It is the most important product that gave so much credit to the Mediterranean so called "DIET"; it is the pillar and the base of all the Mediterranean way of eating and recipes. The first thing that comes to people's mind when talking about Mediterranean food is olive oil. We all know how good it is for the heart, ananti cancer and an antioxidant even for anti aging! The best fat, however, has to be used with moderation. Extra virgin olive oil: 1st pressing of olives. The oil is cold pressed with no chemicals or hot water during the process. This oil should not be cooked but used raw. Season or drizzle over the cooked food, poached, steamed, grilled 'a la plancha' (I use it for my face and my hair!) Virgin olive oil: also 1st pressing, but the fruit can be of lower quality. I use it to saute and braise vegetables, to grill seafood and to bake with. Olive oil requires high heat, it is the most commercially used oil and is chemically refined. It is usually a combination of virgin olive oil mixed with refined olive oil. It's good for deep frying food but do not use the oil more than twice. Of course part of the Mediterranean diet does include fried foods but studies show that those who regularly consume fried fish and fried food, show signs of hardening arteries and other cardiac problems. Even Mediterranean's should be aware Everyday deep - fried food = the major cause of heart disease and cholesterol.

What are the other ingredients in the Mediterranean diet that are so beneficial?
Olives in autumn are delicious, green olives called 'partidas' are prepared in salt, water, cloves garlic, bay leaves and thyme. The good fats from all kinds of nuts and seeds are an excellent source of Omega 3 – they are essential fatty acids as in olive oil and oily fish. -Dried fruits (without added sugar): raisins, prunes and dates are great substitutes for sugar. Great amount of fibre and a good source of minerals. These however should be eaten in small quantities.
Natural sweeteners like 'organic' honey and molasses sugar. Andalucía has a good animal fat from the Jamon Bellota 'of pure Acorn-fed Iberian pigs', a top quality cured ham, unique in the world.

A Quick Recipe for a great Mediterranean snack! Whole wheat sliced bread, sliced tomato, drizzle with extra virgin olive oil, sprinkle with salt flower and ground coloured peppers, add sliced cured Serrano ham or cured Bellota ham.
Fish is a major part of the cuisine but not farm-raised fish from fishfarms, these are raised in giant pens in sea-water and fed with pellets of ground fish meal, flour and oil to make them grow quickly. The fish has the same taste because it's eating the same food, they are given too many antibiotics against fish disease (sounds like the chicken and the cattle scenarios all over again). The fish connoisseur likes the fishy flavour of the wild fish with the smell of the sea. The connoisseur has the trained eyes and the discerning palate. But there is another consumer who does not like the fishy taste, who prefers the farmed fish because it is milder. The farmed fish is full of fat because of it's lack of exercise, like humans. This fat is low in omega 3 fatty acids, when cooked; it turns out to be mushy and insipid. The big fish especially tuna and sword fish should be consumed in moderation (once or twice a month) because of the heavy metal in the sea (mercury) also in the air we breathe and the soil. The best tuna is caught at Barbate, province of Cadiz, and is absolutely delicious. The Japanese are buying a lot of it as well as it is being heavily over fished, this is why the fresh tuna is now so expensive.

Red meat is consumed only a few times a month or during festivities, but now with the growth hormones, antibiotics and anti parasites fed to the cows, pigs and chicken with genetically modified (GM) soy - this is no longer a Mediterranean Diet; we should eat instead free-range or certified organic meat, poultry and eggs. Sheep and Goat dairy products are healthier than cow products. Cow dairy products, nowadays are linked to all sorts of problems including obesity and are more likely contaminated with antibiotics, hormones and other chemicals. Unpasteurized (raw) milk and cheeses are actually beneficial to our health however; the majority of the milk is now pasteurized and homogenized for the mass market. The healthiest calcium source is green leafy vegetables and all sorts of beans which are abundant in Southern Spain. The health benefits of the North African couscous has always been praised by nutritionists and dietitians because it is a perfectly balanced Mediterranean meal with whole grain called 'couscous' (which is often white grain) chick peas, vegetables, spices prepared with chicken, lamb or wild, firm fish. Other healthy grains are the Lebanese boulghur, Italian brown pasta or even brown rice. The rise of industrialization, corporate farming and mass production of food has drastically changed our food supply from what our Mediterranean ancestors consumed. Studies show the detrimental effects of refined sugar, salt and grains called "White toxins" to our health. Unfortunately there are too many fabricated foods available and people forget about the health issues and are more concerned about convenience of: FOOD READY PREPARED.

