your pesto even more creamy, you can put some cream cheese spoon, like cottage cheese or Philadelphia.

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Healthy Sides Vegetables Vegetarian

Red Cabbage Salad or Insalata di Cavolo Rosso Altoatesina

How to prepare the real Italian recipe of Red Cabbage salad or ” Insalata di Cavolo Rosso Altoatesina”

The Red Cabbage Salad is a nutritious and healthy dish, fast and very easy, suitable for all the occasions, ideal for a brunch, or a Sunday lunch and for an important dinner, there are a few variants of this salad but today we will propose the classic recipe: “Insatata Altoatesina”.

Red cabbage, contains polyphenols which include antioxidant and anti-inflammatory compounds called anthocyanins. This vegetable is also unique as rich in glucosinolates. These phytonutrients can be converted by the body into isothiocyanates that have special detoxification and anti-cancer properties. Very healthy meal…


  • 1 Red Cabbage
  • 1 Apple
  • 2 tablespoons of Apple Cider Vinegar
  • 1 Onion
  • 1/2 teaspoon of Brown Sugar
  • 1/2 glass of Red Wine
  • 1/2 glass of Broth
  • 40 grams of Butter
  • Salt and Pepper


  1. Wash the cabbage and cut into strips 1 cm wide, cut the onion in finely slice and the apple into cubes.
  2. In a frying pan melt the butter and add the chopped onion, cook over low heat for 5 minutes.
  3. Add the brown sugar, the red cabbage and the apple, stir and cook for 3 minutes over medium heat.
  4. Add Salt and pepper as you prefer, add the vinegar and let it evaporate.
  5. Finally, add the red wine and cook for 3 minutes without the lid, then cover with a lid and cook over low heat for additional 15 minutes.
  6. During cooking, add the broth needed directly to the cabbage so that it wont be too dry.

TIP: If you like, to make this warm salad even richer, you can also add nuts, sunflower seeds, raisins, some peaces of orange.


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Red cabbage salad



Easter Healthy Main Pie Vegetables Vegetarian

Italian Easter Pie with Ricotta or Torta Pasqualina

How to prepare the real Italian recipe of Easter Pie or “Torta Pasqualina”

It is not Easter without our “Torta Pasqualina” Easter Pie.  Originally, from  Genoa, everyone in Italy loves it, generation after generation, simply because you can never get tired of good things!!! This savory pie, called Torta Pasqualina in Italy, is often made for special occasions or parties, it’s easy to make and serve, plus, it’s delicious. This preparation is very simple, what really makes the difference for a good recipe are always the ingredients, their freshness, and the highest quality: spinach, fresh ricotta, organic eggs as main ingredients for this marvelous spring recipe. Light, yet filling, this savory Italian quiche is simply gorgeous. YOU HAVE ABSOLUTELY TO TRY IT!

Ingredients for a cake pan – 23/25 cm

  • two circles of dough: puff pastry or dough briseé (you can buy it frozen or make this base preparation at home if you have more time)
  • 600 grams of Spinach
  • 300 grams of Ricotta cheese
  • 70 grams Parmesan cheese
  • 1 tablespoon of Extra Virgin Olive Oil
  • 5 Eggs
  • Salt, Pepper and Nutmeg as you prefer


  1. Add the spinach into a pan, without water, (previously washed and shredded), cover with the lid and cook over medium heat for 10 minutes. Drain the spinach and sauté with 1 tablespoon of extra virgin olive oil for additional 5 minutes.
  2. Meanwhile in a bowl, add the ricotta cheese, salt, pepper, nutmeg, parmesan cheese and 1 egg, mix for 3 minutes. Add the spinach and mix well.
  3. Divide the dough into 2 pieces, roll out your first piece of dough, roll out the dough into a very thin 12-inch circle. Place the dough circle on a 12-inch pizza pan lined with parchment.  Add the spinach mixture on top. Spoon the spinach evenly over dough to a 2-inch thickness, leaving a 1-inch border of dough. With the back of a spoon make 4 holes on the spinach mixture over the dough and in each little hole pour a whole egg opened gently. Sprinkle with Parmesan cheese, cover with the other circle of dough and paint lightly with oil.
  4. Seal the edges well, fold outer edges together and crimp to seal the pie. Then prick the surface with a fork just a little bit here and there.
  5. Bake the Pasqualina Pie, in preheated oven, at 190 degrees for 45 minutes.
  6. Slide the Pasqualina Pie onto a cutting board and let cool slightly before slicing. May also be served at room temperature.

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Easter cake

Dessert Gluten free Healthy Vegetarian

Italian Créme Caramel or Traditional Budino

How to prepare the real Italian recipe of Creme Caramel or “Budino Creme Caramel all’Italiana”

A healthy and light dessert for all the family, Budino or Créme Caramel, is a simple and old-fashioned dessert made just with milk, eggs and sugar. A delicious Italian pudding, it dates back to ancient Roma. A must of Italian and international cuisine made in different variations all over the world: here we prepare a classic Italian recipe. Yummy!

Ingredients  for 6 People

  • 500 grams of  Whole Milk
  • 3 Eggs and 1 Yolk
  • 120 grams of Sugar
  • a Vanilla bean
  • 6 ramekins/molds

Ingredients for Caramel

  • 100 grams of Sugar
  • 1 tablespoon of Water
  • (For those who do not wish to prepare the caramel at home, they can find it easily at the supermarket ready to use. We prefer to prepare it, so easy!)

Preparation of Budino

  1. Gently heat the milk, adding a split vanilla pod: in a deep saucepan boil the milk together with a vanilla bean engraved along its length; when reaching boiling state immediately remove from the fire and let it stand for 15 minutes to ensure that the milk assimilates all the vanilla scent.
  2. Break the eggs into a bowl, add the sugar and the hot milk, stir very slowly with a whisk to prevent the mixture from incorporating too much air. Continue beating, after adding the milk with the vanilla bean.
  3. Pour the Caramel (*) in 6 crème caramel molds.
  4. Pour the mixture into the molds, filtering using a sieve to remove the vanilla beans. Filter the milk and join the caramel on top into all the molds. Settle them in a pan with high sides filled with cold water, cooking a bain-marie in the oven for 1 hour and 15 mins at 160°C.
  5. The creme caramel is ready when the cream has curdled while still soft. Let it cool in the water before transferring the molds in the fridge, wait at least 2/3 hours before you flip them on a serving plate. Enjoy.

*Preparation of the Caramel

  1.  We combine the sugar and a little bit of water in a saucepan and put on low heat.
  2. Without touching it, let it cook until the mixture is colored. Once obtained a brown color, pour it carefully over the six ramekins. Temperature is very high so be careful when pouring it.

