Healthy finger foods the Mediterranean style

November 22, 2012

Fine ingredients make fine food and all the Mediterranean Diet chefs pride themselves on using the best for every dish they serve, even when it comes to something simple as a sandwich or any other finger food. Whether it’s for a quick but satisfying snack or a lavish buffet of delicate foods, everything is chosen and prepared for the Mediterranean diet followers with care and consideration.


The first thing to decide when making a sandwich is what type of bread to use. When it comes to bread it’s probably true to say that, in the entire history of mankind, we have never been so spoilt for choice as we are today. Every bakery and supermarket offers a plethora of options, from the simplest village-style plane wheat loves to the most elaborate breads made from exotic grains and seeds that lay claim to be miraculous cures for just about anything that ails you. Bread has significance beyond nutrition in the cultures of the Mediterranean Sea and has been part of the Mediterranean diet in all its variations in the countries of the Mediterranean Sea.

All of us enjoy experimenting with different flavors and textures and surely by carefully selecting the right bread, even some of the basic sandwich combinations can be improved on.


Some say that nothing beats the taste of smoked salmon and cream cheese but when you arrange them on fresh rye bread and add hard-boiled quail eggs, gherkins and a little frissé lettuce, you have a healthy gourmet sandwich that will keep your appetite at bay for several hours. Sandwich can be your midday snack or your light lunch.

We all know that bead and vegetables are the basic components of the Mediterranean diet. Nutritious wholemeal bread can be the basis of a grilled vegetable triple-decker. This is a tasty and colourful combination of grilled peppers, mozzarella cheese and sun-dried tomatoes, garnished with rosemary and baby artichoke hearts.  As you may have realized this vegetable triple-decker is a tasty finger food made from basic Mediterranean diet ingredients.

For a real taste of Italy and the Italian cuisine we recommend prosciutto served on crusty sunflower seed bread together with sun-dried tomatoes, rocket leaves and fresh parmesan cheese, garnished with a splash of aromatic basil oil. Herbs are an important component of the Mediterranean diet.

finger foods toast

finger foods toast

Last, but by no means least, is a wonderfully creamy baked goat cheese open sandwich served on rye bread with walnuts and sliced cherry tomatoes. This is garnished with cranberries – a bitter sweet taste that perfectly complements the cheese.

As you may have noticed all sandwich suggestions are simple to make and they are made of basic components of the Mediterranean Diet such as white cheese, vegetables, herbs and nuts.

Gastronomy is an art in the Mediterranean diet

Gastronomy is an art and to succeed you must prepare a meal that not only tastes and looks good but also has the right balance of colors, textures and nutritional values. Nutritional value is something that should not be forgotten.

It doesn’t really matter how many people you cook for, the basic concept is the same. You plan for one person and from then on it’s just a matter of multiplication! Mediterranean cuisine needs passion, dedication and devotion.

You need to consider every ingredient that is used in your kitchen, from meat, fish, and poultry to dry goods, fruit and vegetables. Everything must be perfect. You can spend many hours preparing a single dish but it will only be as good as the ingredients you use. So it is essential that we use the freshest and very best we can find.

Mediterranean cooks and chefs are advocates of fresh Mediterranean herbs and vegetables and this why many of them spent much of their precious spare time in the gardens or markets. It is ultimately satisfying to watch things grow in the garden or to select the freshest and best fruits and vegetables from the market while planning your dishes ahead. It is certainly inspiring and refreshing and being in the market or garden among colors and smells may be the right place to get inspired for a new dish!

We live in an age of fast food and easy eating options which may lead to bad health and obesity  but the Mediterranean diet followers believe in the adage ‘’we are what we eat’’, so it is important to know what we use in our foods even if these are simple finger foods! We must provide to our family, friends, ourselves and our guests the best.

Andrea Aurelio
About the author

Andrea Aurelio adopted the Mediterranean diet and the Mediterranean way of living after evaluating a series of diets and realizing that the Mediterranean diet is a proven diet and the best way to adopt a healthy lifestyle. You can connect with him on Google+, Facebook, Twitter and Pinterest.

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