Here a single idea to choose a snack that mix all the Mediterranean in a cracker…

It’s a product of the Barilla Group that I buy in Italy.

Ingredients:

• Wheat flour
• Tomato (20%)
• Not hydrogenated vegetable fats
• Extra virgin olive oil (2,8%)
• Salt
• Cheese grain (Parmesan) (1,65%)
• Barley flour
• Oregano (0,5%)
• Natural yeast
• Eggs

Nutrition information for 1 serving (1 ounce)

• 135 Kcal
• Protein 2.8
• Carbohydrates 21.2
• Fat 4.3

I’ve tried to search how to find them in the U.S. but nothing.

So if you want to cook them at home here how to prepare a cracker.

Preparation:

1. Put all ingredients in a blender until fine crumbs.
2. Transfer to a small bowl.
3. Add cheese to blender until smooth.
4. Return flour mixture and process until ball forms.
5. Roll out dough thinly.
6. Prick dough all over with a fork.
7. Cut crosswise into equal strips.
8. Bake at 325 for 20 minutes.

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Rice with sardines - Arròs amb sardines
by Núria Roig

This rice dish is not only delicious but very healthy as sardines are oily fish that contain healthy omega 3 fatty acids. Moreover, the combination of rice and fish increases its benefits.

This sardine rice is a traditional Catalan rice dish that represents the Mediterranean diet very well. From beyond the French border down through Barcelona and further south, the Catalan fishermen and their families created many simple and health-promoting dishes like this one.

Ingredients - Serves 4

• 8 to 12 fresh sardines depending on the size
• 4 cups (1 l) hot water
• 1¾ cups (400 g) short or round-grain rice is best, but long-grain also
• works fine
• 1 cup (250 g) shelled sweet peas (use frozen peas if fresh aren’t available)
• 4 tablespoons olive oil
• 1 onion
• 2 ripe tomatoes
• 4 cloves garlic
• 1 sprig flat parsley
• 4 threads saffron
• 1 teaspoon salt or to taste

Preparation method

Cooking time: About 40 minutes

• Clean and wash the sardines. Remove the head and the bones and season them with some salt.
• Peel and finely chop the onion. Peel, seed and finely chop the tomatoes. (Seeding the tomatoes is optional.) Peel the garlic cloves and mince two of them. Shell the peas.
• Add the olive oil to a casserole, and when it’s hot add the onion. Stir and cook for about 5 minutes over low heat or until it’s golden. Stir often. Add the 2 cloves of minced garlic, and stir for a few moments. Add the tomato and the sweet peas. (If you are using frozen peas, add them 5 minutes later.)
• Cook for 15 to 20 minutes, stirring a few times. The tomato juice should evaporate slowly, but the mixture shouldn’t dry up. You can add a little water halfway into the cooking, but only if your tomatoes don’t have a lot of juice and you really feel it’s needed.
• In the meantime, make a Catalan picada by adding 2 cloves of garlic, the parsley leaves, saffron and a pinch of salt to a mortar. Crush and pound these ingredients until you get a smooth paste. The best method is to begin with the first ingredient, use the pestle for a few moments, add the second, pound a little bit more, and so on.
• Later, dissolve it with 2 or 3 tablespoons of the rice cooking juice. This is the traditional Catalan picada that is added to a myriad Catalan Mediterranean recipes towards the end of the cooking time. It gives a special texture to this rice with sardines that you wouldn’t get without it.
• Bring the water to a boil.
• When the sofregit or tomato mixture has caramelized, add the rice and the salt. Stir briefly and add the hot water.
• When the rice begins to boil, add the picada you just made and stir briefly and gently. Cook uncovered for about 10 minutes. Distribute the sardines over the rice, and cook for 8 more minutes. Your rice with sardines is now ready to be served.

At Mediterranean Diet Aromas Núria Roig helps you explore delicious Mediterranean recipes, undiscovered Catalan cuisine, and the relaxed Mediterranean lifestyle from the inside.

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Thanks to Akearns72

It’s common to find people that search for info to buy a good cooking book.

If you try to do a search using Google and type “Mediterranean diet cookbook”, You’ll find more then 40.000 pages.

To help you save time I did a little search to compare the best rated books in the most popular websites.

At the end of the process I’ve classified them in base of their value. (Primarily based on people’s reviews)

Here the list of the top 3 Mediterranean diet cook books I’ve found.
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Tomato is 1 of the best sources of lycopene

Everybody of us knows the health benefits of the Mediterranean diet. It’s so healthy not for the fact that it’s a “Weight loss diet” but for the benefits of the foods in its pyramid.

