Foods for a healthy lifestyle can be full of great flavor. The traditional Mediterranean diet is a wonderful example of great food that can have a healthy impact on the body.
The Mediterranean diet is characterized by daily consumption of olive oil, fish, fruits, vegetables, legumes, nuts and whole grains. It encourages eating fewer processed foods and reducing consumption of meat, a common source of Omega-6 fatty acids.
Everyone needs Omega-6 and Omega-3 essential fatty acids because our bodies don’t produce them. But it’s important to keep them in the right balance to each other – a 2:1 ratio of Omega-6 to -3. The Mediterranean Diet helps achieve that balance by focusing on using olive oil instead of vegetable cooking oils that are high in Omega-6.
Chef Nick Stellino, of PBS-TV fame, uses Pompeian OlivExtra Plus with Omega-3 DHA for sautÈing, baking and preparing soups, sauces and marinades because OlivExtra Plus has both olive oil and an added infusion of Omega-3 to help achieve a better balance.
“If you are going to cook with oil, doesn’t it make sense to cook with one that contains more Omega-3?” asks Chef Stellino. In fact, OlivExtra Plus contains a full 32 mg of Omega-3 per serving, which the FDA states is considered an excellent source of Omega-3 DHA.
These recipes for Chicken Marsala, Red Beet and Blood Orange Salad, and Black Bean, Edamame and Wheat Berry Salad make it easy to set a healthy table everyone will be happy to sit down to.
For more delicious ways to set a healthy table, visit www.pompeian.com.
Black Bean, Edamame and Wheat Berry Salad
4 cups water 1/2 cup dry wheat berries
1 cup chopped tomato 1/2 cup finely chopped red onion
1/2 of a 15-ounce can of black beans, rinsed and drained 2 tablespoons Pompeian Red Wine Vinegar
1 cup frozen, shelled edamame, thawed 3 tablespoons Pompeian OlivExtra Plus Salt and black pepper to taste
Combine water and wheat berries in medium saucepan and bring to a boil. Reduce heat, cover and simmer 55 minutes or until wheat berries are just tender.
Place in a fine mesh strainer and run under cold water to cool quickly; drain well.
Combine wheat berries with remaining ingredients in medium bowl. Serve immediately or cover with plastic wrap and refrigerate up to 8 hours in advance.
Note: Wheat berries are unprocessed wheat kernels and are sold in major supermarkets and health food stores.
Red Beet and Blood Orange Salad
1/4 cup Pompeian OlivExtra Plus 2 to 3 tablespoons sugar
1 1/2 tablespoons grated fresh ginger 1/4 teaspoon salt or to taste
1/4 cup Pompeian Blueberry Pomegranate Infused Red Wine Vinegar
2 medium size, fresh beets (about 10 ounces total), stemmed and scrubbed
4 large Romaine lettuce leaves or 4 cups loosely packed field greens (about 4 ounces total)
2 blood oranges or navel oranges, peeled and cut into sections 1/2 cup thinly sliced red onions
1/4 cup chopped cilantro leaves 1/2 ounce chopped walnuts, toasted (optional)
Preheat oven to 425ºF. Peel beets under running water to prevent staining of fingertips. Drain on paper towels and cut each beet into eight wedges. Place beets on foil-lined baking sheet, drizzle with 1 teaspoon oil (from the dressing ingredient list) and toss to coat well. Arrange in a single layer, bake 10 minutes, stir and cook 10 minutes longer or until just tender. Remove foil and beets from baking sheet and place on wire rack to cool at least 10 minutes. Meanwhile, combine salad dressing ingredients in a jar or container with lid. Arrange lettuce on a large platter, top with remaining salad ingredients and beets. Shake jar vigorously and drizzle one half of the dressing evenly over all. Refrigerate remaining dressing up to 3 days for later use.
2 1/4 pounds chicken parts, skin removed 2 tablespoons Pompeian Extra Virgin Olive Oil
1/2 cup Pompeian Marsala Cooking Wine 8 garlic cloves with skin on
2 to 3 lemons cut into wedges 4 rosemary sprigs
Salt and pepper to taste*
Preheat oven to 400º. Place chicken pieces in a roasting pan and drizzle with extra virgin olive oil. Season with salt and pepper to taste. Place garlic among chicken pieces and tuck lemon wedges alongside garlic. Pour cooking wine over chicken. Scatter rosemary sprigs on top of chicken and bake for 10 minutes. Lower the oven temperature to 350ºF and bake for another 15 minutes, or until chicken is golden brown and juices run clear when chicken is pierced. Serve immediately. *All cooking wines are denatured, so adjust your salt content accordingly.
What Is Omega-3 DHA?
Omega-3 DHA (docosahexaenoic acid) is a long-chain Omega-3 fatty acid. It serves as a primary building block for the brain and the eyes and supports brain, eye and cardiovascular health throughout life. DHA has been shown to reduce the decline in mental function among healthy adults.
There is a large and growing body of scientific evidence demonstrating that people of all ages benefit from an adequate supply of Omega-3 DHA in the diet.
Instead of using butter or margarine, try substituting heart-healthy olive oil. This chart from the International Olive Oil Council shows how:
Butter/Margarine Use this much olive oil
1 teaspoon 3/4 teaspoon
1 tablespoon 2 1/4 teaspoons
2 tablespoons 1 1/2 tablespoons
1/4 cup 3 tablespoons
1/2 cup 1/4 cup + 2 tablespoons
2/3 cup 1/2 cup
3/4 cup 1/2 cup + 1 tablespoon
1 cup 3/4 cup
2 cups 1 1/2 cups