Healthy nut-based sauce of Catalan, Spain: Romesco

Throughout the Mediterranean, nut-based sauces are staples of traditional cuisines. All are treasured for their rich flavors, ease of preparation, and multiple uses. In their many guises, they exemplify many of the healthful plant-based components of the Mediterranean diet. “Nut-based sauces are incredibly flavorful and healthful,” says Amy Myrdal Miller, MS, RD, program director of strategic initiatives at CIA Greystone and herself a registered dietitian. “as they are made with ingredients with proven health benefits, such as nuts, herbs, vegetables, and olive oil.”

Variations of Mediterranean nut-based sauces abound. Traditional pesto alla Genovese uses pine nuts or walnuts to balance the intense flavor of crushed basil. A Sicilian version, called pesto alla Trapanese, uses almonds and adds vine-ripened tomatoes. Another classic Italian sauce, salsa di noce, from the northern coastal region of Liguria, combines walnuts with garlic, olive oil, marjoram, and breadcrumbs.

“And then there’s the classic Spanish sauce called romesco, from the Catalan region of Spain,” notes CIA Greystone chef-instructor Bill Briwa. “Romesco takes many of the same basic ingredients—ground nuts, garlic, and olive oil—and adds the the flavors of sweet, savory, and hot peppers.”

These rich, savory nut-based sauces are impressive from a culinary, nutritional and economical standpoint. They make other health-promoting foods, like vegetables and seafood, taste better, as anyone who has dipped a grilled spear of asparagus in romesco sauce can attest. And since they have their origins in the humble cuisines of the Mediterranean, they are typically made from affordable ingredients that are readily available.