I adore Italian food for two main reasons. One, they use only the freshest ingredients; and two, balance. You may wonder what balance has to do with food, but Italians rarely use more than 4 or 5 ingredients in a dish, especially pasta, and they are masters, as are the French, in portion control. Not only are flavors balanced, but the composition of the meal is balanced, a critical endeavor in weight management so says my fitness and nutrition expert, Geri Zatcoff, M.S.Ed., M.S.,C.N.S. of Westport, Connecticut. For more information about Geri visit her web site at www.zatcoffwellness.com.

Pasta is one of my favorite foods and while many of my friends won’t eat it, I simply refuse to give it up. Geri says that for most, it is not the pasta that is the culprit, but the overeating of it. In Italy, pasta is most often eaten as a first course typically followed by a second course of protein and vegetables, followed by a salad course. If it is eaten as the main course, it is usually preceded and followed by other dishes. Therefore, portion size is paramount. Otherwise, everyone in Italy would be overweight, which they are not. Pasta should always be cooked "al dente", which means "to the bite". Properly cooked pasta is firm and slightly chewy, but never mushy. Soft or mushy pasta means all the fiber has been cooked out of it as well as the nutrition.

Here is the portion control formula:
One pound (usually one box or bag) of pasta is sufficient for four people for dinner or for six people as an appetizer. I always follow this rule and it has never failed. Use only pasta made from durum semolina. This type of wheat is hard (as opposed to soft), will remain firm if not overcooked and has more fiber. I only use imported Italian brands of pasta because I have found that they taste better. You can find organic, whole grain pasta in better supermarkets and specialty stores. It’s worth it.

Geri's Herb & Garlic Spaghetti
This is Geri’s version of the classic dish "Spaghetti con aglio et olio" which means spaghetti with garlic and oil. She lived in Italy for two years and tells me that it is typically served as a midnight snack at parties. I hope you like it as much as I do.

6 quarts of water
2 tbsp Kosher salt
1 lb. organic whole wheat spaghetti
4 or 5 garlic cloves, peeled and cut into little sticks
¼ cup fresh basil, chopped
¼ cup fresh parsley, chopped
2 tbsp fresh thyme, chopped
2 tbsp fresh rosemary, chopped
¾ cup extra virgin olive oil
¼ tsp red pepper flakes
1 cup freshly grated parmesan cheese
2 tsp grey salt (or to taste)
½ tsp fresh black pepper (or to taste)

Sauté the garlic in ¼ cup of the olive oil until lightly browned and crispy. Remove the pan from the heat, remove the garlic to a small dish and add the remaining ½ cup of oil to the pan so it will infuse with the garlic flavor. Add the red pepper flakes to the oil.

Bring the water to a rolling boil in a large pot. Add the kosher salt. While the water is coming to a boil, chop the herbs and grate the cheese.

Drop pasta in the water gently. DO NOT break the spaghetti in half. Cook two minutes under package directions. Use a timer and when it goes off, start checking the pasta to make sure it does not overcook. When the pasta is just tender, drain in a colander and transfer to a large, shallow bowl. Add the olive oil, herbs, cheese, garlic, salt and pepper to taste. Toss gently. Serve immediately.

And there you have it.