Ingredients:

16 ounces of Whole Wheat Pasta - or Spaghetti

1 yellow onion medium diced

1 large orange

6 cloves of garlic finely sliced

1 teaspoon dry oregano

1/2 teaspoon red pepper flakes

16 ounces of cherry tomatoes

1 bunch of basil - torn into pieces

2 tablespoons of cpers (or 1/2 cup of pitted black or green olives chopped)

Pecorino Romano or Parmesan Cheese finely grated

Step One -

Begin water to boil with a large pinch of salt. When done place in the pasta but bring it out a minute before the recommended times. Save a cup of the pasta water.

When the pasta is done, take out a cup of water and save it.

Drain the rest of the pasta and set it aside for step 3 

Step Two:

Take a large skillet (12-14 inch) add Extra virgin olive oil (or avocado or grapeseed) and place on medium  to mediumhigh heat. When the oil is shimmering add the onion and cook until it becomes translucent. This typically is about 4 minutes, but can be less or more depending on the size. Do not over heat this. Once the onion is translucent zest the orange into the onions (need a zester). Add the oregano and red pepper flakes. Stir until you smell the garlic, but no longer than a half a minute - this gives you time to cut the orange and put hte juice into the mix. Then add the cherry tomatoes. 

Cover the skillet with either tin foil or a covering and let it cook until the tomatoes begin to wrinkle and open up. This takes about 6 minutes- but check at four minutes

Step Three

If all the tomatoes have not ruptured use your wooden spoon to smash them making a nice tomato sauce. Add your capers here.

Step Four

Add the drained pasta and the pasta water. Bring heat down to medium to medum low to simmer and toss the pasta with the sauce using a salad set or using tongs.  Season with salt and pepper

Step Five

Turn off the heat, add the basil and if you want olives, add the olives here. Toss and combine add more pasta water if needed. Add the cheese on the top

Mediterranean Diet Points

1 Point for the serving of Whole Wheat Pasta (Grains)

1/2 Point for the Tomato (fruit)

1/4 Point for the Onions and other vegetables you might add (Vegetables)