American Heart Month

Mediterranean Diet Is Healthy, Delicious

 Most of us have calendars—personal calendars, school calendars, activity calendars and, yes, there is even a health calendar. February is American Heart Month on the health calendar. This is the time when we (healthcare professionals) try to raise awareness about heart disease and, in my mind, heart-disease prevention.

That is the wonderful thing about food and family. As moms, we have the chance to shape the food habits of our children. This is a tough task at times—but it matters. Balanced eating leads to a healthier life for the kiddos AND the family as a whole. There are many recommendations for heart-healthy eating, but so far my all-time favorite is the Mediterranean Diet. I like it because it focuses on good wholesome food, seasoned well. Delicious!

Basics of the Mediterranean Diet

The term Mediterranean Diet is based on a large epidemiological study of men living in Crete in the 1950s. The basic diet consisted of the following:

• Significant amounts of olive oil, olives, vegetables (especially
   greens), fish, fruits and nuts.

• Moderate amounts of wine and cheese.

• Small amounts of meat, milk and eggs.

• Snacks were commonly figs and walnuts.

Keep in mind this was rural Crete, where farming is common and you grow your own (and many times forage for) food/greens (i.e. an active lifestyles).

While we do not live in rural Crete, we can add many Mediterranean principals to our diet. Here are some suggestions to get you started:

• Limit use of processed foods. Use simple, fresh foods.

• Eat more fruits and vegetables. Many take less than 30 seconds to prepare, rinse and eat. Apples, pears, plums, berries, celery, radishes, cucumbers, carrots and greens all fall into the quick preparation category.

• Select vegetables you can bake or steam—a simple cooking method equals quick cooking. Potatoes, cauliflower, broccoli, asparagus and spinach top my list. Many of these taste good cold (think lunch for work the next day).

• Season foods with olive oil and lemon or vinegar and a little salt/pepper. For example: broccoli steamed w/a squeeze of lemon juice and tossed with 1-2 teaspoons olive oil. Or a plate of tomatoes and avocados sliced and topped with olive oil, lemon, rosemary, salt and pepper.

• Include lots of fresh (or dried) herbs as well. This decreases the need for lots of salt.

Olive oil is a healthy fat, but it is a fat and high in calories. Most of us are not as active as the farmers of rural Crete, so use a moderate hand when adding olive oil to your delicious fresh foods.

Until Next Tme: Eat Well, Live Well!

Baked Fish With Mediterranean Sauce

The sauce is delicious and would work equally well with chicken.

Kim’s note: To easily cut stewed tomatoes, pour the can into a medium bowl and cut them with your kitchen sheers right in the bowl. That way the only mess to clean up is one bowl.

2 teaspoon olive oil
1 cup chopped onion
2 teaspoon garlic, minced
¼ cup dry white wine
1 14.5-ounce can stewed tomatoes (chopped, undrained)
½ teaspoon dried oregano
1 14-ounce can quartered artichoke hearts (packed in water)
¼ teaspoon salt
¼ teaspoon pepper
24 ounces firm white fish (halibut, mahi-mahi, cod)
¼ cup black olives, chopped (optional garnish)

Preheat oven to 350. Coat nonstick pan with cooking spray and add olive oil. Heat oil over medium-high heat, add onion and garlic, cook until soft and translucent, 3-5 minutes. Add wine. Stir in tomatoes, oregano and artichokes. Mix well and simmer for about 5 minutes.

Spray a baking dish with cooking spray. Arrange fish in baking pan. Sprinkle fish with salt and pepper. Top the fish evenly with sauce. Bake 12-15 minutes, until fish flakes with a fork. Sprinkle with olives before serving.

Kim Beavers is a Registered Dietitian and Diabetes Educator for University Health Care System. She lives in North Augusta with her husband and two children and she  is the co-host of the culinary nutrition segment Eating Well with Kim, which airs at noon Monday, Wednesday and Friday on WRDW. To join the recipe club or view recipes, visit www.universityhealth.org ewwk. You can also watch the segments at www.wrdw.com/ewwk.