Relax, Pretend You’re In The Mediterranean

For a few months every year, most of us can pretend we live in a sun-drenched climate with a bounty of fresh produce and follow the Mediterranean diet.

In case you’re not familiar with it, the Mediterranean diet is based on vegetables and grains. Meat is used sparingly. Olive oil, not butter, is the fat of choice, and a glass of wine frequently rounds out the meal. Scientists suggest this diet may reduce the risk of heart disease.

The Mediterranean menu should include vegetables such as red bell peppers that contain vitamins A and C and tomato products that have lycopene, a carotenoid that is associated with a reduced risk of prostate cancer. Whole grains that are high in dietary fiber help prevent disease as well.

But even the best recipe for good health isn’t effective unless it’s edible. This recipe for Eggplant Ragout Over Herbed Bulgur is delicious. Its inspirations are French ratatouille and Italian caponata, with Middle Eastern tabbouleh thrown in for good measure.

Of course, part of what makes the Mediterranean diet so effective is the attitude - relaxed. So, toss the coffee down the drain and pour a glass of wine instead.

If the antioxidants aren’t beneficial, at least you’ll feel mellow, which is always a key to well-being.

Eggplant Ragout Over Herbed Bulgur

1 small eggplant

1 small onion, diced

1 garlic clove, minced

1 medium zucchini, trimmed and diced

1 red bell pepper, cored, seeded and diced

2 tablespoons olive oil

1/4 cup dry white wine

2 tablespoons golden raisins

1 tablespoon balsamic vinegar

2 tablespoons tomato paste

Dash sugar

Salt and pepper, to taste

Herbed bulgur (recipe follows)

1 tablespoon minced fresh mint, for garnish

Trim eggplant and cut into 1/2-inch cubes; peel if desired.

In large skillet, heat olive oil and saute eggplant, onion, garlic, zucchini and bell pepper until tender, about 10 minutes, stirring frequently.

Stir in wine and scrape up browned pieces in skillet. Cook over medium heat until wine is reduced by half. Stir in raisins, vinegar, tomato paste, sugar and salt and pepper to taste and simmer 5 minutes, stirring often.

Spoon mixture over herbed bulgur. Garnish with fresh mint. Serve warm or at room temperature.

Yield: 2 servings.

Nutrition information per serving (ragout only): 268 calories, 14.3 grams fat (48 percent fat calories), 5 grams protein, 30 grams carbohydrate, no cholesterol, 297 milligrams sodium.

Herbed Bulgur

1 cup bulgur (cracked wheat)

2 cups water

1/2 teaspoon salt

2 tablespoons minced chives

1 tablespoon minced fresh mint

Juice of 1/2 lemon

2 tablespoons olive oil

Salt, freshly ground white pepper

Place bulgur in fine-mesh sieve and rinse under running water. Combine 2 cups water, bulgur and salt in medium pan. Bring to boil. Reduce heat to low and simmer, covered, until bulgur is tender and water absorbed, about 20 minutes.

Uncover and fluff up with fork. Stir in chives, mint, lemon juice, olive oil and salt and pepper to taste.

Yield: 2 servings.

Nutrition information per serving: 370 calories, 14.5 grams fat (35 percent fat calories), 9 grams protein, 56 grams carbohydrate, no cholesterol, 553 milligrams sodium.