Saturday, February 18, 2017

The Complete Mediterranean Cookbook

There's a reason why people in the Mediterranean region are among the longest lived in the world -- their diet, which focuses on olive oil, vegetables, healthy grains, and seafood, has been proven to be extremely beneficial for weight reduction, blood pressure control, and overall well-being.

America's Test Kitchen has taken these ingredients and produced innovative, delicious, and foolproof mains, sides, and appetizers that comply with this increasingly popular way of eating.

500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day
by America's Test Kitchen

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The Complete Mediterranean Cookbook


Wednesday, February 19, 2014

Mediterranean Clay Pot Cooking

Mediterranean Clay Pot Cooking:
Traditional and Modern Recipes to Savor and Share
by Paula Wolfert.

This cookbook showcases modern and authentic clay pot cooking by Paula Wolfert, an expert on Mediterranean cuisines. A self-confessed clay pot "junkie" who has collected ceramic pots of all sorts in her travels: cazuelas, tagines, baking dishes, bean pots, Romertopf baking dishes, French diablos, ordinary casseroles, and even crockpots with a ceramic liner.

Wolfert explains the process of clay pot cooking by which fresh ingredients are transformed slowly, richly, lusciously into magnificent meals. She shares 150 recipes featuring soups, fish and shellfish, poultry, meats, pasta and grains, vegetables and beans, pies and breads, eggs and dairy, and desserts.

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Mediterranean Clay Pot Cooking


Wednesday, December 18, 2013

℞ for Diabetics: Mediterranean Diet without Breakfast


For diabetics, it is better to eat a single large Mediterranean meal than several smaller meals throughout the day, and skip the breakfast, say researchers at Linköping University in Sweden.
Studying the effects of three different diets on blood glucose, blood lipids and hormones the scientists compared three different macronutrient compositions in patients with type 2 diabetes following their meals. The three diets were a low-fat diet, a low-carbohydrate diet and a Mediterranean diet. Twenty-one patients were tested on all three diets in a randomized order. During each test day blood samples were collected at six time points.

The low-fat diet had a nutrient composition that has traditionally been recommended in the Nordic countries, with about 55% of the total energy from carbohydrates.

The low-carbohydrate diet had a relatively low content of carbohydrate; approximately 20% of the energy was from carbohydrates and about 50% of the total energy came from fat.

The Mediterranean diet was composed of only a cup of black coffee for breakfast, and with all the caloric content corresponding to breakfast and lunch during the other two test days accumulated to one large lunch.

"We found that the low-carbohydrate diet increased blood glucose levels much less than the low-fat diet but that levels of triglycerides tended to be high compared to the low-fat diet," said Dr. Hans Guldbrand, principal investigator of the study along with Prof. Fredrik Nystrom.

"It is very interesting that the Mediterranean diet, without breakfast and with a massive lunch with wine, did not induce higher blood glucose levels than the low-fat diet lunch, despite such a large single meal," noted Professor Nyström.

This suggests that it is favorable to have a large meal instead of several smaller meals when you have diabetes, and it is surprising how often one today refers to the usefulness of the so-called Mediterranean diet but forgets that it also traditionally meant the absence of a breakfast. Our results give reason to reconsider both nutritional composition and meal arrangements for patients with diabetes."

Source: Linköping University 

Mediterranean Diet Cookbook For Dummies
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In Defense of Food: An Eater's Manifesto
Artwork: Lunch of the Boating Party by Pierre-Auguste Renoir


Tuesday, May 21, 2013

Brain Protection

Researchers at the University of Navarra in Spain who tracked the diets and health of more than 1,000 people for six and a half years have reported that participants who followed a Mediterranean diet with extra nuts and olive oil showed fewer signs of dementia and memory loss than a control group on a lower-fat diet.

"We found that a Mediterranean diet with olive oil was able to reduce low-grade inflammation associated with a high risk of vascular disease and cognitive impairments," said Dr. Miguel Martinez-Gonzalez.

A Mediterranean diet is typically high in antioxidant and anti-inflammatory compounds because it is based heavily on whole grains, nuts, fruits and vegetables, legumes, fish and red wine.

Source: Journal of Neurology, Neurosurgery and Psychiatry.

Artwork: Olives Twig and Pure Olive Oil
Olive Oil
Nuts and Grains


Wednesday, March 6, 2013

Diet of the Souk


Reporting from the Tel Aviv for JTA News, Ben Sales interviews 60-year-old Amnon Tubi, 60, who has been peddling produce and fresh fish in the crowded, open-air Carmel Market for four decades. "He’s no doctor, but that won’t stop him from recommending a daily diet: fish, vegetables, chicken, legumes and eggs," Sales reports.

"Subtract the eggs, and what’s left are some of the recommendations from a comprehensive dietary study published last month in the New England Journal of Medicine, which found that a Mediterranean diet can reduce the effects of heart disease by up to 30 percent.

"Which foods are best? Olive oil, fruit, nuts, vegetables, cereals, fish and poultry."


Tuesday, December 18, 2012

Mediterranean Diet: Not for The Poor


Italian researchers at the Catholic University of Campobasso have made the disturbing discovery that the Mediterranean Diet and its health benefits is largely inaccessible to the poor.

The study investigated whether the increasing cost of the main food products in the Mediterranean Diet coupled with the progressive impoverishment of people was contributing to the obesity pandemic affecting the countries of the Mediterranean area, including Italy.

Researchers analyzed information on income and dietary habits of over 13,000 people from the Molise region of Italy. They found that a relatively small economic difference -- 10,000 to over 40,000 Euros net per year -- led to substantial differences in dietary habits and health outcomes. Low-income people were least likely to maintain a Mediterranean Diet as compared to those in the uppermost group of income, and were more likely to consume prepackaged or junk foods that are cheaper than the fresh foods of the Mediterranean tradition.

The lowest-income category also showed a higher rate of obesity as well, at 36% of the sample compared to 20% in the uppermost income class.

Source: Moli-sani Project

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Artwork: Cucina Italiana


Wednesday, November 21, 2012

Mediterranean Diet Larder List


In the Mediterranean Diet Cookbook For Dummies, authors Meri Raffetto and Wendy Jo Peterson offer the following list of suggested Mediterranean staples to keep on hand and replenished regularly on your grocery list.

Breads
> Whole-wheat sandwich bread
> Whole-wheat crusty loaves like French bread


Grains and Pasta
> Cheese tortellini
> Bulgur wheat
> Favorite pastas such as spaghetti, penne, or vermicelli
> Pearl barley
> Polenta

Dairy Case
> Cheeses such as mozzarella, provolone, Parmesan, and crumbled feta and goat cheese
> Lowfat cottage cheese
> Lowfat milk
> Lowfat yogurt

Fruit
> Any fresh fruit
> Avocadoes
> Fresh or frozen berries with no sugar added
> Fruit canned in its own juice
> Olives

Vegetables and Herbs
> Fresh, frozen, or canned veggies
> Fresh or dried herbs

Protein foods
> Assorted nuts or nut butters (such as peanut butter)
> Chicken
> Dried or canned legumes
> Eggs
> Fish or seafood
> Lean beef
> Lean deli meats
> Pork
> Prosciutto

Fats
> Olive oil for cooking
> High-quality or flavored extra-virgin olive oil for dipping

Mediterranean Diet Cookbook For Dummies
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