Low-fat diets have proven to be too restrictive for many individuals, which is why the new Mediterranean diet has been deemed a great alternative. This diet, based on the results of a particular scientific study, is effective, all while still allowing individuals to enjoy the food they eat.
The Mediterranean diet focuses on an increased consumption of legumes, fruits, and vegetables. This is combined with a moderate to relatively high intake of fatty fish. According to a study conducted by the American Heart Association (AHA), this diet is effective in minimizing an individual’s risk of sustaining a heart attack and stroke.

Deemed a very flavorful diet, the Mediterranean diet requires that individuals consume a high level of unsaturated fats, such as olive oil, while reducing the amount of saturated fats, dairy products, and meat consumed. This diet demands only a modest consumption of alcohol. If any is to be consumed, wine is the healthiest alternative. This Mediterranean diet has shown to reduce the chances of becoming inflicted with Alzheimer’s disease, cancer, and type 2 diabetes.

The results from the study conducted by the AHA were obtained by first gathering 202 heart attack survivors and dividing these people into three groups. Each group was to adhere to one specific diet type – a low-fat diet, the Mediterranean diet, or a doctor-recommended diet – for four years.

What the AHA discovered was that 83 percent of the group that was on the Mediterranean diet survived second heart attacks, strokes, and other heart-related illnesses. In contrast, only 53 percent of the individuals who were put on the low-fat and doctor-recommended diets achieved the same success.

Given these findings, it is clear that it is not simply just fat that causes heart-related diseases. Instead, it is the wrong kind of fat. Healthy fats – mainly, saturated fats – are actually good for the heart. The validity of this premise is evident in the low incidence level of heart attacks and strokes in the Mediterranean region, where olive oil, fatty fish, and nuts are major components of the daily diet.
mediterranean diet, healthy mediterranean food

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One part vinegar to three parts oil, seasoned with salt, pepper and Dijon mustard (proportions of a teaspoonful of mustard for a half cup of dressing) are the classic proportions of vinaigrette dressing. Because the taste of balsamic vinegar can be very strong, or in cases of olive oil or a light vegetable oil, proportions recommended are one part vinegar to four or five of oil. You may also enjoy additional flavorings of herbs like chives and sage, finely chopped ginger root or shallot. It all depends on your taste preference and what the dressing will accompany, but some people find garlic is not good with the sweetness of vinegar.

balsamic vinaigrette

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To find the most authentic version of aceto balsamic tradizionale, look for bottles corked and sealed with wax or a lead capsule, a ribbon or stamp of the producer’s insignia prominently on display. The very phrase “aceto balsamico tradizionale” is regulated by the Italian law and any product with that name will ensure that either Modena or Reggio Emillio was the point of origin. You will not, however, find an age on the bottle.

Although the Italian government reserved the term “balsamico” as well as references to Modena or Reggio Emilia for only “tradizionale,” pure, 12-year-old balsamico, United States law allows any vinegar to bear the name balsamic. It also allows manufacturers to place numbers on the labels like “6” or“21” which don’t refer to the years the product was aged. Posting the age of the vinegar is actually illegal in the United States, but customers may erroneously assume that’s what the number represents.

In the fall, during the Italian grape harvest, the careful and meticulous vinegar process is begun with the harvest of the white occhio di gatta and Spergola or red Labrusco and Berzemino grapes . The tart Trebbiano variety is the grape of choice, however, but regulations allow the others to be used as well. To reduce the release of tannins in their skin, the grapes are gently crushed and the liquid simmered. After about 25 percent of the liquid evaporates, a sweet syrup “must” is left to be poured into large chestnut or mulberry barrels where it is left for a year.

Oxidation occurs in the air space left in the barrel, allowing the wine yeast to feed on the must’s sugar. Alcohol is produced and at the same time, through much more slowly, the acetic bacteria consuming the alcohol turns it into acetic acid. The yeasts are not able to consume all of the high sugar content, leaving what remains to sweeten the vinegar.

A variety of wood barrels, among them cherry, chestnut, ash, mulberry, locust and even juniper, lend their particular character to the vinegar as it is decanted in ever smaller barrels. Each year, it will lose from 10 to 25 percent of its volume. A dozen years in the barrels mellows the vinegar’s flavor and as it continues to age, three changes occur: it thickens, increases in complexity with traditional sweet and sour nuances, and darkens in its golden amber color.

