The Mediterranean Diet Quiz

In honor of May being Mediterranean Diet month, why not test your knowledge of traditional Mediterranean dishes, seasonings, and ingredients? Let Mediterranean Diet Month be your inspiration to try a couple unfamiliar items from this quiz during the month of May….

1.       What is a red, spicy paste used in North African cooking made from red chili peppers, garlic, coriander, caraway seeds, dried mint, fresh cilantro leaves, salt, and olive oil?

2.       What is a fine, granular pasta that resembles rice, frequently used in North African and Middle Eastern cuisine?

3.       What is a creamy dip or spread made of chickpeas, garlic, and lemon, and commonly tahini?

4.       What is a traditional rice dish that originated in Valencia, Spain, and is seasoned with saffron, often made with seafood, but can also be made with combinations of vegetables and meat?

5.       What is a salad made with fresh parsley, mint, and bulgur from Lebanese cuisine

6.       What is a paste of crushed sesame seeds?

7.       What is a thick paste or spread made of olives, capers, and anchovies that originated in Provence, France?

8.       What is a sweet confection made primarily of sesame and honey?

9.       What is are small dishes and snacks, often served in combination at meals?

10.   What is a creamy dip made of eggplant and tahini with lemon and garlic?

11.   What is a cornmeal porridge commonly featured in Italian cooking and served soft or cooled until firm, then sliced for baking, grilling, or frying?

12.   What is are grape leaves stuffed with meat, grains, and/or vegetables found in Turkish and Greek cuisine?

 

Answers:

1.       Harissa

2.       Couscous

3.       Hummus

4.       Paella

5.       Tabbouleh

6.       Tahini

7.       Tapenade

8.       Halva

9.       Meze

10.   Baba Ghanoush

11.   Polenta

12.   Dolma

Dolmades

Dolmades

Seafood Paella

Seafood Paella

Tapenade on Crostini

Tapenade on Crostini

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hummus

Saffron Couscous

Saffron Couscous

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Happy Mediterranean Diet Month!

Did you know that May is Mediterranean Diet Month? The Mediterranean Diet is a way of eating reflective of traditions in the regions surrounding the Mediterranean Sea, in countries like Spain, France, Italy, Egypt, Morocco, Syria, Malta, Tunisia, Turkey, Algeria, Albania, Greece, Israel, Croatia, Libya, and Lebanon.. But, what most people don’t know is that you don’t need to travel around the world to get these heart healthy benefits. It’s remarkably easy to incorporate these types of foods into you and your family’s every day diet!

Embracing the Med Diet is all about making simple but profound changes in the way you eat today, tomorrow, and for the rest of your life. Here are 8 simple steps for good health:

1.       Eat lots of vegetables

2.       Change the way you think about meat

3.       Always eat breakfast

4.       Eat seafood twice a week

5.       Cook a vegetarian meal one night a week

6.       Use good fats

7.       Enjoy some dairy products

8.       For dessert, eat fresh fruit

The Mediterranean Diet also been shown to help:

          Achieve weight loss and weight management goals

          Lower your risk of heart disease and hypertension

          Fight cancers and chronic diseases

          Reduce asthma

          Avoid diabetes

          Resist depression

          Nurture healthier babies

Did you know that the Med Diet has its own food guide pyramid? Here are some tips at following the guide from the bottom (proven to be the most important) all the way up to the top….

          Look for ways to be more active

          Cooking and enjoying time with family and friends contribute to good health

          Every day, eat mostly whole grains, fruits, vegetables, beans, herbs, spices, nuts and peanuts, and healthy fats such as those found in olive oil

          At least twice a week, eat fish and seafood, the best sources of heart- and brain-healthy omega-3s

          Yogurt, cheese, poultry, and eggs are central to the Mediterranean Diet, in rational portion sizes

          Red meat and sweets, at the top of the pyramid, are “sometimes” foods to eat less often.

The Med Diet has specific nutrition “powerhouses” that play a significant role in the health benefits it provides to people all over the world…

          Avocados– high in fiber and packed with monounsaturated fat and vitamin E

          Fish– great sources of heart healthy omega-3 fatty acids like salmon and mackerel

          Tomatoes– vitamin C and lycopene, which is a great antioxidant

          Yogurt– a protein powerhouse containing calcium to strengthen your bones

          Beans– a great sources of protein and fiber

          Nuts, peanuts, and seeds– protein, fiber, AND heart-healthy fats

          Wine– contains powerful antioxidants from the grape skins and the seeds have been shown to reduce the risk of most diseases of aging

          Whole grains– these “good” carbs are packed with nutrients, fiber, and protein

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