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from A Mediterranean Garden
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Lemon Tea Cake With Orzo Pasta With Provencal Zucchini & Yellow Squash Medley Rice Pudding With Tri-Colored Peppers
Physical Activity Getting Started Exercise would be good, if only I wasn't . . .
Source: AICR
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Sun-kissed
Mediterranean flavors are a perfect focus for Springtime menus. From fresh lemon and olive
oil to white beans and garden vegetables, healthy diets based on traditional
foods from Spain, Italy, Greece and southern France may be a major reason why people in
those countries have lower rates of cancer and heart disease, studies say. Primavera, the Italian word for Spring, is the name for a dish that combines pasta with vegetables. The Mediterranean's rich variety of vegetables -- radicchio, tomatoes, onions, eggplant, zucchini, peppers, mushrooms, broccoli, cauliflower and garlic among them -- have been food staples since ancient Roman times, along with a wide variety of fish. The traditional Mediterranean diet is full of phytochemicals. This may be the reason why studies show low cancer rates among people who live in that part of the world. In fact, their traditional foods fit perfectly into AICR's New American Plate approach to lower cancer risk. This healthy plate is filled with 2/3 (or more) plant foods and 1/3 (or less) animal foods like red meat. Every Mediterranean country's regions have proud individual cooking styles and specialty foods. But one common theme is the use of simple, unprocessed ingredients appreciated for their innate good taste and healthful nutrients. So picture yourself sitting in the sun on a tiled patio next to a fragrant herb garden overlooking the sea. As the soft breeze blows, enjoy the tastes of these healthy southern European dishes. AICR
Ed. Note: Notice what constitutes the broad base of the Traditional Healthy Mediterranean Diet Pyramid? That's right; it's the Big E. Exercise!!
ROASTED
ROMA TOMATO SOUP 6 Roma tomatoes, cut in half and seeded *Note: Optional ingredients, i.e., "salt-to-taste" are NOT included in the sodium content of the nutritional analysis Preheat oven to 450°F. Place tomatoes, red pepper and onion in large bowl. In small bowl, whisk oil with salt and garlic. Pour over vegetables and toss to coat well. Place vegetables on baking sheet and roast in oven for 35-45 minutes until vegetables are tender and lightly browned. In soup pot, combine roasted vegetables with chicken broth. Heat over medium-high heat until simmering. Add oregano and basil. Simmer for 2 minutes more. In blender, carefully puree and return to soup pot. Season with salt and pepper, to taste. Add vinegar, if desired. Pour into individual soup bowls and garnish with cheese. Serve. Makes 4 Servings. Sodium Alert! This recipe is NOT suitable for those on salt-restricted meal plans. Per Serving: 105 Cal; 7 g Total Fat (<1 g Sat Fat); 10 g Carb; 584 mg Sodium (w/o optional salt); 3 g Protein; 2 g Dietary Fiber. Exchanges: 2 Veg; 1 Fat.
2 Tbsp extra virgin olive oil To prepare dressing: In small bowl, whisk together oil, vinegar, lemon juice, honey and salt. Stir in shallot and set aside. To prepare salad, arrange lettuce on serving platter. Sprinkle mint over lettuce. Cut each pear quarter into 4 slices and arrange over mint. Sprinkle with dried figs. Stir dressing and pour over salad. Toss to coat. Serve garnished with freshly ground black pepper. Makes 4 Servings. Per Serving: 197 Cal; 7 g Total Fat (<1 g Sat Fat); 33 g Carb; 78 mg Sodium; 2 g Protein; 6 g Dietary Fiber. Exchanges: 1-1/2 Fruit; 2 Veg; 1-1/2 Fat.
4 cups water *Note: Optional ingredients, i.e., "salt-to-taste" are NOT included in the sodium content of the nutritional analysis In large pot, bring water and rosemary to boil. Boil 1 minute, then remove rosemary with slotted spoon. Add orzo and cook for 10-12 minutes. Drain well. If desired, remove rosemary leaves from stem and mix with pasta. Meanwhile, in large nonstick skillet, heat oil. Saute onion and garlic for 5 minutes, stirring often. Add bell peppers. Saute for 3 more minutes. Add spinach and saute until wilted, 1 minute. Add beans and stir until hot. Stir in orzo and season to taste with salt and pepper. Sprinkle with cheese, garnish with thyme and serve. Makes 4 Servings. Per Serving: 244 Cal; 5 g Total Fat (1 g Sat Fat); 40 g Carb; 110 mg Sodium; 12 g Protein; 7 g Dietary Fiber. Exchanges: 2 Starch; 1 Lean Meat; 2 Veg; 1 Fat.
