There are all different styles of eating around the world, and each country or locale has differing levels of overall health. Nutritionists have been studying this diversity for the last century and more so during the last 50 years. The Mediterranean Diet was first brought to international attention in the 1940’s when an American doctor named Ancel Keys was stationed in Salerno and he noted the low instances of chronic disease and high life-expectancy of the local population. Despite having a fairly high portion of calories from fat (a minimum of 25% and up to even 40%), the populace had dramatically lower occurrences of heart disease.

In the 1960’s, Dr. Keys and other doctors and nutritionists from around the world began the "Seven Countries Study", analyzing the overall health and life expectancy from seven different nations…12,763 randomly selected middle-aged men from the United States, Japan, Italy, Greece, the Netherlands, Finland and Yugoslavia.. One of the groups was 700 men from the Greek isle of Crete, and throughout the next decades they regularly tracked their medical health. Of the many astonishing findings, as recently as 1991, 50% of the men from Crete who began the study were still alive. In all of the remaining six countries, none of the original participants still remained. In 1988 Dr. Michel de Lorgeril from the University of Saint-Etienne in France, headed up an investigation into the protective effects of a Mediterranean diet. In the control group who ate the Mediterranean diet, overall mortality from all causes was reduced by 70% compared to the other group. There’s nothing unexpected in eating like a Mediterranean. Quite simply, it is eating in moderation, steering clear of large amounts of processed foods, red meats and highly saturated fats. It also includes high olive oil consumption, high consumption of fruits, high consumption of unrefined grains, high consumption of legumes (well-known legumes include peas, beans and lentils), high consumption of vegetables (both root and green), low to moderate consumption of dairy products (mostly as cheese and yogurt), moderate to high consumption of fish, moderate red wine consumption, and low consumption of red meats (beef, lamb and pork, principally). Other than olive oil (and canola for high-heat cooking), what else is on the daily menu of the Mediterranean diet? Whole grain breads, for one. Lots of fiber and a low glycemic profile, along with far more natural vitamins and minerals than processed white flour. Also lots more vegetables; plenty of legumes (peas, beans and lentils), root vegetables (carrots, parsnips, beets, sweet potatoes, yams, garlic, onions, etc) and greens (lettuce, mustard or collard greens, chard, bok choy, cabbage, arugula, etc). And to go with those veggies—a least one fruit (preferably more) every day.

For our Mediterranean Diet entree, we’ll go with the stunning Meteora Fire Roasted Eggplant Stacks with Marinara Sauce. The eggplant is a wonderful source of nutrition, containing just 35 calories in a one cup serving yet having 10 percent of your daily fiber requirements. It also is an excellent source of copper and manganese, Vitamins B1, B3 and B6, Vitamin K, Potassium and Folate. More than just a great repository of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin.

Onward to cooking our stunning Meteora Fire Roasted Eggplant Stacks with Marinara Sauce:

Meteora Fire Roasted Eggplant Stacks with Marinara Sauce:

Ingredients:

1 pound eggplant, sliced 1/2 inch thick
2 TBSP extra virgin olive oil
1 TBSP Coarse (Kosher) salt
1 TBSP Balsamic Vinegar

Marinara Sauce:
3 TBSP extra-virgin olive oil
3 TBSP onion, diced
3 cloves garlic, minced
2 medium shallots, minced
1 28-ounce can whole, peeled, tomatoes, chopped
1/2 tsp thyme
1/2 tsp basil
1/2 tsp oregano
1/2 tsp organic sea salt
1/2 tsp all natural salt substitute such as Mrs. Dash™

3 TBSP grated fresh mozzarella cheese
Mixed fresh herb leaves for garnish

Preparation:

• Slice the eggplant, thoroughly salt both sides of the slices with the Coarse salt, place in a colander in the sink to drain for an hour.
• Thoroughly rinse the slices, then place on several layers of paper towels and press out remaining water. Pre-heat the grill.
• Meanwhile, make the marinara sauce by heating the olive oil and sautéing the onion, shallot and garlic over medium heat for 3-5 minutes. Add the tomatoes and seasonings and simmer for 30 minutes.
• For the eggplant, brush all sides with the 2 TBSP olive oil. Grill for about 8-10 minutes, flipping once, until well browned on the bottom. After flipping, brush the tops with the balsamic vinegar. Stack a slice of eggplant, top with marinara sauce and sprinkle with cheese and dust with fresh herbs. Repeat, stacking eggplant slices on top of each other, 4-6 layers high. Serve hot.