Surprisingly, the Marsala used with veal scaloppini and saltimbocca may be substituted with balsamic vinegar. And because of the sweet and sour balance, more modestly-priced balsamic vinegars can be used in recipes for duck and pork, as well as in delightful dark sauces for venison, wild duck, dove and quail.
aceto balsamico tradizionale

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If you are wondering where balsamic vinegar does best, remember it will do well wherever a little sweetness would be welcome. It is highly prized by master cooks for adding depth of taste to fish, poultry and grilled vegetables. It might be drizzled over onions or tomatoes, or lightly introduced to tomato and mozzarella insalata caprese. The flavors of strawberries and heirloom tomatoes will be greatly enhanced by what has been described as balsamic’s dense and aromatic taste. In Italy, pears sprinkled with parmesan and the best balsamic traditionally end a fine meal.

Combine balsamic with extra virgin olive oil in vinaigrette dressing and use with lobster and scallops, or globe artichokes and asparagus. Choose winter vegetables such as squash, sweet potatoes, carrots and turnips, or coldweather greens like Belgian endive, frisee, or radicchio, and drizzle with a delightful nut oil and balsamic dressing for a delectable combination.
All balsamic is not created equal. Only a tiny proportion – less than 3,000 gallons of the genuine Aceto Balsamico Tradizionale - is produced each year, all made near Bologna, in the historic town of Modena or in nearby Reggio Emilia.

Look for “tradizionale” on the label, a guarantee that traditional methods were used during production in one of these locations. The process of transforming the Trebbiano grape into genuine traditizionale balsamic begins as the juice, or “must,” of the grape is boiled down by more than half to a dark, sugar-laden syrup which will impart the distinctive sweetness to the finished product. The syrup ferments in the open air in oak casks then is transferred to ever-smaller casks of various woods for a long evaporation and aging process, finally resting in a cask of juniper. From this meticulous process emerges the unique artisan balsamic vinegar which matches measure for measure the prices of the finest Pinot Noir or Bordeaux wines.

Fine balsamic, aged 25 years or more, can even be sipped from a glass like Port. It will not deteriorate after opening, oxygen being part of the aging process, but you should never expose it to heat. Treasure your bottle as the finest of condiments, and share it with deserving family and friends on the most special of occasions.

Other more modest versions of balsamic vinegar, priced at $20 and up are also made in Modena and elsewhere, and are invaluable as marinades or sauce and dressing flavoring. They can even be simmered ever so briefly with no damage to their character. Just remember there are very poor balsamics, as well, and you will get what you pay for.

balsamic vinegar, gourmet balsamic

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Vinegar derives its sour flavour from the process by which it is made. Vinegar is created by biological processes that firstly cause sugar to turn into alcohol and the second process introduces harmless bacteria that change the alcohol into acetic acid. The origins of the word vinegar can be found in the French for sour wine “vin aigre”.

There is an extensive list of the types of vinegar created all over the world. The character of each type of vinegar is largely due to the abundance of the base ingredient particular to the country in which it is created. For example, in the United States a popular vinegar is cider vinegar which is made from apple cider and distilled white vinegar. In the Far East, namely China and Japan it is unsurprising that the vinegar most widely used is made from fermented rice and has a less robust yet sweet flavor. Malted barley is a popular crop in Great Britain and is used to create their own particular malt vinegar which again is mild in flavor. Mediterranean countries favour the use of red and white wine to create their vinegar especially in France. Italy produces a balsamic vinegar which is made from
Trebbiano grapes. The process by which balsamic vinegar is similar to vintage wine and is aged slowly in oak barrels, hence the end product is smooth and sweet more expensive than most vinegars.

Deciding on which type of vinegar you prefer is subject to your personal taste, so it is a good idea to sample each different type before using. Below is a list of different types of vinegar and their individual characteristics which may help you to make the perfect choice:

White wine vinegars are less robust than red and are well suited to fish or poultry dishes.

Red wine vinegars are full bodied and are often used as a marinade for red meats.

Rice wine vinegars are mild and sweet in flavor and can be used to complement a dish that contains chicken or fish.

