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.


Posted by Nicoletta and Tiziana

The Real Italian Food. Buon Appetito!

Red cabbage salad



Appetizers Eggs Sides Vegetables Vegetarian

Fried Eggs with Zucchini or Frittata di Zucchine

How to prepare the real Italian recipe of Fried Eggs with Zucchini or Frittata di Zucchine

Frittata” is Italy’s answer to the French omelette and the Spanish tortilla.  Fillings are usually made with what’s in season and the cook’s imagination and LOVE, common inclusions in the frittata are potatoes, asparagus, onions, or mushrooms, ham and mozzarella. For this recipe, we will use some fresh zucchini. The filler should be lightly and simply cooked: a quick saute before being incorporated into the egg mixture. There are three critical elements to a great frittata: a non-stick pan, low heat, and a (non-stick) wood spatula. The pan allows you to cook the frittata without much oil, the low heat cooks the eggs through without burning!

Ingredients (4 people)

  • 2 medium Zucchini, halved lengthwise and cut into 1/8″ half-rounds
  • 7-8 large Eggs
  • 1 small Onion, finely chopped
  • 1 oz Parmigiano Reggiano or Grana Padano
  • 1 tbsp of Olive Oil
  • few leafs of Fresh Basil
  • 1 tsp Salt
  • Pepper to taste
  • non-stick large Skillet, silicone or wood Spatula


  1. In a bowl, beat together the eggs, onion, cheese, pepper, and salt until well mixed with consistency in color.
  2. Saute the zucchini with olive oil over medium-high heat oil for 6-8 minutes, tossing frequently. Until zucchini get gold and softer. Add the fresh basil leafs chopped.
  3. Reduce the heat to medium-low. For a fluffier frittata, beat the egg mixture again to incorporate air, otherwise let the ingredients sit while the pan loses a little heat. Add the egg mixture to the pan. Lift the edge of the frittata  with a spatula and angle the pan to allow egg mixture flow underneath.
  4. Once the frittata is mostly cooked and a quick check to the underside shows a nice brown crust, turn the frittata over. Before its too late! The usual method for doing is to place a large plate on top of the pan, flip over, and then slide the frittata back (uncooked-side down) into the pan.  Cook for another minute or so, and flip onto the serving plate.
  5. A frittata can be served warm or room temperature.

TIP: you can finish cooking your frittata in the oven for a more crispy feeling.

Posted by Nicoletta and Tiziana

The Real Italian Food. Buon Appetito!

Frittata zucchine

Appetizers Sides

Peas with Parma Ham or Piselli al Prosciutto

How to prepare the real Italian recipe of  Peas with Parma Ham or “Piselli al Prosciutto”

The Peas with Parma Ham are an everyday Italian side dish, very tasty and quick to prepare, “Piselli al Prosciutto” are excellent to be served with main dishes, perfect with meat and white fish, very appreciated by the youngest. If you prefer you can also replace the diced parma ham with cubes of “Pancetta” or bacon to make this side dish even more flavorful and tasty. For a vegetarian option remove the ham or bacon and add some smocked Tofu. Children will love it!

Ingredients for 6-8 people

  • 100 grams of Butter (you can also use Extra Virgin Olive Oil instead of Butter for a healthier option)
  • 1 kg grams of Peas, better if fresh, or you can use the frozen ones
  • Half glass of stock or white wine
  • 250 grams of Parma Ham ideally in one thick slice to be cut into cubes
  • 1 little Blonde Onion
  • Salt and Pepper as preferred


1. In a saucepan add the butter or olive oil and the blonde onion previously washed and cut, cook over low heat for 3-4 minutes, until the onion becomes a bit brown.

2. Add the peas, salt, pepper and cook for 5 minutes, add the stock or white wine and the parma ham, let it cook over low heat for 15 minutes more. Serve!

Posted by Nicoletta and Tiziana

The Real Italian Food. Buon Appetito!



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!

Posted by Nicoletta and Tiziana

The Real Italian Food. Buon Appetito!




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.

Posted by Nicoletta and Tiziana

The Real Italian Food. Buon Appetito!