The Mediterranean Diet Explained – Tips and Recipes
Lately the Mediterranean Diet is very popular and highly recommended. Correctly titled, it’s not actually “The Mediterranean Diet” but rather “A Mediterranean Style Diet” because this is not a calculated, calibrated formula for eating specific items over a given time to achieve a set goal. It is about learning to focus your menus on healthier food choices for your general well-being over your lifetime. After all “diet” really means eating a certain way for an extended period, not just for a day or even a few weeks. Nor is it limiting as most “diets” are because “the Med” is a very large area encompassing many cuisines. The commonality between them is that their recipes heavily rely on seasonal vegetables, herbs, spices and grains.
Geographically the countries bordering on this sea all have moderate to warm climates, allowing for a twelve-month growing season. Fresh crops are always arriving, but with modern air transport, this bounty can be globally shared. The terrain of these countries dosen’t allow for the large grazing areas needed to sustain a cattle industry, and many of their cultures frown on pork, so much of the red meat is from sheep and goats, which are leaner. There is poultry, of course, but the major source of protein is from The Med itself and the variety seafood it provides. For most people in these countries, until modern times and for many still today, fish is the staple and other meats are served only on feast days.
The people of the Mediterranean countries have thrived on this diet based on local food products, occasionally regional ones, for centuries. Let’s have a look at why it works so well. A basic nutritional fact is that a balanced diet consists of protein, carbohydrates and fiber. Protein builds muscle, carbohydrates provide energy and fiber keeps the total machine functioning.
- The leaner the protein, the less cholesterol build up in the body. We all know that keeping cholesterol levels down promotes general wellness, especially heart health. No meat is leaner than fish, and poultry is a close second. Modern diets, generally, recommend focusing on these choices.
- There are two types of carbohydrates, simple and complex. The body converts carbohydrates into glucose which then enters the bloodstream, giving us the energy to survive. Simple carbs are sugars, which are converted fast providing a quick burst of energy, and complex carbs are starches which are absorbed slowly providing the energy to live. Excess carbs are stored in cells created for them which we know as fat cells.
- Sugar cane is not a major crop in this region. Most of the simple carbs eaten come from honey, and fruits, especially dried ones, which contain other nutrients as well. The complex carbs consumed are mainly from pasta and breads in which the grains are less subjected to the heavy refining practiced in other countries. The whole grain in the traditional products leaves more nutrients and fibers in those items.
- Many fruits and vegetables are rich in carbohydrates, both simple and complex, as well as fiber.
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- Fiber passing through the digestive system cleanses it, and helps our bodies to separate the nutrients in the foods we eat and use them to our advantage. Fiber is our body’s maintenance tool. Fiber ix found in fruits, vegetables and whole grains.
So here we have a way of eating that consists of lean meat, practically no refined sugars, relying instead on natural sweeteners like honey and fruit, products made from simple whole grains, and heavy dependence on fruits and vegetables. The question is not why is it successful, but how can it not be? It consists of all the body’s needs delivered in a simple, direct way without fortifications or supplements. Add the fascinating uses of herbs and spices in the different cuisines of the region, and you have a food regimen that is delicious, healthy and offers such an infinite variety of recipes that it is never boring.
Actually, fruits and vegetables are a major key to the success of this way of eating as is the attitude of the people who developed it. Vegetable dishes aren’t considered accompaniments or sides. They are often the centerpiece of t he meal. I’ve said before that one of the things that I really enjoyed living in Italy was the constant supply of fresh produce. Another was the genuine pleasure with which the Italians greeted each season’s crops. I never heard of a child “Having to eat their vegetables”. Recently, a friend, who has lived in Israel , and admittedly had never felt better or maintained his weight so effortlessly, pointed out that to truly eat that way involves a lifestyle adjustment that’s hard to achieve here.
It’s best explained by translating two Italian words-1)Pranzo = dinner- but pranzo is the mid-day meal. 2) Cena = supper or the evening meal. I never saw pasta or risotto served at any meal but pranzo, and then usually as a first course. The entrée was meat, vegetables and a salad. Cena was mainly vegetables or perhaps a small piece of meat and a salad. Desserts were fruit and cheese or a few biscotti with wine for dipping. There were marvelous pastries, but I never indulged or wanted to. Strangely, I think more people eat in restaurants daily than in the U.S., but I don’t recall ever seeing a pastry served after a meal.
Those who have read my recent posts on carbohydrates will understand this premise. One of the reasons that The Mediterranean Diet works is because the major amount of complex carbohydrates are ingested at mid-day in limited amounts. This allows control over the amount of glucose the body produces, and since you’re still active when it starts the process, there is less likely to be excess remaining to be converted into fat cells. The vegetables provide any extra carbohydrates you may need for energy but will probably be out of the system by bedtime. The result is ability to function all day and sleep well with minimal chance of weight gain. It’s truly win-win, but how many of us are willing to put forth the effort to try to follow it? Even U.S. restaurants have reverse menus, lighter at lunch and more substantial at dinner.
