Slow down at meal times
In today's fast-moving world there is often the temptation to get meals over and done quickly. Some estimates claim that the average meal time in the US lasts just 11 minutes, with breakfast and lunch often over in little more than two minutes. However, in Mediterranean countries, the food culture is very different and meals can last for hours.
What's wrong with fast eating?
Never mind that there's no time to enjoy food, there are certain problems associated with eating too quickly. For example, many 'fast foods' that can be chewed and swallowed quickly are high in calories, meaning it is easy to overindulge.
What are the benefits of eating slowly?
A benefit of slowing down is that you give your brain time to produce the hormones that tell you you're full. There's a time delay of about 20 minutes while the brain recognises this 'fullness' (according to behaviour change expert, Mark Stibich), so if you're eating slowly, you're far less likely to experience that 'stuffed' or 'bloated' feeling that comes with overeating.
By making meal times more social, you'll naturally slow your eating down as you enjoy the opportunity to spend time with friends or family.
And by eating slowly, you are much more likely to enjoy and appreciate the many interesting smells, tastes and flavours of what you are eating.
Cut your cooking time
Here's a Bertolli recipe that can be prepared in just 15 minutes (cooking time 25 minutes) and enjoyed at leisure. Each serving contains just 326 calories, 17.3g of fat, 8.7g of saturated fat and 1.65g of salt.
Chicken Parmigiana
Ingredients:
2 boneless chicken breasts, skinned
15g (1/2 oz) grated Parmesan cheese
15g (1/2 oz) Bertolli 59% vegetable fat spread
85g (3 oz) mozzarella cheese, sliced
Half a jar Bertolli Tomato and Basil pasta sauce
1. Dip the chicken in the Parmesan cheese until well coated.
2. Melt the Bertolli spread in a frying pan and cook the chicken breasts, turning once or twice, until lightly golden. Place in an ovenproof dish.
3. Cover the chicken with slices of cheese and pour over the Bertolli sauce. Bake in preheated oven at 190°C (Gas Mark 5) for 25–30 minutes until cooked. Serve with new potatoes and green vegetables.
Bertolli makes the occasion
Enjoy a hand-baked Bertolli nibble or two before a meal: our Italian Savoury Selection, Bruschettine, Ligurian Flatbreads and Focaccia Crackers provide a perfect accompaniment to a glass of wine before your meal.