1 large lemon Preheat oven to 325°F. Spray a 9- x 5-inch loaf pan with cooking spray and set aside. Grate zest from lemon and set aside. Cut lemon in half. Into cup, squeeze juice, discarding seeds. Set aside. In medium bowl, sift together flours, baking powder and salt. In large bowl, cream canola oil with sugar using electric mixer on medium speed. Add eggs one at a time. Add 1 tablespoon of lemon juice. With mixer on low speed, alternately add flour mixture with milk, ending with flour and mixing until combined. Gently fold nuts evenly throughout batter. Spoon batter into prepared loaf pan. Bake 1 hour or until tester comes out clean when inserted into middle of loaf. Cool on wire rack for 20 minutes. Meanwhile, gently heat remaining fresh lemon juice with honey and thyme until hot. Carefully remove loaf from pan, placing on platter. Pierce top of loaf all over with thin skewer. Brush honey lemon glaze over top of loaf until completely absorbed. Continue to cool on wire rack. Makes 8 Servings. Per Serving: 220 Cal; 10 g Total Fat (1 g Sat Fat); 29 g Carb; 101 mg Sodium; 4 g Protein; 1 g Dietary Fiber. Exchanges: 2 Starch; 2 Fat.
1 pound fresh asparagus (medium width) *Note: Optional ingredients, i.e., "salt-to-taste" are NOT included in the sodium content of the nutritional analysis Preheat oven to 500°F.
Rinse asparagus and break off tough ends.
BAKED
GREEK TOMATOES 2 large ripe tomatoes, halved *Note: Optional ingredients, i.e., "salt-to-taste" are NOT included in the sodium content of the nutritional analysis Preheat oven to 350°F. Gently squeeze tomatoes or use a spoon to remove seeds. In a blender or food processor, make
crumbs of bread. In small bowl, combine bread crumbs, cheese, garlic, oil, oregano, basil,
thyme and salt and pepper, to taste.
TRI-COLORED
PEPPERS WITH HERBS 2 tsp olive oil *Note: Optional ingredients, i.e., "salt-to-taste" are NOT included in the sodium content of the nutritional analysis In large skillet or wok, heat oil over medium-high heat. Add peppers and sauté 3 to 5 minutes, or until crisp-tender. Add garlic and sauté for 2
more minutes. Add balsamic vinegar, basil, oregano, thyme and salt and pepper, to taste.
Cover and steam 1 minute. Serve. Makes 4 Servings.
PROVENCAL
ZUCCHINI & YELLOW SQUASH MEDLEY 2 tsp olive oil *Note: Optional ingredients, i.e., "salt-to-taste" are NOT included in the sodium content of the nutritional analysis Preheat oven broiler. In large skillet, heat oil over medium-high heat. Add onion and sauté 3 minutes. Add zucchini and yellow squash and sauté 5-6 minutes. Add garlic and sauté 2 more minutes. Add herbs de Provence, cherry tomatoes and salt and pepper, to
taste. Transfer vegetable mixture to casserole dish. Sprinkle with feta cheese.
CLASSIC
RATATOUILLE 1 small eggplant, peeled if desired, top removed * This salt will be rinsed off before cooking Cut eggplant into 3/4-inch cubes. Place eggplant in colander, sprinkle with salt and cover with bowl. Let stand 30 minutes. In large skillet or Dutch oven, heat 1
teaspoon oil over medium-high heat. Add onions and bell peppers and sauté 5 minutes. Add
garlic and tomatoes and sauté 3 minutes. Remove mixture from pan and set aside.
RICE
PUDDING WITH PEARS & APPLES 4 cups lowfat milk In heavy, medium saucepan over medium heat, bring milk, rice, cinnamon sticks and salt just to a boil, being careful not to scald the milk. Immediately reduce heat to low, cover and gently simmer for about 1 hour, stirring occasionally, until the rice is tender and the milk almost completely absorbed. Stir in the sugar, vanilla extract and nutmeg and continue cooking uncovered, stirring often, over low heat until the mixture is very thick, about 15 minutes. Remove the saucepan from the heat and remove the cinnamon sticks. Stir in the yogurt and 3/4 of the apples and pear. Transfer to a large serving and top with the remaining fruit. Sprinkle with ground cinnamon, if desired, and serve warm. Makes 8 Servings. Note: For softer consistency, add 1/2 cup more milk and cook an additional 10 minutes. Per serving: 202 192 Cal; 2 g Total Fat (1 g Sat Fat); 38 g Carb; 107 mg Sodium; 6 g Protein; 3 g Dietary Fiber. Exchanges: 1-1/2 Starch; 1/2 Low-Fat Milk; 3/4 Fruit.
DATE-WALNUT BARS Canola oil spray Preheat the oven to 350°F. Lightly coat an 8-inch square baking pan with canola oil spray and set it aside. In a large bowl, mix the flour, baking powder, baking soda and salt. In a medium bowl, stir together the egg, honey, applesauce, canola oil, and grated orange zest. Stir the wet ingredients into the dry ingredients until it is blended. Stir in the dates and the walnuts. Spread the mixture into the prepared pan. Bake about 25 minutes, until a tester such as a toothpick inserted in the center clean. Cool the cookie bars in the pan on a wire rack until completely cool. Cut into 16 2-inch squares. Store in a tightly covered container for 2 to 3 days, until you’re ready to serve this wonderful treat. Makes 16 Servings. Per Serving: 91 Cal; 4 g Total Fat (<1 g Sat Fat), 14 g Carb; 58 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 1 Starch (Other Carb); 1/2 Fat.
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