Start with 'foccacia' made from flour, water and salt and seasoned with wild chicory and oregano. A classic pasta is next, ideally a 'cavatelli' or 'fusilli' served with a mutton sheep sauce.

An interesting meat dish is called 'a'incantarata'. It is essentially pork scraps preserved in a glazed earthen pot which was dipped into when times were lean (literally). It was noted as a flavoring for a herb soup which today is known as 'minestra maritata' popular in the zone of Vico Equense.

As for the 'dolce' try jam tarts made from chestnuts, apples and chocolate covered figs.

Sonia Michaels adds:

"Fortunately, the Mediterranean Diet is one of the world's healthiest ways of eating--but what exactly IS this way of eating, and how can a diet that includes so much oil and fat, and even moderate amounts of alcohol, actually be good for our cardiac health?

The phrase "Mediterranean Diet" refers to a more holistic approach to eating, one which includes wine, but also includes healthy fats, whole foods, and less red meat than the average North American diet contains.

The Mediterranean approach to food is practically the polar opposite of the North American approach.

One of the secrets of the Mediterranean diet seems to be moderation and balance--moderate quantities of red meat and wine, frequent servings of fish and seafood in many different forms, a wide variety of vegetables, grains and legumes, and lots of really good olive oil.

Mediterranean desserts tend to be small (much smaller than North American portions), but are often quite rich.

Throughout most of the region, the main meal of the day is usually lunch; this meal is made up of a number of different courses (only one or two of which will contain red meat), and ideally takes a couple of hours to eat.

We can try to incorporate some Mediterranean essentials into our daily lives. Some ways to start: Cooking with olive oil. Cutting down meat portions, and increasing portions of grains and legumes proportionately.

Eating more fish, preferably cooked from fresh, rather than frozen and breaded. Eating more leafy green vegetables and salads. Sitting down for family meals whenever possible, rather than eating on the run. Staying physically active".