Italian cuisine has developed through centuries of social and political changes, with roots as far back as the 4th century BCE. Italian cuisine in itself takes heavy influences, including Etruscan, ancient Greek, ancient Roman, Byzantine,Jewish.[1] Significant changes occurred with the discovery of the New World with the introduction of items such as potatoes, tomatoes, bell peppers and maize, now central to the cuisine but not introduced in quantity until the 18th century.[2][3] Italian cuisine is noted for its regional diversity,[4][5][6] abundance of difference in taste, and is known to be one of the most popular in the world,[7] with influences abroad.[8]
Italian cuisine is characterised by its extreme simplicity, with many dishes having only four to eight ingredients.[9] Italian cooks rely chiefly on the quality of the ingredients rather than on elaborate preparation.[10] Dishes and recipes are often the creation of grandmothers rather than of chefs, and this makes many recipes ideally suited for home cooking. This is one of the main reasons behind the ever increasing popularity of this cuisine, as cooking magazines in foreign countries popularize Italian recipes targeted at the home cook. Ingredients and dishes vary by region. Many dishes that were once regional, however, have proliferated with variations throughout the country. Cheese and wine are a major part of the cuisine, with many variations and Denominazione di origine controllata (DOC) (regulated appellation) laws. Coffee, specifically espresso, has become important in Italian cuisine.
Olive oil, an indispensable food ingredient in much of Italy.
Pesto, a Ligurian sauce made out of basil, olive oil and nuts, and which is eaten with pasta.
The tomato, perhaps the most stereotypical ingredient found in Italian cuisine. This cultivar shown is of the San Marzano variety, a variety ofplum tomatoes, said to be some of the best sauce tomatoes in the world.
Italian cuisine has a great variety of different ingredients which are commonly used, ranging from fruits, vegetables, sauces, meats, etc. In the North of Italy, fish (such as cod, or baccalà), potatoes, rice, maize, corn, sausages, pork, and different types of cheeses are the most common ingredients. Northern Italian cooking uses less tomato sauce, garlic and herbs and a white sauce is more common.[27] However Italian cuisine is best identified by individual regions. Pasta dishes with tomato sauces are found in Trentino-Alto Adige and Emilia Romagna.[28][29] In Northern Italy though there are many kinds of stuffed pasta, polenta and risotto are equally popular if not more so.[30] Ligurian ingredients include several types of fish and seafood dishes; basil (found in pesto), nuts and olive oil are very common. In Emilia-Romagna, common ingredients include ham (prosciutto), sausage (cotechino), different sorts ofsalami, truffles, grana, Parmigiano-Reggiano, and tomatoes (Bolognese sauce or ragù). Traditional Central Italian cuisine uses ingredients such as tomatoes, all kinds of meat (except for horse meat), fish, and pecorino cheese. In Tuscany and Umbria pasta is usually served alla carrettiara. (a tomato sauce spiked with peperoncini hot peppers)[31] Finally, in Southern Italy, tomatoes – fresh or cooked into tomato sauce – peppers, olives and olive oil, garlic, artichokes, oranges, ricotta cheese, eggplants, zucchini, certain types of fish (anchovies, sardines and tuna), and capers are important components to the local cuisine.
Italian cuisine is also well known (and well regarded) for its use of a diverse variety of pasta. Pasta include noodles in various lengths, widths and shapes. Distinguished on shapes they are named — penne, maccheroni, spaghetti, linguine, fusilli, lasagne and many more varieties that are filled with other ingredients like ravioli and tortellini. The word pasta is also used to refer to dishes in which pasta products are a primary ingredient. It is usually served with sauce. There are hundreds of different shapes of pasta with at least locally recognized names. Examples include spaghetti (thin rods), rigatoni (tubes or cylinders), fusilli (swirls), and lasagne (sheets). Dumplings, like gnocchi (made with potatoes) and noodles like spätzle, are sometimes considered pasta. They are both traditional in parts of Italy.
[edit]Regional cuisines
Each area has its own specialties, primarily at regional level, but also at provincial level. The differences can come from a bordering country (such as France or Austria), whether a region is close to the sea or the mountains, and economics. Italian cuisine is also seasonal with priority placed on the use of fresh produce.[citation needed]
[edit]Friuli-Venezia Giulia
Original San Daniele ham.
