Mediterranean Diet For Dummies
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In many Mediterranean regions, the general rule is to serve a hot appetizer before a light meal and a cold appetizer prior to a heavy meal. This strategy is a great health tip; avoiding eating heavy foods on top of heavy foods is one of the ways the people of the Mediterranean naturally balance their calorie and fat intake.

[Credit: © Patterson, 2012]
Credit: © Patterson, 2012

Italian Bruschetta

Prep time: 12 minutes

Cook Time: 3 minutes

Yield: 16 servings

1 French baguette

1/4 cup basil, chopped

6 Roma tomatoes, chopped

3 cloves garlic, chopped, plus 1 whole clove for rubbing)

1/4 cup olive oil

1/2 teaspoon salt

  1. Cut the baguette into 1/2-inch-thick slices and place 6 inches under the broiler for 2 to 3 minutes until toasted.

    Watch the baguette so it doesn’t burn. Once toasted, take out of the oven and set aside.

  2. Combine the basil, tomatoes, chopped garlic, olive oil, and salt.

  3. Cut the ends off the whole garlic clove.

    After the bread is done broiling, rub each piece with the garlic. Evenly spread the topping mixture on each slice of bread.

  4. Arrange the slices on a platter or individual plates and serve immediately.

Per serving: Calories 119 (From Fat 36); Fat 4g (Saturated 1g); Cholesterol 0mg; Sodium 265mg; Carbohydrate 17g (Dietary Fiber 1g); Protein 4g.

If you aren’t a garlic fan or want a milder flavor, you can skip the garlic all together or add less chopped garlic to the topping.

About This Article

This article is from the book:

About the book author:

Rachel Berman, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation and her passion about helping others develop a healthier relationship with food.

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