The saying “When in Rome, do as the Romans” would be a healthy line for us Americans to adopt and use in our culinary practices. On a recent trip to Italy I learned much about Italian cooking and lifestyle habits. Most of what I discovered would be beneficial for all Americans.

Italians cook with whatever produce or meat is in season. Depending on what town we were in, the meat ranged from rabbit to “fish.” Fish meaning a it could be a mixture of eel, swordfish, prawns, etc. Flower pots are everywhere and I would often see women on their patios or at the window sills snipping sprigs of fresh herbs to flavor their evening meals. Very little salt is used and the flavors of the meats and vegetables are enhanced with the herbs from their gardens. At one restaurant we asked the waitress what the herb with the meat was. She promptly went out to the backyard garden and cut me a sprig to show me because she couldn’t think of the English word for it. Turned out to be sage.

With my pork roast one evening I also had baby red potatoes cut into one inch pieces coated in extra-virgin olive oil and sprinkled with herbs then baked in the oven. Soups are often an appetizer, again made from fresh ingredients. One evening we had tomato soup with dry bread cubes and herbs scattered across the top. Another time we had a cold salad mix of cooked bulgur, cucumbers, onions, tomatoes, drizzled with olive oil and herbs. There were no salty salad dressings like French or Ranch available, just oil and vinegar. On an island near Venice we had a meal of bread, wine, and ravioli. The ravioli was filled with cheese and smothered in an asparagus sauce. If being served this in the United States, us Americans would have complained about the stingy portion served, about one and a half cups.

I liked how they didn’t rely on sweets and pop between meals and that they exercised in a natural way, just like the Blue Zones project is encouraging us in Albert Lea to do. Everywhere we went, I never saw teenagers or adults munching on candy, chips, or drinking pop. Food seems to be a passion, but not an obsession for them. Italy is a land of walking; unless you are fortunate enough to live in the hills surrounding the towns, then you might have a car. Even then I saw many elderly people riding bikes, walking, or taking the bus. They also don’t have very many large supermarkets like we have here. Small meat markets, bakeries for bread and pastries, and fruit and vegetable stands were often located close together and people bought what they could carry in two to three bags.

What I liked most about Italy was how they used natural, home grown, local foods. Men also did lots of cooking. An Italian we met said that women won’t look twice at a man if he can’t cook so “if you want a woman you learn to cook”.

Pizza is just as well liked in Italy as it is in America. Rumor has it that Naples is the home of pizza. We never disappointed in selecting pizza as a quick meal. So what were the toppings on my pizzas? Foods that were in season of course, like zucchini, artichokes, asparagus, and even red cabbage! I noticed touristy restaurants served thick dough pizzas like Americans are used to, but the locals ate very thin, crisp-crust pizzas. The Margareta pizza, a thin crust pizza crust, contains only a topping of cheese and red tomato sauce. The following pizza dough recipe is from a cookbook I purchased an Italy called “Pizze e Focacce”.

Dough ingredients:

3 1/8 cup white all-purpose flour

7/8 cup lukewarm water

1 ½ teaspoons active dry yeast

3 Tablespoons olive oil

1 teaspoon sugar

Pinch of salt

Procedure:

Dissolve yeast in the warm water and sugar. Add oil and salt. In the flour, create a well in the center and add the wet ingredients to this well and mix well. Knead on a board or counter for about 5 minutes or until dough is shiny and won’t stick to hands. Let rise in a warm place until double. Punch down and let rise again (about 15-30 minutes). Divide dough into two sections for two pizzas (the extra can covered with plastic and put in the refrigerator to use within one to two days).

Roll out on a slightly floured surface as thin as possible. Place on cornmeal sprinkled pan to prevent sticking.

Toppings:

Red sauce (one 10 oz can tomato sauce mixed with one 4 oz can tomato paste- I added some fresh oregano to taste) spread on pizza dough.

1 cup thinly sliced mushrooms

4 tablespoons chopped onions (rinse in water. Dry. Add a pinch of salt and 1 Tablespoon olive oil. Let set 5 minutes and drain. Add onions to pizza.

½ cup whole black olives.

¼ cup chopped fresh basil leaves

8 oz Mozzarella cheese

(add any other desired toppings)

Bake in 400 degree oven until crust is browned and crispy (about 15 minutes)

Denise Arnold is a registered and licensed dietitian at Albert Lea Medical Center — part of Mayo Health System.