Eating the the Mediterranean Way

The Mediterranean way of eating draws inspiration from the traditional cuisines of Greece, Spain, Italy, and southern France. It's focused on eating mostly from five food groups: fruits and vegetables, whole grains, beans, healthy fats (from olive oil, nuts, and seeds), and fish.

The approach is nutritious and flavorful, with meals rich in antioxidants and aromatic herbs and spices, making healthy eating something you can look forward to. You can enjoy moderate amounts of dairy, eggs, and poultry, and red meat is included occasionally in smaller portions.

My friend Cathy

is a guest foodie today on Ever Ready, sharing her expertise with a delicious meal based on the Mediterranean principles.  The recipes are included below. Thanks, Cathy, for sharing your tasty recipes. 

Tilapia with Corn Salsa

Cook's Notes: The recipe serves four. 

Ingredients:

• 4 tilapia fillets (6 ounces each)
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (11 ounces) whole kernel corn, drained
• 1/2 cup Italian salad dressing
• 2 tablespoons chopped green onion
• 2 tablespoons chopped sweet red pepper

Directions:

• Drizzle both sides of fillets with oil; sprinkle with salt and pepper. 
• Broil 4-6 in. from the heat until fish flakes easily with a fork, 5-7 minutes. Meanwhile, in a small bowl, combine the remaining ingredients. Serve with the fish.

Parmesan Roasted Asparagus with Tomatoes & Balsamic

Ingredients:

• 1 bunch asparagus, trimmed
• 1 pint cherry tomatoes, halved (or quartered depending on their size)
• 2-3 garlic cloves, minced
• ½ cup shaved parmesan
• 1 tablespoon olive oil
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 7 large basil leaves, sliced thin
• Balsamic reduction (store-bought or homemade)

Directions:

• Preheat your oven to 425 degrees and line a large baking sheet with parchment paper.
  
• Then toss your tomatoes, minced garlic, and 1 teaspoon of olive oil together in a bowl. Season it with salt and pepper to taste, then set it aside.
  
• Next, snap the ends off your asparagus and add them to a large bowl. Toss them with ¼ teaspoon salt, ¼ teaspoon black pepper, and 1 tablespoon of olive oil, and arrange them in a horizontal line on your prepared baking sheet.
  
• Sprinkle your Parmesan cheese evenly over the asparagus and spoon your tomato mixture over the top. 
  
• Place the pan in the oven and roast for 12-15 minutes (or until the asparagus and tomatoes are tender).
  
• Once done, sprinkle your sliced basil over the tomatoes and drizzle with your balsamic reduction. (Alternatively, you can drizzle each individual serving with balsamic and not the entire tray.) Serve immediately.