May 2013
Easy Solutions:
If you want to follow a healthy eating plan from around the world, a smart choice is Mediterranean style. Flavors are fresh, fruits and vegetables are plentiful and the net result is very healthy ‘fuel’ for your body. Click here to read Cindy’s blog about shopping for Mediterranean foods.
May is Mediterranean Foods Month!
It’s Mediterranean Foods Month which is a time to adopt the super nutritious foods that originate in countries surrounding the Mediterranean Sea. This includes 21 countries in Europe, Asia and North Africa, such as Spain, France, Italy, Greece, Turkey, Lebanon, Israel, Egypt, Morocco, and others. What’s so special about Mediterranean foods? The staples of this tasty cuisine include garlic, fresh herbs, olives, olive oil, seafood, fruits, vegetables, yogurt, whole grains, beans and more. In recent history, research confirms that people who eat Mediterranean foods every day suffer less heart disease than those who do not. Some research shows that Mediterranean foods promote healthy body weight, too. Do remember that the Mediterranean lifestyle is an active one as well as one that encourages less stress and more time to relax with friends and family. All combined, this lifestyle is worth serious consideration as a healthier and most delicious option.
Easy Recipe For Everyone!
Do It Yourself Mediterranean Style Pizza
Serves 4
Ingredients
1 Pizza crust, thin*
1-2 tablespoons Olive oil
2-3 Roma tomatoes, sliced
12 Olives, pits removed
10-12 Fresh basil leaves, torn in half
1 cup Part-skim mozzarella cheese, shredded
To Prepare
- Preheat oven to 450 degrees
- Lightly brush crust or drizzle with olive oil.
- Top crust with tomatoes, olives, basil leaves and cheese.
- Lower oven temperature to 425 degrees.
- Place pizza in oven on a flat baking pan or cookie sheet.
- Cook for 8-10 minutes depending on how crisp you like it.
*I recommend Mama Mary’s Thin & Crispy Pizza Crust, available in the grocery store
Balsamic Strawberries with Mint
Serves 4
Ingredients
8 sprigs Fresh mint
3 tablespoons White sugar
1/4 cup Balsamic vinegar, good quality
2 pounds Strawberries, hulled, quartered
To Prepare
- Wash and remove stems/leaves from strawberries. Cut them into quarters.
- Cut about 12 large mint leaves into long, thin strips, julienne style.
- Stir the julienne-cut mint into a mixture of the white sugar and vinegar. Stir to dissolve sugar then add strawberries.
- Toss everything gently, then set aside for 30 minutes to allow flavors to blend.
- Divide the strawberries among 4 plates. Spoon extra juice/marinade over berries.
- To make an attractive dessert plate, dust with 10X confectioners’ sugar and garnish with whole mint leaves.
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously? Outdoor farmer’s markets may be found all over the world and their colors and freshness are a feast for your eyes and your meal plate. This market is in a Turkish neighborhood of Vienna, Austria. Even though Austria is not on the Mediterranean Sea, the eggplant, leeks and colorful sweet peppers support a Mediterranean lifestyle. Does this give you any new ideas for making a tasty and nutritious family meal? I hope so!
Take Action Now!
Jump on board with a healthier lifestyle for you and your family! Please LIKE my facebook page and read my weekly blog for everyday solutions to a healthier meal plan, grocery list and home kitchen. And, be sure to bookmark my website as a trusted destination for tasty and sensible nutrition and wellness information.
Please note that I am an in-network provider of nutritional counseling for Blue Cross and Blue Shield of North Carolina*. I am accepting new clients and will be delighted to help you achieve your health and nutrition goals. Contact Cindy to find out more or to set up your first appointment!
*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a Happy Mediterranean Foods Month!
Cindy
Cindy Silver, MS, RD, LDN
Registered Dietitian
Winston-Salem, NC
Our farmers market starts in June. I’m going to try to make it every week this year.
Support the local farmers and everything is so much fresher. Tastes the difference.
I’m going to try the Balsamic Strawberries with Mint. Sound refreshing.
Thanks for your comment. I, too, love buying really local produce at my Farmer’s Market. Let me know how you like the strawberry recipe…just today I harvested a big bunch of fresh mint from my own herb garden. Makes delicious tea!