Preparation

• Carbohydrates are the base ingredient of our pasta salad.

  Which pasta for the pasta salad?
  – durum wheat semolina pasta;
  – whole durum wheat semolina pasta to increase fiber content;
  in any case choose a type that keeps its shape well when cooked.

  Shape
  – short pasta: from farfalle to fusilli to penne but also rustic shapes, shells and snails, ditalini and gnocchetti.
  – spaghetti, only if you like to twirl them cold.

  Cooking and cooling
  Al dente pasta has a lower glycemic index than overcooked pasta.
  Cook the pasta very al dente and rinse it quickly under running water:
  – to cool it;
  – to reduce surface starch;
  drain it well.
  Pour the pasta into a large salad bowl.
  Grind pepper over the pasta.
  Drizzle with a little oil used raw [and optionally lemon juice] to avoid sticking.

  

• One single protein source, rarely two.
  Prefer light and healthy cooking methods.

  Legumes
  – chickpeas, beans, fava beans, lentils, peas, mixed.

  Meat
  – for example chicken breast or turkey breast;

  Fish
  – in steaks or fillets, filleted and scaled [if you also cook for children, pay special attention to removing bones];
  – mussels and/or clams;
  – squid and cuttlefish, octopus and cuttlefish;
  – shrimp [from prawns to small shrimp];
  – smoked fish such as salmon, swordfish or tuna [consume occasionally];
  – canned fish such as mackerel or light tuna [consume occasionally].

  Eggs
  – for example hard-boiled or scrambled.

  Prediabetes and cheeses
  Follow your meal plan.
  In general, cheeses should be consumed in moderation – no more than twice a week – preferring fresh ones to aged, such as: cottage cheese, ricotta, light spreadable cheese, mozzarella, feta.
  Also consider Grana Padano or Parmigiano Reggiano, primo sale, provolone and scamorza.

  Prediabetes and cured meats
  Follow your meal plan.
  In general, cured meats should be consumed in moderation, preferring lean types such as: bresaola, cooked ham or cured ham, speck, turkey breast.
  Also consider pork loin.

  Not all meal plans allow combining multiple protein sources.
  I manage this by halving the portion sizes of each protein source.
  For example bresaola and Parmesan:
  – half a portion of the amount of bresaola indicated in your meal plan per person;
  – half a portion of the amount of Parmesan indicated in your meal plan per person;
  or I reduce the bresaola portion and add a small handful of Parmesan shavings.

• – extra virgin olive oil used raw;
  or:
  – about 2 tablespoons of light vegetable pesto [light vegetable pesto] [basil, parsley, celery, etc.].

  And also:
  – a handful of nuts (about 1/4 cup) [almonds, hazelnuts, walnuts, pine nuts, pistachios];
  – a handful of mixed seeds for salads or baked goods (about 1/4 cup) [sunflower, sesame, flax, poppy] and/or chia seeds and pumpkin seeds to increase fiber and crunch;
  – green and/or black pitted olives.

• Vegetables are a source of fiber.
  You can choose those you prefer, raw or cooked [prefer light and healthy cooking methods], for example:
  – asparagus, artichokes, green beans;
  – mushrooms;
  – cucumbers, eggplant, cherry tomatoes, peppers, zucchini;
  – lettuce, baby lettuce, arugula, lamb’s lettuce, baby spinach and mixed salad;
  – celery.

  About corn
  Better avoid it.
  If you really can’t do without it, add only a few kernels and if you buy canned corn check that the package does not contain added sugar.
  Remember that corn is not a vegetable but a source of starch, so take it into account when counting the total carbohydrates of your meal.

• – dried seasoning mix for spaghetti aglio e olio e peperoncino [ingredients: garlic, chili, salt, parsley];
  – fresh or dried aromatic herbs [basil, chives, marjoram, oregano, parsley, rosemary, sage, thyme].

• You can use what you have in the pantry and adapt it to your taste.