The Mediterranean Diet Pyramid  

It seems like we're always looking for the magic bullet for losing weight, reducing our blood pressure, getting rid of our aches and pains, or helping us live longer. If you've been reading my newsletter for a while, you know by now there's really no magic for what ails you.  When it comes to good health, what makes sense to me is looking at places around the world that have enjoyed good health and longevity for hundreds of years. This includes Crete, Greece and southern Italy where the rates of chronic disease are among the lowest in the world and adult life expectancy is among the highest with very limited medical intervention.

In 1993 Oldways, the Harvard School of Public Health, and the European Office of the World Health Organization introduced the classic Mediterranean Diet Pyramid and in 2009 it got an update to reflect more current research. 

It's almost May which is National Mediterranean Diet Month so I thought I'd show you the updated pyramid and highlight the essence of the Mediterranean diet and lifestyle. 

• An abundance of food from plant sources, including fruits, vegetables, grains (mostly whole), dried beans and legumes, nuts, seeds, herbs and spices
• Emphasis on a variety of minimally processed and seasonally fresh and locally grown foods 
• Twice-weekly consumption of small portions of fish and poultry (3-4 oz.); up to 7 eggs per week (including those used in cooking and baking). 
• Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and non-fat versions may be preferable)
• Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (honey is preferred) and saturated fat limited to a few times per week
• Olive oil as the principal fat, replacing other fats and oils (including butter and margarine)
• Red meat a few times per month (recent research suggests its consumption should be limited to a maximum of 12 to 16 ounces per month) 
• Regular physical activity at a level which promotes a healthy weight, fitness and well-being
• Moderate consumption of wine, normally with meals; about one to two 5 oz. glasses per day for men and one 5 oz. glass per day for women. (wine consumption is optional and should be avoided when consumption would put the individual or others at risk.) 
• Eat with others....food, drink, and meals are meant to be pleasurable and shared with friends and family whenever possible

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Foods of The Mediterranean Diet Pyramid

For a printer friendly handout of this list, click here  

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Asparagus and Arugula Salad with Lemon Dressing

It's important to use very fresh asparagus for this salad. Look for tightly closed tips with nothing open or going to seed. Avoid woody looking stems, or wilted looking stalks.To store, stand them in a jar of water, put a plastic bag over them, and refrigerate. You can store them this way for a couple of days, however they really are best eaten right away.

1 bunch of thick asparagus, tough ends trimmed 

4 cups baby arugula (washed and dried well)

1/4 cup chopped parsley or any fresh herb of your choice
2 tablespoons fresh lemon juice
6 tablespoons extra virgin olive oil
2 teaspoons Dijon mustard
1/4 teaspoon kosher or sea salt

1/2 teaspoon freshly ground black pepper
2 ounces Parmesan Regganio cheese, shredded

1/2 cup good quality garlic croutons

1. Using a vegetable peeler, shave the asparagus into long, thin strips and transfer to a large bowl. Add the arugula and parsley or other herbs. Gently toss.
2. In a small jar, combine the lemon juice, olive oil, mustard, salt, and pepper; shake to emulsify. Add to the bowl with the asparagus and toss to combine.
3. Add the shaved cheese and toss gently. Garnish with the croutons and enjoy immediately!  Serves 4

Broccolini with Walnuts, Red Pepper Relish, and Feta 

 

 

 

For the Walnut and Red Pepper Relish:

 

1 cup chopped walnuts 

3/4 cup jarred roasted red bell peppers, finely diced

3 pickled sweet, hot peppers, finely chopped
1 pickled red cherry pepper, stem and seeds removed, finely chopped
¼ cup extra-virgin olive oil
1 tablespoon red wine vinegar
½ teaspoon kosher salt

 

For the Broccolini: 

 

4 quarts water
1 tablespoon kosher salt
24 stalks broccolini
1/2 cup crumbled feta cheese

1. Toast the walnuts in a sauté pan over medium heat for 7-8 minutes, shaking the pan often to prevent burning. When fragrant and toasted, turn out onto a cutting board and finely chop.
2. Toss the walnuts with the diced red pepper, pickled peppers, olive oil, red wine vinegar, and salt. Set aside.
3. Bring the water and salt to a boil in a stockpot. Set a bowl of ice water to the side.
4. Trim 1" from the ends of each broccolini stem and discard. Blanch for 1 minute, and shock in ice water until chilled. Pat dry with paper towels.
5. Arrange the broccolini on a serving dish, top with roasted pepper relish and crumbled feta. Serve at room temperature.  Serves 4-6

Honey Orange Yogurt with Mixed Berries