I remember when Eating Well Magazine published this recipe in 2006. The Mediteranean Diet wasn’t as popular then as it is now – unless you lived in the Mediterranean. It’s now highly rated and is currently the second most popular diet in the country – right behind the DASH (dietray approach to stop hypertension).

Key ingredients of Mediterranean cuisine include:

• olive oil
• fresh fruits
• vegetables
• protein-rich legumes
• fish and whole grains
• moderate amounts of wine
• seldom red meat
   

The flavors are rich, and the health benefits for people choosing a Mediterranean diet, one of the world's healthiest, are hard to ignore.

• lower incidence of high blood pressure
• less heart disease
• lower risk of diabetes
• less obesity than Western countries
• lower levels of inflammation
   

Lots of reasons to give this burger a try!

Mediterranean Portabella Burger
Makes 4 servings

1 clove garlic, minced
½ teaspoon salt
2 tablespoons extra-virgin olive oil, divided
4 Portabella mushroom caps, stems and gills removed
4 large slices sourdough bread, cut in half
½ cup jarred roasted red peppers, sliced
½ cup tomato, chopped
¼ cup reduced-fat feta cheese, crumbled
2 tablespoons Kalamata olives, pitted and chopped
1 tablespoon red wine vinegar
½ teaspoon oregano, dried
2 cups mixed baby salad greens
 

1. Preheat grill to medium-high.

2. Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish.

3. Lightly brush the oil mixture over portabellas and then on one side of each slice of bread. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.

4. Grill the mushroom caps on barbeque or gas grill until tender, about 4 minutes per side. Grill the bread until crisp, about 1 minute per side.

5. Toss the salad greens with the red pepper mixture.

6. Place the grilled mushrooms top side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.

Per serving: 301 calories, 11g fat, 2g sat fat,  40g carbohydrates, 10g protein, 795mg sodium, 4g fiber

You noticed I mentioned the DASH diet – if you’d like more information I’ll be teaching a cooking class on the DASH on March 20 from 6 to 8 p.m. at the Bay View location.
Register at education@outpost.coop or 414-431-3377 x118.