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creme caramel 5

Dinner Gluten free Healthy Main Soups Vegetables Vegetarian

Healthy Italian Lentil Soup or Zuppa di Lenticchie

How to prepare the real Italian recipe of Lentils or “Lenticchie”

There are different varieties but, in any case, rich in iron and protein. We eat them as a first course, we like a lentils soup with pasta and potatoes, or as a side dish, healthy and tasty. Never miss for New Year’s Evening since the tradition tells that bring health, wealth and lucky.



  • 350 grams of Lentils
  • 300 grams of “Pancetta” or Bacon or also diced ham for a lighter version
  • 1 Onion
  • 2 tablespoons of Extra Virgin Olive Oil
  • 4 tablespoons of  Tomato
  • 2 Carrots
  • 1 Celery
  • 1 Sprig of Rosemary
  • 4dl of structured Red Wine
  • Salt and Pepper as preferred


  1. Wash the lentils in cold water, drain. Cut “Pancetta” or Bacon into cubes of about 2cm. Add the olive oil and the diced bacon in the pressure cooker and fry while open, not yet covered.
  2. Meanwhile, peel the onions and carrots and slice them, clean the celery, removing the leaves and the base of the coast, wash and cut into chunks. Combine the carrots, bacon, onions and celery, including the lentils and the rosemary, sprinkle with red wine and about 4dl of water, add salt to taste. It’s time to close the pot!
  3. When the valve of the pressure cooker starts to whistle, lower the heat and simmer for about 20 minutes.
  4. When cooked, lift the valve and let the steam out. Now you can open the pot and pour into a pot to serve. Add a sprinkling of black pepper and Extra Virgin Olive Oil.

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Healthy Main Vegetables Vegetarian

Easy Linguini with Home Made Pesto Sauce or Linguine al Pesto

How to prepare the real Italian Linguini with Home Made Pesto Sauce

Basil is best at the height of summer. Still, in the middle of winter a nice pesto, is a breath of freshness and a super tasty sauce. Pesto originates in Genoa, mentioned as early as the 17th Century. The recipe as we know today with basil, garlic, pine nuts, and cheese, appeared in the mid-1800’s. That recipe remains the true pesto genovese, but variants have spread and been adapted to local resources and tastes. The best ingredients yield the best flavor. Home grown or organic basil and garlic, a good quality olive oil, and the best imported Parmigiano Regiano, Grana Padano, and/or pecorino you can reasonably afford will be worth the effort in the final dish!

Ingredients for 6 people

  • 50 grams fresh Basil leaves
  • 2 Garlic cloves without peel
  • 100 ml of Extra-Virgin Olive Oil
  • 50 grams of Pine Nuts
  • 80 grams grated Parmesan Cheese
  • 1/4 cup of freshly grated Pecorino cheese
  • Salt as you prefer
  • 500 grams  of dry Linguine (or Spaghetti)


  1. Wash the basil leaves and combine the basil, garlic, pine nuts and cheese in a food processor and pulse until coarsely chopped. Add the oil gradually and process with the blender until fully incorporated and smooth. Season with salt.
  2. Alternative to Step 1. If using a pestle and mortar instead of a blender, add basil, garlic pine nuts and a pinch of salt.  Start working with the pestle, pressing and rotating it until all the ingredients are nicely ground. Add the cheese and mix well, include the oil and continue mixing until well incorporated and smooth. Season with salt.
  3. Add the Pesto sauce to a glass container and cover the pesto on top with some olive oil to avoid the Pesto to become darker and preserve it well in case you need it.
  4. Bring a large pot of salted water to a boil for the linguine. Cook the pasta in the boiling salted water until “al dente”, as from cooking instructions. Drain and transfer to a large bowl. Add the pesto and toss. Taste for salt and add a drizzle of oil. Yummy!

TIP: These days a food processor does the heavy lifting, but if you have a mortar and pestle and are willing to spend a few extra minutes, grinding the nuts and garlic together before adding the leaves has a distinct effect on the texture of the sauce (See Step 2).


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Linguine Pesto

Appetizers Gluten free Healthy

Prunes and Parma Ham Rolls or Involtini Prugne e Prosciutto

How to prepare the real Italian recipe of Prunes and Parma Ham Rolls or “Involtini di Prugne con Prosciutto di Parma”

A quick and easy creative appetizer with a classic taste great for a dinner with friends. Perhaps they are lacking prunes or dried plums in their diet! Those little bites, marvelous canapés, can be prepared in advance, giving you one less thing to worry about on the day of your special event. Relax and have fun!

Ingredients for 6 people

  • 24 pitted Prunes  
  • 8/10 slices of Parma Ham thinly
  • fresh Mint leaves or Rosemary “Rosmarino”
  • (Goat’s cheese in add for the filling if you wish)


  1. Let the prunes soak in water for 15 mins., then drain them and let them dry. On each plum wrap half a slice of parma ham and close it with a toothpick. 
  2. Cover the baking tray with aluminum foil and place the rolls, let them cook for ten minutes at 180-200 ° C. Until the parma ham becomes crispy.

TIP: add some goats cheese as filling inside the Prunes for a melting creamy variation. Yummy.

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Gluten free Healthy Main Seafood

Swordfish with Capers and Olives or Pescespada alla Messinese

How to prepare the real Italian recipe of  Swordfish with Capers and Olives or “Pesce Spada alla Messinese”

The Messina Swordfish is a typical dish of Sicilian culinary tradition and embodies all the flavors and scents of the Mediterranean. Very healthy, a good option even under the most strict dieting regimes! Fresh Pachino Tomatoes, Extra Virgin Olive Oil, the Capers, the Red Onion, Olives are the perfect ingredients that will make this dish “UNIQUE” . Lot’s of vitamins. Great mix of flavors!

Ingredients for 4 people

  • 4 slices of Swordfish (around 300 grams of each slice)
  • 300 grams of Tomato sauce
  • 100 grams of Black Olives or Green Olives will make it too
  • 30 grams of Capers
  • 100 grams of fresh Pachino Tomatoes
  • 1 Red Onion
  • 1 stalk of Celery
  • 1 Chilly
  • 1 Carrot
  • a pinch of Parsley
  • 6 leaves of basil
  • 4 tablespoons of Extra Virgin Olive Oil
  • Salt and Pepper as preferred
  • Flour as you need


  1. Cut the onion into thin slices, celery and carrot, peeled previously, in small pieces. In a pan heat the olive oil, adding sliced onion, celery and carrot to fry. Once vegetables golden add the tomato sauce, capers, olives, and pepper.
  2. In the meanwhile, lets’ start covering with flour the surface of the swordfish steaks, making sure to cover them well on both sides. The flour must adhere perfectly to the fish.
  3. We will combine then the floured slices to the sauce, add the tomatoes lightly sliced and will adjust salt and pepper. We will leave to cook for about 10 minutes in the event adding a tablespoon of hot water. You can nicely present the fish in a serving dish with parsley and  basil previously chopped on top. What a flavour!

