Mediterranean Diet Recipes Articles

Step by Step / Updated 08-25-2022

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy pasta as well, but it’s the crown jewel of Italian cooking in particular. Adding vegetables to pasta is a no-brainer. The bottom line is simple: The more nutrients you eat from your foods, the better health you experience. Part of the goal with eating the Mediterranean way is to decrease animal protein and increase plant-based proteins.

Article / Updated 08-19-2022

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Lentils are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron. Lentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish. Use this guide to help you select the perfect type of lentil for your next dish: Brown lentils are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed. Green lentils are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads. Red lentils range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.

Cheat Sheet / Updated 04-13-2022

You may have heard of the Mediterranean diet and wondered if it was right for you. But the reason people in the Mediterranean region enjoy good health goes beyond the diet — it’s about their entire lifestyle. Knowing why the lifestyle is good for you is the first step to making it work. A key part of the lifestyle is the way people approach food. They enjoy their food; they don’t view it with rules and restrictions in mind. Armed with this information, you’re ready to review the key components of the Mediterranean lifestyle so you can put them to work in your daily life.

Cheat Sheet / Updated 04-13-2022

Following a Mediterranean diet is a useful tool for overall health, weight management, and disease prevention. Knowing the principles of a Mediterranean diet, using appropriate portion sizes, and organizing your kitchen can lead you on the way to successfully meeting your health goals.

Cheat Sheet / Updated 02-16-2022

Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines. Although this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.

Article / Updated 11-18-2021

Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood recipes that you can prepare and take with you as you run from errand to errand. The most important piece is to get you eating fish a couple of times a week if you aren't already doing so. Having some easy and tasty recipes on hand can help you enjoy fish more often. You'll find that cooking fish is actually much easier than cooking a steak. Grilled Sardines with Tabbouleh Preparation Time: 40 minutes Cook Time: 5 minutes Yield: 2 servings 2 tablespoons uncooked bulgur 1 cucumber, chopped small 2 tomatoes, chopped small 2 cups chopped fresh parsley Juice of 1/2 a lemon, plus 1 tablespoon 2 tablespoons plus 1 tablespoon extra-virgin olive oil Salt and pepper to taste One 3.75-ounce can sardines in water, drained and patted dry In a medium mixing bowl, combine the bulgur, cucumber, tomatoes, parsley, all but 1 tablespoon of the lemon juice, and 2 tablespoons of the olive oil. Season with salt and pepper to taste. Set aside for 30 minutes. Heat a grill pan over high heat. Brush the sardines with the remaining olive oil and grill for 1 to 2 minutes on each side to obtain grill marks. Chop the grilled sardines and season with the remaining lemon juice, and salt and pepper to taste. Divide the tabbouleh (bulgur mixture) between two serving plates and arrange the grilled sardines over the top. PER SERVING: Calories 282 (From Fat 177); Fat 20g (Saturated 3g); Cholesterol 32mg; Sodium 262mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 16g. Serve with crusty bread. Grilling sardines is a great way to elevate the flavor of a canned fish. If your canned sardines are small use a grill pan or cast iron skillet on the stove top to get the desired seared effect. Grilled Scallops Preparation Time: 15 minutes, plus marinating time Cook Time: 8 minutes Yield: 4 servings 2 pounds sea scallops 4 cloves garlic, chopped 2 tablespoons extra-virgin olive oil 1 tablespoon butter, melted 2 tablespoons parsley, finely chopped Nonstick cooking spray Zest and juice of 1 lemon 1/4 teaspoon sea salt Rinse the scallops under water and pat dry. Toss scallops with the garlic, olive oil, butter, and parsley. Allow the scallops to marinate for 10 minutes. Spray the grill with nonstick cooking spray and heat the grill over medium-high heat. Skewer the scallops and grill them for 1 to 3 minutes on each side or until slightly firm to the touch and opaque. Drizzle with the lemon juice and top with the lemon zest and sea salt just before serving. PER SERVING: Calories 285 (From Fat 102); Fat 11g (Saturated 3g); Cholesterol 82mg; Sodium 531mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 38g. Soak wooden skewers in water before grilling so they don't burn on the grill.

