Tasty Tuesday

A few weeks ago a new large study from Spain was published proving again how healthy the Mediterranean diet really is for our health. People who follow the Mediterranean diet have a longer life expectancy and lower rates of chronic disease than do other adults

This diet emphasizes plant-based food, such as fruit and vegetables, whole grains, legumes and nuts. It replaces butter with healthy fats, such as olive oil and canola oil and used herbs and spices instead of salt to flavor foods. Red meat is limited to no more than a few times a month, while fish should be on the menu twice a week.

It's the blend of Mediterranean diet components - not one particular ingredient - that promotes heart health. The quality of the fat in the Mediterranean diet is very good. This good source of calories is replacing other bad sources of calories.

There are pockets around the world, called "Blue Zones", where people live healthy lives, many times without medication, well into the 90's and 100's. One of the locations is the island of Ikaria which is an island located in the Aegean Sea.

Chronic disease are a rarity in Ikaria. People living in this region have 20% less cancer, half the rate of cardiovascular diseases and almost no dementia. People traditionally have farming or fishing jobs and live in a mountainous terrain, which keeps them active throughout life. They eat a variation of the Mediterranean diet, rich in olive oil, whole grains, fruit and a little fish. Goat milk and wine are also traditional here and loaded with antioxidants. Time is taken out of their day to nap and connect with friends, reducing stress and promoting relaxation.

Back in the 90's I had an opportunity to visit a Greek island, Hydra which is also located in the Aegean Sea .The people living there have a similar lifestyle to the inhabitants of Ikaria. The island is hilly and there are no cars only donkeys, so of course, everyone walks everywhere. They eat fresh fish, vegetables, fruits, and drink wine. People living there have found a secret to happiness and health. They enjoy each other's company, they eat a healthy diet and they don't sweat the small stuff. In other words, they are happy!

During my stay I dined in the cafes along the harbor of Hydra and in the hills overlooking the Aegean Sea. On one trip I stayed at a small B&B right along the sea. At night while I was in bed, I would hear the engines on the small boats going out to sea to catch the fish that they would sell to the locals the next morning, right from their boats. I would witness all this from my front row seat in one of the cafes along the harbor. I could have sat there all day watching the world go by.

, Every day for lunch I would eat a Greek salad with a little bread. At night for dinner I would have fresh fish, vegetables, and cheese and fruit for dessert. This diet is healthier for us and helps to prevent chronic disease. I have made up my mind that I want to live a long healthy life, so I can enjoy my children, my grandchildren, and my friends. But it's up to me, We always want to blame our genes, but the Danish Twin Studies established that less than 25% of how long the average person lives is dictated by the genes. Darn it, the bottom line is that we need to take responsibility for our health.

Over the next few weeks I am going to promote the Mediterranean diet with some great recipes that are easy to make. Let me know how you enjoy them.

Mediterranean - style grilled salmon.

Instead of the usual breaded and fried fish, this fish is grilled, Mediterranean style. You may substitute swordfish, halibut, sea bass or any other white fish.

Serves 4

Ingredients

4 tbs. chopped fresh basil

1 tbs. chopped parsley

1 tbs. minced garlic

2 tbs. lemon juice salmon fillets, each 5 ounces

Cracked pepper to taste

4 green olives, chopped

4 thin slices lemon

Directions

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. In a small bowl, combine the basil, parsley, minced garlic and lemon juice. Spray the fish with cooking spray. Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic mixture. Place the fish herb-side down on the grill. Grill over high heat. When the edges turn white, after about 3 to 4 minutes, turn the fish over and place on aluminum foil. Move the fish to a cooler part of the grill or reduce the heat. Grill until the fish is opaque throughout when tested with the tip of a knife, about 4 minutes longer. Remove the salmon and place on warmed plates. Garnish with green olives and lemon slices