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Gluten free Healthy Vegetables Vegetarian

Raw Artichokes and Parmesan Salad or Insalata di Carciofi crudi e Parmigiano

How to prepare the real Italian recipe of Raw Artichokes Salad with slices of Parmesan or “Insalata di Carciofi crudi e scaglie di Parmigiano”


If you love artichokes and you can buy them fresh, tender and of the best quality during the winter season, this salad will be marvelous, a perfect combination of flavors, great for every occasion as an appetizer or as a side dish. Artichokes are a superfood in every sense of the word. The phytonutrients in artichokes provide potent antioxidant benefit. Artichokes, as well as artichoke extracts from the leaves and stems of the plant have been historically recommended for liver health. This salad is a vegetarian dish with a strong personality, and we simply love it!

Ingredients for 4 people

  • 6 Artichokes
  • 2 Lemons
  • Slices of Parmesan Cheese
  • Aceto balsamico di Modena, q.b
  • 5 Tablespoons of Extra Virgin Olive Oil
  • Salt and Pepper as you prefer


  1. Cut the lemons and squeeze the juice. Wash the artichokes, and cut the stalks (keeping them on the side for other preparations) and cut the leaves, use only the inside of the artichoke, where the leaves start to become greener and softer. You need the most tender leaves.
  2. Private the artichokes of the pins or spikes, which are also hard. With a sharp knife, slice the vegetables into slices the thickness of a few millimeters. While cutting them, put them in a bowl and moisten immediately with lemon juice to prevent blackening.
  3. Roll out the artichokes sprayed with lemon on a serving plate as if serving a plate of “carpaccio” or raw meat, adjust with salt, pepper, add a few drops of balsamic vinegar, wet the dish with the best quality of Extra-virgin olive oil. Finish decorating the surface with slices of parmesan. Lovely!

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insalata di carciofi e parmigiano


Appetizers Dinner Gluten free Healthy Main St. Valentine Vegetarian

Cheese-Balls with Pistachio or Polpettine di Caprino

How to prepare the real Italian recipe of Goat Cheese-Balls with Pistachio and Rocket or “Polpettine di Caprino con Pistacchi e Rucola”

A delicious appetizer all cheese based but light and fast, those Caprino Goats Cheese-balls are suitable for any occasion. Easy, quick, super tasty. A good starter for large dinners with friends, well presented light soft cheese. Caprino is an Italian cheese traditionally made from whole or skim goat’s milk. The name of the cheese derives from the Italian word for goat, capra. Goat cheese has been made for thousands of years, and was probably one of the earliest made dairy products. Enjoy and have fun!

Ingredients for 4 people

  • 130 grams of Goat Cheese like “Caprino” or Philadelphia
  • 250 grams of white Greek Yogurt
  • 3 slices wholemeal Bread chopped
  • 100 grams of chopped Pistachios
  • Chopped Chives
  • Rocket for decoration
  • Salt and Pepper as you prefer


  1. In a bowl, mix well the goat cheese, chopped chives, yogurt, rusks crumbled, 50 grams of chopped pistachios. Put the mix in the freezer to make it coagulate well for about 30 minutes.
  2. Now prepare the balls not too big and cover them with the remaining pistachios chopped and a leaf of arugula on each ball. Serve.

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Gluten free Healthy Lunch Main Rice

Shrimps and Asparagus Rice or Risotto Gamberetti e Asparagi

How to prepare the real Italian recipe of Risotto Shrimps and Asparagus or “Risotto con Gamberetti e Asparagi”

For an unforgettable dinner on a special day, this recipe is undoubtedly one of the most romantic recipes. Asparagus is one of the true symbols of spring. Full flavored yet delicate, a sophisticated dish, a must try!

Ingredients for 2 people

  • 250 grams of Shrimps
  • 160 grams of Rice for Risotto, like Carnaroli rice.
  • 250 grams of Asparagus
  • 20 grams of Butter
  • 1/2 Blonde Onion
  • 1 clove of Garlic
  • a pinch of Parsley
  • 2 tablespoons of White Wine
  • 4 tablespoons of Extra Virgin Olive Oil
  • 1 lt of Fish Stock
  • Salt as you prefer


  1. Fill a bowl of salted boiling water, immerse the shrimps for 5 minutes, drain them with a ladle and remove the shells.
  2.  Mince the onion, garlic and parsley and place in a saucepan with 4 tablespoons of oil. After 4 minutes, add the asparagus previously cut, salt and pepper and fry for 3 minutes, add the rice and drizzle with 2 tablespoons of white wine.
  3. Lower the kelp and cook the rice adding your fish stock, stirring constantly, after 10 minutes add the shrimps and continue cooking for 10 minutes more. Last step: add the butter, let the risotto rest for 5 minutes before serving.

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Basic Preparations or How To Gluten free Healthy Vegetables Vegetarian

Healthy Fresh Tomato Sauce or Sugo di Pomodoro

How to prepare the real Italian recipe of  Fresh Tomato Sauce or “Sugo al Pomodoro Fresco”

The fresh tomato basil sauce is the sauce Mediterranean for excellence. Simple and tasty, even more if done during the period of July-August, when the tomatoes are tasty and fragrant, grown with the sun, and often used to prepare the best red sauce preserved with care for the winter time.

Ingredients for 4 people

  • 10 Fresh Tomatoes we like San Marzano
  • 4 tablespoons of Extra Virgin Olive Oil
  • 1 clove of garlic
  • Salt and Pepper as you prefer
  • 4 leaves of Basil


  1. In a saucepan, bring to a boil plenty of water, pour the tomatoes and simmer for 3 minutes. Drain the tomatoes, remove the skin and cut them in half. Remove the seeds and the vegetation water, cut into cubes.
  2. In a saucepan, pour the Extra Virgin Olive Oil and garlic, let the garlic get brown and then add the tomatoes, cook for 10 minutes, season with salt, add pepper and basil leaves before serving. The sauce is ready!

TIP: if you have short time to make a tomato fresh sauce, just wash and cut the tomatoes directly adding them to the pan. Do not boil them before. Start boiling the water when cooking the tomatoes and in ten mins: voila’! A nice, fresh, healthy sauce.

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Breakfast Dessert Gluten free Healthy

Gluten Free Crèpes with Mascarpone and Strawberries

How to prepare the real Italian recipe of Crêpes Gluten-Free with Mascarpone and Strawberries

Crêpes are very popular in Italy. We propose here a gluten free variation which is very tasty and nicely balanced. We all know that crêpes come from France. But the word crêpe actually originates from the Latin word, crispus, which means curled. These Crêpes Gluten-Free are great for breakfast or any meal. Takes only 10 minutes to make. No gluten. No problem. They are just as good as crepes made with all-purpose flour! Enjoy.