Friuli-Venezia Giulia conserved, in its cuisine, the historical links with Austria-Hungary. Carnia subregion, in the western part of Friuli, is known for its traditional San Daniele del Friuli ham, Montasio cheese, Frico cheese. Other typical dishes are pitina (meatballs made of smoked meats), game, and various types of gnocchi and polenta. The majority of the eastern regional dishes are heavily influenced by Austrian, Hungarian, Slovene and Croatian cuisines: typical dishes include Istrian Stew (soup of beans, sauerkraut, potatoes, bacon and spare ribs),Vienna sausages, goulash, ćevapi, apple strudel, gugelhupf. Pork can be spicy and is often prepared over an open hearth called a fogolar.Collio Goriziano, Friuli Isonzo, Colli Orientali del Friuli and Ramandolo are well-known DOC regional wines.
[edit]Veneto
Main article: Venetian cuisine
Polenta served with rabbit meat, a traditional peasant food of Veneto.
Tiramisu.
Venice and many surrounding parts of Veneto are known for risotto, a dish whose ingredients can highly vary upon different areas, as fish and seafood being added closer to the coast and pumpkin, asparagus, radicchio and frogs' legs appearing further away from the Adriatic. Made from finely ground maize meal, polenta is a traditional, rural food typical of Veneto and most of Northern Italy. It may find its way into stirred dishes and baked dishes and can be served with various cheese, stockfish or meat dishes: some polenta dishes includes porcini, rapini, or other vegetables or meats, such as small song-birds in the case of the Venetian and Lombard dish polenta e osei, or sausages. In some areas of Veneto it can be also made of a particular variety of cornmeal, named biancoperla, so that the colour of polenta is white and not yellow (the so-called polenta bianca). Beans, peas and other legumes are seen in these areas with pasta e fagioli (beans and pasta) and risi e bisi (rice and peas). Veneto features heavy dishes using exotic spices and sauces. Ingredients such as stockfish or simple marinated anchovies are found here as well. Less fish and more meat is eaten away from the coast. Other typical products are sausages such as Soppressa Vicentina, garlic salami and Asiago cheese. High quality vegetables are prized, such as red radicchio from Treviso and white asparagus from Bassano del Grappa. Perhaps the most popular dish of Venice is fegato alla veneziana, thinly-sliced veal liver sauteed with onions.
Traditional South Tyrol speck.
Squid and cuttlefish are common ingredients, as is squid ink, called nero di seppia.[32][33] Regional desserts include tiramisu (made of biscuits dipped in coffee, layered with a whipped mixture of egg yolks and mascarpone, and flavored with liquor and cocoa[34]), baicoli (biscuits made with butter and vanilla) and nougat.
The most celebrated Veneto wines include Bardolino, Prosecco, Soave and Valpolicella DOC wines.
[edit]Trentino-Alto Adige/South Tyrol
Before the Council of Trent in the middle of the 16th century, the region was known for the simplicity of its peasant cuisine. When the prelates of the Catholic Church established there, they brought the art of fine cooking with them. Later, also influences from Venice and the AustrianHabsburg Empire came in. Trentino subregion produces various types of sausages, polenta, yogurt, cheese, potato cake, funnel cake and freshwater fish. In the South Tyrol subregion, due to the German speaking majority population, strong Austrian and Slavic influences prevail. The most renowned local product is traditional speck juniper-flavored ham which, as Speck Alto Adige PGI, is regulated by the European Unionunder the protected geographical indication (PGI) status. Goulash, knödel, apple strudel, kaiserschmarrn, krapfen, rösti, spätzle and rye breadare regular dishes, along with potatoes, dumpling, homemade sauerkraut, and lard.[35] The territory of Bolzano is also reputed for its Müller-Thurgau white wines.
[edit]Lombardy
Main article: Lombard cuisine
Risotto alla milanese with saffron.
Traditional Cotoletta alla milanese.
