This is the next step in changing your diet and eating the Med Way. When we say “Swap Your Fats”, we mean to consistently choose olive oil over solid fats. Furthermore, it is important to add nuts and seeds to your diet.

How can you “Swap Your Fats”? You want to replace solid fats, such as butter and margarine and other oils, with olive oil. Use olive oil in marinades, dressings, and for cooking. At least 4 tablespoons of olive oil should be consumed daily, while staying within your calorie budget.

Why should you use olive oil? With its anti-inflammatory and antioxidant qualities, it is the main oil to use when eating the Med Way. It contains heart-healthy unsaturated fatty acids. There are 3 different types of fats, known as unsaturated fat, saturated fat, and trans fat. Unsaturated fats are typically found in seafood or plants and have health-promoting properties. Saturated fats are typically found in animal-based products such as milk, butter, cheese, and meat. These fats do not have any health-promoting properties. Lastly, there are trans fats, which can be found in processed foods, fried foods, baked goods, and freezer foods. These fats are shown to be harmful to your health. Since olive oil is an unsaturated fat, it is one of the healthiest options and it is very versatile. 

How do you buy olive oil? You want to follow three rules when you buy olive oil. The first rule is to choose an olive oil that is in a dark can or bottle. A dark bottle protects the olive oil from breaking down and helps increase its shelf life. The second rule is to choose extra virgin olive oil. This is the highest quality of olive oil you can buy, and it is the least processed type. The third rule is to look at the best-by date for olive oil. This indicates the date of when it should be opened. It is recommended that once olive oil is opened, it should be used within 30-60 days. Avoid a bulk purchase that may go rancid before you use it all. Bottom line: purchase a small, dark bottle of extra virgin olive oil within the best by date for best flavor.

How can you “Snack On Nuts and Seeds”? Select, while staying within your calorie allowance, at least three ounces of nuts and seeds every week. One serving size is one ounce or one handful of nuts. Choose nuts that have no added salt or are lightly salted. Add nuts and seeds to the foods you already eat. You can add them to the top of salads, fruits, and grains. Turn nuts and seeds into the food you snack on.

Amp up your traditional tuna salad with this delicious recipe. Full of vegetables and flavor, it makes a delectable meal any time of day that the whole family will love. Enjoy it as a sandwich, on top of greens, or alongside olive oil toast. If serving as a sandwich, use your favorite whole-grain bread and try topping it with a couple leaves of kale and a few tomato slices.

Mediterranean Tuna Salad

Mediterranean Tuna Salad

Serves 4

• 2 (5-ounce) cans of tuna packed in water or olive oil, drained and flaked
• ½ cup minced carrots (approximately 2 carrots)
• ½ cup minced celery (approximately 2 celery sticks)
• ½ cup minced yellow bell pepper (approximately 1 small bell pepper – substitute with orange, red or green bell pepper if preferred)
• ¼ cup minced red onion (substitute with yellow or green onion if preferred)
• ¼ cup minced olives (substitute with pickles if preferred)
• 1 tablespoon olive oil
• ¼ teaspoon black pepper
• ⅛ teaspoon cayenne pepper (optional)
• Salt to taste (optional)

Directions:

1. In a medium size bowl combine the carrots, celery, bell pepper, onion, olives, tuna, and olive oil.
2. Season with black pepper, cayenne pepper, and salt. Mix well.
3. Serve as a sandwich on whole-grain bread or on top of salad greens.

Nutritional facts per 1 cup (based on tuna packed in water, ⅛ teaspoon cayenne pepper, and ½ teaspoon salt): Calories: 124 calories, Carbohydrates: 6 grams, Fiber: 2 grams, Protein: 15 grams, Fat: 5 grams, and Sodium: 559 mg.

This crunchy toast is simple, delicious, and satisfying!

Olive Oil Toast

Olive Oil Toast

Serves 1

• 2 teaspoons olive oil
• 2 slices whole-grain bread, such as a sprouted whole-grain bread

Directions:

1. Spread the olive oil in a large skillet or griddle and heat over medium-high.
2. Add the bread. Place a grill press or heavy pan on the bread to give it some weight. This will help make it really crunchy. You can also use a counter-top grill if you like. The wonderful olive oil taste eliminates the need for other bread spreads or jelly.

Nutritional facts per one serving (two pieces): Calories: 221 calories, Carbohydrates: 16 grams, Fiber: 8 grams, Protein: 12 grams, Fat: 11 grams, and Sodium: 255 mg. 

You can use any type of nut for this next recipe!

Spinach with Raisins and Pine Nuts

Spinach with Raisins and Pine Nuts

Serves 2

• 1 Tablespoon olive oil
• 1 onion, chopped
• ¼ teaspoon red pepper flakes (optional)
• 1 pound spinach
• 2 Tablespoons raisins
• 2 Tablespoons pine nuts, toasted
• 1 Tablespoon lemon juice
• Salt and pepper to taste

Directions:

1. Heat the oil in a large skillet or stir fry pan over medium heat. Add onion and cook for 10-12 minutes. Add pepper flakes (optional).
2. Add the spinach and cook until wilted.
3. Drain if needed and add the raisins and pine nuts.
4. Add the lemon juice.
5. Taste and adjust with salt and pepper.

Nutritional facts per 1 cup serving: Calories: 270, Carbohydrates: 32 grams, Fiber: 8 grams, Protein: 9 grams, Fat: 15 grams, and Sodium: 180 mg.

Sources for this article NC Extension Food and Nutrition, Meds instead of Meds educational program. The research and selection of tested recipes was compiled by Alyssa Letchworth, ECU student intern. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.