Mediterranean Diet Info & Highlights

Way of Living
• Olive Oil as the primary fat -- extra virgin olive oil (EVOO) is best for the heart!
• Diet of mostly vegetables, fruits and whole grains
• Moderate daily amounts of yogurt, cheese and dairy
• Protein of mostly chicken, fish and seafood
• Red wine in moderation for heart-healthy flavanoids
• Limited red meat
• Minimal processed foods (this may be the hardest for Americans!)
• Plenty of physical exercise!

History and Development
• Based on dietary habits of Crete, southern Italy and Greece in 1960
• Codified by the Oldways Preservation Trust of Cambridge, MA
• Closely tied to areas of olive oil cultivation
• Developed out of a recognition of low rates of chronic disease despite limited medical care

Benefits to Health
• According to the Lyon Diet Heart Study, patients in a control group who followed a Mediterranean-style diet had a 50-70% lower risk of recurrent heart disease after almost four years.
• Overall healthy diet may result in greater longevity, as observed in Mediterranean cultures

All Things Sicilian Mediterranean Pasta
1 Pound Penne
1/2 Jar Each: Artichoke Hearts in Oil and Seasoned Peppers in Oil, drained and chopped
2 Tablespoons Each: Pantelleria Capers and Tomato Extract (more to taste if desired)
2-4 Cloves Garlic, smashed and minced
1/3 cup Extra Virgin Olive Oil
Large Pinch Each: Dried Rosemary, Ground Hot Peppers, Sea Salt, Fresh Ground Pepper

Soak capers in at least three changes of water for 20 minutes total soaking time; drain and chop coarsely. Cook penne until al dente.

While pasta cooks, heat oil in a pan large enough to hold the pasta. When olive oil is hot but not smoking, add garlic. When garlic is fragrant, add the rosemary, chile flakes, artichoke hearts, seasoned peppers and capers. Sauté, stirring frequently. Add salt and pepper to taste.

Drain pasta when done, reserving one cup of the cooking water. Add pasta to the skillet. Dissolve tomato paste into cooking water and add to the pasta. Serve with grated cheese if desired.

This is also delicious with chicken or shrimp! Simply add to the olive oil, garlic and herbs and cook for a few minutes before adding the vegetables. Basil pesto, olive paté and sun-dried tomato paté are delicious alternatives to tomato paste.