Hackett Kathleen - Live to Eat: Cooking the Mediterranean Way

How to Roast a Lamb

To my wife, Anna, who somehow finds the strength to endure the chaos of restaurant life, all the while ingeniously finding ways to maintain some sense of normalcy. Your strength is why our family is.

To my son Gabriel, our first born, our cherub, who sees good in all and has a heart filled with compassion, joy, and love. The world would be a better place if everyone saw it through your eyes.

To my son Zachary, my rebellious twin, your strong convictions, resolve, and inner strength will open a path that you will one day undoubtedly lead, but your guarded inner voice will help you choose right from wrong.

E ATING THE M EDITERRANEAN WAY IS ONE OF THE SUREST PATHS WE HAVE toward greater health. Through many years of research, the medical and scientific communities have established that Mediterranean nutrition can prevent or significantly reduce the risk of coronary heart disease, stroke, and type 2 diabetes, and can be an effective way to maintain a healthy weight.

A true Mediterranean plate elegantly blends the richness of seafood, the simplicity of greens, vegetables, and legumes, and the power of extra virgin olive oil. Meats and carbohydrates appear rarely, but no severe restrictions are imposed. This healthy way of eating is appealing and sustainable because it does not sacrifice pleasure or convenience for health.

This is why it is a joy to join chef Michael Psilakis in the kitchen. His recipes invigorate the food of the Mediterranean with new flavor, and his method of building dishes from seven essential staples makes it easier than ever to cook and eat the Mediterranean way at home.

As you embark on the flavorful ride that is Live to Eat, take note of these ingredients: olive oil, Greek yogurt and feta cheese, and garlic.

Beyond the historical, cultural, and emotional connection that people in the Mediterranean region have to the olive and its oil, their health has been positively affected through its abundant consumption. Many of these benefits stem from monounsaturated fatty acids, which have been shown to reduce the risk of heart disease and to lower total and low-density lipoprotein cholesterol levels. Recent evidence suggests that cardiovascular disease shares common mechanisms with emotional health as it relates to nutrition; conditions such as depression may benefit from the fatty acids found in olive oil. Oleocanthal, another nutrient in olive oil, counters inflammation and is a protective agent against breast cancer. Increased consumption of olive oil is also associated with a reduced risk of skin cancer.

Both feta cheese and Greek yogurt are cultured milk products, which are beneficial to gut health. Cultured milk helps colonize the digestive system with healthy microorganisms that protect the gut flora from organisms that can cause infections. The process of culturing can restore digestive enzymes that help the body absorb calcium and other minerals and elevate levels of vitamins B and C. This process is beneficial for bone health as it can slow down bone deterioration and loss. Regular use of cultured dairy products can also help lower cholesterol. However, it should be noted that feta can be high in cholesterol and sodium, so its use should be moderated. Its common presentation in the form of small crumbs helps to strike that balance.

Throughout history, garlic has been used for culinary as well as medicinal purposes, primarily as a supplement to increase vitality. The body of modern scientific evidence has primarily focused on the benefits that garlic imparts to cardiovascular health by helping reduce blood pressure and cholesterol, and by reducing the risk of hardening of arteries. Garlic has also been shown to assist in lowering the risk of gastrointestinal cancers as well as boosting immune system function.

As you cook and eat these dishes, you will be mesmerized by scent and flavor, and pleased by all the other benefits of this healthy triad. As the title of this book suggests, we should strive to stay alive and healthyso we can eat!

Tassos C. Kyriakides, PhD, is an epidemiologist and biostatistician at Yale Universitys School of Public Health and School of Medicine, and a senior biostatistician at the Department of Veterans Affairs Cooperative Studies Program. He has worked on multiple clinical research projects and has delivered numerous seminars and lectures in academic, scientific, research, and clinical settings. In addition, he explores the history, culture, and evidence-based science behind the beneficial impact of Greek and Mediterranean nutrition on human health.