Mediterranean diet basically consists in the organization of groups of food in a
Pyramid that shows the monthly, weekly and daily intake typically consumed on the traditional Mediterranean countries.
This is a diet containing less fat and more complex carbohydrates that highly contributes for the prevention of heart disease, diabetes, obesity, high cholesterol, high blood pressure, and other illnesses.
Mediterranean diet differs from country to country that surrounds the Mediterranean Sea. So it is a diet guide specific to the region not to any one particular country. The basic food groups remain almost the same even though recipes differ.
THE DIET IS DIVERSE AND ALLOWS FOR TASTE AND CREATIVITY WHICH IS OFTEN LACKING IN MOST OTHER DIETS.
THESE ARE SOME OF THE BASIS OF THE MEDITERRANEAN DIET:
Extensive intake of unprocessed foods and wherever possible, fresh herbs, vegetables and fruits
Extensive intake of bread and cereals, potatoes, beans, nuts and seeds.
Olive oil is used as the only fat component. (Source of mono-unsaturated fat) Mono-unsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does.
Wine is acceptable in low quantities. 1 to 3 glasses per day, more often red, preferably with meals. Typically 2 glasses for males and 1 glass for females.
Low to moderate amounts of cheese and yogurt daily, low fat and non fat preferably.
Some dairy products, goats milk (feta), fish and even poultry are consumed in sparing to moderate amounts, and even some red meat. Poultry and fish are consumed moderately on a weekly basis. Rrecent research indicated that fish is favoured over poultry.
Eggs are consumed in low to moderate amount say 1 to 4 eggs a week.
Daily dessert is typically fruit and sweetener is most often honey.
Regular physical activity or Daily Exercise: walking, house cleaning, running, soccer, tennis, golf, swimming, hiking, scuba diving, basketball, baseball, football, skiing, surfing, yard work, rollerblading, dancing, weight lifting, love-making etc.
8 oz. Penne, Mostaccioli or other medium pasta shape, uncooked.
1 cup plain, non-fat yogurt.
1/2 cup crumbled feta cheese.
2 cloves garlic, minced.
1 tbsp. chopped fresh dill or 1 tsp. dried dill.
1/2 tsp. freshly ground black pepper.
12 oz. medium frozen shrimp, thawed.
1 10-oz. package frozen chopped spinach, thawed.
Salt to taste.
Directions
Prepare pasta according to package directions. While the pasta is cooking, stir together the yogurt, feta cheese, garlic, dill and pepper in a large mixing bowl.
Two minutes before the pasta is done, stir the shrimp and spinach into the pot with the pasta. Cook two minutes.
Drain the pasta, shrimp and spinach thoroughly. Stir into the yogurt mixture and season to taste with salt and pepper. Serve immediately.
NOTE
Spinach and Shrimp are cooked together with the Pasta.