The regional cuisine of Lombardy is heavily based upon ingredients like maize, rice, beef, pork, butter, and lard. Rice dishes are very popular in this region, often found in soups as well as risotto. The best known version is risotto alla milanese, flavoured with saffron and typically served with many typical Milanese main courses, such as ossobuco alla milanese (cross-cut veal shanks braised with vegetables, white wine and broth) and cotoletta alla milanese (a fried cutlet similar to Wiener schnitzel, but cooked "bone-in"). Other regional specialities include cassoeula (a typical winter dish prepared with cabbage and pork), Cremona's Mostarda (rich condiment made with candied fruit and a mustard flavoured syrup), Valtellina's Bresaola (air-dried salted beef) and Pizzoccheri (a flat ribbon pasta, made with 80% buckwheat flour and 20% wheat flour cooked along with greens, cubed potatoes and layered with pieces of Valtellina Casera cheese) and Mantua's tortelli di zucca (ravioliwith pumpkin filling) accompanied by melted butter and followed by turkey stuffed with chicken or other stewed meats.[36] Regional cheeses include Robiola, Crescenza, Taleggio, Gorgonzola andGrana Padano (the plains of central and southern Lombardy allow intensive cattle-raising). Polenta is generally common across the region. Regional desserts include the famouspanettone Christmas cake (sweet bread with candied orange, citron, and lemon zest, as well as raisins, which are added dry and not soaked).
[edit]Valle d'Aosta
Fontina cheese.
Bread thickened soups are customary as well as cheese fondue, chestnuts, potatoes, rice. Polenta is a staple along with rye bread, smokedbacon and game from the mountains and forests. Butter and cream are important in stewed, roasted and braised dishes.[37] Typical regional products include Fontina cheese, Vallée d'Aoste Lard d'Arnad and Génépi Artemisia-based liqueur.
[edit]Piedmont
Traditional Piedmontese agnolotti.
Nestled between the Alps and the Po valley, with a large number of different ecosystems, this region offers the most refined and varied cuisine of the Italian peninsula. Point of union of traditional Italian and French cuisine, Piedmont is the Italian region with the largest number of cheesesProtected Geographical Status and wines Denominazione di origine controllata. It is also the region where both Slow Food association and the most prestigious school of Italian cooking, the University of Gastronomic Sciences, were founded.
Gianduiotto chocolate, with its distinctive shape, is a speciality of Turin.
Piedmont is a region where gathering nuts, funghi, cardoons and hunting and fishing takes place. Truffles, garlic, seasonal vegetables, cheese and rice are all used. Wines from the Nebbiolo grape such as Barolo and Barbaresco are produced as well as wines from the Barbera grape, fine sparkling wines, and the sweet, lightly sparkling, Moscato d'Asti. The region is also famous for its Vermouth and Ratafia production.Castelmagno is a prized cheese of the region. Piedmont is also famous for the quality of its Carrùbeef, hence the tradition of eating raw meat seasoned with garlic oil, lemon and salt, the famous Brasato al vino, wine stew made from marinated beef, and boiled beef served with various sauces. The most typical of the Piedmont tradition are its traditional agnolotti (pasta folded over with a roast beef meat and vegetable stuffing), taglierini (thinner version of tagliatelle), bagna cauda (sauce of garlic, anchovies, olive oil and butter) and bicerin (hot drink made of coffee, chocolate and whole milk). Finally Piedmont is one of the Italian capitals of pastry and chocolate in particular, with products like Nutella, gianduiotto and marron glacé that are famous worldwide.[38]
[edit]Liguria
Pasta with pesto sauce.
Herbs and vegetables (as well as seafood) find their way into the cuisine. Savory pies are popular, mixing greens and artichokes along with cheeses, milk curds and eggs. Onions and olive oil are used. Because of a lack of land suitable for wheat, the Ligurians use chick-peas in farinata and polenta-like panissa. The former is served plain or topped with onions, artichokes, sausage, cheese or young anchovies. Hilly districts use chestnuts as a source of carbohydrates. Ligurian pastas include corzetti from the Polcevera valley, pansoti, a triangular shaped ravioli filled with vegetables, piccagge, pasta ribbons made with a small amount of egg and served with artichoke sauce or pesto sauce, trenette, made from whole wheat flour cut into long strips and served with pesto, boiled beans and potatoes, and trofie, a Ligurian gnocchi made from whole grain flour and boiled potatoes, made into a spiral shape and often tossed in pesto.[39] Many Ligurians emigrated to Argentina in the late 19th and early 20th centuries, influencing the cuisine of this country (which otherwise dominated by meat and dairy produces which the narrow ligurian hinterland would have not allowed).
[edit]Emilia-Romagna
Parmigiano cheese.
Tagliatelle with bolognese sauce.