The flavor of apple cider vinegar complements stews and chutneys and can also be used as a marinade or added to a salad of roasted garlic and potato.

A word of advice to remember when using vinegar is that, because of its acidity it will have a reaction to aluminium. It is always advisable to use kitchen implements that are made of either wood, plastic, stainless steel or glass when using vinegar. It is also important to store vinegar correctly in a cool dark area. If kept in an airtight container vinegar will keep for up to two years but only for up to six months once it has been opened.

If you wish to create a dressing for your salad that is calorie reduced it is best to use a milder flavoured vinegar so that the oil to vinegar ratio can be reduced. Vinegars such as champagne, rice, fruit or balsamic are ideal for this purpose.
assorted vinegars, vinegar varieties

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You may have chosen and bought the freshest, most inspired seasonal salad vegetables but without a salad dressing the combination of chosen produce seems uninspired and boring. A salad dressing will complement and bring out the full potential of all your salad ingredients and all their natural flavors.

It is fair to say that there are some good quality salad dressings on the market but they contain a high percentage of additives and stabilizers such as salt, xantham gum, sulfites and added sugar. Creating your own salad dressing is a much healthier option and makes more sense economically especially when compared with some of the more expensive shop bought brands. An added benefit to making your own salad dressings is that you can choose the exact ingredients that you prefer most and your dressing will undoubtedly have a superior flavor.

A selection of wonderful, fresh, healthy salad vegetables deserve a salad dressing of equal quality, so do justice to delicious salad produce and create a delicious dressing at home and don’t be tempted to compromise with a ready prepared variety.

The simplest dressing of all is vinaigrette. Vinaigrette is made by combining oil and vinegar, and, although there are many other ingredients that can substitute for vinegar if preferred, it is important to create the right balance of oil and vinegar by using one part vinegar to three parts oil. If you are concerned about health issues a ratio of to parts oil to one part vinegar will achieve good results.

There are many different types of oils and vinegars which can be used to create a simple vinaigrette but the basic ingredients are always extra virgin olive oil, red wine vinegar and salt and pepper.

If you feel in a creative mood, why not choose less basic ingredients to produce a unique vinaigrette. There is a multitude of extraordinary oils and vinegars available, for example, you may like to try a citrus based vinegar such as blood orange, or take inspiration from the East and experiment with a rice vinegar. The choice of ingredients doesn’t end with vinegar; the variety of different oils is just as extensive. Nut, fruit and vegetable oils such as walnut, avocado and rosemary are just a few of the choices available to you. If you are still looking for that defining ingredient you could replace the vinegar content with fruit juice which could include citrus juice or even apple juice.

When creating your own vinaigrette you will find that you need an agent which will help to combine the oil and vinegar, add extra flavor and give a certain amount of body to your dressing. There are many ingredients that will help you achieve this outcome but mustard is a firm favourite. Other suggested ingredients that can be added to vinaigrette are herbs which can be either fresh or dried, crushed garlic, nuts, diced shallots, and citrus fruits that have been chopped and diced.

Before creating your own recipe vinaigrette it is important to know that the each different type of olive oil can taste quite different to another depending on the region in which it is produced so it is always advisable to sample a little prior to use. You should also be aware that olive oil can spoil if not stored correctly. For best results olive oil should always be kept in an area that is cool and dark, whether it is in your kitchen or pantry.

Once you have chosen your desired ingredients you can prepare your vinaigrette dressing. Each serving should be about the size of one tablespoon. Ideally, vinaigrette should be served with your salad immediately but if not you can store in the refrigerator for up to fourteen days.
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Fresh asparagus is usually available in the early spring. Any number of fresh or seasonal vegetables can be used with this recipe. Broccoli, cauliflower, carrots, baby squash or zucchini, will work well. Do not overcook the vegetables. You may want to adjust the time you blanch the vegetables according to their size and how they are cut.

