Mike Angarola's Blog, page 10

6 Foods You Should Be Eating With the Mediterranean Diet

The health benefits associate with maintaining a Mediterranean Diet are well documented, but what key foods should you be eating? Start with the six below and you will never be far from a perfect, healthy Mediterranean meal.  Number 6 may surprise you with just how healthy a food source it is!

1. Green Leafy Vegetables:  I was never a big vegetable fan as a kid and yeah, my mom would always threatened me with “You’re not leaving this table till you eat your vegetables.”  Mom knew what she was talking about and tops on the list of favorites is spinach, broccoli, broccoli rabe (yeah, with lots of garlic) kale, cabbage and turnip greens.  Greens are the number one food you can add to your diet to improve your health.

2. Beans, Legumes: Beans and Legumes, which is another name for beans, peas, and lentils, are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans and soy milk. Other great choices are kidney beans, borlotti beans and black beans.  These foods all contribute to a healthy heart and help in the fight against cancers.

3. Nuts: Go nuts!  I cannot really say one nut is better than another, as they all contain omega-3 fatty acid, unsaturated fats, fiber and vitamin E.  This is all good news for your hearth as nuts help lower cholesterol and stop the development of plaques in you arteries. Nuts are also a source of L-arginine, which can help improve the flexibility of the artery wall.  A perfect snack food, you should be adding walnuts, almonds and hazelnuts to you daily diet.

4. Berries: No surprise here as berries of any kind have been shown to be perhaps the healthiest foods available.  High in antioxidants, berries are considered the number 1 food source in the fight against cancer.  Blueberries, strawberries, black berries and cherries are my favorites and a great breakfast food.  You should also look into bilberries.  Similar to blueberries but about half their size, bilberries help in the fight against diabetes, and contain components that help with circulation problems such as hemorrhoids and varicose veins.

5. Couscous: Is it a grain, is it a pasta or is it something totally its own?  However the debate ends, couscous is good food.  A real Mediterranean treat that has its roots in North African

Couscous (Photo credit: tamaynala)

cuisines.  Couscous contains a good amount of fiber and protein with no sugar or fat.  It also contains enough selenium to almost complete your daily requirement.  Cook up a bowl of couscous, add some berries and nuts and you touched on 3 of our 6 top foods.  With couscous however the possibilities for a healthy meal are endless.

6. Tomatoes: An easy choice for my top 6 is tomatoes.  They’re good, sweet, tasty and full of health benefits that I’m sure many are not aware of.  Tomatoes are a good source of Vitamins A, C, K, folate and potassium. They are low in sodium, saturated fat, cholesterol, and calories. Tomatoes also provide thiamin, niacin, vitamin B6, magnesium, phosphorus and copper, all of which are necessary for good health.

Now some surprising news when it comes to tomatoes.  They’re good for your skin.  Components in tomatoes help prevent sun damage that can cause wrinkling and fine lines.  Tomatoes help build bone mass and is a great way to fight osteoporosis.  Tomatoes help keep your blood sugar in balance and have antioxidants to fight certain cancers.  High in vitamin A, tomatoes can improve your vision and keep a healthy shine to your hair.

Tomatoes are high in bioflavonoids and carotenoids, which are known anti-inflammatory agents.  This can help chronic back and joint pain.  Tomatoes also aid in digestion and if the seeds are removed help prevent attacks from kidney and gall stones.  Makes me want to run out for a tomato sandwich.

There you have it, my top 6.  There are many other great foods that compliment the Mediterranean Diet, but these 6 give you a good sound base and a great starting point.

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Book Review – Your Heart Needs the Mediterranean Diet (graciesravioli.com)
Nutritional Mood Boosters (purevitamins.com.au)
Mediterranean diet can help sleep apnoea, says study (storagebedsdirect.co.uk)
Fruit, Mediterranean Diet Tied to Fewer Hot Flashes (nlm.nih.gov)
Mediterranean diet reduces cardiovascular disease risk (foodconsumer.org)

5 QualitiesThat Make a Wine Great

The following post is reprinted and updated from Gracie’s Italian Wine Review. 

