with Pramila Vishvanath LCEH, PA, NDand Prreeti Butanihttps://podcasts.apple.com/us/podcast/mood...https://open.spotify.com/show/4yXMyV4V3bQf...https://www.instagram.com/moodfood_podcast/https://www.tiktok.com/@moodfood1111www.integratedhealthcenteronline.comEat Real Food!This podcast is intended for informational and educational purposes only. The discussions herein, including those involving licensed professionals such as naturopathic doctors, do not...
with Pramila Vishvanath LCEH, PA, ND
and Prreeti Butani
https://podcasts.apple.com/us/podcast/mood...
https://open.spotify.com/show/4yXMyV4V3bQf...
https://www.instagram.com/moodfood_podcast/
https://www.tiktok.com/@moodfood1111
www.integratedhealthcenteronline.com
Eat Real Food!
This podcast is intended for informational and educational purposes only. The discussions herein, including those involving licensed professionals such as naturopathic doctors, do not constitute medical, nutritional, or therapeutic advice. Listeners should not act upon the information provided without first consulting a qualified healthcare provider. The views expressed by the hosts and guests are their own and do not necessarily reflect the opinions or positions of any affiliated organizations. No doctor-patient relationship is established through this podcast.
The idea of an Italian deli—short for delicatessen—has its roots in both Italian culinary tradition and immigrant culture, especially in the United States. Here's how it all came together:
🌍 Origins in Italy
While Italy itself didn’t have “delis” in the modern American sense, it did have a strong tradition of salumerias and alimentari:
• Salumeria: Specialty shops selling cured meats (salumi), cheeses, olives, and pantry items. These were common in towns and cities, often family-run.
• Alimentari: Small grocery stores that offered essentials like bread, cheese, cold cuts, pasta, canned goods, and sometimes ready-to-eat items.
These stores were part of daily life and deeply connected to local and regional food cultures in Italy.
💡 The “Deli” Concept
The word "delicatessen" is actually of German origin, and came to the U.S. via Jewish and German immigrants. It refers to fine or rare foods, and was originally more about luxurious or imported food. Italian immigrants adopted the concept and made it their own.
So while the format (counter service, meats, cheeses, sandwiches) came from the delicatessen model, the flavor and culture came straight from Italy.
Item Serving Calories Protein Fat Sodium Notes
Provolone 1 oz ~100 7g 8g 250mg Aged versions are sharper and saltier.
Mozzarella (fresh) 1 oz ~70 5g 5g 150mg Lower in sodium/fat than provolone.
Parmigiano-Reggiano 1 oz ~110 10g 7g 330mg High in calcium and umami; great for flavor without volume.
🥩 Cured Meats (Salumi)
Item Serving Calories Protein Fat Sodium Notes
Genoa Salami 1 oz ~120 6g 10g 500mg High fat, high sodium.
Capicola (Coppa) 1 oz ~90 7g 7g 400mg Rich, spicy, more protein than salami.
Mortadella 1 oz ~110 6g 9g 450mg Contains pork fat and sometimes pistachios.
Prosciutto 1 oz ~70 8g 5g 570mg Leaner than other salumi, but very salty.
🍞 Bread & Carbs
Item Serving Calories Protein Carbs Sodium Notes
Italian Hero Roll 6–8” ~200–300 8g 35–50g 400mg+ Crusty outside, soft inside—watch portion size.
Focaccia 1 slice (~3 oz) ~250 6g 35g 400mg Sometimes topped with olive oil and herbs, adding fat.
Ciabatta 1 roll ~220 7g 42g 450mg Airy texture but high in carbs.
🥗 Extras & Add-ons
Item Serving Calories Notes
Olive Oil (1 tbsp) ~120 Healthy fat, adds calories fast
Giardiniera (1 tbsp) ~20–40 Pickled veggies in oil or vinegar—can be spicy
Pesto (2 tbsp) ~140 Made with basil, cheese, pine nuts, oil—nutrient-dense but high in fat
Marinated Artichokes (1/4 cup) ~60 Adds flavor and fiber, but usually packed in oil
🥪 Full Sandwich Example: Italian Hero (Classic Combo)
Ingredients: Salami, provolone, ham, lettuce, tomato, onion, oil, vinegar, on an 8” roll
• Calories: 600–900
• Protein: 25–35g
• Fat: 30–50g
• Carbs: 40–60g
• Sodium: 1,000–2,000mg+
