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You've likely heard about the health benefits of a Mediterranean diet. Many books, articles, websites and news reports have raved for years about the life-extending benefits of the healthful cuisines of Mediterranean countries. If the word "diet," as used in referencing this way of eating, has put you off, we'd like to help shift your perspective. Improving the quality of your life by enjoying the foods of Italy, France and Greece is not about deprivation - quite the contrary.
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Gaining the myriad advantages of a Mediterranean diet requires no meal plans, no counting of anything (except maybe servings of fruits and vegetables), and virtually no label-reading. It's about savoring good foods that possess life-enhancing, disease-fighting qualities that will help you to not just live longer, but to thrive.
Throughout September, we hope to inspire you with the breadth of amazing flavors and delicious possibilities of one of the world's healthiest cuisines. As you shop in our Market this month, look for recipes, information and great buys on the staple foods of Mediterranean cuisine - olive oil, vegetables, fruit, seafood, grains, beans and more.
In this special issue of our newsletter we share more information about how these foods enhance health, and how you might incorporate them into your daily eating. |
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The "dry summer subtropical" climate of the countries around the Mediterranean Sea gifts the people of this region with a plentiful supply of many flavorful varieties of fresh vegetables, fruits and seafood. Just as we here in the Pacific Northwest have available to us, especially this time of year.
Embark on a way of eating that has the potential to reawaken your appreciation for simply prepared fresh foods. Discover the myriad pleasures of choosing the finest vegetables, most aromatic herbs, tastiest seafood, satisfying grains and olive oils that delight your palate. Take these foods home with a new recipe and share the experience of vibrant, delicious, healthy meals.
Do this regularly enough and you're quite likely to truly understand the phrase "You are what you eat." Good food being enjoyed - from choosing to preparing and finally eating and sharing - becomes a good life being lived. Savor the flavors of Mediterranean cuisine. |
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Many varied food traditions may be found among the countries that border the Mediterranean Sea. Middle Eastern cuisine refers to the culinary traditions along the eastern border, while the food customs of the southern border are considered North African cuisine. Mediterranean cuisine usually refers to the food traditions of Italy, Greece, Spain, Portugal and France.
There is much variance among the meals and foods enjoyed in these countries, and there are many commonalities. When researchers, doctors, dieticians and food writers refer to the healthfulness of a Mediterranean diet, there are particular food groups that stand out. The primary components of these cuisines that have been shown in many studies to improve health and prolong life are olives and olive oil, fresh vegetables and fruit, whole grains, nuts, seeds, legumes, poultry and seafood.
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The people of Mediterranean countries, historically, live long, healthy lives, and overall they experience lower rates of heart disease, diabetes and cancer than most other people of the Western world. This phenomenon has been the subject of countless studies the past few decades. Below are the conclusions of a few recent studies.
In September 2004, the Journal of the American Medical Association (JAMA) published two significant studies regarding the benefits of the Mediterranean diet. One of the studies concluded, "Among individuals aged 70 to 90 years, adherence to a Mediterranean diet and healthful lifestyle is associated with a more than 50% lower rate of all-causes and cause-specific mortality."
The other JAMA study determined, "A Mediterranean-style diet might be effective in reducing the prevalence of the metabolic syndrome and its associated cardiovascular risk." Metabolic syndrome is a combination of medical conditions that increase the risk of developing cardiovascular disease and diabetes. These conditions include abdominal obesity, glucose intolerance, high LDL cholesterol and high blood pressure. Some studies estimate that one in four Americans are affected.
Earlier this year a study published in the British Medical Journal indicated that people who followed a Mediterranean diet were 83% less likely to develop Type 2 Diabetes than those who don't.
This past July, a study published in the British Medical Journal shows that adopting just two aspects of the Mediterranean diet can reduce the risk of developing cancer by 12%. Those changes can be as simple as replacing saturated fats with olive oil and eating more vegetables.
A study published in the April 2006 issue of the Annals of Neurology concluded that eating a Mediterranean-style diet can reduce the risk of developing Alzheimer's Disease by up to 40%.