Ingredients for the Dry Flour Mix (it can be stored)

  • 1 cup gluten-free sweet Rice Flour
  • 1 cup ground Hazelnuts
  • 1 cup sweet white Sorghum Flour
  • 1 cup Teff Flour
  • 1 & 1/2 tsp Xantham Gum

Ingredients for the Crèpe Batter

  • 3 eggs1 cup Milk
  • 1/3 cup Sugar
  • 1 tsp Vanilla extract
  • 3/4 cup GF crêpe Flour Mix (done above)
  • Butter for the Crêpe Pan

Ingredients for the Sauces

  • Nutella, few spoons. Banana, in slices
  • Mascarpone, milk and sugar, mixed into a creamy delicious sauce. Fresh Strawberries in pieces
  • Honey and Lemon


1. In a container or a bowl, add the teff flour, sweet white sorghum flour, gluten-free sweet rice flour, ground hazelnuts, and lastly add in the xantham gum. Shake it in a container, or mix it well if in a bowl.

2. Preheat a large flat pan to medium-high heat. Crack 3 eggs in a bowl and then add in some milk, sugar, and vanilla extract. Whisk this mixture for a few minutes.

3. Measure out 3/4 cup of your crêpe mixture and add it into the egg mixture. Whisk the batter together and you have your crêpe batter! It will look runny but that is right.

4. Take a little bit of butter and coat the heated pan. Pour approximately 1/3 cup of batter into the center of the crêpe pan and swivel it around with a back and forth shaking motion until you have a thin, round crêpe. Allow crêpe to cook until edges become golden brown, then flip and briefly allow the other side to cook. (10-15 seconds) Slide it right off the pan to a plate.

5. Dress with a small amount of Nutella and bananas cut into slices, jam or maple syrup down the middle, roll up, cut into two pieces and serve warm. Or you can simply add honey and lemon juice.

6. Alternatively, you can fold the crepes with a wonderful Mascarpone cream inside and fresh strawberries. Mix together mascarpone, a little bit of milk, and powdered sugar on high with a hand mixer until stiff peak forms (do not over beat). Place desired amount of filling to half of the crepe and top with fresh strawberries. Fold into fourths and add extra dollop of filling on top with fresh strawberries.

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gluten free crepe mascarpone



Dessert Gluten free Healthy Vegetarian

Light and Easy Lemon Ricotta Cheesecake or Torta di Ricotta al Limone

How to prepare the real Italian recipe of Lemon Ricotta Cheesecake or “Torta di Ricotta al Limone”

Halfway between a cake and a cheesecake, this ricotta cheesecake cake with lemon and ricotta cheese has a light texture that almost melts in your mouth and an intense flavour of lemon, delicious and nutritious. It is easy to prepare, the result is a cake with a moist dough, which makes it suitable as a dessert to be served after a meal. Better to prepare this lemon cake using organic lemons: in addition to the juice, in fact, we use a fair amount of zest also essential to give the sweet smell and taste of these amazing fruit.


  • 3 Eggs
  • 1/2 cup Sugar
  • 200 gr. – around 1 container (16oz.) – whole milk Ricotta cheese
  • 80 gr. white wheat all-purpose Flour and 80 gr. Potato Flour (or 1/4 cup Gluten-Free Baking mix)
  • Juice from 1/2 Lemon and grated Zest (if using organic Lemon)
  • 3-4 Biscuits of your choice, or Graham Crackers or Gluten-Free Biscuits, all crushed
  • 16gr. Baking Powder
  • 2 tbsp of Butter for greasing the pie dish


1. Preheat your oven to 325°F. Thoroughly rinse the lemon, dry and grate the zest without touching the white part. It will get about 1 tablespoon. Squeeze the juice (around 50 ml) and zest the lemon. What is zesting? It’s removing the very outer layer of skin from a citrus fruit. Zest is a great way to add extra flavour to cooking and extra oomph to food and drink presentation.

zest lemon

2. Start off by cracking 3 eggs and place them into a mixing bowl, then add in sugar and mix together. Add the ricotta cheese and blend with the egg and sugar mixture. While it is blending, add in the 2 flours (or the gluten-free baking mix) and continue to blend until it is well incorporated. Finish by adding in fresh lemon juice and lemon zest and blend one more time.

3. Grease your pie dish with butter and sprinkle the biscuits crumbs evenly over the bottom of the dish. You can crush the graham crackers or biscuits by using a blender or food processor, or just crush them.

4. Pour the batter over the crumbs and place it in the oven for 25 minutes or until it begins to turn golden brown. Once the cake is golden brown let it cool or place it in the refrigerator so it tastes more like a cheese cake. Slice into serving pieces and place on a platter. If you wish spoon warm or room temperature blueberries on top.

TIP: You can also easily prepare a gluten free lemon and ricotta cheesecake: just replace the wheat flour with an equal amount of gluten-free cake mix flour and use a gluten-free baking powder.

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ricotta cheesecake

Chicken Gluten free Healthy Lunch Main

Lemon Herb Chicken or Pollo arrosto al Limone

How to prepare the real Italian recipe of Lemon Herb Chicken or “Pollo Arrosto al Limone e Erbe Aromatiche”

Roasted Chicken is literally an all time favourite of both of us, we love it! Great childhood memories having lunch with the family. An easy Sunday dish, which is made even more delicious if accompanied with roasted potatoes. Hearty comfort healthy eating in this delicious roast chicken recipe. Simple and super tasty!


  • 12 chicken Drumsticks or Thighs (or use a combination depending on your preference)
  • 1 bunch Chives
  • 1 bunch of curly leaf Parsley and Rosemary
  • 1/4 cup Extra-virgin olive oil
  • 1 glass of white wine
  • 3 tbsps Lemon juice (approx. yield from one lemon + grated zest if organic lemon)
  • 2 cloves of Garlic
  • 1 tsp Salt approx
  • Black pepper


1. Start by placing the chives, parsley leaves and rosemary into the food processor. Add in olive oil, lemon juice, a little bit of salt and blend all of these ingredients.

3. Rub the herb marinade evenly on the chicken. Add in the garlic in big chunks (to be removed after cooking). In an oven proof pan place your chicken and cover it with plastic wrap to marinade in the refrigerator for 1-2 hours or better if over-night.

4. Remove the plastic wrap and bake uncovered for 25 minutes in a 350°F oven until it browns. Cover the chicken with foil, add a glass of white wine and place it back in the oven for 30 minutes to cook it through. To make sure your chicken is all the way cooked, cut off a little piece and check. Once the chicken is cooked through you are ready to serve. Absolutely gorgeous if served with roasted potatoes as side dish.

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chicken roasted

Healthy Lunch Main Rice

Rice, Peas and Parma Ham or Risotto con Piselli e Prosciutto

How to prepare the real Italian recipe of Rice with Peas and Parma Ham or “Risotto con Piselli e Prosciutto”

Risotto with Peas and Ham or “Risi e Bisi” is a simple but tasty dish typical of the Venetian tradition ideal for a lunch for adults and children. This is a classic dish from Venice, and it has many variations. “Risi e Bisi” simply means rice and peas, and the dish is traditionally made with the fresh new peas of spring. If fresh peas are not available, you can easily make it with frozen peas, better to avoid canned. Ideally it should be diced: with slices will not be the same. Ideally cured Parma Ham is the best option, but you can use any ham available. Perfect Sunday easy and healthy dish.