Emilia-Romagna is known for its egg and filled pasta made with soft wheat flour. Romagnasubregion is known as well for pasta dishes like cappelletti, garganelli, strozzapreti, spoglia lordaand tortelli alla lastra or very peculiar cheese like squaquerone. piada snacks are famous worldwide. In Emilia subregion, except Piacenza which is heavily influenced by the cuisines of Lombardy, rice is eaten to a lesser extent. Polenta, a maize-based dish, is common both in Emilia and Romagna.Bologna is notable for pasta dishes like tortellini, lasagne, gramigna and tagliatelle which are found also in many other parts of the region in different declinations.The celebrated balsamic vinegar is made only in the Emilian cities of Modena and Reggio Emilia, following legally binding traditional procedures.[40] Parmigiano Reggiano cheese is produced in Reggio Emilia, Parma, Modena and Bologna and is much used in cooking, whilst Grana Padano variety is produced in Piacenza. Although the Adriatic coast is a major fishing area (well known for its eels and clams), the region is more famous for its meat products, especially pork-based, that include: Parma's culatello andFelino salami, Piacenza's pancetta, coppa and salami, Bologna's mortadella and salame rosa, Modena's zampone, cotechino and cappello di prete and Ferrara's salama da sugo. Piacenza and Ferrara are also known for some dishes prepared with horse and donkey meat. Regional desserts include zuppa inglese (custard-based dessert made with sponge cake and Alchermes liqueur) and pampepato (Christmas cake made with pepper, chocolate, spices, and almonds). An exhaustive list of the most important regional wines should includeSangiovese, Albana, Cagnina di Romagna, Trebbiano, Lambrusco, Colli Piacentini.
[edit]Tuscany
Ribollita, a classic Tuscan peasant dish.
Simplicity is central to the Tuscan cuisine. Legumes, bread, cheese, vegetables, mushrooms and fresh fruit are used. A good example would be ribollita, a notable Tuscan soup whose name literally means "reboiled". Like most Tuscan cuisine, the soup has peasant origins. It was originally made by reheating (i.e. reboiling) the leftover minestrone or vegetable soup from the previous day. There are many variations but the main ingredients always include leftover bread, cannellini beans and inexpensive vegetables such as carrot, cabbage, beans, silverbeet, cavolo nero (Tuscan kale), onion and olive oil. A regional Tuscan pasta known as pici resembles thick, grainy-surfaced spaghetti, and is often rolled by hand. White truffles from San Miniato appear in October and November. High-quality beef, used for the traditional Florentine steak, come from the Chianina cattle breed of the Chiana Valley and the Maremmana from Maremma. Pork is also produced.[41] The region is well-known also for its rich game, especially wild boars, hares, fallow deers, roe deers and pheasant that often are used to prepare pappardelle dishes. Regional desserts include panforte (prepared with honey, fruits and nuts), ricciarelli (biscuits made using an almond base with sugar, honey and egg white), and cavallucci (cookies made with almonds, candied fruits, coriander, flour, honey). Well-known regional wines includeBrunello di Montalcino, Carmignano, Chianti, Morellino di Scansano, Parrina, Sassicaia, Vernaccia di San Gimignano.
[edit]Umbria
Norcia black truffles.
Many Umbrian dishes are prepared by boiling or roasting with local olive oil and herbs. Vegetable dishes are popular in the spring and summer, while fall and winter sees meat from hunting and black truffles from Norcia. Meat dishes include the traditional wild boar sausages, pheasants,geese, pigeons, frogs, snails. Castelluccio is known for its lentils, Spoleto and Monteleone are known for spelt. Freshwater fish include lasca,trout, freshwater perch, grayling, eel, barbel, whitefish, and tench.[42] Orvieto and Sagrantino di Montefalco are important regional wines.
[edit]Marche
On the coast of Marche, fish and seafood are produced. Inland, wild and domestic pigs are used for sausages and hams. These hams are not thinly sliced, but cut into bite-sized chunks. Suckling pig, chicken and fish are often stuffed before being roasted or placed on the spit.[43]Ascoli, Marche southernmost province, is well known for Olive all'ascolana, (stoned olives stuffed with several meats and Parmesan, then fried).
[edit]Lazio
Main article: Roman cuisine
Spaghetti alla carbonara.
