Looking for a better way to eat? Think Mediterranean.
Nicci Micco, a nutrition editor at EatingWell magazine, says the common-sense (and delicious) Mediterranean diet not only is packed with healthy nutrients, but also is great for your waistline.
Following a Mediterranean- style diet is easy. Micco says the primary guidelines are:
Eat plenty of produce, as many as seven to 10 servings of fruits and vegetables a day.
When possible, substitute fish or lean poultry for red meat. Avoid the highest-fat meats such as sausage and bacon.
Eat at least two meals of fish or shellfish a week.
Season foods with herbs and spices rather than salt.
Substitute whole grains for processed ones whenever you can. Whole-grain breads, brown rice and other grains such as barley and bulgur are flavorful and filling.
Use extra-virgin olive and canola oils instead of animal fats, such as butter. Both are high in healthy fats.Whole-Grain Rotini With No-Cook Tomato Sauce
Serve this dish warm or cold with a green salad and a glass of hearty red wine. Start to finish: 45 minutes. Servings: 6.
Ingredients
3 1/2 cups diced and seeded ripe tomatoes
1 bunch scallions, whites and pale greens only, thinly sliced
2 tablespoons capers, rinsed
2 tablespoons chopped fresh basil
2 tablespoons chopped fresh oregano
1 clove garlic, minced
1/4 cup balsamic vinegar
1/4 cup extra-virgin olive oil
3/4 cup diced fresh mozzarella
Salt and ground black pepper, to taste
12 ounces whole-grain rotini pasta
Directions
In a large bowl, combine the tomatoes, scallions, capers, basil, oregano and garlic. Toss well, then add the vinegar, oil and mozzarella. Toss again to mix. Season with salt and pepper, then let sit for 30 minutes.
When ready to serve, bring a large pot of salted water to a boil. Cook the pasta according to package directions. Drain the pasta and add to the sauce. Toss well. Serve warm or cold.
Per serving: 370 calories; 120 calories from fat; 13 g fat (3 g saturated; 0 g trans fats); 8 mg cholesterol; 52 g carbohydrate; 14 g protein; 7 g fiber; 279 mg sodium.
