Eleanor Frederick / For The Times-News| Times-News
Ready to enjoy a way of eating that is great tasting and good for you? Then the simple, delicious and satisfying Mediterranean way of eating may be right for you.
Created by N.C. State Extension and the Community and Clinical Connections for Prevention and Health Branch of the North Carolina Division of Public Health, MedInsteadofMeds.com is filled with recipes and resources that make Med Month a great time of year to start eating the Med way.
The Med way reects a way of eating that is traditional in the countries that surround the Mediterranean Sea and includes fruits, vegetables, whole grains, fish, nuts, seeds, and olive oil and limits highly processed foods and added sugar. This approach to eating has been extensively studied and is associated with promoting health and decreasing the risk of many chronic diseases including some forms of cancer, Type 2 diabetes and cardiovascular disease.
As such, the Mediterranean way of eating is recommended around the world, including in the 2015-2020 Dietary Guidelines for Americans.
In 2019, the Mediterranean diet won the gold as 2019's best overall diet in rankings announced recently by US News and World Report. The analysis of 41 eating plans also gave the Mediterranean diet the top spot in several subcategories: best diet for healthy eating, best plant-based diet, best diet for diabetes and easiest diet to follow.
More: Lighten up your favorite comfort foods
Fortunately, the Med Instead of Meds program isnt all about pasta and olive oil (although theres nothing wrong with those tasty ingredients!) The program also lends itself to creative and delicious uses for much of the fresh harvest available in fall.
Wild mushrooms and barley risotto
Serves 6
Barley is a great grain with lots of nutty flavor and a nice bite. We often see barley in soup, but it can be used for many dishes. This risotto takes advantage of this grains great taste and creamy texture when cooked using this method. Risotto is often thought of as a dish made with rice, but it is actually a cooking method. It seems hard at first, but it is not difficult. Just get a glass of your favorite beverage, stand and stir and contemplate life for a few minutes. The extra effort is worth the trouble. This dish is a great example of adding lots of vegetables in a grain dish to decrease calories and boost fiber.
Ingredients:
6 cups mushroom, vegetable, or chicken broth
1 cups water
3 tablespoons olive oil
1 cup minced onion
cup red wine
3 cups sliced or coarse chopped mushrooms, any variety or combination
1 cups uncooked barley, rinsed (do not use quick cooking)
6 cups baby spinach or Swiss chard (chopped)
cup grated parmesan cheese (omit to make this dish vegan)
1 tablespoon butter (omit to make this dish vegan)
2 teaspoons balsamic vinegar
Freshly ground pepper to taste
Directions:
1. In a medium sauce pan, bring broth and water to a simmer.
2. Heat oil in a large Dutch oven or large chefs pan. Add onion and cook for 2 minutes.
3. Add red wine and cook until almost evaporated.
4. Add the mushrooms and cook stirring often until they begin to release their juices.
5. Add barley and cook for 1 minute.
6. Add 1 cup of warm broth and stir continuously until almost all of the liquid is absorbed.
7. Continue adding broth 1 cup at a time while stirring. Keep adding broth until barley is cooked through and tender (about 35-45 minutes). Add a bit more broth. Dish should be a bit loose at this point as it will continue to thicken.
8. Stir in spinach and allow to wilt.
9. Add more broth if the dish is too stiff.
10. Stir in balsamic vinegar, cheese and butter if using.
11. Taste and add pepper and adjust seasoning if needed.
Apple cucumber slaw
Serves 2
Dont just pickle those end of the season cucumbers. Combine them with crisp apples and other veggies that have a crunch for a light and easy fall salad.
Ingredients:
1 apple, cut into matchsticks (use a sweet apple such as Red Delicious, or a tart apple such as Granny Smith)
English cucumber or garden cucumber, chopped,
sweet onion, chopped
2 celery stalks, chopped fine
cup white wine vinegar or rice wine vinegar
Salt and pepper to taste
Directions:
1. Combine all ingredients in a large bowl.
2. Serve immediately, or chill in refrigerator until serving.
Microwaved baked apples
Serves 2
This is a super easy and super delicious dessert or snack. Any apple will work, but firm apples such as Fuji, Gala, or Braeburn work best. You can change it up with different spices to suit your tastes.
Ingredients:
2 apples
2 tablespoons brown sugar
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
Directions:
1. Core the apple, leaving the bottom intact.
2. In a bowl, mix brown sugar, cinnamon, and nutmeg. Spoon the sugar mixture into the apples.
3. Place the apples in a deep casserole dish and cover with the lid.
4. Microwave for 3-4 minutes or until tender.
5. Let the apples sit for 2 minutes before serving.
Eleanor Frederick is the family and consumer sciences agent for the Alamance County Cooperative Extension Service.
The following story appears in the Sept. 2020 edition of Alamance Living magazine. If you want to read more stories like this, pick up a copy of the magazine at various locations in Alamance County, or call 336-227-0131 to subscribe so issues will be mailed to your home.
See the rest here:
Enjoy Autumns bounty the Mediterranean way - Burlington Times News
