The traditional Mediterranean diet demonstrates how natural and organic foods can improve your health. 

Characterized by daily consumption of olive oil, fish, fruits, vegetables, legumes, nuts and whole grains, it discourages consumption of processed foods and meat. 

Much of standard Mediterranean fare contains high levels of omega-3 fatty acids, which support brain, heart, skin and eye health. Olive oil should replace vegetable oil, whenever possible. 

“If you are going to cook with oil, doesn’t it make sense to cook with one that contains more omega-3?” asks Chef Nick Stellino, author of numerous cookbooks, including Dine In! and Nick Stellino’s Mediterranean Flavors

The following guide, courtesy of the International Olive Oil Council, shows you how to substitute organic olive oil for butter (and margarine): 

  • 1 teaspoon butter = 3/4 teaspoon olive oil
  • 1 tablespoon butter = 2¼ teaspoons olive oil
  • 2 tablespoons butter = 1½ tablespoons olive oil
  • 1/4 cup butter = 3 tablespoons olive oil
  • 1/2 cup butter = 1/4 cup + 2 tablespoons olive oil
  • 2/3 cup butter = 1/2 cup olive oil
  • 3/4 cup butter = 1/2 cup + 1 tablespoon olive oil
  • 1 cup butter = 3/4 cup olive oil
  • 2 cups  butter = 1½ cups olive oil 

Tune in tomorrow for our Mediterranean-inspired recipe for Red Beet and Blood Orange Salad.

Photo courtesy of Pompeian