1. Cooking for One or Two Cooking for One or Two Cooking for One or Two Programme Session 1: Italian Cuisine

2. Italian cuisine and health Cooking for One or Two Programme. The health benefits - Reduces risk of heart disease, Type 2 diabetes and cancer - Lowers blood pressure - Reduces incidence of Parkinson’s and Alzheimer’s diseases

3. Common ingredients in Italian cooking Cooking for One or Two Programme Balsamic vinegar Basil Bread Olive oil Cheese Olives Tomatoes Pasta (Italian Ingredients, 2014)

4. Tips on how to cook pasta Cooking for One or Two Programme Step 1: Add water and a pinch of salt to a large saucepan, and bring the water to the boil. Step 2: Add the pasta to the boiling water and stir. Step 3: Cook your pasta until al dente (this is Italian for “to the tooth”). You can test to see whether the pasta is al dente by removing a piece and taking a bite. It should be cooked but slightly firm in the centre. Step 4: Drain pasta but do not rinse. Step 5: Once you have cooked your pasta add your sauce, meat and/or vegetables.

5. Common type of pasta Cooking for One or Two Programme

6. Pasta and sauce Cooking for One or Two Programme Different types of pasta are often served with specific sauces Spaghetti is often served with a tomato or pesto sauce with meat or seafood. Fusilli and linguini are often served with a tomato or pesto sauce and seafood. Ravioli and tortellini are served with either a creamy or tomato based sauce. Lasagne usually has layers of vegetables and/or meat with tomato based sauces and cheese.

7. Storing pasta Cooking for One or Two Programme Uncooked pasta can be stored in your cupboard for up to 2 years. Keep in a cool, dry place. Check the use-by dates. Keep cooked pasta in an airtight container in the fridge for no more than 3 - 5 days. When freezing cooked pasta, make sure it’s in an airtight container/freezer bag. To reheat, put the pasta straight into boiling water for a few seconds and then drain.

8. Tips for making pasta ‘nutrient dense’ Tips for making pasta ‘nutrient dense’ Cooking for One or Two Programme Choose wholegrain pasta. Add legumes such as beans or lentils. Make your own sauce using fresh ingredients such as tomatoes, or fresh herbs for a pesto sauce. Add vegetables. Get creative by adding your favourite ingredients to a dish or trying new ingredients.

9. Today’s recipes Cooking for One or Two Programme Bruschetta

10. Today’s recipes Cooking for One or Two Programme Bolognese pasta bake

11. Today’s recipes Cooking for One or Two Programme Green Salad

12. Today’s recipes Cooking for One or Two Programme Tiramisu

13. References Food Wallpaper, 2014. Italian Ingredients. Photograph viewed September 1 2014 www.foodwallpaper.info/italian-ingredients/