Mediterranean Diet Rich in Grain, Olive Oil, Fresh Produce Key to Good Health

Is it a coincidence that people in Greece and southern Italy, Spain and parts of the Middle East have lower incidences of chronic disease and live longer than the average American? Or is it their diet?

The healthy eating style that characterizes the countries bordering the Mediterranean Sea includes fruits and vegetables, fish and whole grains. And it's a diet that's been endorsed as heart-healthy by nutrition experts from respected groups like the American Heart Association and the Mayo Clinic.

But you already eat fruits, vegetables, fish and grains. So what's the difference with the way you eat and how they eat halfway around the world?

"The Mediterranean diet incorporates the basics of healthy eating, plus a splash of flavorful olive oil and perhaps a glass of good red wine," according to MayoClinic.com.

Keep in mind that the word "diet" in this context is used in the general sense of an eating plan, not a weight-loss plan. While substituting ingredients from the Mediterranean plan may help you improve your health, it's not designed as a weight-loss diet.

Olive oil plays a key role in the diet and even the FDA allows food manufacturers to proclaim that two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to its good -for-you monounsaturated fat content. Butter, on the other hand, contains saturated fat and studies link high consumption of saturated fat to heart disease.

The Mediterranean diet encourages consumption of other healthy fats, as well, like omega 3 fatty acids, found in nuts and fleshy fish, and discourages eating saturated fats and hydrogenated oils (trans fat) like those in butter and margarine.

Other tenets of the plan, according to the food thinktank Oldways, include:

- Incorporate an abundance of food from plant sources - not just fresh fruits and vegetables, but also beans, nuts and whole grain breads.

- Consume low to moderate amounts of fish and poultry.

- Eat low to moderate amounts of cheese and yogurt daily.

- Drink a moderate amount of wine daily.

What's not in the food plan is equally important.

The Mediterranean diet limits consumption of red meat to a few times a month - that's about 12 to 16 ounces a month, or the size of a sirloin on any steakhouse menu.

And it shuns processed foods in favor of minimally processed foods and, where possible, seasonally fresh and locally grown foods.

"It's a very easy thing to do, given the will to do it," says Nancy Harmon Jenkins, author of "The Mediterranean Diet Cook" (1994) and this year's "Cucina Del Sole" (William Morrow). "We're seeing more products available, even in the ordinary supermarket ... more varieties of olive oils, hard durum pastas."

She said cooking style is part of the Mediterranean diet as well. It's cooking with fresh, bold ingredients that don't need heavy sauces or a lot of salt.

"The most important thing is to pay attention to your food," Jenkins says. "Once you spend a little time shopping for good ingredients, you don't have to spend much time in the kitchen."

Try these recipes: The following recipes incorporate traditional Mediterranean ingredients and preparation and are designed for a summer entertaining menu. So invite some friends and family over and introduce them to the Mediterranean way of eating.

Parmesan, Prosciutto and Arugula Sandwich

2 ciabatta loaves, 12-14 inches long

2 tablespoons top-quality extra-virgin olive oil

8 ounces prosciutto, thinly sliced

1 1/2 cups baby arugula

6 ounces parmesan cheese, thinly sliced or shaved

2 tablespoons truffle oil

Cut the ciabatta loaves in half; with a big spoon or your fingers hollow out the top and bottom halves of each loaf, leaving a shell about 1 inch thick. (Stash the ciabatta innards in a resealable plastic bag in your freezer and use them when you need bread crumbs.)

With a brush, very lightly coat the insides of the hollowed-out loaves with olive oil. If you don't have a brush, pour the oil into a small bowl and use a spoon to dribble it onto the bread.

Layer half the prosciutto, argula and cheese in each hollowed out loaf With a spoon, drizzle the truffle oil over the meat, greens and cheese. Replace the top half of each loaf and slice in half, then slice each half into rectangular finger sandwiches each about 1 1/2 inches wide.

Serves 16.

Nutrition values per serving: 152 calories, 8 g fat (3 g saturated), 11 g carbohydrates, 1 g fiber, 9 g protein, 19 mg cholesterol, 611 mg sodium.

Adapted from "Cooking From The Hip" by Cat Cora (2007 Houghton- Mifflin, $30)

Seafood Antipasti

6 small calamari, cleaned and gutted, cut crosswise into rings

12 large shrimp (16/20 count), peeled and deveined

1 lobster (1 1/2 pounds)

1 cup dry white wine

12 small mussels, bearded and scrubbed

12 littleneck clams, bearded and scrubbed

1 cup extra-virgin olive oil

2 lemons, zested and juiced

1 tablespoon red pepper flakes

1/2 cup finely chopped flat-leaf parsley

2 lemons, cut into wedges, for garnish

Cut the squid bodies into 1/4-inch-wide rings. Clean and devein the shrimp.

