Sunday, January 10, 2010

Delicious and healthy Mediterranean diet

Photo by Jenny Downing

Photo by Martin Kingsley

Couscous with roasted vegetables (January 3, 2010 on my blog) and Greek chicken with olives, carrots, lemon and celery (November 22, 2009 on my blog)

When I think of a Mediterranean diet I picture Europeans dining at small restaurants along coastal villages such as Portofino and Positano dining on meals of chicken, fish, vegetables, fruits, crusty whole grain bread dunked in some extra-virgin olive oil and parmesan cheese with a glass of red wine.

Olive Tapanade on baguette

Photo and recipe by Norwhichnuts

1 cup black olives
1 cup green olives
2 cloves of garlic
1/3 cup tomato paste
1/4 cup red peppers
juice of 1 lemon
1/2 tsp mustard
Pepper to taste
1 teaspoon capers
6 Tablespoons extra-virgin olive oil

Sprinkle some extra-virgin olive oil on baking sheet and place olives, red peppers and garlic on sheet - roast 7 minutes at 375* F.
Place all ingredients except extra-virgin olive oil in blender and pulse. Add the extra-virgin olive oil a little at a time.
Spoon on baguettes and bake at 325* F for 10 minutes or place on grill and warm through.

Photo by Dags 1974 photostream

Photo by Jimmy Harris

Europeans don't think of their diet as a diet plan, for them it is simply a way of life. They get plenty of exercise by walking everywhere and together with their healthy way of eating it leads to healthy, long lives free of chronic diseases.

Photo by antmoose photostream

Photo by designatednaphour

The Mediterranean diet consists of fruit, vegetables, fish, chicken, nuts, beans, whole grains, olives, seeds, etc. that provide antioxidants, micronutrients, vitamins and minerals that protect against, cancer, heart diseases, Alzheimer's disease, etc. The Europeans use herbs and spices instead of salt to flavor foods. They eat small portions of nuts, drink red wine in moderation and consume very little red meat. The diet's greatest resource is its reliance on extra-virgin olive oil. Extra-virgin olive oil is beneficial to the digestive system, reducing the creation of ulcers. Extra-virgin olive oil is a good source of vitamin E and is believed to sustain human metabolism at a good balance. More advantages of extra-virgin olive oil and the different types of olive oil can be seen on my December 20, 2009 blog.

Photo by theritters photostream

To tour the Mediterranean towns and eat the delicious foods is one of life's great joys! Enjoy!


  1. Thanks Ingrid! It was very interesting learning a bit about the Mediterraneans and they way they eat! And live! So healthy and natural!

  2. so glad you included the recipe for olive tapenade, i love the stuff! lovely pics, love your blog! xoxo



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