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Why Adopt The Mediterranean Diet
By rwakefield
The Mediterranean Diet is based on the diet of people living in Greece, Italy, Southern France and Spain. Mediterraneans consume about the same amount of fat as Northern Europeans and Americans yet live longer, have a lower incidence of heart disease and cancer, and lower cholesterol levels.
An American doctor called Ancel Keys was the first person to comments favourably on the Mediterranean diet, way back in 1945, but its current popularity is based on research and observations from the last twenty years. The surprising thing is that people living in the Mediterranean typically consume more fat than North European countries and the USA, but have much reduced incidence of heart disease - the exact reasons are unknown, but it is likely that the main reason is that most of the fat in the Mediterranean Diet comes from olive oil and that there is more physical labour involved in their lives.
Nevertheless, we can all use Mediterranean diet recipes in our daily lives to be more healthy.
The Mediterranean Diet is rich in olive oil, fresh fruit and vegetables, legumes, fish and unrefined cereals. Mediterranean people have a moderate consumption of dairy products and wine, and a low consumption of meat, meat products and saturated fat. The typical constituents of a Mediterranean diet are:-

Olive Oil

People living in the Mediterranean use olive oil, a monounsaturated oil, instead of saturated fats. They drizzle olive oil on their bread instead of butter, they use it as a salad dressing and cook with it.

Olive oil is

Corn Pancakes a la Floriani
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Heritage Chicken Cooking Competition
Good Shepherd Poultry Ranch announces the heritage chicken cooking competition. With the right recipe for whole-bird, cut-up, de-boned or barbequed heritage chicken, you could win $1,000. Plus, you'd be contibuting to a worthy cause - promoting heritage breeds.
Oven-Roasted Squash with Garlic and Parsley
Winter squash becomes tender and sweeter when roasted-a delicious side for a holiday dinner. Look for interesting squash like kabocha or hubbard at your farmers' market and try them in this recipe. (Recipe adapted from Alice Waters.)
Moroccan Skirt Steak with Roasted Pepper Couscous
Thin cuts of beef, such as skirt steak or sirloin steak, cook very quickly when seared in a hot skillet-just right for a busy weeknight. We love how the spicy Moroccan flavors on the steak complement the sweet, roasted pepper-studded couscous. Serve with: Arugula salad and a glass of Pinot Noir.
Brine-Cured Roast Turkey
A big turkey is so spectacular you hardly need to do anything to embellish it. But brining can be that extra touch that makes it so juicy and flavorful that you'll remember it for years to come. Brining the turkey takes 3 days so you'll need to plan ahead, but the lengthy brining time really pays off with fabulous flavor. Make sure you start with an all-natural bird without any added water and sodium solution. (Recipe adapted from Alice Waters.)
Mediterranean Saut? Shrimp and Fennel
Serve this saut? fennel and shrimp with a tomato-caper sauce in whatever way suits your fancy-with pasta, whole grains, such as bulgur or brown rice, or even mashed potatoes. Serve with: A mixed green salad.
Acorn Squash Stuffed with Chard and White Beans Recipe
Acorn squash's natural shape makes it just right for stuffing. The filling in this recipe has Mediterranean flair: olives, tomato paste, white beans and Parmesan cheese. Serve with: Mixed green salad with radicchio and red onion and crisp white wine, such as Pinot Grigio.
Roasted Pumpkin-Apple Soup
Apples add just a hint of sweetness to this velvety pumpkin soup. Try it as a delightful first course for a special meal or for dinner with grilled sharp Cheddar sandwiches.

rich in vitamins and antioxidants which help to prevent cancer, clogging of the arteries and heart disease. Olive oil lowers bad cholesterol and increases the amount of good cholesterol, keeping our arteries healthy. It helps to keep our digestive systems healthy, is good for brain development and is thought to help dissolve blood clots.

Look in your recipe collection for diet recipes using olive oil and substitute olive oil for saturated fats.

Fish

Northern Europeans and Americans eat a diet high in red meat, Mediterraneans eat a diet high in fish and shellfish. Red meat is a source of saturated fat which can cause heart disease whereas fish and shellfish are high in minerals and proteins, and low in fat. Oily fish such as salmon, fresh tuna, anchovies and swordfish are a good source of Omega 3 Fatty Acids which help to prevent heart disease.

Browse online for free recipes and Mediterranean diet recipes to incorporate more oily fish into your diet.

Fresh Fruit and Vegetables

The Mediterranean Diet is high in fresh fruit and vegetables. Mediterranean people shop at markets and buy fresh, seasonal produce. Fruit and vegetables are high in fibre, vitamins and minerals including antioxidants and do not contain cholesterol. A diet high in fruit and vegetables helps to protect us against cancer and heart disease, and also keeps our digestive systems healthy.

Wholegrains

Wholegrains are rich in essential vitamins and fibre. The fibre helps to keep our digestive systems in good working order. Wholegrains help to reduce cholesterol, reduce our risk of heart disease, some types of cancer and diabetes.

Legumes

Legumes are a good source of vitamins, minerals and soluble fibre. They help to reduce cholesterol, keep our digestive systems healthy and help to balance blood sugar levels. Look for diet recipes which use dried beans and pulses and add beans to stews and casseroles.

Red Wine

Mediterraneans enjoy drinking red wine in moderate amounts. Red wine is rich in flavanoids which contain antioxidants.
It is fairly easy to find Mediterranean diet recipes to add to our recipe collection, and even easier to modify our normal recipes to include more of the above foods, so why not give it a try.

Roger Wakefield is an author and publisher who writes articles for for the Recipe File site, (www.recipe-file.co.uk), one of the most authoritative cookbooks on the internet. The Recipe File website has more than 40k recipes ranging from cake recipes to nut recipes. Preparing wonderful meals for your loved ones can be effortless and enjoyable if you have some great recipes to start with. The Recipe File ensures that you will always be able to find a delicious new recipe in minutes.

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