Now are you inspired? |
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To reduce your risk of heart disease, cancer and diabetes, and to strengthen your immune system, enjoy the following foods:
- Plentifully
- Olive oil
- Vegetables
- Fruit
- Whole grains
- Peas, beans and lentils
- Fish and seafood
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- Moderately
- Wine
- Yogurt and cheese
- Nuts
- Poultry
- Wine with meals
Sparingly - Red meat
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One of the most cited healthful ingredients of a Mediterranean diet is olive oil. As we've been learning, not all fats are created equal, and some are essential to good health.
Olive oil is rich in monounsaturated fat, the healthiest fat of all. According to the American Heart Association, "Monounsaturated fats can have a beneficial effect on your health... when eaten in moderation and when used to replace saturated fats or trans fats. Monounsaturated fats can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body's cells. Monounsaturated fats are also typically high in vitamin E, an antioxidant vitamin most Americans need more of."
A simple change: wherever you usually use butter, consider using a good extra virgin olive oil. On bread, vegetables, when you saute... everything. Dress salads simply with extra virgin olive oil and lemon juice or balsamic vinegar, salt and pepper. It adds not just healthfulness but nuances of flavor you will easily appreciate. |
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Vegetables are a significant component of Mediterranean dishes and of the healthfulness of the cuisine. If you need some inspiration to eat four or five servings each day, maybe these health highlights and serving ideas will help.
Tomatoes
• Excellent antioxidant benefits from lycopene, beta-carotene and vitamins A and C.
• Lycopene-rich tomatoes have been shown to reduce the risk of prostate cancer in men.
Enjoy...
Endless salad options, gazpacho, bruschetta. Roast whole for sauce. Sprinkle slices with salt, pepper, extra virgin olive oil, balsamic vinegar, and garnish with basil. Have a simply delicious tomato sandwich!
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Cucumbers
• Rich in silica, an essential component of collagen, for healthier skin.
• One cup of cucumber contains only 14 calories yet is high in nutrients, so a good choice for weight control.
• Good source of heart-health nutrients potassium, magnesium, folate and fiber.
Enjoy...
Slice thinly and add to a large pitcher of water and chill for a very refreshing drink. Greek salad, gazpacho or slices sprinkled with lemon juice and sea salt.
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Green Beans
• Contain beta-carotene, lutein and zeaxanthin which provide anti-inflammatory properties.
• Rich source of vitamin K, which helps protect against osteoporosis and prevents oxidative cell damage.
• Very good source of antioxidant vitamins A and C.
Enjoy...
Dip crisp, raw green beans in hummus. Toss steamed green beans with olive oil, lemon juice, crushed garlic and salt and pepper. Be careful to cook al dente.
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Kale
• Research shows that the sulfur-containing phytonutrients in kale may prevent cancer.
• One of the very best sources of carotenoids that protect the eyes from ultraviolet light and may help to prevent cataracts.
• Very rich in many health promoting nutrients with only 36 calories per cup.
Enjoy...
Saute in olive oil with lots of garlic. Excellent in bean, vegetable and potato soups. Kale can be enjoyed raw when finely cut and marinated.
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Swiss Chard
• Very rich source of many vitamins, minerals and phytonutrients, with only 35 calories per cup.
• Some studies show that Swiss chard may help prevent digestive track cancers.
• Excellent source of vitamin K and calcium, both important for bone health.
Enjoy...
Saute in olive oil with garlic, add chopped tomatoes, kalamata olives, feta cheese and oregano. Add to soups, or chopped raw chard to salads.
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Bell Peppers
• Excellent source of vitamin B6 and a very good source of folate, which help to reduce risk of heart attack and stroke.
• Very rich in antioxidant nutrients, vitamins K, B1 and B2, manganese and copper, with only 35 calories per cup.
Enjoy...
Dip slices into hummus, or add roasted peppers to hummus. Saute in olive oil and toss with fresh basil, feta cheese and balsamic vinegar.
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Romaine Lettuce
• Very rich in many important vitamins and minerals, with only 16 calories in 2 cups.
• Excellent source of chromium, important for blood sugar regulation.
• Heart-healthy nutrients include folic acid, vitamin B6, potassium, calcium, omega-3 fatty acids, niacin and fiber.
Enjoy...
Caesar salad, Greek salad, any salad. Use whole leaves instead of bread for tuna or chicken salad, serving folded along the length.