Pasta dishes based on the use of guanciale (unsmoked bacon prepared with pig's jowl or cheeks) are often found in Lazio, such as pasta alla carbonara, and pasta all'amatriciana. Another pasta dish of the region is arrabbiata, with spicy tomato sauce. The regional cuisine widely use offal, resulting in dishes like the entrail-based rigatoni with pajata sauce and coda alla vaccinara. Iconic of Lazio are also cheese made from ewes'milk (Pecorino Romano), porchetta (savory, fatty, and moist boneless pork roast) and Frascati white wine. The influence of the ancientJewish community can be noticed in the Roman cuisine's traditional carciofi alla giudia.[44]
[edit]Abruzzo and Molise
Pasta, meat and vegetables are central to the cuisine of Abruzzo and Molise. Chilies (peperoncini) are typical of Abruzzo, where they are called diavoletti ("little devils") for their spicy heat. Centerbe ("Hundred Herbs") is a strong (72% alcohol), spicy herbal liqueur drunk by the locals. Lamb is used with pasta. A dish from Pescara is arrosticini, little pieces of castrated lamb on a wooden stick and cooked on coals. Thechitarra (literally "guitar") is a fine stringed tool that pasta dough is pressed through for cutting. The popularity of saffron, grown in the province of L'Aquila, has waned in recent years.[45] Montepulciano d'Abruzzo is an important local red wine. The most famous dish of Molise is cavatelli, a long shaped, handmade maccheroni-type pasta made of flour, semolina and water, often served with meat sauce, broccoli or mushrooms.
[edit]Campania
Main article: Neapolitan cuisine
Traditional Neapolitan pizza.
Campania extensively produces tomatoes, peppers, spring onions, potatoes, artichokes, fennel, lemons and oranges which all take on the flavor of volcanic soil. The Gulf of Naples offers fish and seafood. Campania is one of the largest producers and consumers of pasta in Italy, especially spaghetti. In the regional cuisine, pasta is prepared in various styles that can feature tomato sauce, cheese, clams and shellfish.Spaghetti alla puttanesca is a popular dish made with olives, tomatoes, anchovies, capers, chili peppers and garlic. The region is well-known also for its mozzarella production (especially from the milk of water buffalo) that's used in a variety of dishes, including parmigiana (shallow fried eggplant slices layered with cheese and tomato sauce, then baked). Desserts include struffoli (deep fried balls of dough) ricotta-based pastieraand sfogliatelle, and rum-dipped babà.[46]
Originating in Neapolitan cuisine, pizza has become popular in many different parts of the world.[47] Pizza is an oven-baked, flat, disc-shaped bread typically topped with a tomato sauce, cheese (usually mozzarella) and various toppings depending on the culture. Since the original pizza, several other types of pizzas have evolved.
Since Naples was the capital of the Kingdom of Two Sicilies, its cuisine took much from the culinary traditions of all the Campania region, reaching a balance between dishes based on rural ingredients (pasta, vegetables, cheese) and seafood dishes (fish, crustaceans, mollusks). A vast variety of recipes is influenced by the local aristocratic cuisine, like timballo and the sartù di riso, pasta or rice dishes with very elaborate preparation, while the dishes coming from the popular traditions contain poor but nutritionally healthy ingredients, like pasta with beans and other pasta dishes with vegetables.
Famous regional wines are Greco di Tufo and Taurasi.
[edit]Puglia
Orecchiette with tomato sauce.
Puglia is a massive food producer: major production includes wheat, tomatoes, zucchini, broccoli, bell peppers, potatoes, spinach, eggplants, cauliflower, fennel, endive, chickpeas, lentils, beans and cheese (like the traditional caciocavallo cheese). Apulia is also the largest producer of olive oil in Italy. The sea offers abundant fish and seafood that are extensively used in the regional cuisine, especially oysters, and mussels. Goat and lamb are occasionally used.[48] The region is known for pasta made from durum wheat and traditional pasta dishes featuringorecchiette-type pasta, often served with tomato sauce, potatoes, mussels or broccoli. Pasta with cherry tomatoes and arugula is also popular.[49] Regional desserts include zeppola, doughnuts usually topped with powdered sugar and filled with custard, jelly, cannoli-style pastry cream or a butter-and-honey mixture. For Christmas, Pugliesi make a very traditional rose shape pastry called Cartellate. These are fried and dipped in Vin Cotto which is a reduction of wine or in some cases of fig juice.