Ingredients for 4 people

  • 320 grams of Carnaroli Rice (Carnaroli Rice is a Kind of Rice)
  • ½ Blonde Onion
  • 100 grams of Parma Ham
  • 20 grams Butter
  • 200 grams of Peas
  • 30 grams of Parmesan Cheese
  • 1 ltr of Vegetable Stock
  • 5 tablespoons of Extra Virgin Olive Oil
  • A sprinkling of chopped parsley
  • Salt and Pepper as you prefer


1. In a pan add 2 tablespoons of Extra Virgin Olive Oil with 10 grams of butter, the yellow onion and the previously diced cured ham. Better if Parma cured ham. Heat the olive oil in a medium-sized pot over medium-high heat. After a few minutes add the fresh peas and cook for a little bit until half cooked. Dry cured hams are usually salty, so be aware that the more you add, the saltier the dish will become. Meanwhile, heat up the stock and 1 cup of water in a small pot. You want this at a simmer while you make the rice.

2. In another large pan with high sides add 3 tablespoons of Extra Virgin Olive Oil pour in and toast the rice until it changes color, almost transparent, add a glass of white wine and let it evaporate. Keep cooking the rice slowly adding ladles of Vegetables broth. Stir again and sauté for 2-3 minutes, stirring constantly. After 10 minutes add the peas and cook slowly keeping turning, once the rice is fully cooked, add the remaining butter and Parmesan, stir well and add chopped parsley on top. Served.

The secret: let it rest 3-4 minutes before serving.

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pea and parma ham risotto

Healthy Italian Cooking Tips

4 Easy Tips on How to Make Healthy Recipes

Discover quick healthy recipe tips to cook healthy Italian meals for you and your family. Learn how eating healthy is simple with easy healthy recipe ideas from Italy.

For many people, making healthy recipes seems too difficult and time consuming. But with some advance planning and some basic knowledge of nutrition, it is easy to create a week’s worth of healthy meals that you and your family will love. The key to creating delicious and healthy meals for the family is planning! Planning ahead of time an entire week of healthy recipe meals is the best way to create dishes you can be proud of, while keeping cost and time commitment to a minimum. So below are amazing tips you can use to make healthy meals all the time.

Healthy Recipe Tip #1:

Using convenient appliances such as slow cookers and microwaves can be a huge time saver when planning and preparing meals. There are many delicious and healthy recipes that can be started in the morning and left to cook all day in a crock-pot or slow cooker. These are great choices for working families. In addition, making the meals ahead of time on the weekend and heating them in the microwave is a great way to stretch both your food and your time. There are many microwavable healthy meals you can make at home, and single serving microwave safe containers allow every member of the family to eat on their own schedule. When planning the meals for the week, it is a good idea to create a chart listing each day’s menu and each day’s schedule. Here’s a smart tip: plan the quickest and easiest to prepare meals for the busiest days of the week.

Healthy Recipe Tip #2:

Get your family involved in creating the week’s meal plan by asking for their input and noting everyone’s favorite foods. It is still very important to eat healthy meals, so that (of course) does not mean eating pizza every night or having ice cream for dinner. But involving your spouse and children in healthy recipe planning, you’ll help to increase their interest in healthy eating right away. It is also a good idea to get your entire family involved in the preparation of the meals. Even children too young to cook can help out by setting out the dishes, chopping vegetables, clearing the table and washing the dishes.

Healthy Recipe Tip #3:

Cooking large quantities of healthy food recipes – and freezing the leftovers – is an easy way to save time. Cooking large amounts of stews, soups, pasta, chili and casseroles can be a huge time saver. Making double and even triple batches of these staple foods, and freezing the leftovers for later use, is a great way to save both time and money. When freezing leftovers, however, it is important to label the containers carefully, using freezer tape and a permanent marker. Try to keep the oldest foods near the top to avoid having to throw away expired items. Stocking up on meats when they are on sale is another great way to use that valuable freezer space. Stocking up on such easily frozen foods as chicken, turkey, ground beef, steaks, roasts and chops is a great way to make your food dollar stretch as far as possible while still allowing you and your family to enjoy delicious healthy meals every day.

Healthy Recipe Tip #4:

Keeping a well-stocked pantry is as important as keeping a well-stocked freezer. Stocking the pantry with a good supply of staple items like organic canned vegetables, organic canned fruits, soup stocks and other vegetable foods, will make healthy recipe preparation much faster and easier. Stocking the pantry can save you money as well as time. Grocery stores are always running sales, and these sales are a great time to stock up. Buying several cases of organic canned vegetables when they are on sale, for instance can save lots of money and provide the basic ingredients for many nutritious, easy to prepare meals. Examples of great staples to stock up on include whole grain cereals, Italian pastas, tomato sauce of the best quality, baked beans, canned salmon, tuna and whole grain breads. It is easy to combine these staples into many great meals on a moment’s notice.

We hope you found these healthy tips easy and useful!

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Appetizers Healthy Lunch Sides Vegetarian

Vegetarian Baked Zucchini Gratin or Zucchine Gratinate

How to prepare the real Italian recipe of  Baked Zucchini Gratin or “Zucchine Gratinate”

An easy and very healthy Italian recipe of zucchinis topped with bread crumbs, parsley, garlic. Vegetarians and omnivores will love them. Perfect as an appetizer, as a side dish to meat, or as a second self, Zucchini Gratin are light appetizers and rich in vitamins, that will add a touch of color and flavor to your table.

Ingredients for 6 people

  • 6 Zucchini
  • 60 grams of Breadcrumbs
  • sprig of Parsley
  • 1 sprig of Basil
  • 1 clove of Garlic
  • 3-4 tablespoons of Extra Virgin Olive Oil
  • Salt and Pepper as you prefer


1. Wash and trim the zucchini, cut in half lengthwise, taking care not to break them, and with a teaspoon drain the zucchini flesh and put in a bowl.

2. Chop the parsley, basil and garlic and pour into the bowl with the zucchini flesh and add the breadcrumbs. Season with oil, salt and pepper and mix all ingredients well.

3. Stuff zucchini with the mixture, place in a baking dish, sprinkle on top with Extra Virgin Olive Oil, bake at 170° degrees for 40 minutes. Delicious and Healthy vegetarian option!

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Healthy Main Pasta Vegetarian

Easy Auntie Anna’s Fusilli Pasta with Pesto of Zucchini

How to prepare the real Auntie Anna’s Italian recipe of “Fusilli Pasta with Pesto of Zucchini”

A good alternative to the classic pesto sauce, this recipe from Tiziana’s auntie Anna, is a simple recipe an easy option for an healthy Sunday lunch with family and friends. This Pesto is made with Zucchini or Courgettes, Basil, Parmesan or Pecorino, Pine Nuts and of course Extra Virgin Olive Oil. A deliciously simple Pesto of Zucchini pasta that is full of fresh flavors, also perfect for a weekday evening meal. Any pasta will taste great with this recipe, so just pick your favorite and enjoy.