Spices make meals more exciting and add fantastic taste to the food. It is a great source of antioxidants. However sometimes additives and chemicals are added so be careful to read the labels. Legumes are a valuable part of a healthy Mediterranean diet: all beans, peas and lentils are a good source of protein and can be a healthy substitute for meat which has more fat and cholesterol. To reduce flatulence, cook the beans with herbs and spices such as fennel, anis, turmeric, cumin, dill, bay leaves, oregano, thyme, rosemary and cilantro. Before cooking, they have to be soaked overnight in cold water, then rinse and cook the beans on low heat (2 or 3 hours), simmer until they are very tender. The everyday use of local fresh and natural seasonal vegetables and fruits is a large part of the Mediterranean diet and various studies show that populations that have a higher intake of fruits and vegetables also have a lower incidence of some cancers and heart disease. We read and hear every day that we should eat fruits & vegetables! But, what kind of fruits and vegetables are we supposed to eat? Those available all year around, full of multi pesticides spraying and plastics!!! The industrial farming in Southern Spain is a massive agri-business where most of the supermarket produce comes from. (It is exported throughout Spain and the rest of Europe). It is called in Spanish "Agricultura bajo plastico". That is why nowadays organic farming is making such a big impact and we are returning to a more natural approach and a healthier diet like our ancestors.

Thousands of studies have confirmed that the intake of organic fruits and vegetables can reduce the risk of chronic illness and improve the quality of life. It is very easy to convert to a Mediterranean diet. We should not have to be on a constant diet to stay lean and healthy, it is all a matter of eating good quality, freshly prepared food in a simple and delicious way. We can do this by choosing seasonal produce from small farmers in the markets and from small specialised shops - you can also find some supermarkets that have a corner of organic produce with other foods. We have plenty of health-shops around for all kinds of high quality foods. It is not so much more expensive than conventional foods, however, I believe that even for health conscious people, it costs them too much to change their habits and many prefer to spend on their image rather than on their health. Personally, I think our health is our greatest and most important asset in life. Numerous studies have suggested that regular, moderate consumption of red wine (1 glass a day) helps to reduce heart disease. Good quality red wines especially the Cabernet – Sauvignon grapes have a higher concentration of antioxidants called polyphenols found in the skin and the seeds of the grapes. Siesta (short nap) is traditionally no longer than 30 or 40 minutes, is used naturally by most of the Mediterranean people, and is more of a light rest than any kind of serious sleeping. Experts have found out that napping might help people to relax, reduce stress levels and so is good for the heart too.
High quality green tea (loose leaves) is another source of antioxidants and is rich in polyphenols and flavanoids found in the grapes and the extra virgin olive oil. Green tea is mostly drunk throughout North African countries, while in Italy; Greece; Turkey; Middle East, Spain and the South of France they prefer coffee which is also healthy if it is of good quality and consumed with moderation like everything else.

What are the specialty Mediterranean dishes?
Spain: Paella (it can be cooked in a healthier way, with less rice or with brown- rice and more vegetables) Tapas, prawns al Pil-Pil, gazpacho… Viva Andalucía! South of France: Bouillabaisse, a delicious soup of all sorts of fish and saffron. Morocco and Algeria: Couscous with lamb or chicken and in Tunisia, couscous with firm wild fish Mezze (appetizers) in the Middle East, especially in Lebanon, Greece, Turkey: Taboule, Hummus, Mouttabal Delicious 'summer grilled sardines' all around the Mediterranean sea!

Would we be missing our cheeseburgers?
Not at all! We can make delicious cheeseburgers at home with good quality extra-lean ground beef in a sandwich with whole-wheat bread and vegetables.

"Tell me what you eat and I tell you who you are". A famous French quote from Jean-Anthelme Brillat- Savarin (the physiology of taste 1825)