Italian food is wildly delicious, but its also abundant in nutritious ingredients, too!In authentic Italian food, Italians utilize ingredients like fresh produce and vegetables, herbs, olive oil, fish and beans. Though cream-based sauces and big portions of pasta are always an option, its actually quite easy to lighten up your favorite Italian dishes or change them to fit within your dietary needs (whether youre following a gluten free diet or one free of dairy or meat).From pasta to pizza and polenta, lets take a closer look at healthy Italian food and see how you can incorporate creative variations into your daily dinner routine. Theres much more out there in the wide world of Italian cuisine than first meets the eye.
Pasta
Pasta is a true Italian food staple. Its common to gravitate towards a heavy meat sauce and regular boxed noodles, but if youre looking for healthy pasta recipesthat are packed with flavor and texture, give some of these tasty variations a try.
Vegan Fettuccine Alfredo
This Vegan Fettuccine Alfredo is creamy and rich like a traditional alfredo, but without the dairy. Its made with cashews, coconut milk, nutritional yeast, shallots and peas. Red pepper flakes add a little spice and the addition of lemon juice adds a bright citrus flavor. You can use a food processor or high-speed blender to make your sauce extra smooth.
Bobs Basic Pasta Recipe
Although going for store-bought noodles can be tempting, try homemade noodles as a base for your healthy pasta recipes. Bobs Basic Pasta Recipe is made with just four ingredients: Semolina Pasta Flour, eggs or egg whites, water and olive oil, and comes together easily. Homemade noodles are fun to make and fun to eat!
For a unique noodle variation, whip up a batch of our creative Cassava Pasta. Its flavorful, delicious and tender like a traditional noodle, just without the gluten. Its made with our Cassava Flour, eggs and optional turmeric for color and a nutritional boost. If youd like, the recipe also lists an egg-free option that incorporates Flaxseed Meal, Xanthan Gum, oil and water.
Pasta e Fagioli
This pasta dinner recipe for Pasta e Faglioli can be found on our bags of Cranberry Beans and is a classic and healthy Italian dish. The mix of chopped onion, pancetta, minced garlic, cranberry beans, chicken broth and macaroni noodles is divine. Plus, herbs like fresh rosemary, thyme and bay leaf make for an aromatic and savory end result. Just dont forget the parmesan cheese garnish!
Bread
From Pane Toscano in Tuscany to the Italian sourdough bread known as Coppia Ferrarese, breads in Italy are a big deal. The countrys breads are diverse and are used for everything from sandwiches to vessels for dipping copious amounts of olive oil or spaghetti sauce. However youre pairing Italian food with Italian bread, try one of these homemade versions for something more nutrient-dense.
Italian Parmesan Bread
This delicious recipe for Italian Parmesan Bread took home the 1st place prize at the 2011 Tillamook County Fair. If you love Italian bread as much as we do, this recipe will quickly become kitchen staple and leave you wondering why you ever ate store-bought bread in the first place. It incorporates ingredients like water, oil, honey, sea salt, Whole Wheat Pastry Flour or Organic Whole Wheat Pastry Flour, Unbleached White All-Purpose Flour, Italian herb seasoning, active dry yeast and shredded parmesan cheese for a beautiful and tasty bread.
Easy Focaccia
When it comes to bread, focaccia is an Italian staple. This Easy Focaccia is packed with flavor and is fluffy and airy on the inside with a crisp exterior. After its placed in the mixer, its an easy prep before being placed in the fridge overnight. The next day, youll be ready to bake! Simply add your toppings and pop it in the oven.
Pizza
The worldwide food icon that is pizza originated in Italy and tends to be a wheat-based dough topped with sauce and cheese. In Italian cuisine, the Margherita pizza is famous and resembles the colors of the Italian flag with its fresh green basil, white mozzarella cheese and beautiful red tomato sauce. If youre looking to switch things up for Pizza Friday, give one of these alternative pizza recipes a try.
