Rich flavors, the promise of health and vitality, and a lifestyle that celebrates friends and family around the table have lured people to the Mediterranean for centuries. To help Americans incorporate the foods of the Mediterranean into their daily meals, the Mediterranean Diet Pyramid was developed in the 1990's. Recently, the Pyramid was updated to showcase the role of herbs and spices, placing them at the heart of every meal for the flavorful and health-promoting antioxidants they provide.
It's easy to add Mediterranean herbs and spices - Oregano, Rosemary, Thyme and Red Pepper/Paprika - to family favorites. Try these simple, flavorful ideas for spicing up meals the Mediterranean way.
Under $1.75 per serving.
Full of health-promoting antioxidants, this baked pasta dish delivers all the flavors of lasagna in less than half the preparation and baking time. Serve it with crusty sourdough rolls and a tossed green salad.
The delicious stuffing features ground beef, brown rice, golden raisins and almonds seasoned with a flavorful Super Spice combination.
Your guests will be raving about this festive salad which features two favorites -- pears and cranberries. It's drizzled with a flavorful, antioxidant-rich Pomegranate Vinaigrette.
A contemporary approach to delicious, healthy eating
- Meats and Sweets (Less Often)
- Poultry and Eggs (Moderate Portions; every two days or weekly) Cheese and Yogurt (Moderate Portions daily to weekly)
- Fish and Seafood (Often, at least two times per week)
- Fruits, Vegetables, Grains (mostly whole), Olive Oil, Beans, Nuts, Legumes and Seeds, Herbs and Spices (Base every meal on these foods)
- Be physically active; Enjoy Meals with Others
- Wine (in moderation)
- Drink water
Mediterranean Lifestyle Tips
- For a delicious accompaniment to roasted meats, try Rosemary Roasted Potatoes. Toss 4 medium baking potatoes, cut into wedges, 2 tablespoons olive oil, 2 teaspoons crushed Rosemary Leaves and 1/2 teaspoon Sea Salt in large bowl until well coated. Spread potatoes in single layer on foil-lined shallow baking pan. Bake in preheated 425°F oven 35 to 40 minutes or until potatoes are tender.
- Add a flavor boost to jarred tomato sauce. Stir 1 teaspoon Oregano Leaves into 2 cups low sodium jarred tomato sauce.
- Sprinkle Thyme Leaves on steamed or sautéed asparagus along with a twist of freshly Ground Black Pepper and a dash of Sea Salt.
- For Greek Vinaigrette Dressing, stir 1/2 teaspoon Oregano Leaves and 1 to 2 tablespoons reduced fat feta cheese into 1/2 cup bottled vinaigrette dressing.
- Sprinkle store-bought or homemade hummus or guacamole with Paprika. Or, add a kick by stirring in 1/4 teaspoon Ground Red Pepper or Crushed Red Pepper.
- Serve bread with olive oil like it's done in an Italian restaurant. Mix ¼ cup olive oil, 1 teaspoon grated Parmesan cheese, ½ teaspoon Garlic Powder, 1/8 teaspoon Crushed Red Pepper and sea salt to taste in small shallow dish.