In 1975, a book was published with a comparative study between 7 countries and their dietary habits. It surprised everyone that the inhabitants of Greece and the Mediterranean region were the longest-lived and healthiest in the world. Our friends from ActitudFEM share with us the advantages of the Mediterranean diet.     This is due to the consumption, throughout their lives, of a diet rich in vegetables, fruits, legumes, and proteins cooked with olive oil. From this, what we now know as the Mediterranean Diet was developed.

What foods make it up?

 

• Fresh seasonal fruits and vegetables: an unmatched source of vitamins and minerals. The best way to consume them is, whenever possible, raw to take advantage of all their qualities and nutrients.

• Olive oil: 3 to 4 tablespoons daily without cooking greatly contributes to our health.

• Cereals and legumes: They provide the energy of the Mediterranean, the main source of complex carbohydrates and dietary fibers with little fat. Among them are wheat, rice, lentils, chickpeas, beans, etc.

• Nuts: Rich in vitamins (especially vitamin E) and nutritious minerals, they protect the cardiovascular system, mainly due to their unsaturated fats.

• Dairy: They are a great source of calcium and fat-soluble vitamins, as well as digestive bacteria that promote good digestion and prevent constipation.

• Fish: A source of high-quality proteins and omega 3 and omega 6 fatty acids.

• Meat: Consumed in small quantities. This area mainly raises sheep, lambs, and goats. The low consumption of meats is due to the fact that in the past, they were accessible to few, forcing them to replace them with vegetables and legumes.

  Recipes are enriched with aromatic herbs and spices such as basil, bay leaf, mint, parsley, oregano, and peppers.  

Sample Mediterranean Menu

 

Breakfasts and/or Snacks:

• Option 1:

- Coffee or tea with skim milk. - Cereals with a bit of honey - Biscuit or toast spread with white cheese.  

• Option 2:

- Fruits to taste. - Cereals with a bit of honey  

• Option 3:

- Coffee or tea. - A skim yogurt. - Biscuit or toast spread with white cheese.  

Monday

- Grilled chicken (without skin). - Grated carrot salad and egg. - Legumes  

Tuesday

- Broccoli with lemon and virgin olive oil and fish - Potato omelette  

Wednesday

- Grilled steak. - Rice - Gratin vegetables  

Thursday

- Homemade vegetable, chickpea, soy, or meat burgers - Caprese salad - Baked potato  

Friday

- Tuna empanadas - Grilled chicken with asparagus and palm salad with lemon  

Saturday

- Paella - Vegetable broth  

Sunday

- Pasta with tomato - Brussels sprouts   Go to the original article.  

Mediterranean Recipes

 

Homemade Hummus

"Find the best Mediterranean recipes here."