Spinach Artichoke Hummus Pizza
For a healthy pizza variation, this Spinach Artichoke Hummus Pizza is one of the best! The dough is made with Bobs Red Mill Gluten Free 1-to-1 Baking Flour, instant yeast, salt, olive oil and water and is topped with hummus, spinach, marinated artichokes, cheese, garlic, oregano, salt, pepper and red pepper flakes for an optional bit of spice.
Gluten Free All-Purpose Pizza Crust
If youd like to enjoy pizza but in the gluten free form, youre in luck! This Gluten Free All-Purpose Pizza Crust recipe is a nutritious alternative to standard pizza dough. Its made with just active dry yeast, sugar, warm water, egg, olive oil, Gluten Free All Purpose Baking Flour, xanthan gum and sea salt. Once the dough has been made, cover it with your favorite sauce and toppings and enjoy.
Gnocchi
The soft, thick dumplings of dough otherwise known as gnocchi are another Italian classic. Gnocchi is popular for vegetarian Italian recipes,though it can also be combined with sausage or meat sauce for something a little more hearty. If you love this dish (who wouldnt?!) try making it homemade with Potato Flakes or even with a dairy-free alfredo sauce.
Easy Gnocchi with Brown Butter Variation
If you love gnocchi but dont feel like spending too much time making them from scratch, these Easy Gnocchi with Brown Butter Variation are just the ticket. This recipe utilizes our Potato Flakes for a pillowy homemade gnocchi that can be made for a quick weeknight meal. Its topped with a brown butter sauce and served alongside roasted nutrient-packed butternut squash.
Roasted Butternut Squash Gnocchi with Dairy-Free Alfredo
For a delightful dairy-free gnocchi, try this Roasted Butternut Squash Gnocchi with Dairy-Free Alfredo. The gnocchi itself is made with butternut squash, All Purpose Flour, Bobs Red Mill Almond Meal, egg, parmesan cheese and salt and pepper with a unique sauce of extra firm tofu, soy or almond milk, chopped basil, soy parmesan and vegan butter.
Polenta
Sometimes referred to as the Italian version of grits, polenta is boiled cornmeal thats typically served as a side or main dish with sauce and meat. Its creamy and slightly sweet in flavor, making it the perfect dish to add to your weeknight rotation. As youll see below, polenta doesnt only have to be eaten in its most basic form. It can easily be jazzed up to be stuffing for peppers, or even a dessert!
Basic Italian Polenta Recipe
This recipe for Basic Italian Polenta is the perfect starting point for all your polenta needs! Its made with just four ingredients: unsalted butter, sea salt, corn grits-polenta and water and goes well with any sort of sauce (from meat sauce to tomato sauce). You can also feel free to add more butter to make it a bit more indulgent or some more salt if needed.
Polenta Stuffed Peppers
This dish combines all the ingredients we love into one easy recipe for Polenta Stuffed Peppers. Contributed by Kelly Mapes, ingredients for this recipe include corn grits-polenta, ricotta cheese, grated Parmesan cheese, olive oil, butter, onion, garlic, diced tomatoes, parsley, mushrooms and of course, green bell peppers. This nutritious dish can be served on its own or alongside grilled chicken.
Gluten Free Polenta Cake
If youve yet to use polenta as a dessert ingredient, youre in for a sweet treat! This Gluten Free Polenta Cake from Chef Billy Parisi is as delicious as it is beautiful. He tops his polenta cake with a buttercream of unsalted butter, powdered sugar, maple syrup and assorted fresh berries.
Nutritious Italian Essentials
Olive oil
Canned and fresh tomatoes (regular or cherry tomatoes)
Good pasta
Mushrooms
Eggplant
Spaghetti squash
Fresh herbs (like basil and rosemary)
Zucchini
Fresh fish and lean meats
Arugula
Figs
Whole grains
Balsamic vinegar
Beans
Leafy greens
Garlic
Capers
Lemon
Olives
Broccoli rabe
Soup (like vegetable soup)
Whether youre lightening up a classic dish you already love or experimenting with something entirely new for your weeknight dinner or dinner party, we hope you find the exact Italian taste youre searching for!Have any favorite healthy Italian dishes you enjoy whipping up? Feel free to share them with us in the comments below!