Ingredients for 4 people

  • 320 grams of Fusilli Pasta
  • 300 grams of Zucchini
  • 1/2 cloves of garlic
  • 50 grams of Pine nuts
  • 60 grams of Parmesan Cheese or Pecorino Cheese
  • 100 grams of Basil
  • 125 grams of Extra Virgin Olive Oil
  • Salt and Pepper as you prefer


1. In a pan heat 50 grams of Extra Virgin Olive Oil with garlic until becomes blonde – not burned -then add the zucchini (or courgettes), previously cut round and thin, cover and cook over a medium heat for 15 minutes until are stiffened (if necessary add half glass of water).

2. In the other pan toast the pine nuts, when ready add to the zucchini with parmesan, a pinch of salt and the fresh basil mix well. Fresh basil is an important ingredient not to forget! Put the zucchini mix in a blender with 65 grams of Extra Virgin Olive Oil, mix all together until the sauce is creamy.

3. Cook the Fusilli or Spaghetti Pasta, bring a large pot of lightly salted water to a boil. Add the pasta to the boiling water and cook for 8 to 10 minute as from instructions and always until al dente. Do not overcook pasta! Drain and mix with the zucchini sauce, serve.

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Pasta with zucchini pesto.

Healthy Lunch Main Seafood

Classic Spaghetti Pasta with Tuna and Tomato

How to prepare the real Italian recipe of  Spaghetti Pasta with Tuna or “Spaghetti con il Tonno”

A simple and healthy recipe very tasty, ideal for every taste and used in Italy during summer or for a nice weekend Lunch with the family, actually suitable in All Seasons.

Italian canned tuna in olive oil, is a must use for this delicious Italian pasta dish. Spaghetti and linguine go particularly well with light tomato sauces and seafood, which cling to the long strands.



Ingredients for 4 people

  • 320 grams of Linguini or Spaghetti Pasta (Like De Cecco or Barilla n°5 for example)
  • 6 fillets of Anchovies
  • 1 fresh Onion
  • 300 grams of Pachino Tomatoes
  • 250 grams of Tuna canned
  • 40 grams of Capers
  • 1 tablespoon of concentrate Tomato
  • grated zest of one Lemon
  • 1 Chili
  • 60 grams of Black Olives cut
  • 40 grams of Parsley
  • 5 tablespoons of Extra Virgin Olive Oil
  • Salt and Pepper as you prefer


1. Remove the salt from the capers, let them soak in water and vinegar for 10 minutes then drain them, squeeze and dry. In a pan add the Extra Virgin Olive Oil and the onion, previously cut into julienne, and cook with a bit of water, add the anchovies, capers, chili, black olives (previously cut) and fresh Pachino tomatoes cut in half.

2. Cook over medium heat for about 10 minutes, add 1 tablespoon of tomato concentrated with half ladle of hot cooking water pasta and finally add the drained and chopped tuna. Oil should be removed from the canned tuna before cooking it; Extra virgin olive oil has been added to the recipe instead.

3. Boil the pasta according to instructions, al dente, and finish cooking into the saucepan and if necessary add a little of hot water (from the water previously boiled with the pasta).

4. Serve with a some fresh Parsley on top, grated lemon into strips and a drizzle of Extra Virgin Olive Oil.

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Gluten free Healthy Lunch Sides Vegetables Vegetarian

Grand Mix of Yellow and Red Peppers or Peperonata

How to prepare the real Italian recipe of Grand Mix of Peppers or better “Peperonata”

A great classic of the Italian cuisine, the origin of this Grand Mix of Peppers is from Sicily: SICILIANS DO IT BETTER! It is very tasty and you can enjoy it hot or cold better with toasted bread, it is a healthy vegetarian combination of flavors.

“Peperonata” is a very tasty pepper stew. You can find the ingredients all year round. You can enjoy it warm in the colder months; and during the summer, you can use it as a topping for your toasted bread to make a delicious “bruschetta” on top of some slices of toasted bread. “Peperonata” is perfect for vegetarians but not only. It is simply delicious.

Ingredients for 6 people

  • 1 kg of Pepperoni
  • 500 grams of fresh Tomatoes
  • 2 blonde Onion or better red Onion
  • Parsley
  • 50 grams of Capers
  • 100 grams of black Olives, better “Gaeta” Olives
  • 1 tablespoon of Origan
  • 6 tablespoons of Extra Virgin Olive Oil
  • Salt and Pepper as you prefer


1. In a pan heat the oil with the onion, previously cut into strips of about 1 cm, until it has softened, after add the pepperoni previously cut into strips of 1 cm, the fresh tomatoes, the capers, the black olives, 1 tablespoon of origan, a bit of parsley, salt and pepper.

2. Cover and cook over low heat for 40 minutes. Stirring occasionally.

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Dinner Healthy Main Veal

Veal Escaloppes with Marsala or Scaloppine al Marsala

How to prepare the real Italian recipe of” Veal Escallops with Marsala or Scaloppine al Marsala”

The Veal Escallops Marsala are a quick and easy dish to prepare, suitable for all occasions. The Escallops Marsala are a variation to those in white wine, soft flavor enhanced by the creaminess of Marsala sauce, with a sweet taste and with some harmonious note of Tabasco, really to amaze your guests.


Ingredients for 4 people

  • 600 grams of Breat Veal sliced
  • 100 grams of Butter
  • 1/2 glass of Marsala
  • Parsley chopped
  • Flour as you need
  • Salt and Pepper as you prefer


1. Arrange the slices of meat on cutting board, lined with a sheet of parchment paper, cover with another sheet of paper and beat with a meat mallet so that they are more subtle. Pass the meat in flour, on both sides, pressing lightly with your hands to make it adhere well.

2. Melt the butter in a pan and, when it is ready, add the sliced meat without overlapping, cook them over high heat turning. Proceed with all the slices of meat addition of readily butter.

3. Once ready put the meat on a plate. In the same pan, pour the Marsala cook for 2 minutes, then add the meat and cook for about 3-4 minutes over medium heat, turning. Served.

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Dinner Healthy Lunch Main Veal

Veal Rolls with Parma Ham or Involtini di Vitello al Prosciutto

How to prepare the real Italian recipe of Veal Rolls with Parma Ham or “Involtini di Vitello al Prosciutto Crudo di Parma”

The veal rolls with parma ham are a tasty main dish, easy and quick to prepare. Ideal for a tasty Italian meal when you do not have much time. It’s a great way to use the leftover ham too. The veal for this should always be of the best quality. Ask the butcher for long slices that each to weigh about 90 g (3 oz), then cut them in two and bash them out even thinner. This dish has a nice woodsy flavor provided by fresh sage.

