The Mediterranean Diet is something that I'm very intrigued by these days for obvious reasons, with all of the health benefits, plus, I love that Feta cheese is just about in every dish. ;-) To my surprise, after researching this popular diet, I found that this "diet" hardly looks like a "diet" at all. As Cooking Light Magazine explains, "A perfect plate reflecting the Mediterranean diet is nutritionally balanced, diverse, and full of color, flavor, and texture. It’s crisp, leafy greens; deep purple grapes; ruby-red salmon; vibrant rainbow carrots; and nutty, crunchy farro. It’s Greek yogurt topped with figs, dates, and a drizzle of honey. Is your mouth watering? That’s exactly the point—the Mediterranean diet should never feel restrictive. Instead, it’s an enlightened way of eating defined by plant-based foods such as vegetables, fruits, healthy grains, legumes, nuts, and seeds. The Mediterranean diet is not a low-fat diet. Fat is actually encouraged, but only healthy varieties such as monounsaturated fat from olive oil and polyunsaturated fat (specifically omega-3 fatty acids) from certain fish and shellfish. Unhealthy fats such as trans fats and saturated fats, which are often found in processed foods and red meat, are discouraged. While the Mediterranean diet is strongly plant-based, it is not exclusively vegetarian. Fish, shellfish, and a little poultry are welcome, but they should never trump whole grains, fruits, vegetables, or legumes in a meal." I am truly obsessed!
Here's the first recipe I attempted with the MD, and David and I both really enjoyed the freshness of this dish with the basil, tomatoes, artichoke hearts and onion...YUM! The crowning touch being the simply delicious, garlicky, lemon sauce, that is the perfect accompaniment to all the veggies and pasta. I improvised a little because I didn't have green onions on hand, so I used chopped red onion instead. I had Roma tomatoes instead of cherry and they both worked out just fine. And of course, I always double the garlic that is called for in just about every recipe. This was a nice, light lunch and one that I will be adding to the repertoire. Stay tuned for the spanakopita that I made that turned out equally as delicious as this dish.
1 lb thin spaghetti
½ cup extra virgin olive oil
4 garlic cloves, crushed
Salt
1 cup chopped fresh parsley
12 oz grape tomatoes, halved
3 green onions, top trimmed, both whites and greens chopped
1 tsp black pepper
6 oz marinated artichoke hearts, drained
¼ cup pitted olives, halved
¼ cup crumbled feta cheese, more if you like
10-15 fresh basil leaves, torn
Zest of 1 lemon
Juice of 1 lemon (optional) or cut lemon into wedges to serve on the side or both
Crushed red pepper flakes, optional
Follow package instructions to cook thin spaghetti pasta to al dente, about 8 minutes.
When pasta is almost cooked, heat the extra virgin olive oil in a large cast iron skillet over medium heat. Lower the heat and add garlic and a pinch of salt. Cook for 10 seconds, stirring regularly. Stir in the parsley, tomatoes and chopped green onions. Cook over low heat until just warmed through, about 30 seconds or so.
When the pasta is ready, remove from heat, drain cooking water and return to its cooking pot. Pour the warmed olive oil sauce in and toss to coat thoroughly. Add black pepper and toss again to coat.
Add the remaining ingredients and toss one more time. Serve immediately in pasta bowls, and if you like, top each with more basil leaves and feta.
Serve with lemon wedges on the side.
**Recipe adapted from The Mediterranean Dish
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