A Day of Eating the Mediterranean Way

I wrote about the benefits of the Mediterranean diet over here as well as how to create a Mediterranean kitchen. (Sorry! minus the views!) But, before we go into what a whole day of eating like a person lucky enough to live by those breathtaking shores, a few reminders . . .

Points to Remember

Here are some things to keep in mind when adopting the Mediterranean way of eating:

The beauty is in the simplicity.  This way of eating is all about the ingredients prepared in simple ways that bring out the flavor of the food. The food is fresh as possible, wholesome and unprocessed.

Clear away the processed stuff. Rid yourself of those foods with ingredients you cannot pronounce.

Get creative.  No boredom here. The Mediterranean diet allows plenty of variety and experimentation. All those healthy ingredients can be combined in hundreds of ways. Vegetarian, dairy or gluten-free diets can easily be considered a variation of the Mediterranean diet.

Shop smart.  Keep pantry staples like olive oil, jarred tomatoes, whole grains, pasta, and olives on hand.  Pick up the fresh ingredients a few times a week.

Herbs and citrus add flair and taste.  Not the salt shaker. Lots of basil, oregano, rosemary, thyme, garlic, mint, lemon and many other flavorful additions make the Mediterranean dishes taste so good.

Quality over quantity. The emphasis is on whole foods with plenty of fiber that fills you up. Fewer amounts of a great tasting, fresh off the vine or perfectly ripe food is needed to satisfy.

Move your feet.  A life of exercise and movement is part of the lifestyle.

Don't go it alone.  Invite someone for dinner. Gather your friends and family and share a meal together. I promise, it will taste better.

A Day of Quick Mediterranean Meal Ideas

Cooking the Mediterranean way is really a dream for those who like to cook simply and quickly most of the time.  That would be me! Possibilities of meals are endless but with "quick" on the mind, I offer two options for a day of meals:   Quick and Quicker.  I have given some loose directions on some of the meals as well as some links to some specific recipes. Click the green for those, of course.

Breakfast

Quick: Espresso; organic polenta with diced pears and cranberries (I might sub dates for the cranberries and add raw honey.); soft boiled egg with a small piece of multigrain toast,

How: Boil the egg while cutting up the pears and other fruit.  Start boiling the water for the polenta. Saute the fruit in a bit of cinnamon and olive oil to soften.  Finish polenta and top with pear/date mixture. Drizzle a bit of honey on top. Toast a slice of multi-grain to dip in the egg.

Quicker: Espresso, Some fresh fig jam swirled in plain Greek yogurt, sprinkled with some sliced almonds or walnuts; a large handful of grapes

Lunch

Quick: whole grain orzo with diced zucchini, cucumber. white beans, mint and lemon with olive oil infused with garlic and red pepper, a sprinkle of Parmesan cheese; seasonal fruit.

How: Simmer on low flame garlic and red pepper flakes in olive oil to infuse while the water is boiling for orzo, Cut up vegetables. Cook orzo and drain. Add vegetables and beans, toss with infused olive oil. Sprinkle with fresh mint and lemon juice. Sprinkle with Parmesan cheese
.
Quicker: Large salad of tomatoes, red pepper, avocado, fresh mozzarella drizzled with olive oil, balsamic vinegar and lots of basil; a large slice of whole grain bread. lightly toasted, with a smear of hummus

Snack

Quick:  1/2 avocado with lemon juice, salt and pepper, red pepper flakes; small portion of marinated olives

Quicker:  Two clementines; a handful of raw almonds

Dinner

Quick: grilled or roasted fish with basil pesto; glass of red wine; roasted potatoes with lemon; fresh sauteed greens with a bit of flaked feta cheese

Quicker: Grilled marinated tofu or shrimp with olive oil, lemon, oregano, and garlic; steamed basmatti rice; spinach salad with olives, crusty bread

Need More Inspiration?

Naturally, I turn to fellow bloggers all the time to get inspiration. Here are some links to Mediterranean diet gurus for endless ideas of how to reap the benefits of this delicious and healthy way of eating:

• Mediterrasian Kitchen: a beautiful blog merging Asian and Mediterranean cuisines. Such fantastic flavors! 

• The California Mediterranean Diet: a blog written by a dietician with recipes and plenty of how-to

• Almost Turkish, a lovely blog written by a woman born in Turkey who shares many wonderful sounding dishes of that region

tomato: photo credit: <a href="http://www.flickr.com/photos/spisharam/2742433355/">spisharam</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-sa/2.0/">cc</a>
rosemary: photo credit: <a href="http://www.flickr.com/photos/thedepartment/134527398/">Here's Kate</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
garlic: photo credit: <a href="http://www.flickr.com/photos/calliope/7472855/">Muffet</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>


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