Other articles by Jill Wendholt Silva:

Portobello and beef a nice combo Tart made with egg roll wrapper Israeli couscous a fine stand-in for rice Cheesecake bars are lower in fat but still fat with flavor Time to try quinoa, a very nutritious grain Skim milk not adequate for this soup Soup need not be high in sodium Hot cocoa with soy milk is lower in fat; other benefits debatable Make your own cookie snack pack Sneak cauliflower in kids' mac and cheese

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For a dozen years, nutrition experts have talked up the Mediterranean diet as the plan for optimum health, and this sunny Greek Orzo Salad pays homage to these delicious, sun-drenched flavors.

More a way of eating than a traditional "diet" plan, the Mediterranean diet is based on the eating patterns of the long-lived people of the island of Crete, the rest of Greece and Southern Italy, circa 1960. In 1994, the Boston-based nutrition education think tank Oldways Preservation & Trust and the Harvard School of Public Health created a Mediterranean diet pyramid, and, over time, its building blocks have become well-known to the American public:

● Olive oil, a healthy fat, is used as a dressing and a condiment.

● Red meat moves from the center of the plate to side-dish status, while poultry and fish consumption increases.

● Fruits, vegetables, grains, beans, seeds and nuts take center stage.

● Low-fat dairy is OK when consumed in moderation.

● Wine can be an occasional part of the meal.

"Orzo," an Italian word that means barley, is actually a tiny, rice-shaped, quick-cooking pasta.

To see the Mediterranean pyramid, go to oldwayspt.org online.