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Summer Squash
• Rich in manganese, which protects cells from free radicals, maintains normal blood sugar and promotes optimal thyroid function.
• Manganese, copper and calcium are all important for bone health.
Enjoy...
Cut in half, brush with olive oil and season, and cook on the grill. Add chunks to skewers with other vegetables and chicken or lamb. Shred and add to salads and soups.
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Leeks
• Regular consumption of allium vegetables, such as onions, garlic and leeks, has been shown to reduce bad cholesterol (LDL) and raise good cholesterol (HDL), and is associated with reduced risk of colon and prostate cancer.
• Leeks can help to stabilize blood sugar.
Enjoy...
Saute leeks and serve with grated parmesan cheese or red pepper vinaigrette. Chop raw leeks and add to salads.
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Beets
• Unique phytonutrient pigments provide powerful antioxidant protection.
• Rich in folate, which is important for heart health, cell production and proper nerve function.
• Very good source of manganese, which supports bone health, optimal thyroid function, and normal blood sugar levels.
Enjoy...
Roasted beets with goat cheese on a bed of greens. Shredded raw beets in salads. Serve marinated beets as a side dish.
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Spinach
• Excellent source of iron, calcium, and many antioxidant nutrients.
• At least a dozen anti-cancer flavonoid compounds have been identified in spinach.
• Rich source of vitamin K, which allows blood to clot normally, helps protect against osteoporosis and prevents oxidative cell damage.
Enjoy...
Salads, sandwiches, soups, dips, wraps, pasta dishes, curries, omelets and quiche. Serve meat, fish or cooked grains over a bed of spinach.
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Onions
• Balance and lower blood sugar.
• Can lower high cholesterol and high blood pressure, thereby reducing risk of heart attack or stroke.
• Eating onions one to two times per week is associated with a significantly reduced risk of colon cancer.
• Help to reduce inflammation.
Enjoy...
Marinate onion slices in balsamic vinegar with a little sugar or honey, salt and pepper; use in salads or on sandwiches.
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Gazpacho
This chilled, summertime soup hails from southern Spain, and is full of some of the most delicious and nutritious vegetables of the season. Gazpacho is best when it has rested in the fridge for a day or so.
1 green bell pepper, diced
1 red bell pepper, diced
1 yellow bell pepper, diced
2 cucumbers, peeled, seeded and diced
2 pounds roma tomatoes, seeded and diced
1 yellow onion, diced
4 cloves garlic, minced
1/2 cup balsamic vinegar
1/4 cup olive oil
4 cups tomato juice
1/4 cup Italian parsley
1/2 cup fresh basil, chopped
2 teaspoons salt
1/4 teaspoon pepper
1 teaspoon red pepper flakes
1 tablespoon Tabasco sauce, optional
1 tablespoon Worcestershire sauce, optional
Combine all ingredients in a large bowl; mix well. Place half of mixture in a food processor or blender and process until it becomes a slightly chunky sauce. Add pureed mixture back to large bowl and combine. Taste and adjust seasonings as desired.
Serve chilled. Good with a small slice of French bread. Optional toppings include avocado slices, chopped basil, parsley or chives, olive oil or sour cream. Serves 4 as a meal.
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Ratatouille
A popular dish from the Provence region of southeastern France, this recipe could make an eggplant lover of anyone.
Olive oil
1 medium red onion, diced
4 large cloves garlic, sliced
1 large eggplant,iced into 1/2-inch cubes
1 green bell pepper, diced
1 red bell pepper, diced
1 large zucchini or yellow squash, diced into 1/2-inch cubes
1 (14.5-ounce) can whole tomatoes in juice, drained
Pinch red pepper flakes
1/2 cup chopped fresh basil
2 tablespoons red wine vinegar
Salt and freshly ground black pepper to taste
Feta, parmesan or goat cheese to garnish
Heat a large, high-sided saute pan or Dutch oven over medium-high heat. Add enough olive oil to just coat bottom of pan. Add onion and season with salt and pepper. Saute until just translucent. Add garlic, eggplant and peppers. Stir occasionally until eggplant begins to soften, about 6-7 minutes. Add zucchini, tomatoes and pepper flakes. Cover and simmer for 20 minutes, stirring occasionally. Remove cover and simmer for 10-15 minutes more, or until tomatoes break apart and juices slightly thicken. Stir in basil and vinegar. Adjust seasoning to taste. Garnish with crumbled or grated cheese. Serve as a side dish, or over pasta for a main course. Can also be enjoyed cold with crackers or bread, as an appetizer. Serves 6 as a side dish, or 4 as a meal.
