The Mediterranean Diet and Food Pyramid
Organic Runner Dad recently returned from his American Egg Board meeting where they had spent some time talking about the benefits of the Mediterranean Food Pyramid. The Mediteranean Food Pyramid was initially introduced in 1993 by, ” the Harvard School of Public Health, and the European Office of the World Health Organization,” and is, “now universally recognized as the “gold standard” eating pattern that promotes lifelong good health”(Source). The beneficial foods in this diet as shown in the bottom of the pyramid are fruits and vegetables, nuts, oils, fish, and seafood, beans, and healthy grains. This way of eating has been shown to reduce heart disease and cancer and even the Parkinson’s and Alzheimers (Source: The Mayo Clinic Online).
We have never been a family that diets however we are very conscious about the way that we eat because of the active lifestyle that we lead and also having our family business be organic egg farming. I also come from a family of “foodies” and also with my holistic health coaching certification I am very interested in learning everything that I can about food and the different benefits of certain styles of eating. Organic Runner Dad was very enthusiastic about trying to reduce the amount of red meat that we eat and to add in more fish and seafood which can be a great source for lean protein and also offer the benefits of having higher levels of beneficial nutrients such as Omega-3’s.
In the past couple of weeks we have been working on adding more fish recipes into our weekly menu and have been exploring with different flavors that go with certain kinds of fish. Last week I decided to add in some Mediterranean flavors to our usual baked haddock. I hope you enjoy my recipe!
- Fresh Haddock
- 1 Tablespoon Olive Oil
- 2 Cloves of Garlic Minced
- 1 Can Crushed Organic Tomatoes
- 1/4 White Wine
- Salt and Pepper to Taste
- 1/2 Can Organic Cannellini Beans
- 1/4 Organic Cherry Tomatoes Sliced
- Crumbled Organic FETA Cheese
- Organic Asparagus (or sliced organic Zucchini)
- **Possible Add-On Kalamata Olives
- Preheat Oven to 350 Degrees
- Heat olive oil in Iron Skillet.
- Mince garlic.
- Add minced garlic to skillet for 1 minute or until aromatic
- Remove skillet from heat and add 1/4 cup white wine and crushed tomatoes.
- Add Salt and pepper to taste
- Return skillet to heat and simmer on low for 110 minutes.
- Snap ends off asparagus, rinse and place in the bottom of your baking dish.
- Meanwhile place haddock in an un-greased baking dish.
- Remove sauce from heat.
- Pour cannellini beans over fish.
- Pour Tomato Sauce over fish.
- Crumble Feta Cheese on top.
- Bake Fish in Oven for 10-15 minutes until fish is opaque
- Serve and enjoy with a nice glass of white wine!