I am often asked by friends, what I feel makes a great bottle of wine?  Although wine taste vary with the user there are certain attributes I do look for when I’m making a wine purchase, be it from Italy (my favorite wines) or anywhere for that matter.  Below is a quick list of my top five.

#1 Delivery:  I like a wine that delivers on the palate what I experienced on the nose.  When I give the glass a swirl and get a strong sense of chocolate, or cherry or coffee I expect to get that on the taste as well.  When a wine delivers for me, I’m rarely disappointed.

#2 Act Their Age:  I really don’t care what kind of wine it is, I have certain expectations depending upon age as to what I going to get.  If a wine has 10 years in the bottle, I want to feel that smoothness and softness and taste a bit of smoke.  If a wine is fresh and is expected to drink young, than I am looking for strong tannins that wakes up the senses.

#3 Long Finish:  I like the wine to stay with me for a bit and give me a final impression.  Wines that have a short finish are disappointing and often lack in other areas as well.

#4 Works Well With Food:  There are many occasions where I just pop open a bottle to enjoy a glass or two in the evening – and there are many occasions when I want the wine to stand up or compliment what I’m eating.  Most of my wine purchasing however is done with food in mind so I tend to make selections to compliment the foods I enjoy most often.

#5 Harmony:  Wine has many components – fruit, acidity, tannins, alcohol; a well-balanced wine possesses the various elements in proper proportion to one another. When one of the components is over bearing it disrupts the balance.  Balance also allows a wine to have a distinct flavor.

Here are two wines that totally fit the bill for me.  The first is a 2007 Barolo and modestly priced.  Click on the name to fine the wine at Wine.com.

Villadoria Barolo 2007 is a bargain at $36.99. Winemaker’s notes: A garnet red color with a delicate, appealing, intense bouquet, reminiscent of violets and dry roses, alcohol-soaked cherries, vanilla, tobacco, truffles and pepper. The taste is full, robust, austere but velvety and harmonious. A great accompaniment with red meats, pot roasts and game birds, as well as ripe cheeses.

Critical acclaim: “Fresh and plump, with juicy flavors of cherry, raspberry, licorice, menthol and oak spice. The oak doesn’t intrude, and this ends with an aftertaste of black cherry, tar and mineral notes. Best from 2014 through 2027. 6,000 cases made.” 92 Points – Wine Spectator

“There’s a succulent, sweet element here that resembles Christmas spice or cinnamon roll. Behind that curtain of spice, concentration and intensity are elegant tones of black licorice, cassis, plum and toasted nut. Try this wine with honey-roasted ham embedded with clove.” 90 Points- Wine Enthusiast.

The second is a Rosso di Montalcino, often called “Baby Brunellos.”  Another bargain priced, ready to drink wine.

Banfi Rosso di Montalcino 2010 $23.00. Winemaker’s notes: Intense ruby red in color with violet reflections. Fresh bouquet with typical varietal characteristics of violet, cherry, and plum. Full and elegant in taste, with a surprisingly long finish.

At the time of this writing I could not find any reviews but upon sharing this with a few friends (now a second time) we scored it an 89 to 90 with potential of scoring higher with a little more time in the bottle.

Related articles

Wine and food Pairing: A Primer (redenvelope.com)
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How a Tuscan wine said No to recession (bbc.co.uk)

Merlot – Italian Style

Italian IGT wine from Venice (Photo credit: Wikipedia)

 

 

When the conversation turns to Italian wine, it is rare that Merlot is ever mentioned.  With the likes of Barolo, Brunello, Amarone and Chianti Classico, it is not wonder that people do not associate Merlot with Italian wine producers.

The Merlot grape however is widely used throughout many regions in Italy but mostly as a blend and never more than 15/20% of the wines makeup.  In recent years the Merlot wines have seen an increase in popularity in Italy both as a blend and as a 100% Merlot wine.  In fact many of the Super Tuscans that are demanding huge prices in todays market, use Merlot to soften the final product.

Personally, I do not favor Merlots and will often pass, if Merlot is my only option, that is until recently.  It took some convincing, but I have been enjoying some quality Merlots, all bearing Italian labels.  Many are demanding high price tags but I found five (5) I think you will like, with only one a bit on the expensive side.

