I just came across 22 Ways to Eat Like Greek Islander in Health Magazine. The tips are based on the eating habits of people from Ikaria, Greece. The island of Ikaria is known as a Blue Zone -- a region where people are known for leading long and healthy lives. There are more healthy people over the age of 90 there than any other place on earth.
The article is presented in one of those slide show formats that I have a love/hate relationship with -- I like the pictures, but hate taking the time to click through each slide. So, here's a summary with links to the relevant slides to make it quicker for you to jump to what interests you.
Say yes to yogurt -- I thought it was odd that plain greek yogurt isn't included in the Sonoma diet. When I contacted them, this was their response "The Sonoma Diet has doesn't place a lot of emphasis on dairy. Those dairy choices suggested in Wave 1 are lower in natural sugars. Since Greek yogurt is quite a bit lower in carbohydrates than traditional yogurt, it would be an excellent choice in all Waves."
Choose whole-wheat pasta -- I've always thought whole-wheat pasta was seriously second rate, but now that I can find Delallo brand pasta (what I grew up with in the Pittsburgh area) right in my neighborhood Giant, I've converted.
Try a salmon burger -- One of my challenges is to eat more fish at home. I absolutely love seafood, but my family doesn't, so I don't often cook it myself. Maybe salmon burgers would appeal to everyone. They include a link to this simple recipe , but it reminded me that I have a good one that I should make more often. I'll paste it below.
Make your own salad dressing -- It's quick and easy to whisk some vinegar or lemon juice with olive oil to make your own dressing. The usual ratio is 3:1 -- three parts oil to one part vinegar. When you're in the mood for something more complex, try some of these dressing recipes from Bon Appetit.
Eat red meat sparingly -- Did you know that you can have a more positive impact on the environment by eliminating meat from your diet just one day per week than you can by sourcing everything you eat locally? Learn more about Meatless Mondays .
Enjoy a glass of wine -- Wine is a common factor in most of the Blue Zones and certainly consistent with a Mediterranean diet. Wine is mentioned in the article, but it doesn't have a slide dedicated to it. Surely that's an oversight, so I've taken the liberty of adding it here.
the dressing by stirring together yogurt, mint, lime, and garlic. Season with slat and pepper. Set aside.
medium bowl, mix together the salmon, egg, parsley, onion, breadcrumbs,
lemon juice, sumac, and red pepper flakes.
Form into four firmly packed parties. Add more breadcrumbs if necessary to
a skillet or a grill, cook patties over medium heat for about 4 minutes
per side or until nicely browned.
burgers topped with yogurt dressing.
Nutrition information per serving: calories; 186, protein 21g; carbohydrates 9
g; total fat 7 g; saturated fat 2 g; cholesterol 101 mg; sodium 146 mg; fiber
I wish I could site a source for this recipe, but I don't remember where I got it from and I can't find it online.