mediterranean diet: healthy menu meal plan #60
a little meat recipe, Mediterranean-style
The Mediterranean diet goes decidedly light on meat. A few times a month is what’s recommended. And that’s pretty much what I follow too. I think of it as a treat… a few slices of pork tenderloin, a once-in-a-while little pile of baby lamb chops grilled over a fire of fragrant rosemary, and the ever present meat of Spain: hyper-thinly sliced cured ham.
The best ham possible here is the insanely expensive Jamón Ibérico Bellota. Born from pure-bred parents, the pigs live in oak tree landscapes and feed on acorns for the last 3 months of their lives. If they gain enough weight to qualify for the highest grade, the result is remarkable: their fat turns into monounsaturated fat, same as healthy olive oil. Alas, as much as I adore it, the price puts it out of everyday reach.
But there is another high quality, deeply-flavored option - Jamón Serrano. You might know it as the Italian counterpart, prosciutto. You’ll see thin slices on morning toast, on pizzas, on tapas platters, pretty much everywhere, everyday. True to the Mediterranean approach with meat, a little goes a long long way.
So this week’s recipe is a perfect example of how to enjoy all the flavor of meat in small doses. I often tweak a recipe I first encountered from one of Stanley Tucci’s books years ago to accommodate what I have on hand, but the theme is the same: stretching a small amount of deeply flavored meat to feed a table of friends.
And another theme this week is “keeping it simple”. The ingredients are few and the process is a cinch. A simple sauté of onion, fresh sage from my counter garden, and spinach. You can drain it and then save the juices to supplement the sauce later, but I usually don’t bother with this step. Throw it into a food processor with the rest of the ingredients and you’re done.
I always make more than I’ll use in one setting because it freezes beautifully and makes a great stuffing for chicken breast filets or pasta tubes for fast weeknight dinners.
And sticking with that “keep it simple theme” for today’s menu, I’ve included a couple other recipes featuring a very simple way to cook farro with a classic farro salad (truly my hands-down favorite salad) and an perfectly easy way to make an ultra-creamy hummus.
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?
But right now, 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.
Great recipes in this newsletter Caroline, thank you. Love your macro nutrient charts at the end, very helpful