Mediterranean food has long been associated with health. The “Mediterranean diet” was first made public by Ancel Keys and his wife, Margaret Keys, in 1975. They noticed that based on the eating patterns of poor in the southern region, health and longevity were common even in the absence of medical care. By the 1990s, the diet started catching on in the mainstream. The main objectives of the diet are to consume very little red meat, sweets, eggs, and processed foods, and be in a happy social environment when eating. Exercise and fresh fruits and vegetables should be eaten in abundance as well.

Whether the Mediterranean diet works or not, the food is still delicious. There are many different choices as well, making it difficult to become bored with food. What’s a better excuse to have a glass of wine, anyway?

Mediterranean Salad

1 Can (16 oz.) Chick Peas (Garbanzos)
1 Can (14 oz.) Artichoke Hearts
Half a Head of Romaine Lettuce
1 Red Pepper
Half of a Cucumber
1/4 – 1/2 Cup Green Onions
1/2 Cup Grape Tomatoes
1/2 Cup Kalamata Olives
Parmesan or Feta Cheese (Add when serving)

Drain the chick peas and artichoke hearts. The artichoke hearts are usually quartered, but they may be cut to the size desired. Take the head of Romaine and inspect it for bad spots. Rinse what’s left and set it aside to drain in a colander. Clean and rinse the red pepper, then cut it into Julienne slices or however wanted. Take the cucumber and thinly slice it, along with the green onions. Measure the grape tomatoes and Kalamata olives, then mix everything together. The cheese should be added when serving, along with the vinaigrette.

Citrus Vinaigrette

1-3 Tbsp. Lemon Juice
1/2 tsp. Garlic (finely minced)
1/2 tsp. Oregano
3 Tbsp. Olive Oil
1-4 Tbsp. Champagne or White Vinegar

Put everything in a large bowl and thoroughly whisk until combined. Salt and pepper can be added for extra flavor. Another method of making a vinaigrette is by putting the ingredients in a jar and shaking it vigorously. Either way works well. Some may find this recipe to be too tangy, but tasting it along the way helps to prevent that. It’s also why I put a range on the acidic ingredients. Also, keep in mind that the salad above has tomatoes, which are very acidic. So, maybe try less lemon juice and vinegar to enjoy.