Saturday, February 11, 2017

Cacio e Pepe

Inline_Cacio Pepe 1Cacio e Pepe means “cheese and pepper” and that’s all you need to make this gloriously simple pasta dish. Yes, pasta. If you have a favorite brand of gluten-free pasta, go for it. If not, “zoodles” work well for this dish, too. What matters most here is not the noodle, it’s the cacio e pepe.

The type of cheese used for this classic Italian dish matters in a big way. It’s not just any cheese, it’s Pecorino Romano, an aged Italian cheese made from sheep’s milk. Don’t buy cheese labeled only “Romano,” and don’t buy it pre-grated. What you want is the real deal—a wedge of genuine Italian Pecorino Romano.

Once only made near Rome in the Lazio region of Italy, most Pecorino Romano is now made in Sardinia. Handmade in the ancient tradition, this great cheese is naturally rich in conjugated linoleic acid. In a 2010 trial, Pecorino Romano improved markers of inflammation and atherosclerosis in human subjects compared to a control cheese low in CLA.

A generous amount of grated Pecorino Romano finishes Cacio e Pepe after the (z)noodles are tossed in black pepper and bone broth. You’ll be amazed by how much flavor this dish has with so few ingredients. Easy to make, easy to love.

Servings: 2

Time in the Kitchen: 25 minutes

Ingredients

ingredients

  • 12-14 ounces (340 g to 400 g) zoodles (zucchini noodles) or 8 ounces (230 g) gluten-free pasta
  • 2 tablespoons unsalted butter (30 g)
  • 1 tablespoon extra virgin olive oil (15 ml)
  • 2 teaspoons freshly cracked black pepper, or more to taste (10 ml)
  • 1/4 cup bone broth (60 ml)
  • 1 cup freshly grated Pecorino Romano cheese (90 g)

Instructions

zoodles

If using zoodles, set aside for now. If using gluten-free pasta, then cook the pasta in boiling water and drain when it’s still al dente, about 2 minutes less than the regular cooking time. Set aside.

Sprinkle black pepper over a large skillet set on medium heat. Toast the pepper 20 seconds, then add the butter and olive oil. When the butter is completely melted, add bone broth to the skillet. Bring to a rapid simmer. Add the zoodles or pasta.

Cook about 2 minutes, tossing the noodles in the sauce, until zoodles or noodles are soft but not soggy.

Dump the noodles into a large bowl. Pour any leftover sauce in the skillet on top. Sprinkle in the cheese, tossing the noodles until the cheese is melted and noodles are coated. Add salt to taste. Serve immediately.

cacio pepe 2

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What Nutritionists Feed Their Pets

Since nutritionists are very particular which foods they put into their bodies, I was curious to find out what these healthy food aficionados feed their beloved pets. So I talked to 11 nutrition experts from around the country, and was quite surprised what they feed their four-legged friends.

 

 “I cook for everyone else in the house, and our beloved pooch is no exception. I mix foods like roasted chicken, scrambled eggs, and canned tuna along with her food. I’ve created a bit of a monster, but she’s the best dog in the world.”

Dana Angelo White, MS, RD, ATC, FoodNetwork.com Healthy Eats contributor and owner of Dana White Nutrition.

Four-legged family member: dog Violet Pickles

 

 “Bulldogs are GASSY, which means paying a ton of money for food is worth it because it helps suppress the gas. We always know when he’s been eating table scraps fed to him by my 3 year old. He doesn’t have to say a word but we know…”

Holley Grainger, MS, RD 

Four-legged family member: Winston the bulldog

 

“My cockapoo does eat dog food (dry/crunchy type), but he loves cheese, whole grain cereal, pasta, and fruit like mango and berries. I like to be sure that gets some fruits or veggies in since I’m not sure about what exactly is in his dog food.” 

–Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It.