Galatrona: Produced in Tuscany by a relative small producer the Fattoria Petrolo Galatrona is by far my favorite.  Usually priced near $100.00 this is truly a special occasion wine.  A stunning wine with a long finish, good fruit and great balance.  Look for vintage years 2001, 2003, 2004, 2005, 2006 and 2007.  SEARCH HERE.

Falesco Montiano: This is the bottle that got me excited for Italian Merlots.  This is a single vineyard merlot from the Lazio region.  Recommended by a local wine shop that I occasionally frequent, the deal was if I didn’t like the wine, I get my money back.  If I did, I had to write this post.  Again, a wine with nice fruit, a good balance and a smoothness I really enjoyed.  I tried the 2006 and it was $35.00.  SEARCH HERE.

Falesco Merlot Umbria:  This one is a bargain and a steal all rolled up in one.  The 2009 was awarded 92 points by Wine Advocate.  Check out this quote from the reviewer;  “Here the fruit is wonderfully precise and elegant. Jammy blueberries, blackberries, cinnamon, leather and crushed rocks are woven into a beautiful fabric. The French oak is layered very nicely, adding depth

and flavor, but never overpowering the wine.” BUY THIS WINE NOW FOR $14.99.

Castello Banfi “Mandrielle:” This Merlot from the Sant’Antimo  appellation in Tuscany and is another standout wine in the Banfi lineup.  I tried the 2005 with its concentrated aromas and long finish.  In fact all of the Merlots I tried had a nice long finish.  You can find this wine for under $25.00.  SEARCH HERE.

Sansonina Merlot Veneto: Hey how could you not like any wine grown in the Lake Gouda Lugana section of Veneto.  Nice complexity, good balance and yeah, a long finish.  I tried the 2007 here and enjoyed it thoroughly. You can find this for under $20.00. SEARCH HERE.

 

 Related articles:

Bertani: The Old Shall Be New Again (ubriaco.wordpress.com)
Falesco Vitiano 2007: Italian Value Meets American Palate (waterintowino.com)
Merlot and Roast Combination (josephswineandfoodblog.wordpress.com)

 

Book Review – Your Heart Needs the Mediterranean Diet

 

“The best measure to prolong life is not to shorten it.”  Those words were written over 200 years ago, but they are just as impactful now as they were then.

[image error] “Your Heart Needs the Mediterranean Diet” by Emilia Klapp R.D., B.S. takes that statement and shows how the Mediterranean Diet will make you feel better, live a longer, healthier life and place a higher value on the things that should be most important to each and every one of us.

Ms. Klapp was born and raised in Spain and fortunate to enjoys the benefits of a healthy Mediterranean Diet a good part of her life.  It is her commitment to turning the tide of the unhealthy Western Diet that has pushed her into producing this valuable resource.

Here is what you can expect:

A book that reveals to you the secrets of the powerful effects the Mediterranean diet and lifestyle can have in your health. It brings you what centuries of experience, as well as recent scientific research, has proven to be the best possible defense against deadly diseases.
A book that shows you that a healthy lifestyle does not have to mean deprivation or sacrifices. Is it really possible to enjoy a delicious meal that is also healthy? Of course! People in the Mediterranean countries do it all the time and they are notorious for being among the healthiest people on earth.
A book that provides you with tasty and easy to prepare recipes. In the book you’ll find easy to prepare recipes to get you introduced to a truly Mediterranean Diet.

You see, what your getting here is more than a book.  It is more of a game plan to taking better care of yourself.  It’s your blueprint to being happier and making those around you feel the same way.

It was through this book that I got the inspiration to create this site and to pass this lifestyle information on to you, my readers.  I know you will get a lot out of this delightful book and find:

 

what foods are best for you to eat
what foods to avoid
the difference between good fats and bad fats
how to include foods such as garlic, tomatoes, and olive oil into your cooking so that you benefit from their medicinal properties
how to prepare very easy and palate-tantalizing recipes such as minestrone soup, homemade spaghetti sauce, ratatouille, and many others, which will prove that eating with health in mind does not mean eating without flavor
how easy is to introduce more physical activity into your daily busy schedule
discover how to improve relationships with your family, friends, and coworkers

Buy This Book Now. You will not be disappointed!

 

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