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Give Dad A Little Mediterranean Magic On Father's Day
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Ed. Note: For more Father's Day menu ideas, click on the links below: Feed Dad With Love & Care On Father's Day Father's Day Dream: Breakfast In Bed
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For Father's
Day, give dad a trip to the Mediterranean without leaving the back yard. Take over the
grill and cook him a classic Mediterranean meal, considered one of the world's most
healthful cuisines. The staples of Mediterranean cooking are fish, fresh vegetables and fruit, grains, legumes, tomatoes, garlic and olive oil - a diet recommended for both weight management and health protection. After decades of study, scientists have found a low incidence of heart disease in Mediterranean countries. Cancer researchers have also found that the collective impact of various elements in the Mediterranean diet have disease-protective powers. The Mediterranean diet includes daily servings of grains, vegetables, fruits, beans, with nuts, cheese, yogurt and olive oil being the main source of added fat. The monounsaturated fats in olive oil, as well as omega-3 fats in certain fish, are important to have in the diet for health reasons. Red meat is eaten only a few times a month, usually on holidays and ceremonial occasions. Mediterranean cuisine features much more fish than meat. There have been a number of warnings lately about impurities in certain types of fish. The risks are not a concern for most people as long as they do not exceed the recommended limit: two servings per week, with no more than 12 ounces in total. But keep in mind that many fish are considered completely safe, like halibut, cod, pollack, mahi-mahi, sardines, haddock and monkfish. And they contain the healthful omega-3 fatty acids that boost health protection. Along with the marinated fish, which cooks quickly and tastes delicious, grill some vegetables lightly sprayed with oil and placed on long skewers or in a grill basket. Add a tossed salad and some whole-grain bread and wish your dad a Happy Father's Day.
GRILLED
LEMON-BASIL HALIBUT 5 Tbsp. fresh lemon juice Mix lemon juice, olive
oil, garlic, lemon peel and sun-dried tomatoes in blender or food processor. Stir in 2
Tbsp. fresh basil and the capers. Season to taste with salt and pepper. Pour half of
vinaigrette over fish and marinate 15-30 minutes. When ready to grill fish, remove from
marinade. Discard that marinade.
GRILLED
SUMMER VEGETABLES 1 medium-size sweet red pepper, cut into 6 strips Combine first 4 ingredients. Combine vinegar and next 3 ingredients in a small bowl; stir well with a wire whisk. Brush vegetables with vinegar mixture. Coat grill topper with cooking spray; place on grill over medium-hot coals (350°F to 400°F). Place vegetables in grill topper and grill, uncovered, 5 minutes on each side or until crisp-tender, turning once. Transfer to a serving platter; sprinkle with salt. Makes 4 Servings. Per Serving: 66 Cal; 4 g Total Fat; 8 g Carb; 00 mg Cholesterol; 151 mg Sodium; 38 mg Calcium; 2 g Protein; 2 g Fiber. Exchanges: 1-1/2 Veg; 1 Fat.
LIGHT
GREEK SALAD 3 large ripe tomatoes, cut in bite-size
pieces Place tomatoes and cucumbers in a large bowl. Add oil, vinegar, salt and oregano and gently toss. Crumble cheese over top. Serve with crusty whole-grain bread to sop up juices. Makes 6 Servings. Per Serving: 116 Cal; 8 g Total Fat (3 gm Sat Fat); 9 g Carb; 13 mg Cholesterol; 362 mg Sodium; 120 mg Calcium; 3 gm Fiber. Dietary Exchanges: 1-1/2 Veg; 1-1/2 Fat.
MULTIGRAIN BATTER BREAD 3-1/4 cups all-purpose flour Combine flours, oats, sugar, salt and yeast in large bowl; stir in rice. Add milk and oil, mixing until smooth. Spoon batter into 2 greased or spray-coated 8-1/2 x 4-1/2-inch bread pans; let stand, loosely covered, until double in size, about 30 minutes. Bake bread in preheated 375°F oven until loaves are browned and sound hollow when tapped, 35 to 40 minutes. Remove from pans and cool on wire racks. Makes 2 Loaves (16 slices each). Per Slice: 97 Cal; 1 g Total Fat; 18 g Carb; 43 mg
Sodium;
BERRIES
AND CREAM 1-1/2 cups sliced fresh strawberries Layer the fruits in 6 individual serving dishes. Using electric beaters, whip together the ricotta cheese, milk, sugar, and wine. Spoon a portion of the cream over each fruit serving, top with toasted hazelnuts, and serve. Makes 6 Servings. Per (1/2 Cup) Serving: 86 Cal; 1 g Total Fat; 12 g Carb; 13 mg Cholesterol; 38 mg Sodium; 6 g Protein. Exchanges: 1 Fruit (1 Carb).
3 cups halved seedless green grapes Combine all ingredients. Refrigerate for 1 hour before serving. Makes 6 Servings. Per (1/2-Cup) Serving: 69 Cal; 00 g Total Fat; 17 g Carb; 00 mg Cholesterol; 3 mg Sodium; 1 g Protein; 1 g Dietary Fiber; 15 g Sugars. Exchanges: 1 Fruit.
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