Mediterranean Flavors of Sonoma Diet Foods

A Burst of Mediterranean Flavor

From Sonoma Diet

The pungent flavors of the Mediterranean region are everywhere in North American cuisine, from the gourmet Italian restaurant in your town to the grocery store whose shelves are stocked with wonderful spices and seasonings. You don't have to look far — or spend any extra hours in the kitchen — to add these flavors to your own meals. Try the following seasonings in your salads, wraps, and grain dishes and add a little bit of Italy, Greece, Turkey, or Morocco to your day.

Anchovies: These little fish are preserved in brine and then packed in oil, intensifying their already piquant flavor. If you've never used them in your cooking before, don't be afraid to try. They'll give your tomato-based sauces a wonderful kick, and they're the ultimate salad topper. Just don't forget to rinse them first!

Capers: Not a vegetable per se, the buds of the caper plant are used as a seasoning or garnish in everything from chicken piccata to smoked salmon. They're usually cured in salt, which helps give them their wonderful flavor. You can buy them by the jar to toss into your salads — and they're a great match for fish.

Olives: Mediterranean classics, olives and the oil made from them have been used since ancient times. Olives are bitter right off the vine, so they're cured or fermented to bring out their flavor. As you know, olive oil is essential to The Sonoma Diet and one of our 10 Power Foods, but the fruit itself can be the perfect accompaniment to your chicken and fish dishes, not to mention your salads.

If you're not quite ready to experiment with these foods on your own, The Sonoma Diet offers a few recipes to get you started. Try anchovies in our Salad Niçoise With Tuna. For olives, try Sautéed Broccoli, Roasted Peppers, and Goat Cheese, and use capers in our Chopped Salmon Salad.