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Mediterranean Shrimp with Tomatoes, Olives and Feta
This tasty dish can make a meal when served with pasta or whole grains, or serve with crusty bread as an appetizer.
1 pound medium shrimp, peeled and deveined
1 cup crumbled feta cheese
2 fresh tomatoes, cut into large chunks
1/2 cup pitted kalamata olives
3 tablespoons extra virgin olive oil
2 cloves garlic, chopped
1 teaspoon oregano
Salt and pepper to taste
Preheat oven to 350°F. In a small, greased baking dish, layer shrimp, feta, tomatoes and olives. Mix together oil, parsley, garlic, oregano and salt and pepper. Pour over shrimp. Bake uncovered for 30-35 minutes, or until shrimp are cooked through and sauce is bubbly.
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Chicken with Roasted Lemons, Green Olives and Capers
Four ounces of chicken provides 34 grams of protein, with minimal saturated fat, especially when using skinless breast, as with this recipe.
12 lemon slices, 1/8-inch thick
Olive oil as needed
Salt and pepper
4 large boneless, skinless chicken breasts
Salt to taste
Freshly-ground black pepper to taste
All-purpose flour as needed
5 tablespoons olive oil
1 cup pitted green olives, roughly chopped
2 tablespoons drained capers
1 cup chicken stock
1 tablespoon mixed fresh herbs, chopped (your choice of thyme, oregano, basil, marjoram, rosemary, sage)
1/4 cup butter, cut into 4 pieces
3 tablespoons chopped fresh Italian parsley
For roasted lemons: Preheat oven to 325°F. Line baking sheet with parchment paper, arrange lemon slices in single layer. Brush lemon slices with olive oil, sprinkle lightly with salt and black pepper. Roast until slightly dry and beginning to brown around the edges, about 25 minutes.
Sprinkle chicken liberally with salt and pepper. Dredge chicken in flour to coat both sides; shake off excess. Heat 5 tablespoons oil in large heavy skillet over medium-high heat. Add chicken and cook until golden brown, about 3 minutes per side. Stir in olives and capers.
Add stock and herbs and bring to boil, scraping up browned bits from bottom of skillet. Add roasted lemon slices, and boil until liquid is reduced by half, turning chicken over after 3 minutes, about 5 minutes total. Add butter and 2 tablespoons parsley, simmer until butter melts and chicken is cooked through, about 2 minutes. Season with salt and pepper.
Transfer to serving platter and sprinkle with remaining parsley. Serve with couscous or brown rice and a fresh salad. |
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Nuts
 • High in vitamins, minerals and phytonutrients
• Great sources of fiber and plant-based protein
• Good fats for a healthy heart (many nuts are rich in omega-3 EFAs and monounsaturated fats)
Enjoy...
Add nuts to salads and cereals, stir into steamed vegetables and in stir-fries. Nuts are an energizing and satiating snack for any time of the day.
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Beans
• Rich in vitamins, minerals and phytonutrients
• Help to maintain optimal weight
• Excellent source of fiber and protein
Enjoy...
Add beans to salads and make dips for crudites. Serve as a simple side dish, and include in soups and stews. To gain full benefit of the protein in beans, eat whole grains during the same day.
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Whole Grains
• Rich in B-complex vitamins
• Low-fat source of amino acids
• Phytonutrients in whole grains have antioxidant properties
• High in fiber
Enjoy...
Use a variety of grains in soups, stews, pilafs, stuffing and salads. Many grains are interchangeable in recipes - for example, use quinoa for tabbouleh, or barley for pilaf. The flavor and texture of whole grain pastas have come a long way the past few years. Try whole wheat, quinoa, spelt or brown rice pasta to add whole grains to your diet. |
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It just so happens that a favorite food/condiment/seasoning packs a lot of healthful goodness. Pesto, traditionally made with extra virgin olive oil, pinenuts, basil, garlic and parmesan cheese, does as much for your body as it does for your taste buds. We've already told you how good olive oil is... here are the goods on pesto's other ingredients.
