How well do you know your seeds? Find out which are best for the Mediterranean diet and everyday eating. Seeds are a great addition to the Mediterranean diet plan. Sprinkle them on salads, eat them with fresh fruit and yogurt, toss into a stir-fry dish, blend them into smoothies, mix into flour when baking muffins, and add them to your trail mix. They are small, but they pack a powerful punch of nutrition.
Check out the different types of seeds to choose from.
Most seeds taste better after they have been toasted. Shake seeds in an ungreased skillet over medium heat for about 3-4 minutes, depending on the thickness of the seeds. Watch the pan closely so that you don’t over toast and burn the seeds.
However you choose to use these seeds, you'll derive health, taste and substance from them! For more food, wine and recipes, check out Sally Bernstein!
How well do you know your olive oils? Spinach, walnuts, oat products, broccoli, blueberries, dark chocolate and olive oil—what do all these foods have in common? They are all rich in antioxidants, a central theme of the Mediterranean Diet, which came about after the dietary patterns of southern Italy, Greece, Spain and Morocco were studied.
Healthy fats, fruits, vegetables, and whole grains are all part of the diet. Olive oil, which contains a very high level of monounsaturated fats, is the main fat promoted in this diet and it is characteristic of the Mediterranean diet.
This is an easy-to-make, yet healthy vegetable side dish that uses EVOO, extra virgin olive oil, a characteristic of the Mediterranean Diet.
Roasted sweet potatoes or acorn squash are great additions for any main dish. And, they're healthy! For more food, wine and recipes, check out Sally Bernstein!
What is the difference between jam, jelly, marmalade, preserves, conserves, fruit butter, or fruit curd? This can be a tough question to answer. These "jams" are all similar, but each one is different from the rest. Some use an ingredient called pectin, which is a natural, gelatin-like substance that is added to fruit to help it thicken. It is available in dry and liquid form. Most of these are sweet, fruit-based offerings, but some are tart and others are savory. Most of the items below are stored in glass jars, although cans and plastic packets are also used.
A jam made of whole or large pieces of different fruits stewed in sugar or syrup. These 4 items are cooked together until thick: various fruits, sugar, nuts and sometimes raisins. This mixture can be used as an accompaniment to meats or spread on biscuits or toast.
Stew fresh fruit, sugar and spices until thick, such as apple butter, which contains fresh apples, cider, sugar and cinnamon. There is actually NO butter in Fruit Butter as this term refers to its spreadability.
This creamy spread, think lemon curd, is made with the zest of the fruit, eggs, butter, sugar and citrus fruit. Curds are usually more tart than sweet and can be made in a variety of flavors, including cranberry, blood orange, lime and strawberry.
Start with fruit purees and add sugar and pectin until thickened. This creates a smooth finished product with a semi-jellied texture. Jams are usually made from one fruit, not a combination of various fruits.
This clear liquid is made from sweetened and jelled fruit juice, to which pectin and an acid, such as lemon juice, are added. Jelly is another smooth finished product.
We usually think of orange marmalade (made from Seville oranges) but there are also many other marmalades, such as onion marmalade and beet marmalade. In other words, marmalade includes the zest and flesh from citrus fruits or vegetables.
Similar to conserves, preserves are made from whole or large pieces of fruit. The fruit, usually cooked with sugar and pectin, can be spread on biscuits or toast.
For more food, wine and recipes, check out Sally Bernstein!