[edit]Basilicata
Pork is an integral part of Basilicata's cuisine, often made into sausages or roasted on a spit. Mutton and lamb are also popular. Pasta sauces are generally based on meats or vegetables. Spicy peperoncini is largely used. The bitter digestif Amaro Lucano is made here.[50]
[edit]Calabria
The cuisine of Calabria has been influenced by conquerors and visitors. The Arabs brought oranges, lemons, raisins, artichokes and egg plants. Cistercian monks introduced newagricultural practices to the region along with dairy products. French rule under the House of Anjou and Napoleon, along with Spanish influence, affected the language and culinary skills as seen in the naming of things such as cake, gatò, from the French gateau. Seafood includes swordfish, shrimp, lobster, sea urchin and squid. Macaroni-type pasta is widely used in regional dishes, often served with goat, beef or pork sauce and salty ricotta.[51] Main courses include Frìttuli (prepared by boiling pork rind, meat and trimmings in pork fat), different varieties of spicy sausages (like Nduja and Capicola), goat and land snails. Melon and watermelon are traditionally served in a chilled fruit salad or wrapped in ham.[52] Calabrian winesinclude Greco di Bianco, Bivongi, Cirò, Dominici, Lamezia, Melissa, Pollino, Sant'Anna di Isola Capo Rizzuto, San Vito di Luzzi, Savuto, Scavigna, Verbicaro.
[edit]Sicily
Cassata, a cake containing different nuts, raisins, ricotta, different liqueurs and candied fruits.
Italian Easter Cookie
Cannoli, rich Sicilian pastries
Main article: Sicilian cuisine
Sicily shows traces of all the cultures which established themselves on the island over the last two millennia. Although its cuisine undoubtably has a predominantly Italian base, Sicilian food also has Spanish, Greek and Arab influences. Dionysus is said to have introduced wine to the region: a trace of historical influence from Ancient Greece. The ancient Romans introduced lavish dishes based on goose. The Byzantines favored sweet and sour flavors and the Arabs brought, sugar, citrus, sweet melons, rice, saffron, nutmeg, clove, black pepper, and cinnamon. The Normans and Hohenstaufens had a fondness for meat dishes. The Spanish introduced items from the New World including chocolate, maize, turkey and tomatoes.[53]
Much of the island's cuisine encourages the use of fresh vegetables such as eggplant, peppers, and tomatoes, and fish such as tuna, sea bream, sea bass, cuttlefish, and swordfish. In Trapani, in the extreme western corner of the island, North African influences are clear in the use of various couscousbased dishes, usually combined with fish. Traditional specialties from Sicily include arancini (a form of deep-fried rice croquettes), pasta alla Norma, caponata, pani ca meusa, and a host of desserts and sweets such as cannoli, granita, and cassata).
Typical of Sicily is Marsala, a red, fortified wine similar to Port and largely exported.
[edit]Sardinia
A range of different cakes, pastries, meals, dishes and sweets: common elements of Sardiniancuisine.
Traditional carasau bread.
Rock lobster, scampi, squid, tuna, sardines and other seafood figure prominently. Suckling pig and wild boar are roasted on the spit or boiled in stews of beans and vegetables, thickened with bread. Herbs such as mint and myrtle are widely used in the regional cuisine. Sardinia have also many special types of bread, made dry, which keeps longer than high-moisture breads. Those are baked as well, including carasau bread civraxiu, coccoi pinatus, a highly decorative bread and pistoccu made with flour and water only, originally meant for herders, but often served at home with tomatoes, basil, oregano, garlic and a strong cheese.[54]
[edit]Meal structure
Main article: Meal structure in Italy
Traditionally, meals in Italy usually contain 3 or 4 courses. Meals are seen as a time to spend with family and friends instead of immediate sustenance; thus, daily meals can be longer than in other cultures. During holidays, family feasts can last for hours.
Today, the traditional Italian menu is kept mainly for special events (such as weddings) while an everyday menu includes only the first and second course, the side dish and coffee. A notable aspect of Italian meals is that the primo or first course, is usually a more filling dish such as risotto or pasta. Italian cuisine also includes single courses (all-in-one courses), providing carbohydrates and proteins at the same time (e.g. pasta and legumes)
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