Dip Bread Appetizers

Dip Bread Appetizers

Archive for the Category 'Mediterranean Diet'

Scrambled Italian Omelet With EVOO

Tuesday, October 07th, 2014

• Two tablespoons olive oil
• One half cup chopped onions
• One cup chopped green peppers
• One quarter cup water
• Six eggs
• One and one quarter teaspoons salt
• One quarter teaspoon white pepper
• Three tablespoons extra virgin olive oil

Heat the extra virgin olive oil in a skillet once you have the green peppers and the onions together in it. Sauté for five minutes before adding water. Turn to the lowest heat setting and once done, let cool for another five minutes after removing from burner. Mix together the vegetables after beating the eggs until ready to pour, then salt and pepper to taste. Heat the rest of the EVOO (extra virgin olive oil) in the pan and scramble the eggs. Season with salt and pepper to taste. Serves three.

Choosing Healthy Foods Of The Mediterranean Diet

Thursday, March 06th, 2014

The traditional Mediterranean diet consists of a majority of vegetables and fruits and little meat in your daily diet. This is the exact opposite of the typical American diet in which meat provides the primary source of nutrients. While new and daunting at first glance, incorporating the large amounts of plant produce fundamental to the traditional Mediterranean diet will become a natural part of your daily life. In time, this new way of eating will become second-nature. The Mediterranean diet will be found to be so beneficial to your health that you will not miss your old diet.

The first step of the transition into a Mediterranean style of eating and the key to sustaining your new health benefits is to change how you view food. Never again should produce be consumed for the simple reason of coincidental placement in a supermarket aisle. Food sustains your body, and therefore should be selectively chosen with pride. The preparation of a meal involves one of the highest forms of craftsmanship with a pinch of imagination to create harmony within and without, an edible art. As art brings a feeling of pleasure and appreciation to all who view it, your food should strike a similar chord in your palate and soul. Every day is a gift, and should therefore be celebrated with food, friends, and family.

To emphasize taste, produce should first be chosen seasonally according to your area. Fresh produce is the most vibrant and flavorful, as nutrients and flavor are lost in time and processing. Local grocers, farmers’ markets, and produce stands offer the best of the season at the peak of flavor and nutrition. While what is ripe at home may not be ripe at the time in the Mediterranean, fresh is always the Mediterranean way. Re-discover the taste of vegetables, they will taste better than what you remember from your childhood.

Despite the natural goodness found in fresh produce, sometimes a little extra flavor is needed. Herbs and spices will enhance the flavor of your meals in ways you never dreamed of. As a bonus, herbs and spices are low in calories but high in flavor. Vegetables, and even fruit, will take on flavors you never thought possible. No Mediterranean diet would be authentic in flavor without these components. Salt will be less needed with all the flavor herbs such as oregano, parsley, thyme, rosemary, and black pepper provide.

Similarly, who needs a lot of calories, sugar, and saturated fat with spices such as cinnamon, cardamom, nutmeg, and vanilla available? Dried fruit is a sweet, delicious, and nutritious way of re-imagining dessert. It is also more fulfilling than cakes, brownies, and such as dessert. The reason for this seeming-paradox is due to the additional nutrients found in dried fruit. Even so, if you make fruit the basis of your desserts when you do splurge occasionally, it is still the Mediterranean way.

Olive Oil In Your Diet

Thursday, February 05th, 2009

Throughout history olive oil has been found benevolent in the Mediterranean diet. Now many restaurants serve olive oil on the table with oil and vinegar cruets.

Because of the saturated fat content and taste, many dislike olive oil. A great plus is that there is no cholesterol in olive oil. A Mediterranean diet based on olive oil, has been favored by health advocates. Since there are different preferences, you should aim to find one that you like. Extra virgin olive oil is most beneficial.

Olive oil contains beneficial ingredients for the heart such as, monounsaturated fat and other ingredients. Olive oil nutrients reduce risk of colon and breast cancer, improve gall bladder function, help prevent cardiovascular disease, and even treat arthritis. Fats in olive oil make up for diets lacking fatty acids found in low-fat diets or poor eating habits.

Other benefits of olive oil are more flexible arteries, which prevents heart disease, and more energy. Toxic materials are unable to affect genetic materials when olive oil is added to the diet.

Linoleic acid, or omega 6, and alpha-linoleum acid, or omega 3, are both beneficial fatty acids found in olive oil. The amounts of fats found in olive oil vary in type and percentage. Oleic acid, or omega 9, is an unnecessary fatty acid that accounts for almost 75 percent of fats in olive oil. Palmitoleic acid, or omega 7, accounts for 10 percent of fatty acids. Olive oil protects arteries rather that harming them by protecting stems against anti-oxidant ingredients such as tyrosol and hydroxitrosol. These are phenolic compounds which can have an anti-inflammatory effect.

