There is no question that a diet of vegetables, fruits, nuts, legumes and seeds with a liberal use of cold pressed olive oil, and only a moderate amount of organic dairy products, provides many of the most important nutrients our bodies need to remain healthy on a daily basis.

These are the staple ingredients of the Mediterranean diet. The trick is to learn how to turn these wonderful organic ingredients into delicious snacks, drinks, meals and dishes, and how to combine various ingredients to make rich tasting sauces, dressings and fruity dishes.

I found a way to pack a punch with a topping for crackers, bread or toast. It is super good for boosting the immunity, and it's delicious flavours will take your mind to a warm terrace overlooking the sea in the heat of the hot Mediterranean sun.

Enjoy!

Raw ingredients

5-10 x Cherry Tomatoes (finely chopped)

3-5 Spring Onions (finely chopped)

1-2 Garlic Cloves (finely chopped)

1 x tbs Fresh Basil, Parsley and/or Chives (finely chopped)

Cold Dressing

3 x tbs Cold Pressed or First Cold Extracted Olive Oil

1 x tbs Fresh Lemon Juice

Sea Salt and Ground Pepper (to taste)

1 x tsp Mustard Powder (optional)

1 x tsp Organic Balsamic Vinegar (optional)

Optional Toppings (for the base)

1-2 x tsp Pesto Sauce (made with tomato, mushroom or other Deli flavours)

Artichokes in Olive Oil (chopped finely)

Dried Tomatoes in Olive Oil (chopped finely)

How to prepare

1. Wash all the raw ingredients and finely chop into the same medium-sized bowl.
2. Wash all the fresh herbs and finely chop into the same bowl.
3. In a separate small-sized bowl, add the Cold Dressing ingredients and mix well together (remove all mustard lumps).
4. Pour the Cold Dressing in with the raw ingredients and mix well together.
5. Slice and toast your bread or lay out your snack base - no butter required
6. Spread on the Pesto Sauce if you are including this in the recipe.
7. Place on a large flat plate (or plates) and pile the snack mixture onto each of the snack bases.
8. Garnish with some small sprigs of herbs and serve with a serviette.

Top Tips

1. If you like these power snack combinations, make up some stock for the refrigerator so that when you are hungry, you can simply spoon your topping onto whatever is handy.
2. If you are able to eat Garlic it is exceptionally good for you in a raw state as the 'crunching up' the cloves turns alliin into allcin which boosts the disease-fighting response of some types of white blood cells in the body.
3. Always be careful with any kind of vinegar and use it super-sparingly as it dehydrates the body on a deep organ level. Vinegar preserves poisons, trapping them in your organs so that they are not driven from the body.
   

Essential nutrients

Spring Onions

Rich in vitamin C, vitamin B2 and thiamine with vitamin A and Vitamin K and good sources of elements like copper, phosphorous, magnesium, potassium, chromium, manganese and fibre. 

Cherry Tomatoes

A great source of vitamin E with vitamin B6, folate, magnesium, phosphorus, and copper along with potassium, vitamin A, C, and K.

Raw Garlic

An ancient healer with amazingly high levels of vitamins and minerals including vitamin C and B-6 and minerals such as selenium, calcium, and iron. Garlic also contains very strong antibiotic, anti-fungal, anti-cancer, and anti-viral properties. 

Mixed Herbs

A wonderful source of vitamins, minerals, chlorophyll and natural antibiotics. Many herbs have valuable alkalising benefits and the plant compounds of fresh herbs provide both antioxidant and anti-inflammatory capabilities.

Cold Pressed Olive Oil

The main type of fat in cold pressed olive oil is unsaturated fat which is incredibly healthy. It also contains vitamins E and K. Vitamin E is a powerful antioxidant involved in immune function while vitamin K plays a key role in blood and bone health.

Lemon Juice 

Rich in vitamins C and B-complex and minerals such as iron, calcium, magnesium, silicon, copper, and potassium. Considered to be a wonderful tonic that can help to cleanse and detoxify the entire body with exceptional antibiotic, antiseptic, and anti-cancer properties. 

Sea Salt

High-quality sea salt has 84 trace minerals that nourish and strengthen the body. Always use sparingly a small pinch will do.

Black Pepper

Ground Black Pepper contains piperine which is a plant compound containing strong antioxidant properties.

Mediterranean goodness!

Treat yourself to a simple yet supremely wholesome snack and enjoy your Mediterranean sensation el fresco on a sunny day.

Sue Cartwright

Spiral Leaf