3.4.12 Aspectos económicos
3.4.12.1 Principales actividades económicas
Roasting fruits enhances their sweetness and gives them a unique texture. Serving them with yogurt and herbs increases health benefits. Keep this in mind when planning desserts for yourself, friends, and family. Even though recipes such as these are simple and healthful, many people prefer their flavor to store-bought cakes and pastries.
1 teaspoon olive oil 4 ripe plums, halved and pitted 4 teaspoons (16 g) sugar 1 cup (230 g) vanilla yogurt 2 tablespoons (5 g) finely chopped
fresh basil 1 teaspoon honey
Yield: 4 servings
Preheat the oven to 400°F (200°C). Oil a large baking dish. Place the plums inside, cut side up, and sprinkle ½ teaspoon sugar over each. Bake, uncovered, for 35 minutes.
While the plums are baking, stir together the yogurt, basil, and honey. Divide half of yogurt mixture onto each of 4 plates, or a large serving platter.
When plums are finished baking, remove them from the oven and place 2 halves over yogurt on each plate. Fill the holes with remaining yogurt mixture and serve warm.
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VEGETABLES
When organic vegetables are ripe and in season, or cooked to perfection—with their natural sugars coaxed out of them and combined with other savory ingredi- ents—eating healthfully becomes a labor of love. It’s one of the reasons why the Mediterranean diet is so popular.
Agrarian festivals were celebrated in many parts of the region since antiquity. In Italy, those festivals are calledTBHSF, or “sacred,” and they are still held today. Originally held in honor of the gods, they now com- memorate the harvest of a particular food and may be combined with a patron saint; other times they are celebrated specifically for their culinary attributes. In ancient Rome, there were 182 sacred days, many of them with their own foods.
Today there are hundreds of TBHSF for garlic, wild as- paragus, fennel, prickly pears, chile peppers, white truf- fles, cheese, tomatoes, onions, and more. During the festivals, farmers, chefs, housewives, artisan producers, and entertainers provide their services for members of the community. Whole families gather for what have become some of the most important social events on the calendar. Children growing up in an environment such as this are fortunate because, just by attending a TBHSF they are exposed to vegetables prepared in countless ways—and they receive a valuable culinary education at a very young age.
Italy, however, is not alone in its ingenious use of vege- tables. The art of being able to prepare a single vegeta- ble in numerous ways is prized throughout the region. In Turkey, for example, there is a legend surrounding the dish *NBN#JZBMEJ or “The Imam Fainted.” Legend has it that once upon a time an honorable Imam who was also an eligible bachelor wanted to choose a wife. The single women of the town lined up to meet him. Each woman who stood before the Imam, known to be a fan of eggplant, was asked to prepare as many eggplant dishes as she could. One of the women prepared forty, including the Imam Biyaldi—which was apparently so intoxicating that it made the Imam faint. Whether the story is true is up for discussion, but it does drive home the point that versatility with vegeta- bles makes a better spouse.
Mediterranean cooks are masters at vegetables, and for good reason. Meals are not planned around protein, as in the United States and western Europe. Cooks in the Mediterranean begin planning a meal based on the produce that is in season. Meat, fish, seafood, poul- try, and dairy are thought of as accompaniments, and produce is the foundation of an entire meal.
Home cooks and professional chefs in all regions of the world can take inspiration from their Mediterranean counterparts by first considering which vegetables to prepare. This shift in mindset alone will encourage
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vegetable intake. In addition to experiencing their great tastes and textures, eating a wide variety of vegetables ensures maximum vitamin and mineral intake, as well as more fiber and less fat in the diet.
Nutritional Benefits
The average American eats only 57 percent of the recommended amount of vegetables daily, and only 6 percent eat the amount that they should. This is a shame because eating vegetables is one of the easiest ways to stay healthy and in shape. We should be consuming four to five different types of fresh vegeta- bles daily, preferably of different colors, to ensure the widest range of nutrients.
Vegetables naturally have high levels of water, making them virtually fat free and low in calories. Consuming vegetables helps to maintain blood pressure levels as well as the digestive, skeletal, and excretory systems. The antioxidants in vegetables help keep cancer, cardiovascular problems and strokes at bay; vegetables deliver vitamins, including folate, vitamin A, vitamin K, and vitamin B6, as well as antioxidant carotenoids such as beta carotene from carrots, zeaxanthin from greens, and lutein from spinach and collard greens.
Different-colored vegetables provide different nutrients and benefits. Green leafy vegetables, for example, are high in magnesium and a have a low glycemic index, making them especially important for those with type II diabetes. In fact, eating just one serving of green leafy vegetables each day has been shown to lower the risks associated with diabetes.
Vegetables also contain minerals and phenolic fla- vonoid antioxidants. A deficiency in these particular nutrients can lead to problems with vital organs, bones, and teeth. Quercetin is a bioflavanoid that produces anti-cancer and anti-inflammatory powers of vegetables.
Cabbage, Brussels sprouts, cauliflower, and broccoli have a high content of indoles and isothiocyanates. These components have protective properties against colon cancer, breast cancer, skin cancer, and other types of cancers. Vegetables are also great options for consuming dietary fiber, which makes you feel fuller for longer, preventing overeating and helping to maintain a healthy weight.
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Mediterranean Tradition
Pickled vegetables are believed to stimulate the appetite, help us to digest food better, and absorb more nutrients from what we are eating. In Naples, Italy, this same vegetable mixture is drained, dressed with olive oil and fresh herbs, and served at the Christmas
DFOPOFor “big meal.”