Ingredients for 4 people

  • 500 grams of Slices Veal
  • 200 grams of Parma Ham
  • 60 grams of Breadcrumbs
  • 1 glass of White Wine
  • 1 Egg yolk
  • Sage leaves for each slice of veal
  • 50 grams of Butter
  • Vegetable Broth as you need
  • Milk as you need
  • 3 tablespoons of Extra Virgin Olive Oil
  • Salt and Pepper as you prefer


  1. Put the bread to soak in a little milk. Arrange the slices of meat on cutting board, lined with a sheet of parchment paper, cover with another sheet of paper and beat with a meat-mallet so that they are more subtle.
  2. Chopped together 100 grams of parma ham and two sage leaves. Squeeze the bread and put it in a bowl, add the chopped parma ham, parmesan cheese, egg yolk, salt and pepper and mix well.
  3. Spread the filling on the slices of meat rolled to roll, wrap each roll with a slice of parma ham and stop it with a toothpick poking out of each roll a leaf of sage.
  4. In a frying pan, melt the butter with 3 tablespoons of Extra Virgin Olive Oil, add the roulades and brown for a few minutes, when they are golden-brown add the wine and let evaporate, add salt and pepper as you prefer.
  5. Add the filling of ham slices, cover and simmer for 20 minutes, stirring occasionally the rolls, if the sauce is too dry, wet with vegetable broth. Ready to serve.

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Healthy Lunch Main Pasta Vegetarian

Healthy Fresh Tomato and Basil Pasta

How to prepare the real Italian recipe of Tomato and Basil Pasta or “Spaghetti al Pomodoro e Basilico”

There are many different ways to prepare this easy and quick recipe but below you can find the original one. Spaghetti Pasta with tomato sauce and basil is an everyday classic of the Italian cuisine: simple, easy, quick and tasty. It tastes great with any type of pasta: spaghetti, rigatoni, linguine, lasagna and fettuccine or on ravioli. A delicious sauce made with fresh tomatoes and fresh basil. You can’t miss it!

Ingredients for 4 people

  • 350 grams of Spaghetti Pasta (Like De Cecco or Barilla)
  • 600 grams of San Marzano canned Tomatoes or fresh red Tomatoes, 8-10 pounds Tomatoes, seeded and diced
  • 1 clove of Garlic
  • 9 Basil leaves, at least 1 cup
  • 4 tablespoons of Extra Virgin Olive Oil
  • Salt as you prefer
  • 50 grams of Parmesan Cheese



1. Wash and chop the fresh tomatoes. Wash and peel the garlic. Add the Extra Virgin Olive Oil to a large saucepan over medium heat, once hot, add the garlic just unpeeled – garlic should be removed after cooking. Once the garlic have softened (do not burn it!), add the chopped tomatoes, basil, salt and cook for about 20 minutes.

2. In the meanwhile in a large pot of boiling salted water cook the pasta as from instructions “al dente“, the traditional way: read well the cooking instructions on the pasta box. Drain pasta al dente and toss with the tomato sauce, sprinkle with plenty of Parmesan Cheese and a drizzle of extra virgin olive oil raw.

TIP: Fresh tomatoes and a touch of basil added in the end for a nice aroma is a fresh healthy option for this light dish. Garlic should be removed before adding the sauce to the pasta “al dente”.

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pasta italiana spaghetti al pomodoro

Chicken Dinner Gluten free Healthy Lunch

Easy Lemon Chicken Breast or Petto di Pollo al Limone

How to prepare the real Italian recipe of Lemon Chicken Breast or “Petto di Pollo al Limone”

A simple and tasty dish for an easy and delicious dinner with friends. An all-Italian interpretation of a dish that comes from distant China. There are many recipes of Lemon Chicken worldwide the one we propose here is an all Italian version from traditional authentic Italian cuisine. You can choose chicken breast as a healthy choice for this easy Italian dish. This recipe is a good option for a healthy lunch with low calories and lot’s of proteins, using chicken.

Ingredients for 8 people

  • 1Kg ½ Chicken Breast (You can also use 1 entire Chicken and maybe cut into chunks if you prefer)
  • juice of 9 Lemons
  • 2 Lemons cut into rings
  • 5 tablespoons of Mustard
  • Salt, Black Pepper, Pink Pepper as preferred
  • Olives
  • fresh Parsley


1. Take a the chicken breast fillets (or the entire Chicken better if in chunks), add them into a bowl to marinate overnight with the juice of 7 lemons, 5 tablespoons of mustard, salt, black pepper and red pepper.

2. Transfer the chicken with half of the juice in a baking sheet and bake for 40 minutes at 180°C after that wet the chicken with the sauce and garnish with the lemon slices and olives, continue cooking at 200° for 25 minutes more. Finish the preparation of the recipe of lemon chicken with a pinch of fresh parsley.

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Lemon Chicken_2015

Dinner Gluten free Healthy Lunch Main Veal

Healthy Veal Roast or Arrosto di Vitello

How to prepare the real Italian recipe of “the traditional Pan Roasted Veal”

The veal roast with potatoes o “Arrosto” is a traditional holiday dish, to cook when you have free time or if you’re looking for something special.

Ingredients for 5 people

  • 800 gr. Shoulder of Veal or Roast slice
  • Stock as necessary
  • a glass of White Wine
  • 50 grams of Butter
  • a tablespoon of Extra Virgin Olive Oil
  • a sprig of Rosemary and one of Sage
  • Garlic, Salt and Pepper


1. Picketing the meat with garlic, rosemary and sage, add salt and pepper and fry in butter and oil, splash with white wine after the wine evaporated,  add the hot stock, cook in a covered pot and over low heat for about an hour.

2. Cut the roast once warmed and serve with its gravy.

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Healthy Lunch Pasta Vegetarian

Vegetarian Ricotta and Spinach Cannelloni

How to prepare the real Italian recipe of Cannelloni Pasta with Ricotta Cheese and Spinach or “Cannelloni Ricotta e Spinaci”

A delicious healthy vegetarian recipe. Cannelloni pasta is a classic dish of the Italian cuisine ideal for a Sunday Family Lunch. Stuff rolled lasagne sheets with creamy spinach and ricotta, baked with tomato and Parmesan cheese.

Ingredients for 12 Cannelloni Pasta

  • 12 sheets of Egg pasta
  • 400 grams of Ricotta Cheese
  • 500 grams of fresh Spinach
  • 300 ml of Besciamella or Béchamel
  • Half liter of Tomato sauce
  • 50 grams of grated Parmesan Cheese
  • Salt, Pepper, Nutmeg
  • Extra Virgin Olive Oil

 Besciamella or Béchamel Sauce

  • 50 grams of Butter
  • 50 grams of Flour
  • Half liter of Milk
  • Salt, Pepper, and Nutmeg as preferred

Preparation of the Besciamella or Béchamel Sauce 

1. Melt the butter in a pan add the flour and cook for 3 minutes; meanwhile bring the milk to a boil with salt pepper and nutmeg, stir in the butter and flour and simmer for five minutes.