Four-legged family member: Webster the cockapoo

 

 “My boyfriend and I mainly feed our cats Rachael Ray Nutrish Real Chicken & Brown Rice Recipe. We like that the ingredients are more wholesome, as the first ingredient is chicken. We were occasionally switching up the dry food to give the cats some variety, but we found out that Nermal has food sensitivities and that this food is safe for him to eat—so we mainly stick with it.”

–Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ

Four-legged family members: cats Garfield and Nermal

 

 “I love to give my Havanese crunchy carrots as a treat. Rich in Vitamin A, an important nutrient for eye, skin, and immune health, but also low in calories, unlike many store bought dog treats. As an added bonus, the crunch makes them excellent for her dental health and they are a yummy treat we can share together!”

–Gena Seraita, RD, CDN, New York City based clinical dietitian.

Four-legged family member: Dylan the Havanese

 

 “Our German Shepherd is itchy and has a sensitive stomach so we feed him a hypoallergenic raw food that doesn’t contain grains or fillers. He gets 1 pound in the morning and 1 pound at night. We also add a squirt of omega-3 fish oil to his dinner bowl for a shiny coat!” ​

–Danielle Omar, Integrative Dietitian at Foodconfidence.com

Four-legged family member: Ezzo the German Shepherd

 

 “When our Vizsla was little he had a lot of stomach issues and wasn’t gaining weigh,t so I started cooking all his meals instead of giving him dog food. To this day every meal consists of a veggie (like broccoli, string beans, Brussels sprouts), carbohydrate (such as a sweet or regular potato, rice, pasta), and a protein (like chicken, ground beef, eggs, or sardines). I have always made sure that there was plenty of fat in the meal, adding olive oil if needed. Henry is now 15 years old and going strong.”
Keri Gans, RDN, author of The Small Change Diet.

Four-legged family member: Henry the Vizsla

 

 “We’ve always fed our dogs Nutro brand dog food due to its quality. Right now, we have the chicken, whole brown rice and oatmeal recipe. For our old Lab Tucker, her formula contains extra omega-3’s as well as the glucosamine and chondroitin. Labs have a tendency to have bad hips as they age. We rarely feed our dogs human food and when we do, it is just meat or fruit. I’m happy to report that every dog we’ve had has lived a very long, disease-free life.”  

–Angela Lemond, RDN, CSP, LD  lemondnutrition.com

Four-legged family members: dogs Tucker and Kahlu

 

“We feed our Cavalier King Charles Spaniel kibbles for fiber, along with wet dog food. On top of that, my mother-in-law provides cooked chicken breast from Whole Foods for Sam. Half the time he eats around the kibbles and wet food to just get at the chicken. Smart boy.”

–Abby Langer, RD, owner of Abby Langer Nutrition http://ift.tt/2l4X33j

Four-legged family member: Sammy the Cavalier King Charles Spaniel 

 

“My black and white Cocker Spaniel can’t hear very well anymore, but you could crack open a banana on the other side of the house and she’d come find you. The smell even wakes her up from a nap. Now every time we eat bananas in the house, everyone knows Cookie gets the “banana butt.” And, since she’s old and I obviously think about everyone’s gut flora, she gets a little Greek yogurt on her kibbles a couple times a week. She licks the bowl clean!”
Leslie P. Schilling, MA, RDN, CSSD, CSCS, co-author of the upcoming book Born to Eat (May 2017).

Four-legged family member: Cookie the Cocker Spaniel

 

“I have a Mini Golden Doodle named Murphy and I love to feed him Skinny Pop because he eats it in the cutest way… He delicately takes a kernel with his front teeth. Then there’s lots of crunching with his mouth open. Murphy also gets a sprinkle of freshly grated parmesan cheese on his kibble. My mom started that and now he won’t eat without it!” 

–Christy Brissette, MS, RD, 80 Twenty Nutrition http://ift.tt/1P3owtO

Four-legged family member: Murphy the Mini Golden Doodle

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.



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