Tag Archives: Mediterranean diet

Benefits of the Mediterranean Diet and Cookbook Give-Away

Did you know May is National Mediterranean Diet Month?  The Mediterranean Diet is not really a “diet” at all, but a way of living and eating that can promote a long and healthy life. To celebrate, I partnered with Oldways and the Mediterranean Foods Alliance, to write this post and also to provide a give-away of their cookbook, The Oldways Table.  Read on to learn more about the Mediterranean diet and enter to win the cookbook!

What is the Mediterranean diet?

The Mediterranean diet is based on the eating habits of those living around the Mediterranean Sea.  The Mediterranean diet emphasizes fresh, plant-based foods, including whole grains, fruit, vegetables, beans, legumes, nuts, and olive oil. It also includes moderate amounts of fish and wine, but foods like red meat and sweets are saved for special occasions. The Mediterranean lifestyle also includes reasonable portion sizes and daily physical activity. Here is a depiction of the Mediterranean Food Pyramid:
What are the benefits of the Mediterranean diet?
Research has shown that people who follow the Mediterranean diet tend to have a decreased risk of cardiovascular disease, diabetes, depression, cancer, Alzheimer’s, and other chronic diseases.  Those following the Mediterranean diet have a relatively low intake of saturated fats and added sugars, and a relatively high consumption of healthy unsaturated fat, fiber, and other essential nutrients.
Tips to go Mediterranean
The best way to “go Mediterranean” is to view the Mediterranean diet as more of a lifestyle change rather than a “diet.”
  1. Begin by incorporating fish into your meals at least twice a week.  
  2. Aim to try a few vegetarian meals rather than having the main focus of a meal be meat, such as steak.  
  3. Reduce the amount of processed foods you eat, and replace refined grains (like white bread and white rice) with whole grains (like whole wheat bread and brown rice).
  4. Include fruits, vegetables, and minimally processed whole grains at most meals.
For more information on the Mediterranean diet, including recipes, menus and tips, visit Oldways Med Resources.
Enter to Win the Cookbook!

To enter to win this cookbook, please do the following:
  1. Write a comment to this post and link to a Mediterranean-style recipe on the web.
  2. Share this post with others via a social networking site, like Twitter, Facebook, or your own blog.

I will randomly select a winner by June 1st, 2011, and will put you in contact with Oldways to receive your book.

Guest Post: Sicilian Swordfish Recipe


Today, we have a special guest post from Felicia McClinton, author of mediterraneanrecipes.org!  She has been gracious enough to share with us a healthy Mediterranean recipe from her kitchen. Enjoy!


Ingredients :

  • 600 grams (1.3 pounds) of Swordfish
  • 200 grams (7 ounces) of tomatoes
  • 1 onion
  • 50 grams (1.7 ounces) of black olives
  • 1 clove garlic

This recipe can make 4 servings and you can prepare it in 25 minutes. Swordfish Sicilian is a typical dish in the southern Italian region. This recipe creates a low fat and low calorie meal.


To clean and peel the tomatoes, briefly place them in boiling water. Chop the onion and garlic. Heat the olive oil in a frying pan then add the chopped onion and garlic until golden brown. Place the sliced Swordfish in the frying pan and cover it. Put the peeled tomatoes in after a few minutes. Cook for at least 10 minutes. Sprinkle chopped parsley and black olives on top before removing the Swordfish from the pan. Serve while still hot.

Nutritional Value (per serving)

Calories: 230, Fat: 8 grams, Carbohydrates: 6 grams, Protein: 32 grams, Fiber: 1 gram

About the Chef: Felicia R. McClinton writes for the blog mediterraneanrecipes.org. Her mission is to teach others how to prepare Mediterranean dishes, so that they may live healthy, disease-free lives.

Boost Your Health with Delicious MediterrAsian Recipes!

The Mediterranean and Asian diets are two of the healthiest diets world-wide.  Compared to people with typical “Western” lifestyles, people with Mediterranean or Asian lifestyles tend to live longer, healthier lives.

Mediterranean and Asian dishes are flavorful, delicious, and extremely healthy. So, why not add some delicious Mediterranean and Asian recipes to your repertoire? I recently discovered MediterrAsian.com and it has introduced me to a wide array of new, delicious recipes!  Although many of the recipes contain some new ingredients, I have found all of the recipes so far to be very do-able. And, if you just can’t find an ingredient (like fish sauce), no worries! It will still taste scrumptious without it.

Check out some of the recipes I’ve tried:


Thai Red Chicken Curry: “Melt-in-the-mouth morsels of chicken breast and assorted vegetables cooked in a spicy Thai red curry sauce and served with fluffy Jasmine rice.”

My assessment: Great!  I added some extra veggies as well, like eggplant and spinach.  Go easy on the curry if you’re sensitive to spice!


South Indian Shrimp Curry. “Tender shrimp gently  poached in an a flavorsome gravy infused with an aromatic blend of spices, fresh cilantro and lemon juice served over Basmati rice.”

My assessment: Very good, but the shrimp flavor was a little overpowering. Next time, I’ll try with chicken.


Tofu & Cashew Chow Mein. “Crunchy cashews and vegetables complement the soft texture of the noodles and tofu in this quick and satisfying dish.”

My assessment: Terrific! This one has become a regular on my menu. I use whole wheat spaghetti instead of the chow mein noodles, and usually sub peanuts for the cashews.


Spanish Broccoli & Almond Soup: “The combination of ground almonds and broccoli makes a deliciously creamy, yet creamless soup with a rich, green color.”

My assessment: I was surprised to find… I really liked this soup! At first, when I was boiling all the ingredients, I thought uh-oh—this stuff looks (and smells) pretty nasty. I didn’t see how in the world pureeing it all in a blender would save the soup, but low and behold, it did! Over the week, I enjoyed every last drop of the entire pot. So, now matter how sketchy it looks when you’re cooking it—finish it!

So, there you have the 4 dishes I have tried, and many more are on my future line-up! Have fun browsing all of their awesome recipes at http://www.mediterrasian.com/delicious_recipes.htm.