SECRET: the Béchamel is ready just when you put the spoon into the sauce and when you take it out the sauce remains firmly attached to the spoon.

Preparation of Cannelloni 

2. Clean very well the fresh spinach, rinse them thoroughly and boil them in a little boiling water for a few minutes. Drain, squeeze and chop with a food processor. Boil a few at a time the sheets of pasta in boiling salted water with the addition of a tablespoon of oil for about two minutes each. Drain them, put them to cool in cold water and place them on a clean cloth and let them cool without overlapping.

3. In a bowl, mix the ricotta cheese chopped spinach and grated Parmesan. Add salt, pepper and nutmeg and mix everything well. Fill each pastry with a bit of dough with ricotta and spinach and roll in on themselves to form the cannelloni. In a saucepan, heat a tablespoon of oil and tomato sauce. Cook covered for about 20 minutes. Arrange the cannelloni in a baking dish lightly oiled covering them with the béchamel, tomato sauce and sprinkle with a tablespoon of grated Parmesan cheese. Bake at 200 ° C for 35 minutes.

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Healthy Italian Cooking Tips Main

A Delicious Companion To Good Health: The Extra Virgin Olive Oil

The health benefits of Olive Oil in the Mediterranean diet has become more than a novel observation.

Clinical research is substantiating healthy benefits, but the gourmet tastes and flavors are bonuses well worth mentioning too. Highly favored as cooking oil, or for use in a variety of classic dressings, olive oil is being touted in some quarters as a delicious companion to good health. Research on the health benefits of olive oil is impressive, so is the affects of the Mediterranean diet.

Substantial health benefits of olive oil may be found in a Mediterranean diet, which explores the varied uses of olive oil in both food preparation as well as additional balanced meal choices. Combined, olive oil and appropriate food choice seem to enhance the overall health of those subscribing to the Mediterranean diet.


Olive Oil as a Cholesterol Reducer

Compared to American cuisine, especially the snack and fast foods prevalent in the US, the Mediterranean Diet has intrigued the medical world. The European Journal of Clinical Nutrition has published findings that indicate the introduction of olive oil into our regular diet has demonstrated a reduction in LDL cholesterol (bad cholesterol). This is significant because once LDL cholesterol has oxidized it often results in artery rigidity and accompanying heart disease.

Olive Oil in Cancer Prevention

In a comparison study at the University Hospital Germans Trias Pujol in Barcelona there seems to be an indication that the health benefits of olive oil may also be useful in the prevention or slowing of cancer cells. In the study, lab rats were introduced to a carcinogen that resulted in cancerous tumors. The study provides evidence that a diet similar to the Mediterranean diet, rich in olive oil prevents colonic carcinogenesis reducing precancerous tissue, which resulted in fewer tumors when compared to a controlled sample of rats ingesting foods containing other types of cooking oils.

Researchers at Oxford University in England have seen indications that olive oil may actually be as good for our digestive system as fresh fruit and vegetables in preventing or reducing the incidence of colon cancer. While red meat seems to be linked to the development of colon cancer, fish and olive oil seemed to reduce the incidence of colon cancer. The reasons behind this phenomena are still being considered, but it is believed that the olive oil may help regulate the bile acid in the stomach while increasing useful enzymes within the stomach that contribute to optimal colon health.

Olive Oil and Heart Health

The American Heart Association has also noted that consumption of olive oil has clear health benefits.

Olive Oil and Lower Blood Pressure

By substituting virgin olive oil for other fats within your diet, the Archives of Internal Medicine indicates a substantial reduction in drug dosage requirements for the management of high blood pressure. Initial findings indicate dosage reductions could be as high as 50%. By lowering the level of LDL cholesterol (bad cholesterol) there is an increase of the HDL cholesterol (good cholesterol). The antioxidant effects of olive oil have also been widely reported and are effective in reducing free radicals within the body that may prove to be a causal agent in pre cancerous and cancerous growth.

While studies remain ongoing, it is encouraging to note that something that has long been noted for good taste may also be a link to positive health benefits and longevity of life. An adaptation of the Mediterranean diet may be a healthy, yet palatable change well worth considering.

What are the key plus of Olive Oil important to remember?

  • The reduction of “bad” cholesterol (LDL) in the blood
  • Maintain blood levels of “good” cholesterol (HDL)
  • Improve bowel function
  • The prevention of cardiovascular disease and protect the body from heart disease because of the powerful antioxidants contained
  • The treatment of gastric and duodenal ulcers, facilitate digestion after
  • The reduction of gastric juice
  • The best absorption of calcium by the body
  • The proper metabolism of diabetics and consequently the equilibrium price of sugar
  • Prevent cancer
  • Rejuvenate skin

The positive effects of olive oil due to high content of antioxidant substances resulting function combination and effectively limit the destructive effects of free radicals, strengthening the body’s defenses and fortifying the heart and blood vessels! Thus, the “liquid” gold, as used to cite Homer overflowing abundance of nutrients:

  • Tocopherol (vitamin E)
  • Phenols
  • Squalene
  • Aromatics
  • Phytosterols
  • Oleuropein

While Olive Oil promotes health and wellness, its consumption should be moderated because of the increased caloric content (1 tablespoon contains 135 calories). Daily recommended as part of a balanced diet eating 2-3 tablespoons olive oil (one on the portion of our food and one on each salad). Something to remember. OLIVE OIL WE SIMPLY LOVE YOU!!!

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olive_oil (8)

Appetizers Christmas Dinner Gluten free Healthy Seafood

Smoked Salmon Salad with Orange and Rocket

How to prepare the real Italian recipe of Smoked Salmon with fresh rocket, orange and flaked almond or “Salmone Affumicato”

This delicious Italian appetizer is a very simple plate and quite quick to prepare, with the right mix of ingredients it results in a very nice and fresh option. Perfect as appetizer for a dinner with friends.

Ingredients for 4 people

  • 200 grams of Smoked Salmon
  • 2 Oranges bio
  • 1 Lemon bio
  • 50 grams of Flaked Almond
  • 1 tablespoon of Extra Virgin Olive Oil
  • peel of half Lemon cut into lozenges
  • grains of Pink Pepper just if you like
  • 50 grams of Rocket


1. Arrange the slices of salmon on a plate, meanwhile in a bowl add the juice of half a lemon, the juice of 1 orange and a tablespoon of Extra Virgin Olive Oil, stir well to emulsify.

2. In another bowl add the rocket and drizzle with the sauce, add small pieces of orange, cut into triangle and the flaked almond, let stand for 3 minutes, add the rocket over the salmon, sprinkle with the lemon peel, cut into lozenges and grains pink pepper.

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