HEART & SOUL

Vegetarian Times, Feb, 2001 by Kathy Farrell-Kingsley

GOOD HEALTH AND GREAT TASTE MEET IN THE MEDITERRANEAN KITCHEN

One of the hottest food trends during the past decade has been the much-touted Mediterranean diet. Of course, every country surrounding the Mediterranean has its own unique culture and specialized cuisine, but overall, the diets of all these countries have a few important things in common. Mediterranean people consume a plant-based diet consisting mostly of grains, legumes, pasta and breads, as well as plenty of fresh, ripe fruits and vegetables. Pungent garlic, fresh herbs, sea salt and fragrant spices enhance the flavors in many ways. Throughout the Mediterranean regions, healthy monounsaturated olive oil is the primary source of fat and very few meats or sweets are eaten. Cheese, yogurt and eggs are consumed in moderation, and small glasses of wine are sipped with meals.

The healthful results of abiding by this seemingly decadent diet are astounding. Researchers have studied cholesterol levels, lifestyles and diets of middle-age men on the Greek isle of Crete and in the United States, and they found that the Cretans who followed a traditional Mediterranean diet were much less likely to die of heart disease than the American men in the study. Moderate consumption of wine and reduced intake of saturated fats (mainly from animal products) have been linked both to a lower risk of coronary disease and of certain forms of cancer. Additionally, the Mediterranean diet is high in insoluble fiber, which may protect against colon and rectal cancer.

But the Mediterranean diet isn't only about what you eat. It's a way of life. Researchers are finding that how you eat is as significant as what you eat. Relaxed social meals, a strong network of family and friends and a daily siesta are as salutary as fresh, unprocessed vegetables and large amounts of fiber. Furthermore, including physical activity as a part of one's daily routine prevents obesity and increases a person's quality--and length--of life.

The following delicious recipes are from our cookbook Vegetarian Times Cooks Mediterranean (William Morrow, 1999). Available at major bookstores, on our web site or by calling (800) 793-9161 (ask for item number VT8095).

Provencal Soup with Pistou

SERVES 6 EGG- & DAIRY-FREE

This is a slightly lighter version of a traditional Provencal combination: vegetable soup enriched with pistou. Pistou--a pounded, pesto-like sauce of nuts, olive oil, garlic and basil--is unique to the Mediterranean region of France, since tender basil grows well only in temperate climates. It adds both body and an intense, herbaceous flavor to soups and stews. Simmering the soup with a selection of herbs known as bouquet garni intensifies the flavor. To make a bouquet garni, place 1 bay leaf, 4 sprigs parsley and 2 sprigs thyme in a small square of cheesecloth and tie securely. Then drop it into the soup pot. Discard bundle before serving the soup.

1 1/2 Tbs. olive oil
1 1/2 lbs. new potatoes, cut into 1/2-inch
  cubes
1 lb. carrots, cut on the diagonal into
  1/4-inch-thick slices
1 cup diced celery
1 bouquet garni (see headnote)
Pinch of saffron threads (see glossary),
  crushed (optional)
1/2 lb. green beans, cut into 1-inch
  pieces
1 lb. zucchini, cut into 1/2-inch cubes
1 cup uncooked macaroni shells
1/4 cup chopped fresh flat-leaf parsley

Pistou

1/2 cup hazelnuts
2 cloves garlic
3 cups lightly packed fresh basil or
  flat-leaf parsley
1 small tomato, peeled, seeded and
  chopped
1/2 Tbs. olive oil

1. In large soup pot, heat 1 tablespoon oil over medium heat. Add potatoes, carrots and celery and cook, stirring, about 5 minutes. Add 8 cups water, bouquet garni and saffron if using. Bring to a boil, reduce heat and simmer 10 minutes.

2. Add green beans and continue to cook until vegetables are almost tender, about 25 minutes. Add zucchini and macaroni and simmer until pasta is tender, an additional 10 minutes. Season with salt and pepper to taste, stir in parsley and drizzle with remaining 1/2 tablespoon oil. Remove from heat, cover and keep warm.

3. Make pistou: In small skillet, toast hazelnuts over medium-high heat, stirring often, 5 minutes. While nuts are still warm, place in folded tea towel and rub vigorously to remove skins. Transfer nuts to food processor, add garlic and process until finely chopped. Add basil or parsley and tomato and process, scraping down work bowl as necessary, until mixture forms a smooth paste. (Add water to thin as necessary.) Transfer to small bowl, add salt and pepper and stir in 1/2 tablespoon oil. Ladle soup into shallow soup bowls or transfer to serving dish. Stir in pistou or pass separately for guests to stir in desired amount themselves.

PER SERVING: 336 CAL.; 8G PROT.; 12G TOTAL FAT (1G SAT. FAT); 52G CARB.; 0 CHOL.; 62MG SOD.; 9G FIBER

Salade Nicoise

SERVES 6 EGG- & DAIRY-FREE

Traditionally, this salad from southern France is made with anchovies and tuna. We've taken some liberties with our version, which is perfect for the vegetarian palate. With the additions of marinated red onion and new potatoes, this salad will satisfy the whole family. Adding slices of tempeh or hard-boiled egg gives the salad enough protein to stand on its own as the perfect light lunch.