Article / Updated 11-18-2021

Although the fall isn’t as big a veggie season as summer, you can find several choices to incorporate into your Mediterranean diet, including broccoli, cauliflower, and late summer eggplants and squash. These recipes highlight some of the vegetables you can find from September to November, adding a punch of flavor with fresh herbs, spices, olive oil, and cheeses. Grilled Romaine with Lemon Anchovy Dressing Preparation Time: 5 minutes Cook Time: 5 minutes Yield: 4 servings 4 anchovies, canned in oil Juice of 1/2 a medium lemon 1/2 cup finely chopped fresh parsley 1 teaspoon Dijon mustard 2 cloves garlic, smashed 1/4 cup plus 1 teaspoon extra-virgin olive oil Salt to taste (optional) 1 large head romaine lettuce, cut in half lengthwise 3 tablespoons freshly grated Parmesan cheese Chop the anchovies, lemon juice, parsley, Dijon, and garlic in a small bowl, then in a blender or food processor for 1 minute. Turn on the machine and slowly drizzle in 1/4 cup of the olive oil until combined, about 2 minutes. Using a piece of the lettuce, taste the dressing and season with salt (if desired). Heat a grill or grill pan over medium-high heat. Brush the lettuce with the remaining olive oil and grill the cut side for 2 to 3 minutes, or until grill lines appear. Roughly chop the grilled lettuce and toss in a large serving bowl with a little dressing at a time until coated. Top with the Parmesan and serve immediately. Save the remaining dressing in the refrigerator and use within 3 days. PER SERVING: Calories 177 (From Fat 137); Fat 16g (Saturated 3g); Cholesterol 7mg; Sodium 284mg; Carbohydrate 7g (Dietary Fiber 4g); Protein 5g. Sautéed Eggplant with Tomatoes and Black Olives Preparation Time: 10 minutes Cook Time: 30 minutes Yield: 6 servings 2 tablespoons extra-virgin olive oil 3 cloves garlic, chopped 1 large eggplant, unpeeled, cut into 1/2-inch cubes 1 tablespoon dried oregano One 28-ounce can no-salt-added diced tomatoes 1/4 cup kalamata or black olives 1/4 cup tomato paste 2 tablespoons red wine vinegar 1 to 3 tablespoons water 1 cup fresh basil, sliced thinly Salt and pepper to taste 1/4 cup ricotta cheese In a heavy skillet, heat the olive oil over medium heat. Add the garlic, eggplant, and oregano and sauté for 10 minutes. Add the tomatoes, olives, tomato paste, and vinegar and reduce the heat to medium-low. Cover and cook until the eggplant softens, stirring often, about 15 minutes. If needed, occasionally add 1 tablespoon of water to the pan to help the eggplant soften and cook. Stir in the basil and simmer for 3 to 5 minutes. Season with salt and pepper to taste. Place into a serving dish, dollop with spoonfuls of the ricotta, and serve. PER SERVING: Calories 118 (From Fat 61); Fat 7g (Saturated 2g); Cholesterol 5mg; Sodium 164mg; Carbohydrate 13g (Dietary Fiber 5g); Protein 4g. The figure shows how to cube an eggplant.

