The Mediterranean Diet Olive Oil Benefits: Consume Daily!

Olive Oil Led by Dr. Eduard Escrich, researchers at the Autonomous University of Barcelona have spent over 20 years studying the effects that fat consumption has had on our health. Previous studies have linked fat intake with an increased risk of cancer, however, more recent results have revealed that certain types of fat may in fact counteract these negative effects. Virgin olive oil, a fat commonly found in the Mediterranean diet may in fact have multiple protective effects on our bodies. This olive oil was shown to actually prevent tumor growth when compared to other oils.

It turns out that a diet containing phenol-rich virgin olive oil may be even more beneficial than previously thought. Phenols, the micronutrients, are especially high in extra virgin olive oil varieties. Another essential component in this type of oil is the oleic acid, a monounsaturated fatty acid, which may play a very beneficial role in our bodies as well. Research has also found the presence of several bioactive compounds such as antioxidants in this type of oil.

If consumed in moderation, virgin olive oil may decrease one’s risk of certain types of cancer, including breast cancer, and prevent against heart disease, inflammation and other health problems. More and more findings continue to strengthen our thoughts about the health benefits of virgin olive oil and remind us about the importance of adapting a healthful Mediterranean diet.

Recipe: Stella’s Mediterranean-Style Baked Turkey Breast

Summary: Healthy, clean-burning protein. This dish is extremely versatile, because you can use it a number of ways throughout the week. I usually make two (2) on Sunday evening! The broth and water is added to give natural flavor, and a plump, juicy texture to the turkey breast. (side note: when paying for deli-style turkey, approximately 65% is water/broth)!


  • 1 Turkey Breast, Bone in
  • 2 Cups Organic, Veggie Broth (low sodium)
  • 1 Cup water
  • 2 Teaspoon Sea Salt / Pepper
  • 1 Tablespoon Oregano
  • 1 Tablespoon Olive Oil
  • 2 Tablespoon Fresh Herbs Chopped (Rosemary, Thyme, etc)


  1. Preheat oven to 375. Place turkey breast in a baking dish (to fit).
  2. Add the veggie broth, water to the dish and season with the oregano, sea salt / pepper.
  3. Finally, drizzle olive oil over the top of the breast. Cooking time varies (depending on your oven), allow approximately 80-90 minutes.
  4. Once finished, its very important to allow the turkey to cool for 10 – 15 minutes (this ensures extra moisture within the turkey).
  5. Lightly garnish the turkey with fresh olive oil once served.

Diet (other): Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 8

Meal type: dinner

My rating:5 stars: ★★★★★

Copyright © Stella Metsovas