Pine Nuts
They have the highest concentration of protein of all nuts and seeds, and are high in healthful monounsaturated fats.
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Basil
Flavonoids in basil offer excellent antioxidant protection, and antibiotic properties that can restrict growth of some bacterial strains. This herb helps to reduce inflammation; it is rich in iron for energy, calcium for bone health, and potassium and magnesium for heart health.
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Garlic
A rich source of many vitamins and minerals, garlic contains allicin, a sulphur compound that acts as an antibacterial and antiviral, working with vitamin C to destroy harmful microbes. Studies show garlic to have multiple cardiovascular benefits.
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Parmesan
Rich in calcium and a good source of protein.
Suggestions:
Use pesto on any sandwich.
Drizzle onto grains or vegetables.
Stir into mashed potatoes, or any potato dish.
Season meat and seafood dishes with pesto.
Pesto is the perfect partner to pasta.
Use in homemade salad dressings.
Top any pizza.
Add to scrambled eggs.
Mix with blended beans for flavorful dip.
Freeze cubes of pesto and add to any soup at any time.
For extra omega-3 benefits, substitute pinenuts with walnuts.
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Fresh Basil Pesto
1 large bunch fresh basil
1/2 cup pine nuts
1/2 cup extra virgin olive oil
1/2 cup parmesan cheese, finely grated
3 cloves garlic, peeled
Toast pine nuts in 350F oven for about 10 minutes, or until lightly browned. Add basil, garlic and pine nuts in a food processor. Quick pulse to chop. Slowly drizzle olive oil into the processor and mix until a soft paste forms. Add parmesan cheese, pulsing to blend. |
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Garnacha, or Grenache as it is called in the United States, is the second-most planted grape variety in the world. It favors heat and drought-like conditions that are common in the Campo de Borja region of Spain. After years of producing mediocre wines, several co-ops united to create the Bodegas Borsao brand of wines, including a Garnacha varietal. Jay Miller, a wine reviewer for Wine Advocate gave the following review of their Tres Picos Garnacha:
"The 2006 Tres Picos Garnacha has an enticing bouquet of wild cherry, spice box, and floral notes that leaps from the glass. Remarkably rich, balanced, and intensely flavored, this wine can be best described as cherry pie in a glass. It is for hedonists only. As always, it is an awesome value. Score: 91." -Jay Miller, February 2008.
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 Moderate consumption of wine, particularly red wine, supplies the people of many Mediterranean countries with many important phytonutrients. Resveratrol, a much studied polyphenol in red wine, has been shown to improve blood flow to the brain and to help keep the heart muscle flexible. Tannin and saponin glycosides in red wine also contribute to heart health by lowering cholesterol. Overall, the polyphenols in wine have been shown to offer much antioxidant benefit, which can help to reduce the risk of cancer and heart disease.
Most published recommendations for adopting a Mediterranean diet include a glass of red wine daily, with a meal. If you don't drink wine, a glass of red grape juice may offer much of the same benefit. |
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Most of the foods enjoyed in Mediterranean cuisine are rich in phytonutrients - special compounds in plants that have powerful health benefits. Researchers believe that phytonutrients may be one of the reasons why diets rich in plant foods (vegetables, fruits, grains and beans) are linked to good health and reduced risk of disease. Carotenoids, flavonoids, lignans and saponins are among the growing list of identified phytonutrients that are known to promote health.
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September Happenings at the Market
Aug 20 - Sep 2 : Washington Products Expo
Fresh produce is arriving daily from Washington farms, so we're celebrating all
the great products our state has to offer!
Sep 17 - 30 : Vietnamese Food Fair
Come by the Asian Foods department for many featured foods from Vietnam. Watch for food demos too!
Sep 20 : Deli Meat Sale
One day only, save 25% off the deli meats in our service case!
Sep 30 : The Pumpkins are Coming!
Truckloads of pumpkins are arriving.
All events subject to change without notice |
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