Article / Updated 08-12-2021

Interest in the relationship between the Mediterranean region and the longevity of its denizens was sparked in middle of the 20th century when folks began to notice that people in southern Europe seemed to be living longer than people who lived in northern Europe and the United States. Since then, several studies have been conducted trying to find the reason. Here are ten of them. The Seven Countries study Funded by a grant from the National Heart Institute and led by Ancel Keys, this decades-long study was one of the first to examine the link between lifestyle and disease. Specifically, the Seven Countries study followed population of men, ages 40 to 59, from seven countries, looking for association among diet, known risk factors, and the prevalence of heart attacks and stroke. The study’s major findings include the observation that the risk of heart attack and stroke is directly related to the level of total serum cholesterol, a finding that held true for all groups studied, and that having high cholesterol and being overweight or obese was associated with increased cancer deaths. Although it didn’t specifically study the Mediterranean diet, researchers observed that southern Europe had far fewer coronary deaths than northern Europe and the United States did, even when factoring in other known risks like age, smoking, blood pressure, and physical activity. The SUN Project The SUN Project, from the University of Navarro, Spain, was an ongoing study that sought to identify dietary causes of various health conditions, such as high blood pressure, diabetes, obesity, and heart disease. This project produced some interesting findings: Participants who followed a Mediterranean-style diet were less likely to develop type 2 diabetes. Participants who ate a diet rich in olive oil had a reduced risk of hypertension (a finding that was statistically significant only among the men) and heart disease. Those whose diets included trans-unsaturated fatty acids were at greater risk of depression, and the greater the consumption of healthy fats, the lower the risk for depression. The PREDIMED trial The PREDIMED (Prevención con Dieta Mediterránea) trial, conducted in Spain and launched in 2003 with results published in 2013, was designed to determine whether, and to what degree, a Mediterranean diet prevents cardiovascular disease. It specifically compared a low-fat diet to a Mediterranean diet, supplemented with either extra-virgin olive oil or tree nuts, to see which was most effective at preventing heart disease, heart attacks, and strokes. Evidence showed that a Mediterranean-based diet, whether supplemented with nuts or extra-virgin olive oil, reduced the risk of heart disease by a whopping 30 percent. The EPIC project The goal of the EPIC (European Prospective Investigation into Cancer) project was to explore the relationship between diet, lifestyle, and cancer, as well as other chronic diseases, like heart disease. Bottom line: You can add years to your life by engaging in these key behaviors: being physically active, eating at least five servings of fruits and vegetables a day (the Mediterranean diet has you eating between seven and ten servings), moderating how much alcohol you drink, and not smoking. Research from the University of Louisiana’s College of Pharmacology A healthy brain has 100 billion nerve cells (neurons) that connect in an intricate web, called a neuron forest. Signals that form memories, ideas, and feelings travel from neuron to neuron in this forest. In a brain afflicted with Alzheimer’s, problems occur when the two key proteins stop functioning properly and result in plaques and tangles being formed. At this point the cells, deprived of nutrients, die. In the study, researchers showed that oleocanthal, a compound in extra virgin olive oil, helps decrease the accumulation of beta-amyloid in the brain by enhancing the production of other proteins and enzymes thought to be critical in removing beta-amyloid. The implication was that following a Mediterranean diet that features extra virgin olive oil has the potential to reduce the risk of Alzheimer’s and other dementias. The NIH-AARP diet and health study Together the National Institutes of Health and AARP (formerly known as the American Association of Retired Persons) conducted a study that investigated the link between diet and health. The NIH-AARP Diet and Health study published in the Archives of Internal Medicine in 2007 found that people who closely adhered to a Mediterranean-style diet were 12 to 20 percent less likely to die from cancer and all causes. The ATTICA study The ATTICA study, published in the September 2005 issue of the American Journal of Clinical Nutrition, measured the total antioxidant capacity of men and women in Greece. It found that the participants who followed a traditional Mediterranean diet had an 11 percent higher antioxidant capacity than those who didn’t adhere to a traditional diet. The findings also showed that the participants who followed the traditional diet the most had 19 percent lower oxidized LDL (bad) cholesterol concentrations, which may potentially lower the risk of developing heart disease. Harvard School of Public Health study Beginning in 1976, researchers from the Harvard School of Public Health followed 88,000 healthy women and found that the risk of colon cancer was 2.5 times higher in women who ate beef, pork, or lamb daily compared with those who ate those meats once a month or less. They also found that the risk of getting colon cancer was directly correlated to the amount of meat eaten. 2008 study reviews regarding cancer risk In addition to ingredient-specific studies, the diet as a whole has some promising research. A 2008 study review published in the British Medical Journal showed that following a traditional Mediterranean diet reduced the risk of dying from cancer by 9 percent. That same year, the American Journal of Clinical Nutrition published a study that showed that, among post-menopausal women, those who followed a traditional Mediterranean diet were 22 percent less likely to develop breast cancer. A study of 26,000 Greek people published in the British Journal of Cancer showed that using more olive oil cut cancer risk by 9 percent. Study from Second University of Naples A 2009 study from the Second University of Naples in Italy, published in the Annals of Internal Medicine, found that diabetics who followed a Mediterranean diet instead of a low-fat diet had better glycemic control and were less likely to need diabetes medication.

Article / Updated 05-25-2021

The Mediterranean diet is not a “diet” in the commonly accepted definition of the word; it’s really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid. Ever since the idea of a “French paradox” was observed in the early 1990s, wine and its significance to health have been the source of much research and debate. The “French paradox” describes the phenomenon in which, despite a diet relatively high in saturated fat from cheeses, creamy sauces, and croissants, French people have a lower risk for heart disease. One original theory explaining this paradox is that the presence of red wine in the diet helps ward off heart disease. Since this idea was first proposed, a great deal of information has emerged on the health benefits of including a glass of wine every day. So drink up and read on to discover how a daily glass of wine can be good for you. Red or white? Red, silly head! The color of wine depends on the color of grape used. Red wine is made from purple or red grapes, and white is made from green or yellow grapes. Red grapes and wine have been fermenting with the skin on longer than white, giving them more antioxidants (antioxidants are concentrated in the grape’s skin). One, called resveratrol, is especially important. Research shows that all alcohol — red wine, white wine, beer, and spirits — may have health benefits, such as reducing risk for heart disease, heart attacks, stroke, and diabetes. In moderation, alcohol does the following: Raises your “good” (HDL) cholesterol, protecting your arteries Acts as a blood thinner, reducing formation of clots and risk for cardiac events Red wine has the greatest amounts of antioxidants and has been more heavily researched relative to compounded benefits of the Mediterranean diet. Red wines are classified by body type. In this context, body type doesn’t refer to being pear-shaped or curvy. Instead it refers to the mouthfeel of the wine. Mouthfeel has a lot to do with tannins, a type of flavonoid found in wines (and which can also be found in teas). Typically, the more tannins, the higher the alcohol content and the greater the “dry pucker” taste you get when you take a sip. Tannins act as sort of a palate cleanser, too. Here are the different wine classifications: Light-bodied: Lowest in tannins. Examples include Pinot Noir and Zinfandel. Rosé wine falls within the category of a light-bodied red wine, even though the color is a pinkish hue. Rosé is lighter than red wine because the skins of the grape have the shortest contact time with the juice. Rosés can also be made by blending together red and white wines. Medium-bodied: Moderate tannins. Examples include like Chianti, Shiraz, and Merlot. Full-bodied: Highest in tannins. Examples include Bordeaux and Cabernet Sauvignon. Red wine has the potential to trigger migraines. The exact mechanism isn’t clear, but research shows that tannins and sulfites, chemicals added to increase shelf life, may be two of the culprits. If you’re susceptible to migraines, look for red wine without sulfites and avoid those highest in tannins. Cheers! Looking at the benefits of red wine Before you raise your glass, take a little time to find out about the antioxidants in red wine and understand how they impact your health. Savoring both the wine and its benefits is all part of the cultural experience. Resveratrol is the magic ingredient in wine that has the greatest health perks. It’s an antioxidant that helps fight free radicals in your body, boosting your immune system and warding off disease. Although it’s unclear how much resveratrol you need (studies on resveratrol use rats and higher doses than that found in your glass of wine), resveratrol has been shown to have benefits in these arenas: Heart disease: Reduces inflammation, “bad” cholesterol, and risk for clots, and protects artery health. Brain health: Protects against cognitive decline and plaque formation in the brain, reduces inflammation, and may slow the progression of Alzheimer’s and Parkinson’s diseases. Cancer: Reduces tumor development. Diabetes: May help lower blood glucose levels and improve the body’s response to insulin. Wine isn’t the only drink that provides your dose of resveratrol! It’s also found in varying amounts in grapes, grape juice, blueberries, cranberries, peanuts, and dark chocolate. Quercetin is another flavonoid compound in red wine. It helps widen blood vessels, minimize clots, and reduce inflammation. In addition to being found in wine, quercetin is also found in red apples, capers, dill, and berries. Adding flavor with wine Who says the only way to enjoy wine is to drink it? Wine can add a lot of flavor — without any of the fat — to many recipes. Using wine even lets you cut down on some of the oil you’re using, which is an especially nifty benefit when you’ve already had your allotment for the day. In addition to adding flavor, wine also adds moisture. You can use it to make a mean marinade and to help tenderize meat. You can also use it as a substitute for oil when you’re sautéing or simmering. When you cook with wine, some of the alcohol evaporates away during the cooking process; how much varies, depending on the cooking method and length of cooking time. When thinking about the type of wine to use in cooking, these guidelines may help: Choose lighter bodied wines for more delicately flavored dishes and full-bodied wines for dishes with more flavor. Use white wine for light colored dishes and sauces, red for darker-colored meals. Choose a wine you like to drink because the flavor will remain during the cooking process. Dry wine is low in sugar; sweeter wines have more natural sugars and therefore add more sweetness. When deciding which to use, choose the one that produce the flavor you’re craving.

Article / Updated 05-25-2021

Drinking more red wine, like many people in the Mediterranean coast do, may be one reason you’re excited about switching to a Mediterranean diet. Red wine has certain properties that research has shown are beneficial for heart health. If you drink alcohol in moderation, add a little red wine in place of other alcoholic beverages. (If you’re not a fan of red wine, drinking grape juice made from Concord grapes and eating purple grapes also provide similar heart-health benefits.) The cardio protection red wine provides is attributed to the antioxidants from flavonoids found in the skin of the grapes. The flavonoids reduce your risk of heart disease by lowering bad cholesterol, increasing good cholesterol, and reducing blood clotting. A specific flavonoid called reservatol may have additional benefits, including inhibiting tumor development in certain cancers, but that research is still in early stages. Although red wine can indeed be part of a healthy lifestyle, a fine line determines what amount is considered healthy. The recommended daily intake is one 4-ounce glass for women and one to two 4-ounce glasses for men. Excessive drinking can become unhealthy and is linked to high blood pressure, cardiovascular conditions, and extra calories. You also need to be in good health to enjoy this perk of the Mediterranean diet. If you have high blood pressure, high triglycerides, pancreatitis, liver disease, or congestive heart failure, drinking even moderate amounts of alcohol may worsen your condition. Also, if you take aspirin regularly for heart health, you want to slow down on the drinking. Talk to your health care provider to see what’s right for you.