Italians are healthy people and are known to have low rates of cardio-vascular diseases and cancer. The interesting thing about the traditional Southern Italian diet is that it consists of lots of vegetables and hardly any diary or meat. Also the Italian kitchen hardly uses butter or margarine and mainly olive oil. Northern Europeans mainly eat potatoes as the main vegetable in their diet, whereas the Italians hardly eat potatoes. Their diet is rich in all different kinds of fresh vegetables, grains, pulses and fruit. So I'm all for eating like an Italian!
This is a no-fuss spaghetti sauce which has little ingredients and still tastes rich and delicious. I also added flaxseed oil to the sauce for extra health benefits! You only need one pan here to cook the pasta in and if you are living alone and want to make a healthy and quick meal any time of the day, this is perfect. To make the pasta meal special you can eat Italian bread like foccacia with the spaghetti and add a good salad with home-made dressings. It's also a nice meal to take along with you if you're going somewhere since it also tastes good cold.
For these simple Italian meals you need good organic vegetables and a rich tasting Italian olive oil. Use any pasta you like. I like to use all sorts of different pasta's in my diet and here I used plain white spaghetti. The olives I used were organic green olives filled with almonds which gave the spaghetti a crunch which I liked. But if you use other kind of olives that's fine as well. You can also add toasted chopped almonds instead if you like.
Making the sauce is fun and relaxing. To make the sauce you need a pestle and mortar. Take a small clove of garlic. When I say small, I mean small! You can also just slice garlic and use one or two slices. I prefer just a hint of garlic in my food, but you'll have to try out what you like.
First crush the garlic together with 1/2 a teaspoon of a course salt. I use Himalaya salt which tastes good and has more minerals in it than normal sea salt.
When the garlic and salt has been crushed together add about 2 tsp of a rich tasting olive oil. Also add 1/2 a teaspoon of finely chopped fresh tasting rosemary. Crush the rosemary in the oil so that the oil absorbs the rosemary aroma. Take your time doing this.
Add 1 tsp apple vinegar and 2 tsp flaxseed oil. Mix all the ingredients together. If you have a larger sized mortar then continue to make the sauce in the mortar. If it's a small ceramic mortar then you can pour the oil mixture into a larger sized bowl.
Add 3 tablespoons tomato paste to the oil and mix together. Cut about 4 small tomatoes in small pieces and slice some olives. Add this to the salsa. Mix all the ingredients together and your pasta sauce is ready.
Cook the spaghetti in water with a little salt. When the spaghetti is cooked place it in a colander and let the water drain out. Now sprinkle some olive oil over the pasta. Eat the spaghetti with the tomato sauce. Here a list of the ingredients again: