Why Italian Food Is Healthy & Fresh Tomato Sauce Recipe

Learn why Italian food is so healthy and check out a fresh tomato sauce recipe!

Learn why Italian food is so healthy and check out a fresh tomato sauce recipe!

While you may associate Italian food with bread, pasta, and cheese, Italian cuisine is actually very healthy! In fact, many studies conducted on Mediterranean diets found many health benefits, ranging from reducing the risk of cancer to life longevity. Continue reading to learn why Italian food is considered so healthy!

Minimally Processed

One of the most significant differences between American and Italian cuisine is the use of minimally processed foods. Pasta, bread, oils, and dairy in Italy are all minimally processed, and natural grains and quality oils are essential for quality, traditional menu items.

Fresh Ingredients

While Italian restaurants in America often feature fried food and heavy sauces, authentic Italian food includes only the freshest fruits, vegetables, and meats. Tomatoes, spinach, olive oil, seafood, and garlic are some of the main staple ingredients, and each provides amazing health benefits. For example, seafood and olive oil are very beneficial to heart health.


An Italian diet has been found to help speed up the body’s metabolism and help detoxify it. Antioxidants such as Vitamins A, C, and E, selenium, and beta-carotene all help remove free radical particles from the body that may be linked to cancer.

Healthy Fresh Tomato Sauce Recipe

This basic marinara recipe is vegan and healthy, and is the perfect sauce for any pasta night at home! Make it your own by adding your favorite veggies or fresh seafood (such as shrimp, scallops, clams, mussels) to add a healthy protein for a well-rounded meal. To make your fresh tomato sauce, you will need:

  • ½ cup olive oil
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 2 lb ripe fresh tomatoes (or a good Italian imported tomato)
  • salt and crushed red pepper to taste

Saute the onion and garlic in the oil, stirring until they are softened (but do not brown). Peel the tomatoes by dropping them in boiling water for a couple of minutes until the skins pull away, then chop the tomatoes and add to the sauce. Next, season with salt and red pepper and let the sauce simmer, occasionally stirring for at least 30 minutes. Pass through a sieve or use an immersion blender to achieve a smooth, fresh sauce.

Authentic Italian Cuisine From Giolitti Deli

Giolitti Deli is a full-service Delicatessen in Annapolis, MD, specializing in authentic Italian cuisine. Founded in 1992, we use the freshest ingredients to make time-honed recipes from scratch, with no MSG or preservatives. We believe in real food and offer many healthy options, including vegetarian and vegan menu items. At Giolitti Deli, we make our own sauces, mozzarella, grilled and roasted vegetables, bread, pizza dough, and desserts, and our sandwiches, salads, pasta, pizza, and entrees are made to order. Owner Mary Giolitti has combined her passion for great food and fine wine to offer Annapolis a true taste of Italy!

Team members who also make the business possible include Manager Kathy Hunter, Manager and Catering Director Cheryl Molesky, Head Baker Porfirio Diaz, Chef Alfredo Escobar, and Deli Manager Noe Merino. To contact us, please visit our contact page or give us a call at 410.266.8600. Also, be sure to keep up with us on Facebook, Twitter, LinkedIn, and our blog!

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