Bring 6 quarts of salted water to a boil. Fill a large bowl half full with ice water. Cook the shrimp in the boiling water until it is firm and opaque, 1 1/2 minutes. Remove the shrimp with a slotted spoon and transfer to the ice water. Once the water has returned to a boil, add the calamari and cook for 1 minute, remove with a slotted spoon, and transfer to the ice water.

Cook the lobster for 8 minutes and then cool in the ice bath. When cool, break down and remove the meat from the tail and claws. Cut into bite-size pieces.

In a deep pot, bring the wine to a boil. Add the mussels and clams, cover the pan, and let the seafood steam over low heat, removing each shellfish as it opens, until they are all cooked, about 5 minutes for the mussels and 8 minutes for the clams. Discard any shellfish that do not open.

Whisk together the oil, lemon juice, red pepper flakes and parsley.

Arrange all the seafood on a big platter and drizzle with the oil mixture. Garnish with lemon wedges.

Serves six.

Cook's note: To offer this antipasti as an appetizer rather than as an hors d'oeuvre, serve it as a salad on a bed of baby arugula or mixed greens, dressed with extra-virgin olive oil and sea salt.

Nutrition values per serving: 532 calories, 40 g fat (6 g saturated), 5 g carbohydrates, 1 g fiber, 35 g protein, 267 mg cholesterol, 446 mg sodium.

"Hors d'Oeuvres at Home" by the Culinary Institute of America (2007 Wiley, $29.95)

Tapenade

12 ounces Nicoise olives, pitted

8 ounces black olives, pitted

4 ounces salt-packed anchovy fillets, rinsed and dried

1/3 cup capers, rinsed

6 garlic cloves, minced

Ground black pepper to taste

Lemon juice to taste

Olive oil to taste

Chopped herbs, such as oregano or basil, to taste

In a food processor, combine the olives, anchovies, capers, garlic and pepper. With the motor running, slowly pour in the lemon juice and oil through the feed tube. Blend until chunky and easily spread, but do not overmix; the tapenade should have texture and identifiable bits of olive.

Adjust seasoning and finish with the herbs. Spread tapenade on garlic crostinis or foccacia. Or try it on fresh tomato salad or served with roasted lamb or poached salmon.

Serves 32.

Cook's note: Anchovy fillets are optional; replace with fresh herbs, such as oregano or basil, or more robust ingredients, such as grated parmesan cheese, mustard or hot peppers.

Nutrition values per serving: 53 calories, 5 g fat (.4 g saturated), 2 g carbohydrates, 0 fiber, 1 g protein, 3 mg cholesterol, 402 mg sodium.

"Hors d'Oeuvre at Home" by the Culinary Institute of America (2007 Wiley, $29.95)

Shrimp, White Bean and Dill Salad

1 can (about 14 ounces) white beans

1 pound medium to large raw headless shrimp

1 large tomato (about 3 1/2 ounces)

2 1/2 ounces arugula

1 lemon, for 3 tablespoons fresh juice

1 large garlic clove

1-2 teaspoons coarsely ground cumin seeds (depending on freshness)

2 1/2 large mild red chili

3 tablespoons coarsely chopped dill, leaves only

5 tablespoons extra virgin olive oil

Rinse and drain the beans well. Set aside.

Rinse and drain the shrimp well. Peel them, reserving or freezing the shells for another time, and place the shrimp on paper towels to absorb any remaining water. Set aside.

Cut the tomato into chunks and place in a large salad bowl. Coarsely chop the arugula and add to the tomatoes.

Gently heat a large skillet. Coarsely grind the cumin in a mortar and pestle or spice grinder. Juice the lemon. Finely chop the garlic, chili and dill. Set aside.

Turn up the heat under the skillet to high and add 2 tablespoons of the oil to the hot pan. Add enough shrimp to cover the bottom of the pan and cook them for 1 minute. (Cook in batches if there are too many shrimp to fit in the pan, as they should be cooked quickly and fiercely to retain their juices and prevent them from drying out.)

Quickly turn over the shrimp, cook for 1 minute then push a little to the side so you can fit the cumin, garlic, and chili into the pan. Add 1 more tablespoon of oil on top of the spices so they get a chance to quickly fry in oil, and not burn on the bottom of the pan. Cook briefly until the garlic starts to lightly brown, add the white beans and quickly add the lemon juice and dill. Remove from the heat, season with salt and pepper, and mix briefly.

Pour over the tomatoes and arugula in the bowl, add 2 more tablespoons of extra virgin olive oil to the salad and serve warm or marinated at room temperature. If you wish to prepare in advance, you might want to add the arugula when the shrimp are cool.

