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.

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MAKING FOCACCIA BREAD for DIPPING
Here is a how-to for a rustic focaccia, one with a nice, springy crumb and golden crust.

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Italian bruschetta
Serves four

Although authentic Italian bruschetta is grilled over a wood fire, a stove top grill, ridged cast iron skillet or toaster oven also work well and are more practical for most of us.

Ingredients:
½ loaf crusty bread, like Italian sourdough
4 large garlic cloves which have been peeled and put through a garlic press
½ cup extra virgin olive oil
Coarse sea salt and fresh ground black pepper, to taste

Take ¾ inch slices of bread, cut diagonally, and grill until both sides are brown. Remove from grill, spread pressed garlic on each slice and drizzle with olive oil. Arange on a serving platter then sprinkle with sea salt and pepper. Serve immediately with additional olive oil on the side, or with olive oil and balsamic vinegar in a dipping bowl on the side.
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Italian Panzanella

Panzanella is a bread topping designed to use leftover bread. It is often used with red wine vinegar. This recipe uses aceto balsamico gran reserva.

This preparation works well with fresh bread cut in three quarters of an inch in thickness. It is also best to toast fresh bread before using.

Ingredients:
One half loaf of day old Italian bread cut into 1/2″ cubes
two red ripe tomatoes, remove seeds, dice into half-inch pieces
one cucumber, peeled, and chopped into half-inch chunks
three cloves garlic, peeled and pressed through a garlic press
one half cup chopped red onion
one half cup chopped green bell pepper
1 cup fresh basil leaves, chopped
three sprigs of fresh basil, to use for garnish
one third cup extra-virgin olive oil
one quarter cup Grand Reserva Modena balsamic vinegar
one pinch of sea salt and fresh ground black pepper

Method:
In a medium mixing bowl, add cubed bread, onions, bell pepper, cucumber, and tomatoes. Place garlic cloves, chopped basil, and balsamic vinegar in a blender and process until smooth. Leave the blender running, and slowly drizzle in the extra-virgin olive oil. Add salt and pepper to taste.

Toast the bread if you are using fresh bread. Combine the bread and vegetable mixture with the puréed dressing and garnish with sprigs of basil. Serve immediately. Should make about six servings

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Bruschetta Crostini

Bruschetta is more than Italian bread garnished with chopped tomatoes. The word bruschetta literally means to refer to a bare slice of toasted Italian bread which has been rubbed with garlic and drizzled with extra-virgin olive oil. Crostini usually referrs to small pieces of toast garnished with diced tomatoes, pesto sauce, cheese, and mushrooms, and/or any of numerous other topping possibilities. Depending on the application, crostini and bruschetta are almost interchangeable.

Italian Bruschetta

one loaf French baguette, cut into half-inch slices
one half cup garlic infused olive oil
two cloves garlic peeled and roasted
four red ripe tomatoes diced into small pieces
one half cup extra-virgin olive oil
one half cup chopped basil leaves

alternative additions can be: grated mozzarella cheese, sliced Kalamata olives, sliced mushrooms, or an olive paste or spread.

Preheat the oven to 375°. Arrange bread slices in a single layer over a large baking sheet. Drizzle bread slices with garlic olive oil or rub the slices with roasted garlic cloves. Drizzle well with olive oil. Place baking sheet in the oven and toast bread until slightly brown. Depending upon your oven, turn the bread slices over in about 2 1/2 minutes. Brown both sides, but be careful not to burn the toasted bread slices.

Place the chopped tomatoes with the basil leaves in a medium mixing bowl. Add garlic olive oil and toss until well blended. Use about a spoonful of the tomato mixture on each bruschetta toasted bread slice. After all bread slices have topping applied, return the baking sheet to the oven and heat for about one minute. If you’re using any of the alternative toppings be sure to sprinkle these on top of the bread slices before reheating in the oven. Serve hot. 

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