There’s a reason we travel to Italy so frequently – from the sense of togetherness to the bountiful heritage foods, the country provides a wonderful example of the Mediterranean Diet in action.
At Oldways, we believe that food is a bridge between cultures, and that in cooking we can find culture and connection. When people pass recipes and flavors from generation to generation and culture to culture, they leave legacies and foster understanding. We are dedicated to inspiring others to learn and pass along the knowledge and love of heritage foods through hands-on learning, whether it’s with family over the dinner table or on an Oldways Culinaria.
Both at the grocery store and on trips to Italy, these four ingredients are ones that we fall in love with all over again each time we enjoy them.
Pasta
With World Pasta Day coming up on October 25, it’s the perfect time to show this wonderful Italian pantry staple some love! Pasta is a Mediterranean diet essential, easy to store for quick, affordable meals that make use of what you have on-hand: herbs and spices, vegetables, a small amount of traditional cheese or a drizzle of olive oil are all perfect additions to a healthy pasta meal.
Pasta is a wonderful, versatile heritage diet food that allows anyone to bring the taste of the Mediterranean into their own homes. For those looking to try Italian pasta dishes at the source, our adventures will expand in June of 2026, in dreamy Le Marche! We will visit, tour, and dine with pasta producer Girolomoni and lean on the expertise of Chef Michael Lombardi of Si Cara in Cambridge, MA. Then, come September of 2026, the pasta-making journey will continue in Sicily, under the expert guidance of Chef Kevin O’Donnell of Giusto Restaurant and Mother Pizza in Newport, RI.
Cheese
The world of Italian cheese is vast and delicious, and with International Raw Milk Cheese Appreciation Day coming up on October 18, now’s the perfect time to explore it.
In addition to high-quality ingredients, deep history, and the meticulous craft that goes into producing any traditional or raw milk cheese, this food represents years of gastronomic legacy and helps to support families, agricultural communities, and important cultural heritage all over the world. Plus, they are delicious!
Traditional and raw milk cheeses are a wonderful component of broader heritage diets, and in the Mediterranean diet, even just consuming a little bit of high-quality, traditional Italian cheese is a great way to bring the taste of the country’s various regions and environments – terroir – into any space. Parmigiano Reggiano is a classic Italian raw milk cheese, readily available in the US, and we were lucky enough to see it being made in Parma last year. From cow, to copper vat, and all the way to wheel, seeing years of tradition still in practice was truly something special. On our upcoming Culinarias to Sicily and Le Marche, we will be treated to special cheese tastings, at a bustling island market and during an Oldways festival on a mountain – giving travelers a chance to find their unique favorites in the world of traditional Italian cheese.
Wine
Wine, as with many traditional cheeses, presents a wonderful way to support producers and enjoy the taste of long-standing culinary heritage. Low-to-moderate wine intake with meals is a characteristic component of a traditional Mediterranean diet, enjoyed in populations across the region made famous for their longer lives and lower rates of chronic disease. When it is consumed as part of a balanced meal, and coupled with daily movement and social connections, as in the Mediterranean, studies find a net health benefit.
Because of its place in a traditional Mediterranean diet, enjoying regional wine is a staple of Oldways Culinarias, and especially on our trip to Le Marche, we will get to experience it through a visit to the Guerrieri Winery and also in a unique way as we completely take over a gorgeous wine resort, Tenuta Santi Giacomo e Filippo, as our home away from home for the week.
However, the world of Italian wines – Barolo from Piedmont, Prosecco from Veneto, Primitivo from Puglia, and so much more – is accessible at many grocery stores and specialty shops closer to home, too! An essential component of the Mediterranean diet is togetherness, and sharing wine over dinner with friends is something we can raise a glass to.
Olive Oil
Olive oil is an ingredient that flows through the entire Mediterranean diet. In fact, some food historians define the Mediterranean Diet as the traditional eating patterns in areas around the Mediterranean Sea where olives are grown. Although study after study finds that the diet’s health benefits come from the interplay of many food groups, olive oil is always part of the picture.
This staple food sits at the base of the Mediterranean Diet Pyramid as something that should ideally be enjoyed with every meal. The great thing about olive oil is its versatility – it can be used to sauté vegetables, dress salads or healthy pasta meals, or as a delicious dip for bread – and in Italy, that philosophy is taken seriously, with Italians using 16 liters of olive oil per capita per year, as compared to 1 liter per capita in the United States as of 2020.
For those looking to head to the source to experience that impressive statistic, we will do so in a very special way in Sicily, in the historic city of Agrigento, where we’ll explore Greek archaeological ruins and sit down for lunch at the breathtaking Kolymbethra Garden. There, we’ll have an olive oil tasting surrounded by olive trees, orchards and citrus groves.
For those looking to experience these ingredients directly from the hands of producers, Oldways takes travelers outside the guidebook to farms, tables and restaurants they may have otherwise never discovered. From Sicily to Le Marche, the experiences we enjoy with these classic Italian ingredients will linger longer than a week – these pinch-me moments sit with us for a lifetime, allowing us to enjoy the old ways at the source and then return home to share them with others.
However, each of these Italian staples are also ones that can be enjoyed from the comfort of your own kitchen. From Parmigiano Reggiano to extra virgin olive oil, you can embrace the flavors of Italy from home and make every day Mediterranean! Just trying a new-to-you pasta dish on World Pasta Day or asking a monger to recommend a traditional cheese on International Raw Milk Cheese Appreciation Day are perfect ways to expand your palate.
Find recipe inspiration here!
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