Serves eight as an appetizer; four as a main dish salad.

Nutrition values per serving: 180 calories, 10 g fat (1.4 g saturated), 8 g carbohydrates, 2 g fiber, 14 g protein, 8 mg cholesterol, 144 mg sodium.

"Stylish Mediterranean in Minutes" by Sophie Braimridge (2007 Kyle Books, $19.95)

Dukkah-Dipped Grapes

1 1/2-2 pounds grapes, destemmed and rinsed

Spread

1 1/2 cups reduced-fat cream cheese

1/2 cup mascarpone cheese

1/2 cup heavy cream

Salt to taste.

Dukkah

6 tablespoons whole blanched almonds

6 tablespoons hazelnuts (filberts)

1/4 cup (scant) coriander seeds

2 tablespoons cumin seeds

3 tablespoons sesame seeds

For the cream cheese spread: In a large bowl, combine cheeses; add only enough heavy cream until you have a smooth, spread-able consistency. Salt to taste.

For the dukkah: In a 300-degree oven, roast the almonds and hazelnuts for 25 minutes. Let cool. Roast the coriander and cumin for 10 minutes and the sesame seeds for 3 minutes. Let cool.

Grind seeds coarsely. Grind nuts coarsely. Add spices to nuts.

To serve: Place the spread, the dukkah and grapes in separate bowls. Smear a grape with some of the cream cheese mixture on one end and then dip in the dukkah. Guests can assemble each dukkah- dipped grape themselves or you can prepare them ahead of time and serve on a platter.

Serves 20.

Nutrition values per serving: 170 calories, 13 g fat (6 g saturated), 11 g carbohydrates, 1 g fiber, 4 g protein, 30 mg cholesterol, 65 mg sodium.

Adapted from the California Table Grape Commission

Rose Sangria

1 orange, sliced

1 lime, sliced

1/2 lemon, sliced

1 1/2 ounces brandy or vodka

2 tablespoons sugar

1 bottle rose wine

12 ounces club soda, ginger ale or grapefruit soda

Ice

In a large (at least 2-quart) glass pitcher, combine the orange, lime and lemon slices. Add the brandy (or vodka) and sugar and stir until the sugar has dissolved.

Slowly pour in the wine, stirring gently. Refrigerate at least 2 hours or as long as overnight.

When ready to serve, add the club soda and stir gently with a long handled wooden spoon. Fill highballs, wineglasses or other decorative glasses with 3 ice cubes each and slowly pour the sangria over the ice, allowing fruit slices to fall into the glasses.

Serves six to eight.

Chef Chris Smith, Lynfred Winery, Roselle

Americano

1 ounce Campari

1 ounce sweet vermouth

Soda water

Pour Campari and sweet vermouth into highball glass filled with ice and stir. Top with soda water and garnish with an orange wedge or twist of lemon.

Serves one.

Campari

Lemon Pound Cake With Peaches, Limoncello Syrup and Yogurt

1 cup plus 2 tablespoons sugar, divided

3 tablespoons strained fresh lemon juice

3 tablespoons unsalted butter, melted and clarified

6 large ripe peaches, cut into 1/2-inch slices

1 cup water

2 fresh mint sprigs, plus more leaves for garnish

1/2 cup Limoncello (Italian lemon-flavored liqueur)

6 whole black peppercorns

2 cups Greek or Mediterranean-style strained yogurt

Finely grated zest of 1 lemon

2 teaspoons confectioners' sugar

6 slices good-quality lemon pound cake, cut into quarters

Combine 2 tablespoons sugar, lemon juice and butter in a small bowl and toss the peaches in the mixture. Set aside, covered, until ready to use.

Combine 1 cup sugar and water in a small saucepan and heat over medium-high heat. Bring to a boil, reduce the heat, add the mint sprigs, and simmer for 7 minutes. Add the Limoncello and peppercorns, bring back to a boil over high heat, reduce the heat, and simmer another 3 to 4 minutes, until the alcohol boils off and the syrup is thick. Set aside. (Makes about 1 1/2 cups.)

Using a wire whisk, mix the yogurt, zest and confectioners' sugar in a medium bowl and set aside, covered and refrigerated, until ready to use.

To serve: Place a piece of pound cake in a cupcake liner; Top with some grilled peaches. then with a little of the yogurt. Drizzle with the syrup. Garnish with mint and serve immediately.

Serves 24.

Nutrition values per serving: 103 calories, 3 g fat (2 g saturated), 17 g carbohydrates, 1 g fiber, 2 g protein, 21 mg cholesterol, 44 mg sodium.