The Mail-Order Catalog for Healthy Eating

Mediterranean Diet Delights

Penne with Swiss Chard and White Beans
Fattouche Salad
Moroccan Lentil and Garbanzo Soup (Harira)

The value of Mediterranean-style eating has been borne out by years of research. Numerous studies have shown that the lifestyle and dietary habits of Greeks and Italians, among other regional nationalities, contributes to long life expectancy and low rates of heart disease, cancer, and other chronic disease.

Because Mediterranean cuisine encompasses a number of nations, climates, and topographies, it is not always easy to define it in a nutshell. Some of the regions whose cuisine is considered Mediterranean are Italy, Greece, Spain, Israel, Lebanon, Morocco, and coastal Egypt and France. Common to these national cuisines is an affinity for olive oil (in fact, the use of olive oil in some regions delivers 40% of daily calories from fat, yet without adverse effect, due to its composition).

The diet is largely plant-based, filled with a profusion of vitamin- and antioxidant-rich fresh fruits and vegetables, high-fiber grains and legumes, and complex carbohydrate-rich pastas and breads. Garlic is used generously in nearly every region. And every cuisine utilizes plentiful herbs and spices to play up its unique character—from Morocco’s sweet mixes of cinnamon, ginger, and turmeric to Italy’s aromatic herbs—basil, marjoram, oregano, rosemary, and more.

PENNE WITH SWISS CHARD AND WHITE BEANS
Serves: 6

Swiss chard is a beloved kitchen-garden vegetable in Italian cuisine. Combined with white beans (cannellini) and tomatoes, this stick-to-your-ribs pasta dish will satisfy the heartiest of appetites.

1 good-sized bunch Swiss chard (about 10 to 12 ounces)
10 to 12 ounces penne pasta
2 tablespoons extra-virgin olive oil
1 large onion, quartered and thinly sliced
3 to 4 cloves garlic, minced
1/4 cup dry white wine or water
1 1/ 2 to 2 pounds diced ripe tomatoes (substitute one 28-ounce can diced tomatoes if good, fresh tomatoes are unavailable)
16-ounce can large white beans (cannellini), drained and rinsed
1/4 cup raisins or currants
Salt and freshly ground black pepper to taste
Grated fresh Parmesan cheese, preferably organic, or Parmesan-style soy cheese for topping, optional

Remove the stems from the Swiss chard and rinse it well. Drain lightly and chop the leaves coarsely. Bring water to a boil in a large pot. Cook the pasta in rapidly simmering water for 10 to 12 minutes (or according to package directions), until al dente, then drain.

In the meantime, heat the oil in an extra-large saucepan or steep-sided stir-fry pan. Add the onions and garlic and saute over medium heat until the onion is golden, about 5 minutes.

Add the wine or water and the chard. Cover and cook just until the chard wilts down, stirring once or twice, about 3 minutes.

Stir in the tomatoes, beans, and raisins or currants. Cook just until everything is well heated through, another 4 to 5 minutes.

Combine the cooked pasta with the sauce in a large serving bowl. Toss well, then season to taste with salt and pepper, and toss again.Serve at once. Pass around some fresh Grated Parmesan cheese for topping, if desired.

FATTOUCHE SALAD
Serves: 4 to 6

Not as well known in our culture as is tabouleh, which is like this, a Lebanese salad, fattouche is just as delicious. It gets its characteristic touch from the use of small bits of toasted pita bread.

2 large pita breads
4 ripe flavorful plum tomatoes, or 3 medium tomatoes
1 medium cucumber, peeled, quartered lengthwise, and sliced
3 to 4 scallions, minced
1/2 cup chopped fresh parsley
1/4 cup olive oil
Juice of 1 lemon
1/2 small head dark green lettuce, torn, optional
Salt and freshly ground pepper to tast

e Toast the pita breads in a 375-degree oven or toaster oven until golden and just beginning to become crisp, about 8 minutes. When cool enough to handle, tear into bite-sized pieces or cut into 1-inch squares with kitchen shears or a sharp knife.

Combine the remaining ingredients in a serving bowl. Add the cut pita and toss again. Serve at once.

MOROCCAN LENTIL AND GARBANZO SOUP (Harira)
6 servings

This flavor-packed Moroccan soup is perfect for the transitional evenings of late summer. It’s more substantial than midsummer’s cold soups, yet the fresh tomatoes and cilantro remind the palate that summer is still very much with us.

2 tablespoons olive oil
2 large onions, chopped
3 large celery stalks, diced
2 cloves garlic, minced
3/4 cup dried lentils, rinsed and sorted
1 teaspoon turmeric
1 teaspoon cumin
1/2 teaspoon grated fresh ginger, or 1/4 teaspoon dried
1/2 teaspoon cinnamon
2 cups diced ripe tomatoes
16-ounce can chickpeas, drained and rinsed
Juice of 1/2 lemon (slice the remainder thinly for garnish)
1/2 cup chopped fresh cilantro
Salt to taste

Heat the oil in a soup pot. Add the onions and saute over medium heat until translucent, about 5 minutes. Add the celery and garlic and saute until the onions are golden, another 5 to 7 minutes.

Add 6 cups water, along with the lentils, and spices. Bring to a simmer, then cover and simmer gently until the lentils are just tender, about 30 to 35 minutes.

Add tomatoes and chickpeas. Adjust the consistency with more water if needed, and adjust the spices to taste. Simmer for another 10 to 15 minutes over very low heat. Stir in the lemon juice and cilantro and season to taste with salt. Serve hot or just warm, garnishing each serving with one or two thin lemon slices.

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