Ingredients:
1 pound fresh asparagus tips and spears, trimmed
one quarter cup extra-virgin olive oil
one tablespoon Gran reserva balsamic vinegar
a dash of sea salt and fresh ground pepper

Method:
Preheat oven to 400° F. Lightly oil a flat baking sheet. Bring a medium sized pot of water to boil. Add salt. Blanched asparagus spears in the boiling water for 30 seconds.
Remove asparagus and immediately cover them in ice water to stop the cooking. Be sure to fully immerse the vegetables. Drain asparagus and place on the oiled baking sheet. Drizzle asparagus with extra-virgin olive oil and roast in the oven for 12 to 15 minutes. Asparagus should be tender and lightly browned. Remove asparagus spears and tips from the baking sheet, place on a serving platter, and drizzle liberally with balsamic vinegar.
roasted asparagus, asparagus with balsamic

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2 2.5-lb fryer’s, cut into portion size pieces
one half cup all-purpose flour
one half teaspoon salt
quarter teaspoon pepper
one half cup olive oil
two cloves garlic, sliced thin
1 teaspoon rosemary, finely chopped
eight strips of anchovy, chopped fine
one half cup wine vinegar or cider vinegar
1 cup Burgundy wine, you can also use Chianti wine
one quarter cup tomato sauce
one half cup hot water with one tablespoon instant chicken bouillon dissolved in it

Dry pieces of chicken with paper towels. Mix the flour, salt and pepper together well and sprinkle on all sides of the chicken pieces. Let stand for 15 minutes.
Heat the olive oil in a large skillet with a tightfitting cover. Add the garlic and sauté until the garlic begins to brown, then remove the garlic and discard. Sauté the pieces of chicken in this oil until they are golden brown on all sides.
Mix together the rosemary, anchovies and vinegar. Add this to the sautéed chicken. Mix together the wine, tomato sauce, and hot water with chicken bouillon. Add this mixture to the chicken. Cover tightly and continue to simmer for 25 minutes or until the thickest part of the chicken can be pierced with a fork. Serve hot. Makes six servings.

chicken cacciatore

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The best time of year for fresh asparagus is spring! Nothing compares to fresh farm cultivated asparagus for flavor and texture. When bought straight from your local farm you can be sure that is has been recently harvested and because of this it doesn’t need much embellishment to bring out the quality and taste.

For this recipe you will need the following:

2 Free range eggs
1 handful of freshly washed watercress
1 tbs of red wine vinegar
1 Finely chopped shallot
6 or 8 Trimmed asparagus spears
3 tbs extra virgin olive oil
To taste freshly ground black pepper and some sea salt
Extra olive oil for basting the asparagus

Method:

You will need to fill a saucepan with water and bring to the boil. When the water has reached boiling point place asparagus spears in the saucepan and leave for two minutes to blanch.

When the asparagus spears have blanched remove them from the pan and rinse under cold water to prevent them from overcooking and becoming too soft. Also, the green color found in asparagus is retained by this method.

Boil the two free range eggs that you have used to blanch the asparagus. The cooking time should be about six and a half minutes. Place the eggs under running water in the same way as the asparagus until they are cold.

To chargrill the asparagus spears place in a ridged or plain heavy bottom pan that has been heated to a high temperature. Or, if preferred the asparagus could be placed under a well heated grill. Ensure that all asparagus spears are brushed with some extra olive oil before and make sure they are turned periodically during the grilling process.

Meanwhile, the finely chopped shallot, olive oil and red wine vinegar should be combined either with a whisk or in a container.

To present the asparagus spears and other ingredients place the asparagus on each plate with half of the boiled egg on top and garnish with the watercress. The shallot, oil and vinegar dressing should be poured over each plate and the entire dish should now be seasoned with a little pepper and crushed sea salt.
grilled asparagus recipe

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Ingredients required for two portions

2 Tablespoons of either balsamic, red or white wine vinegar
1 Tablespoons of mustard
Salt and pepper to season
Between four to six tablespoons of either extra virgin olive oil or canola
A little of either maple syrup of honey (optional)

In a small bowl mix together vinegar, mustard, salt and pepper.
When these ingredients have been whisked together add four tablespoons of oil by gradually pouring a measured flow into the vinegar and mustard mixture.
Sample the flavor of the dressing on a piece of lettuce. If necessary, adjust the seasoning as required. Finally, add a little honey or maple syrup for added sweetness if desired. For extra flavor and texture fresh finely chopped herbs can be added. Half a teaspoon of shallot or a teaspoon of fresh herbs can make a wonderful addition to a delicious salad dressing.
easy vinaigrette, vinaigrette dressing, vinaigrette recipe

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