How to Eat Like, and Live as Long as, a Mediterranean

How to Eat Like, and Live as Long as, a Mediterranean
Your big, low-fat, Greek diet: Study shows what parts of the Mediterranean diet are the healthiest.
Don’t worry about increasing your fish consumption. Get lots of healthy fats from olive oil and nuts, and boost your fruit and veggie intake
By Emily Main
RODALE NEWS, EMMAUS, PA
06-29-09
(link to full article below, with awesome recipes)


It’s all about the olive oil, vegetables, and wine, according to a new study published in the British Medical Journal. The study, which followed Greek men and women for about 9 years, found that people who had a higher compliance with the standard Mediterranean diet (lots of fruits, vegetables, nuts, legumes, fish, and olive oil, and less meat and dairy) were more likely to outlive those on a more Westernized diet. Ironically for an eating style named after a sea, the biggest impact on longevity wasn’t boosting fish intake; it was moderating alcohol consumption and increasing intake of fruits, vegetables, nuts, and olive oil.

To read the full article: http://www.rodale.com/mediterranean-diet-recipes?cm_mmc=DailyNewsNL-_-2009_06_29-_-Top5-_-NA

Couple samples of their recipes:

Lunch Soup:
Gazpacho
Even though this study focused on Greek citizens, the Mediterranean diet includes food from any country bordering the Mediterranean. Gazpacho is a traditional Spanish dish that includes tons of vegetables, and because the soup doesn’t need to be cooked, you retain all their nutrients. Make it on a Sunday afternoon, and you’ll have enough to last you an entire week. (Total time: 2 hours, 15 minutes)

Serves: 6
Ingredients
5 large tomatoes, peeled and chopped
1½ cups chopped, peeled cucumber
1 large red bell pepper, chopped
2 ribs celery, chopped
1 small white onion, chopped
2 cloves garlic, minced
¾ cup tomato juice
1 cup beef broth
¼ cup chopped fresh parsley, plus sprigs for garnish
1 tablespoon balsamic vinegar (optional)
2 dashes Tabasco sauce
Salt & ground black pepper to taste

Directions
1. To peel the tomatoes, plunge them one at a time into a saucepan of boiling water, and cook for about 30 seconds. Remove with a slotted spoon. Cool, core, and slip off the skins.
2. Reserve some chopped tomato and cucumber for garnish. In a food processor, in batches, pulse the remaining tomatoes and cucumber with the bell pepper, celery, onion, and garlic to a chunky puree. Add tomato juice as needed to thin the mixture.
3. Transfer to a large bowl or container, and stir in any remaining tomato juice, the broth, parsley, vinegar (if using), and Tabasco. Season to taste with salt and pepper. Cover and refrigerate at least 2 hours, or until ready to serve.
4. Ladle into bowls and top with the reserved chopped tomato and cucumber and a sprig of parsley.

Lunch Salad:
Popeye and Olive Oil Salad
If you prefer something a little easier to whip up, this quick salad recipe is packed full of high-antioxidant fruits and vegetables, such as strawberries and spinach, with a dressing of healthy-fat olive oil and red wine vinegar. Researchers believe that red wine vinegar has the same levels of the cancer-fighting flavonoid resveratrol as red wine, and its cancer-fighting benefits are doubled when paired with fruits and vegetables high in vitamin C like those here.

Serves: 1
Ingredients
1½ cups chopped baby spinach leaves
1½ cups chopped romaine lettuce
3 slices prosciutto, chopped
1/3 cup mandarin orange slices
1/3 cup sliced strawberries
2 tablespoons diced red onion

FOR DRESSING:
1½ teaspoons olive oil
1 tablespoon red wine vinegar
½ clove garlic, crushed
1/8 teaspoon black pepper

Directions
1. Mix all salad ingredients in large bowl.
2. Mix dressing ingredients in small bowl with a fork.
3. Drizzle dressing on salad mixture and toss.

For more recipes and to read the full article: http://www.rodale.com/mediterranean-diet-recipes?cm_mmc=DailyNewsNL-_-2009_06_29-_-Top5-_-NA