Tag Archives: Mediterranean diet

May201202

Linda McDonald

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10 Basic Foods of the Mediterranean Diet

Following the Mediterranean Diet is easy if you have the right foods in your kitchen. Mix and match the following foods to prepare many delicious dishes. Add fresh vegetables and crispy, whole-grain bread, and serve fruit for dessert.

Med Diet Pyramid


Olive Oil is a healthy monounsaturated fat filled with vitamin E and antioxidants. Choose extra virgin olive oil for drizzling, dipping or cooking

 

Balsamic Vinegar contains antioxidants and can suppress your appetite. Combine balsamic vinegar with olive oil for salad dressings and marinades.

 

Herbs and Spices (Red Peppers, Thyme, Oregano, Rosemary, & Cinnamon) contain antioxidants and flavonols. Sprinkle generously to add flavor to salad dressings, marinades, sauces, etc.

 

Pasta is the basis of many Mediterranean dishes. Choose whole-grain pasta filled with fiber, complex carbohydrates, and B vitamins. Enjoy pasta drizzled with olive oil or covered with tomato sauces or pesto.

 

Brown and Wild Rice are more whole-grain, complex carbohydrates that provide fiber and B vitamins. Rice is a basic ingredient for casseroles, soups, and side dishes.

 

Tomatoes contain lycopene, a potent antioxidant, and vitamin C. Cooking intensifies the antioxidants, but fresh is great too. Use in salads and sauces.

 

Garlic is a potent source of vitamin C, potassium, and antioxidants. Add garlic to sauces, salad dressings, and marinades or drizzle with olive oil and roast.

 

Cheese and Yogurt are protein powerhouses. Yogurt contains pre- and probiotics and is a beneficial bacteria for digestive health. It protects and strengthens bones. Sprinkle small amounts of strong-flavored cheese on salads, pasta, and casseroles.

 

Legumes (Beans & Nuts) are a great source of protein, fiber, and healthy fats. Substitute beans for red meats. Eat nuts in moderation because they are high in calories.

 

Fish, especially fatty fish, such as salmon, is a great source of heart-healthy Omega-3 fatty acids. Plan for 2 to 3-ounce servings several times a week.

 

For more tips on the Mediterranean Diet and Mediterranean Diet Handouts to assist you and your clients shop for health, check out our Mediterranean Diet Handouts- which for a limited time are 35% off if you buy the entire set!

Jun201115

Linda McDonald

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My Sicilian Culinary Adventure

Chef Peppe Buffa, Chef Paolo Monti & Suzanne Kordish with my foodie friends

 This May I had the opportunity to travel with Suzanne Kordesh, MPH, RD, Chef Paolo Monti with Cucina Italiana in Lucca, Italy, and 12 friendly foodies on a culinary tour that exposed me to the unique culinary characteristics of Sicily. With its diverse history of  Turkish, Roman, North African, Spanish, Norman and Greek rule, Sicily is a paradise of citrus, almond, pistachio, and olive trees. Currants, grapes, pine nuts, honey, and aromatic herbs are also part of Sicily’s culinary heritage.

Capo Market in Palermo

 We started with a tour of historic Palermo and the “Capo” food market with its cacophony of sights and smells, and a tradition that dates back to the 9th century. 

Then we travelled west to San Vito lo Capo stopping along the way to visit Segesta, a well-preserved pre Greek temple. On a visit to the fish markets of Trapani I experienced the vast array of Mediterranean seafood and the Sicilian emphasis on fresh (as in still breathing). We visited the famous Trapani Salt Flats where sea salt has been harvested for centuries, and wineries in Marsala.

Taking a gondola, we arrived in the medieval town of Erice where Maria Grammatico has a Pasticceria , world-renowned for marzipan and pastries, a trade she learned as an orphan raised by Sicilian nuns. Her experiences and recipes are described in the book “Bitter Almonds” by Mary Taylor Simeti and Mari Grammatico.

Maria's Marzipan and Sicilian Pastries

Maria Grammatico in her Pasticceria

 

 

In addition to all the touring, we enjoyed Sicilian cooking classes led by Chef Paolo Monti and Chef Peppe Buffa where we learned how to make couscous, Caponata, pasta dishes, fish and seafood (tuna, octopus, anchovies, sardines, swordfish, etc.). Throughout the trip we experienced the traditional family meals and friendship of the Sicilian people. 

You can learn more about shopping for and preapring healthy Sicilian foods in this months SUPERMARKET SAVVY Newsletter. Check it out!

Lunch in Erice

San Vito Lo Capo

 

Sauteed Greens

Sauteed Wild Greens

Seafood Couscous

 

May201112

Linda McDonald

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May is Mediterranean Diet Month

The Mediterranean Diet (or Med Diet) reflects a way of eating that is traditional in the countries that surround the Mediterranean where people are healthier than in the US. But you don’t need to travel any further than to your local supermarket to discover its delicious flavors and fresh foods and to benefit from its healthy impact. To bring the Med Diet into your kitchen, follow these 8 simple steps–

  1. Eat lots of vegetables.
  2. Eat less red meat.
  3. Always eat breakfast.
  4. Eat seafood twice a week.
  5. Cook a vegetarian meal one night a week.
  6. Use good fats–olive oil, nuts, peauts, sunflower seeds, olives, and avocadoes.
  7. Enjoy some dairy products.
  8. For dessert, eat fresh fruit.

For recipes and details on the latest scientific studies about the Mediterranean Diet, turn to the Oldways Mediterranean Foods Alliance.

Click here for a FREE Tip Sheet on the Mediteranean Diet

 

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