Ideas to chose healthier fats

Oilve oil  is the main source of fat in the mediterranean diet.

  1. Olive oil. It is well known that olive oil is the main source of fat in the Mediterranean diet. Add it to salads as well as to pastas. Olive oil is an essential component of tomato-sauces in Mediterranean dishes. However it can also be simply added to toast, or as in the traditional Spanish bread with olive olive oil and tomato (pa amb tomàquet in catalan), or garlic and olive oil bread.
  2. Spreads. Olive oil-based spreads are now commonly available in most supermarkets.
  3. Pesto. Pesto, a key ingredient to pastas, is made with olive oil and can also be used as spread in sandwiches.
  4. Olives. Olives are a key ingredient to many Mediterranean dishes, from pasta to Pizza, but can also be used as appetizers or just to nibble. Olives either alone or combined with other ingredients can make a nice spread such as tapenade. Olives can also be an ingredient when baking bread.
  5. Rapeseed oil. Also known as Canola oil, rapeseed oil can be used as an alternative to olive oil for cooking.