mediterranean diet: healthy menu meal plan #63

lots of anchovy love from the south of France

One of the things I love most about the Mediterranean pantry is how a few deeply flavored ingredients can transform into a thing of beauty. A couple of anchovies, a handful of olives, a tangle of sweet onions cooked down in olive oil… and suddenly you’ve got a dinner that tastes like you worked a whole lot harder than you actually did.

This week’s savory tart is a perfect example of when “simple” turns into “simply elegant”. The store-bought, butter-based puff pastry does most of the heavy lifting, while the toppings lift it a bit more with a bunch of bold Mediterranean flavors.

Because it’s a little rich (that buttery pastry will do that), the rest of today’s menu stays simple and balanced — lots of fruits, vegetables, beans and whole grains.

But I chose this tart to highlight a real gem in my pantry and one of the healthy secrets of the recipe. It’s a little magic trick I reach for almost every week.

A can or a tin or a jar or a little package of omega-3 rich healthy anchovies.

When you taste them straight from the can, they can seem intensely salty, but when used in cooking they behave much more like a seasoning than a main ingredient. I’ll admit, it took me a little while to figure this out.

I guess my love affair with this classic Mediterranean ingredient started when I began to homemake Caesar dressing. Next was the part they played in my clam spaghetti as they melted into warm olive oil with garlic and dissolved into a deep meaty umami flavor. That’s why they appear in so many classic recipes, from pasta sauces to vegetable dishes and salad dressings.

And why they are a mainstay of tapas menus in Spain. I think if George could, he’d order fried boquerones (as they are called here) every time!

Another big benefit? Anchovies are rich in omega-3 fatty acids, which are associated with heart and brain health, and they also provide protein, calcium, and selenium. Because they’re lower on the food chain than larger fish, they tend to accumulate less mercury as well.

Once you start cooking with these little fishies, you’ll find what I did - they add something hard to describe but easy to appreciate — a hidden depth of that savory umami flavor that makes a dish taste more complete.

This week, in addition to the menu’s featured recipe, I’ve included another simple way to make a 10-minute everyday tart with puff pastry and a couple of other recipes featuring anchovies from my trove, so I’d suggest when you go to the store to replenish your supplies, buy an package or two of both.

If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?

If you are interested in that “perfect for last minute company” version, join me in my Mediterranean kitchen right now and watch this video.

But if you want to jump right in and enjoy today’s menu, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.