Olive oil also contains beta-carotene and tocopherols which are anti-oxidants from the vitamin E group. The oil gets its color from chlorophyll, which contains lots of magnesium and can be found in olive oil. Many people with cardiovascular disease are deficient in magnesium.

Olive oil contains Squalene, an agent of phytosterols that prevents cholesterol absorption from foods. It also brings oxygen to the tissues. Squalene reduces scars, prevents atherosclerosis, and helps dilate blood vessels, which increases heart activity.

  • Olive oils should be included in your diet to achieve all of these health benefits.
  • Olive oil can bring out natural beauty.
  • Olive oil can have healing effects on chapped lips, dry hair, and skin.

If a small amount of olive oil is applied to the lips before bed it can prevent chapped lips. Any other dry part of the body can be soothed by olive oil. A nice soak in the tub is created when ¼ cup of olive oil and lavender is added to a bath. Add a few tablespoons to your hair and cover with a shower cap for 30 minutes for a soothing treat.

You can easily experience olive oils benefits by using it in day-to-day cooking. Olive oil can work as an anti-aging agent. Just use olive oil on nails, hair, and skin to be naturally beautiful.


Olives In Your Recipes

Thursday, April 10th, 2008

Use the flavor of olives in healthy recipes, even with a taste of olive oil.

Your local supermarket or delicatessen shop should carry a variety of olives, and you can find them packed in tinfoil bags or glass jars, or even sold loose from containers full of olives.

Olives can be stored for up to several weeks if kept in an airtight container in the refrigerator, and will keep even longer if stored in brine.

Olives can vary greatly in flavor, and can be bitter, sour, smoky, salty, or even ‘herby’, when Mediterranean herbs are included in their packing. You should try each variety in order to find the one which you prefer most, as different tastes will appeal to different people.

Toss, spread and chop. Here are some of the ways to prepare olives:

You can use olives to make olive tapenade, a great tasting spread that is easy to make and extremely versatile. You can use it as a sandwich spread, as a dip for bread, or on top of fish or poultry dishes. To make this spread, place olives that have been pitted in a food processor, then include garlic, olive oil, and seasonings of your choice. Blend until a paste is obtained. This spread can be stored in the refrigerator for later use.

Pasta tossed with garlic, tomatoes, chopped and pitted olives, and olive oil then topped with your favorite fresh herbs makes a great tasting dish.

Add more taste to a tuna or chicken salad by adding chopped olives to it.

When serving any Mediterranean-style meal, place a small plate of olives on the table together with some chopped raw vegetables and bread.

Don’t hesitate to try a bread dipping bruschetta or crostini that calls for kalamata olives. It is a welcome addition to any bread dipping recipe.



Olive Oil Flavor and Taste

Saturday, March 01st, 2008

Flavor and taste determine the quality of olive oil. The resurgence of the use of food products used extensively in Mediterranean Diet countries has become more and more apparent in the US in the last couple of decades, in particular, olive oil. This is possibly due to the increased awareness of maintaining a healthy lifestyle and this is one product that can be beneficial to our daily diet.

Extra virgin olive oil is a much healthier dietary choice than dairy products such as butter as it has essential vitamins and minerals and significant levels of antioxidants. So, not only can the use of olive oil protect against the risk of coronary disease but can also be anti carcinogenic.

Like fine wine, olive oil comes in several varieties, each being determined and categorised by how the oil is extracted and the amount of fatty acid content. For example, extra virgin and virgin olive oil are processed only be mechanical means. However, a mixture of both refined olive oil and virgin olive oil give us the variety known simply as olive oil or pure olive oil. The categorizing of olive oil is strictly controlled, therefore allowing the purchaser to have confidence in the quality of the bottled product. Information regarding the process of olive oil labelling can be found at the website of the regulatory body (www.internationaloliveoil.org).

The flavour of olive oil can vary greatly from region to region, and the time of year the olives are picked. The flavour is dependant upon the color of the fruit and constituent levels of vitamin and minerals, the higher the content the richer the flavour and cost. Extra virgin olive oil is naturally high in these properties which and is distinguished by its intense flavour as opposed to virgin olive oil. In the Mediterranean Diet, extra virgin olive oil is not generally used for cooking but is ideally used to enhance salads and vegetables and makes a delicious sauce in which to dip freshly baked breads.

It is essential to store olive oil correctly to prolong its life. Firstly, it is important to remember the flavour and composition of the oil will spoil if kept in a warm temperature. Ideally, your oil should be stored in an area that is both cool and away from the light. Oil stored in a refrigerator may solidify to some extent but this problem can be reversed if the oil is left to stand for a while at room temperature. If olive oil is purchased in large containers it will be store if the contents are transferred into several smaller bottles or jars



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