Olive Oil in the Meditterranean Diet
The Mediterranean Diet’s Most Important Ingredient: Olive Oil
When we talk about the Mediterranean Diet, we are not speaking about a specific set or rules for a diet, instead we are talking about habits that have been adhered to that have been linked to the reduction in heart disease, mortality rates and cancer.
Health professionals are in agreement that the diet of those living in the Mediterranean have much healthier eating habits than those living in America and Northern Europe. The Meds consume much larger quantities of things like vegetables, legumes, fruits, grains, nuts and of course, olive oil. Quality olive oil is loaded with antioxidants and monounsaturated fats. When adding an olive oil to your regular diet, look for brands such as Kalamata Extra Virgin Olive Oil, made in the Kalamata region of Greece, as it not only aids in your health, it will also give a flavor boost to you food!
Here is a quick dish that defines the wonderful flavors of the Mediterranean Diet:
Bruschetta with Tomato, Garlic stuffed Olives and Arugula
1 loaf bread, Ciabatta
¼ C olive oil, extra-virgin
2 C vine-ripe tomatoes, peeled and chopped
One half jar Iliada green, garlic stuffed olives, roughly chopped
Sea salt (to taste)
Black Pepper, fresh ground (to taste)
One bag baby arugula leaves (make sure you wash them)
Fresh basil, shredded and torn
Set oven to 350 degrees and allow to reach temperature. Take loaf of bread and cut into 2” thick slices. Lightly coat bread with olive oil. Place bread on baking tray and put into oven, cook for about eight minutes until you see that it has turned slightly brown around the edges. Combine all ingredients except arugula. When ready to serve, add arugula and combine.
Spread tomato mixture evenly across slices of bread and basil as garnish.. Serves 6
Makes an excellent appetizer for pasta and soups.
olive oil, bruschetta, bread appetizer
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