I have an unending passion for the countries which rim the Mediterranean Sea. I am very familiar with their cultures, having paid them several visits in my lifetime. I love the similarities to some aspects of Jamaican life, such as watching the fishermen on the coast, the raucous belly laughter, the humility of the people, the family spirit and genuine warmth. Most of all, I embrace the food culture and I apply it to the way I eat here on the island.

Apart from being absolutely delicious, the dietary patterns of the people of the Mediterranean are among the healthiest on the planet. The key factor for me is the freshness and quality of food consumed. The natives of this region have a serious love affair with food. The basis of most dishes is the use of whole grains, vegetables, legumes, beans, nuts, and fresh herbs. Olive oil is the primary fat. Small amounts of dairy are consumed via yoghurt and cheese. Poultry, fish and seafood are more popular than red meat. Fruits are the basis for sweet treats and are heavily consumed.

Jamaicans can apply this to our dietary regimes as chicken and fish are naturally our primary proteins. Yes, we eat pork, beef and goat, but less so. We are therefore on the right track. Outside of traditional methods of preparation, we can mix it up a bit. Following a Mediterranean-style diet is excellent for heart health and is shown to reduce the likelihood of Alzheimer’s, Parkinson’s and some cancers. The prominent Mayo Clinic and Harvard School of Public Health are two respected organisations that support this dietary lifestyle.

My first ever column for the Jamaica Observer addressed the high use of sodium in our diet and the need to consume less salt. Using fresh herbs, natural seasonings, vinegar and lime juice to marinate and season our foods will guide us towards less reliance on salt which can be found in ready-made processed foods and some seasoning packets. Purchase sea salt; it is much better for you and the flavour is superior to regular table salt, so you will find yourself using less. Utilising the Mediterranean diet in your life will make you practise the habit of cooking and eating fresh food daily.

A typical day for me eating Mediterranean-style looks like this:

Breakfast: Tea or Coffee, yoghurt, cereal and fresh fruits OR oatmeal with fruit and spices

Lunch: Salade Nicoise which is a salad consisting of tuna, anchovies, green beans, olives, with fresh greens and vinaigrette OR whole grain pasta with grilled chicken and roasted vegetables

Dinner: Hearty lentil soup OR baked fish and steamed vegetables

If you like to snack, I would recommend fruit, seeds and nuts. Peanuts, almonds and cashews are grown here. We always have a glut of pumpkins, so save those seeds and roast them to top your salads. You are also allowed a glass of wine with your meals. Of course this is optional, a personal choice. Vineyards are a huge part of the landscape in the Mediterranean; therefore it is no surprise the beloved nectar of the fruit of the vine is prominent at mealtime. It is claimed by the medical community that an occasional glass of wine helps lower bad cholesterol. Naturally one must not abuse this and, like any other alcoholic beverage, it must be drunk with prudence.

Eating Mediterranean-style is beneficial to one’s health. Obviously, some of our fruits and vegetables differ from that region, but as a warm weather tropical land, we are blessed with a natural bounty which can facilitate this style of eating with our special Jamaican penchant for well seasoned food. Mediterranean food matched with Jamaican spice can lead to a happy and healthy dietary marriage.

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Bon Appétit! Mozzarella and Tomato Salad (Insalata Caprese)JuicyChef’s Roast Fish with White Wine, Scotch Bonnet and Tomatoes

This classic and well-loved salad originated on the Italian island of Capri and is a staple in most

restaurants abroad, much like the Caesar salad. The key is quality milky cheese, juicy ripe tomatoes, which we in Jamaica are very fortunate to have all year round, and fragrant fresh herbs. I know most people have this as a starter, but it’s not unusual for me to make a serving for one and have it for my dinner. Trust me, I am quite satisfied. This recipe serves 4.

Ingredients:

4 large salad tomatoes, cut into thick slices

500g/ 1 lb fresh Mozzarella, cut into thick slices

1 bunch fresh basil, leaves picked from stems

Freshly ground black pepper and sea salt

Extra virgin olive oil for drizzling

Pinch of dried oregano for garnish (optional)

Method:

On a platter alternately arrange a slice of tomato, then a basil leaf, then cheese and repeat until

finished.

Season all over with salt and pepper and pinch of oregano if using.

Drizzle with extra virgin olive oil.

Serve with crusty bread.

As you can tell, I like healthy food which can be prepared in a jiffy. I have eaten many wonderful fish dishes which are prepared in this manner in the Mediterranean. Of course the variety of fish differs as you will find the likes of sea bass, sea bream, cod and mullet, while our beloved Caribbean is alive with snapper, parrot, king fish, Mahi Mahi and now the invasive lionfish. This recipe is simple, light and easy, quite elegant too.

My dish is Mediterranean in style but melded with Jamaican spiciness from the pimentos, Scotch bonnet pepper and thyme.

Ingredients:

4 fillets of fish, snapper or tilapia

2 large tomatoes, roughly chopped

1 medium onion, sliced

2 garlic cloves, minced

1 small Scotch bonnet pepper, deseeded and finely chopped

4 pimento grains, crushed

1 fat sprig of fresh thyme

2 dry Bay leaves

Sea salt and freshly ground black pepper to taste

175ml/3/4 cup of white wine

60ml/1/4 cup water

Olive Oil

Method:

Preheat oven to 350F

In a medium frying pan, add 1 tbsp of olive oil over medium heat and sauté the onions until translucent (about 2 minutes) then add garlic and cook for a minute more.

Add tomatoes, Scotch bonnet pepper, pimento, thyme and bay leaves. Bring to a boil and simmer for a few minutes.

Check seasoning and add salt and pepper if necessary.

Next, pour in water and white wine, stir and continue to simmer for a minute more to heat through, then remove from heat.

In a large baking dish, brush with olive oil.

Season fish fillets with salt and pepper and place into baking dish, then pour over sauce.

Bake for 15 to 20 minutes (depending on the thickness of the fish).