Power Couple #3: The Mediterranean diet and nuts - Avoid metabolic syndrome

A Mediterranean-style diet rich in fruits, vegetables, beans, fish, olive oil and grains, is associated with everything from weight loss to a reduced risk of Parkinson's and heart disease. Now, new research shows that people with metabolic syndrome - a condition characterized by high cholesterol, blood pressure and blood sugar, as well as excess belly fat - can reduce these symptoms by adding an extra serving of mixed nuts to the healthful regime. In a large study, Spanish researchers instructed people at high risk of heart disease to follow the diet with slight variations. Among the group that added 30g of nuts, the incidence of metabolic syndrome decreased about 14% within a year) as opposed to a 6.7% decline in those who added a little more olive oil). Researchers believe the fiber, potassium, magnesium, calcium and omega-3 fatty acids in the nuts helped regulate insulin, blood pressure and inflammation.

To ensure you make healthy choices when your next snack attack sets in, keep single-portion nuts on hand. Participants in the study ate about 5 walnuts, hazelnuts and almonds each daily. Kathy McManus, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston, recommends eating the same amount (about 1 ounce) to take the edge off late-afternoon hunger. Sprinkle the mixture over Mediterranean diet-friendly yogurt, oatmeal or a small salad.

It is also a good idea to incorporate nuts into your main meals when possible to boost the nutrition and help curb your hunger for hours after you ear. Try this recipe for Mediterranean Chicken Salad from Emeril Lagasse, perfect for a hot summer night's dinner.

Mediterranean Chicken Salad
Prep Time: 15 minutes
Cook Time: 1 hour, 30 minutes
Total Time: 1 hour, 45 minutes
Servings: 4 entree salads

Ingredients

• 1/2 cup dry white wine
• 1 slice yellow onion
• 1 slice lemon
• 1 bay leaf
• 6 black peppercorns
• 1/4 teaspoon salt
• 1 pound boneless, skinless chicken breasts
• 1 (10-12 ounce) medium eggplant, ends trimmed and cut into 3/4 inch rounds
• 2 tablespoons olive oil
• 12 ounces plum tomatoes, ends trimmed and cut into 1/2 inch dices
• 1 cup crumbled feta cheese
• 1/2 cup chopped pitted brine-cured olives, such as kalamata
• 2 tablespoons pine nuts, lightly toasted
• 1/4 cup extra virgin olive oil
• 1 tablespoon balsamic vinegar
• 1 1/2 teaspoons chopped fresh oregano leaves
• 1/2 teaspoon chopped fresh mint leaves
• 1/2 teaspoon salt
• 1/4 teaspoon crushed red pepper
• 1/8 teaspoon freshly ground black pepper
• 4 large Bibb or romaine lettuce leaves
• 1 tablespoon fresh basil

Directions

1. In a medium skillet, combine the wine, onion, lemon, bay leaf, peppercorns, salt and enough water to cover the chicken by 1/2 inch and bring to a boil for 2 minutes. Add the chicken, cover, reduce the heat and simmer until the chicken is no longer pink and just cooked through, about 10-15 minutes. Remove from the heat, uncover and let the chicken cool in the liquid about 30 minutes. Transfer the chicken to a plate, cover and refrigerate until well chilled, about 2 hours or overnight. Cut the chicken into 1-inch cubes and set aside.
2. Preheat the grill to medium-high heat.
3. Place the eggplant slices on a large plate and lightly brush on both sides with olive oil and then season with salt and pepper. Grill until just golden and slightly soft, about 2 minutes on each side. Place the eggplant on a cutting board to cool and then dice into small pieces.
4. In a large bowl, combine the diced chicken, eggplant, tomatoes, cheese, olives and pine nuts.
5. In a small bowl, whisk the extra-virgin olive oil, vinegar, oregano, mint, salt, red pepper and black pepper. Pour the dressing over the chicken mixture and toss lightly to coat.
6. Arrange lettuce leaves in the center of 4 large plates and divide the salad among the leaves. Serve immediately.