Today we’ll discover all the info about Tomatoes: 1 of the best foods with high lycopene content that helps us prevent cancer and aging effects.
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Popularity: 12%

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Eating out with the Mediterranean diet

Following the tips in this post I’ll try to give you useful info on how to use the Mediterranean diet principles and answers these questions:

• How do we eat healthy when we’re limited to airport food and business dinners?
• How do we keep up our exercise routine when we’re on a plane most of the day or in meetings?
• How can we lose weight while stay 8-10 hours in an office?

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Popularity: 11%

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Med diet pyramid increases your health

Here a list of the recent buzz I’ve found on the web this week…so let’s talk about:

General

• Is the Mediterranean diet really what we need?
• What is a Mediterranean pyramid diet?

Health effects

• Interview with world heart scan authority, Dr. John Rumberger
• How to fight Prostate Cancer and blindness
• Causes mortality after myocardial infarction

Foods

• More Omega-3s essential
• Diabetic Diets and Wine
• Lower Cholesterol by eating tomatoes
• Why You Should Make Extra Virgin Olive Oil Part of Your Diet
• Spinach and Eggs Can Help Your Vision

Cooking

• Some cooking advices on how to cook some Med foods

Not so good info…

• Greek diet fuels heart problems
• Binge Drinking On The Rise In Mediterranean Countries

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Popularity: 13%

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Here a list of simple Mediterranean diet recipes I’ve found on the net. They are organized for categories and source.
The recipes based on the Mediterranean diet are organized by Chicken; Pasta; Salads; Breakfast recipes and sources like Social websites, forums and newspapers. Below you can also see real time videos about Sicilian recipes making…

Let’s have a look at these Mediterranean diet free recipes

…

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Popularity: 28%

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Thanks to Chin

All of us know that the main causes of children’s overweight is due to:

• Low time to dedicated to prepare healthier foods
• High calorie snacks and pre-cook foods
• Too less physical activity

Now I’ll try to help you understand better how can you avoid your child become more fat.

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Popularity: 14%

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(Thanks to avlxyz)

Last day i read an article on he Guardian about a couple of 84 years old that since 17 years eat at the Mc Donald’s. This give me an idea to build a list of top 10 foods to buy for Mediterranean diet to start build the basis of our over 100 year old life.

I’ll try to give you a real example of meal ideas for Mediterranean diet used by my granny “Nonna Rosa” that has 93 years and lives an healthy life.

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Popularity: 20%

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Have you tried different diets and you didn’t reach your main goal?

Then read this simple list of the main failures of the major diets.

It’s well understood that to succeed in the diets you need 3 main characteristics:

1. Motivation
2. Patience
3. Support

Here what are the main causes that make you fail in reaching you goal:

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Popularity: 9%

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Do you think the Mediterranean diet is only a weight loss diet?

Discover what are its main benefits and healthy properties…

I like search on the web to find trusted researches that confirm the positive health effects of this dietary pattern. In the first time I’ve found these ones.

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Popularity: 7%

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Last day I was eating in the office with my colleagues…during a discussion my friend Antonio said:

“Modica is the only place where a Mc Donald’s failed”.

What?! Really?! I can’t believe it!!

What cause the fail of the business plan of the world’s biggest food corporation?

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Popularity: 10%

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Here the last studies and researches I’ve found on the net in these weeks:

The first is an interesting study from the American Journal of Medicine. The study was conduced for 16,000 Americans between 45 and 64 years, tracked since the 1985.

The conclusions of this study say that a balanced and more healthy diet and little lifestyle modifications (eat 5 or more vegetable or fruit servings a day; 2.5 hours per week of exercise; weight control; not smoking), reduce drastically the risk of heart disease.

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Popularity: 6%

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If you have tried all type of diets and feel frustrated with your weight performances, then read this “easy to read” article where i compare all “real” effects and benefits of the most know diet plans.

Recently i follow some forums, news magazines and other social media on the web about what people think about the different types of diet.

So i decided to write this post to help you choose and compare the different diets and verify what is the best.

It’s amazing to see how much misinformation there is on the net.

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Popularity: 13%

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In this week I’ve read a research from the Science Daily, about a Swedish study of the Lund University on the effects of the Paleo diet.

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Popularity: 6%

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