Join us for Seattle Restaurant Week during April 2nd-6th and 9th-13th!
Vegetarian, Vegan, and Gluten free options available.
Vegetarian, Vegan, and Gluten free options available.
From olives, the fruit of the olive tree, come the naturally extracted oil, which is olive oil. 24% is saturated fat and omega-6 and omega-3 fatty acids. 73% is oleic acid, a monounsaturated fat that is ultra healthy.
Oleic acid is by far the most widely distributed and abundant fatty acid in nature. Extra-virgin olive oil, the tastiest cooking oil, is the chief source of oleic acid.
Extra-virgin olive oil has beneficial fatty acids, contains modest amounts of Vitamins E and K, but more importantly, powerful and active antioxidants. Antioxidants fight inflammation and prevent oxidation of cholesterol in the blood, both of which are contributory to heart disease process.
We know that chronic inflammation is the road that leads to multiple adult disease states like, cardiovascular disease, metabolic syndrome, diabetes, Alzheimer’s, arthritis and even obesity.
The antioxidants in olive oil can reduce free radicals, believed to be one of the leading drivers of cancer.
How about the relationship between olive oil and the risk of stroke?
This has been extensively studied and has already been proved that those who consume olive oil have a much lower risk of developing stroke, the second biggest killer in developed countries. In fact, people of the Mediterranean who consume foods prepared in olive oil have a lower risk for heart disease, lower blood pressure, lower ‘bad cholesterol’, and lower premature deaths. Include also, lower risks for cancers.
Look at the other amazing wonders of olive oil – a couple of studies showed beneficial effects on brain function, though more studies on Alzheimer’s disease are needed. There are studies on its beneficial effects on blood sugar and insulin sensitivity, hence, reducing the risk of developing type 2 diabetes. Here’s another – olive oil and fish oil in one study significantly reduced joint pain, handgrip strength and morning stiffness in people with rheumatoid arthritis.
And finally, the bacterial H. Pylori, the one that causes stomach ulcers and stomach cancer, can be eliminated by olive oil in a percentage of people in a matter of weeks.
Just remember that a diet rich in olive oil tend to make you live healthy and live longer. Olive oil is a natural staple in Tuscan dishes. Have one with us at IL Bistro, your Seattle Italian restaurant.
Lentils are legumes along with other types of beans. There are about one or two round, oval or heart-shaped disk seeds per pod in brown and green varieties. They are easy to cook and available year round in all markets in Italy. Tuscans love their lentils especially, adding them to soups and stews as they readily absorb the flavors of other foods and seasonings. Lentils also pack a punch of nutritional values that many of us don’t know. Let’s see.
Lentils provide good to excellent amounts of seven important minerals, B-vitamins, and protein, and virtually no fat. A whole cup of cooked lentils is just 230 calories. You can eat lots and not gain weight. They also are a rich source of cholesterol-lowering fiber and prevents the rapid rise of sugar levels after a meal. As a dietary fiber source, lentils have both soluble and insoluble fiber. The soluble form captures cholesterol-containing bile and carries it out of the body, while the insoluble type helps to increase stool bulk and prevent constipation.
The heart, too, benefits from these little beans. Lentils have significant amounts of folate and magnesium. Folate helps lower homocysteine, an amino acid and a risk factor for heart disease if their levels increase, while magnesium is a natural calcium channel blocker, normalizing fluctuating blood pressure in the arteries. In addition to its beneficial effects on the digestive system and the heart, lentils’ soluble fiber are good for diabetics also. They help balance blood sugar levels while providing steady, slow-burning energy.
Truly, you can get a lot of nutritional goodness with the Tuscan lentil diet. The Tuscan way is via lentil soup or stew, delicious and filling, such as the ribolita. The beans also combine well with vegetables like kale, cabbage or tomatoes. Sausages pairs well also.
Conscious about your weight and diet? Have healthy lentils at IL Bistro, your Seattle Italian restaurant in Pie Place Market. Savor other Italian classics and dine and wine Tuscan-style in our soft, romantic setting.
Tuscan cooking uses fresh and simple ingredients of the season including many legumes, cheeses, vegetables and fruits. Let not the simplicity fool you for the flavors of the region’s cooking are rich and the servings are hearty. The everyday market ingredients are so accessible and the preparations are easy. Tuscan homes have generations of cooks who pass on recipes down to the youngest members, hence, meals always have traditional roots.
Looking at typical Tuscan fare, what is served during a meal? Firstly, there’s the white, plain, unsalted loaf of bread that accompanies all meals. It’s bland and that separates it from other loaves of other regions for it is meant to absorb the flavors of sauces and mixes. Tuscan bread can also be flavored with crostini di fegatini or liver paté or grilled with garlic, olive oil and salt to have fettunta that soaks up pure olive oil flavor. Then appetizers are laid out in a wooden board – like cured meats which include prosciutto, salami, and different types of sausages.
A Tuscan dish is a ‘waste not’ meal, making use of leftovers in ingenious ways. The ribollita and the papa al pomodoro are soups that use stale bread as base making thick broths but incorporates fresh inexpensive ingredients, like onions, carrots, celery, kale and cabbage. Other first course dishes are simple pastas such as pappardelle alla lepre o al sugo di cinghiale, an egg noodle pasta with either hare or wild boar sauce.
For the main course, a prime example is the bistecca alla fiorentina, the famous steak of Florence from a special breed of cows is served very rare alongside roasted potatoes and beans. You also find wild game like wild boar, hares, pheasants and other birds prepared as stew or are roasted. Your side dishes are very simple, yet tasty, preparations of green vegetable sauteed in olive oil, chicory in olive oil and garlic, sauteed spinach, multiple ways artichoke, eggplant and fried zucchini flowers, grilled mixed vegetables, side salads, roasted potatoes, and plenty of beans. You can finish off your meal with a simple fruit or cantucci, a small hard, almond-flavored cookie.
Are you dining Italian tonight? Then look forward to something memorable, a truly gastronomic experience that captivates the palate and fills the tummy. A Tuscan dinner will take you there. Experience Tuscany in our Italian Seattle restaurant, the IL Bistro, truly traditional and typical.
When the first wave of Italian immigrants came onto American shores, there just weren’t olive oil, balsamico, dried porcinis or prosciutto to replicate their dishes back home. And so they made do with what was available around. This resulted in far more meats and sausages in their dishes. You can say that, hence was how American-Italian food came into being.
Produce rather than protein is what Italian food is really all about. How does a typical Italian meal start anyway? First, there’s the antipasti, which is mostly vegetables, like mushrooms, pepperoni, and artichoke hearts, and cured meats, like prosciutto and capicola. Then you are served a small pasta dish, then a light protein, like a leg of lamb. You will find that as your meal progresses, the more simple it gets. Italian ingredients are so intense a small amount goes a long way.
Italian cuisine is made up of basic ingredients dictated by the season and locality. Traditional products are very important players in the flavors of Italian food. Olive oil, for example is an essential in Italian cooking, and so is balsamic vinegar. Cheeses like Grana Padano or Parmigiano-Reggiano are fixtures no decent Italian kitchen should do without.
If it is authentic Italian cooking you are after, come over to our Italian restaurant in Seattle. We bring the flavors of Italy to your table using only local ingredients in season and cooked in only the proper Italian way. We know great Italian food; we’ve been cooking them in the last 30 years. It’s more than just pizza and spaghetti.