Also, the people in these countries manage their weight well, because their intake of carbohydrates is limited mainly to complex for the basic source of energy and the simple carbohydrates derived from vegetables and fruit give that extra boost. They don’t use Snickers breaks!
I often visited friends in their family villa, deep in rural wine country, where the daily schedule hadn’t changed for generations. Everyone sat down to a large mid day meal of several courses, because unless ingredients are combined in one recipe, everything is served as a separate course to fully appreciate it. Then each person went their own way, but about 8 P.M. drifted to the kitchen where a large bowl of roasted vegetables, another of fruit, loaves of bread, olive oil and cheeses had been set out. It was a very satisfying, relaxed end to the day.
I grant this lifestyle isn’t compatible with our busy, appointment filled schedules, but the basic philosophy can be carried over; opt for lean meats; treat vegetables as basis for entrees, rather than ½ cup accompanying requirements to the balanced meal; choose fruits over sugar laden sweets; limit your carbohydrate intake to what you will need for your level of activity at the time and, if possible, try to concentrate your main intake of major carbohydrates to mid day.
Some examples of vegetable centered entrée recipes are;
PASTA PRIMAVERA;
Follow pasta directions for portions and allow 1 ½ cups vegetables, raw, cooked or a mixture, cut or whole per person. Cook the pasta, and drain, saving a bit of the pasta water- about ½ Tbs. per serving. Toss the vegetables with about ½ Tbs. oil per serving, desired herbs- oregano and basil are favorites- salt pepper and garlic powder to taste. Add the pasta to the vegetables. Toss again with enough of the pasta water to make a sauce. Serve hot or at room temperature, depending on the ingredients and garnish with Parmesan cheese.
Eggplant is probably the most used vegetable in the whole Mediterranean region and there are several different recipes for it in each country. It can be fried, sprinkled with breadcrumbs(optional) and cheese, broiled to replace noodles in lasagna or to be layered with tomato sauce and baked, stuffed with a mixture of its own meat diced and numerous other choices, anchovies, capers, bread cubes, rice, tomatoes, peppers to name a few, stewed with peppers, zucchini, tomatoes and/or mushrooms to make Ratatouille. All are entrée dishes, but probably the favorite U.S. choice for a dinner would be:
EGGPLANT PARMESAN; Serves 4-6
1 large eggplant-about 2 lbs. Peeled and cut in ½ inch slices
2 cups bread crumbs
2 Tbs. chopped parsley
2 cloves garlic or equivalent jarred
½ cup olive oil
½ lb Mozzarella cheese- cut in slices
(1) 15 oz can diced tomatoes with juice
½ cup Parmesan cheese
Salt and Pepper to taste
Sprinkle eggplant slices with salt and allow to stand for 15mins. then rinse well and pat dry. Coat with oil and either broil, turning after 4 mins. or fry until soft and light brown on both sides. Remove from pan. Mix remaining oil, tomatoes, garlic, parsley, salt and pepper and heat in the pan until well combined and tomatoes begin to break down. Mix bread crumbs and Parmesan. Put a layer of eggplant in the bottom of a baking dish, sprinkle with bread crumb mix, and spoon over some tomato sauce. Repeat layers until ingredients are used up. Top with Mozzarella. Bake 375 degs. About 20 mins. until golden and bubbly. Let rest 15 mins. Cut into squares and serve.
* Frequently this dish is topped with sliced hard boiled eggs under the Mozzarella. In different regions, capers are added as are anchovies or black olives.
A filling Moroccan entrée is:
LENTILS AND PUMPKIN; Serves 6
2 Tbs. Olive oil
2 onions diced
2 chili peppers thinly sliced
1 cup dried lentils
(1) 2lb. pumpkin or butternut squash peeled and cut into 1in cubes
4 tomatoes peeled, seeded and chopped or (1) 15oz can diced tomatoes
¼ cup tomato paste
1 lb. greens like kale or Swiss chard-blanched 3-5 mins, drained and chopped
1 tsp, ground cumin
½ tsp. cayenne pepper
1 Tbs. paprika
Sauté the onion and peppers in the oil in a deep sauce pan, until beginning to soften. Add the spices and continue to cook until onions are soft. Add the lentils tomatoes, tomato paste and water to cover. Simmer 20 mins. Add the squash and simmer 20 mins more until lentils and squash are tender. Add the greens and simmer 5 mins. more. Serve at once while hot.
MEDITERRANEAN STYLE FISH;
This is a delicious way to cook fish and a wonderful way to serve vegetables. Mackerel is originally recommended but I find the technique works well with almost any fish fillet, though I prefer a white fish like Tilapia or flounder. I use a variety of vegetables, cut beans, broccoli, usually peppers and always onions. For the tomatoes, anything goes, leftover sauce, any type fresh or canned. I allow for at least 1 ½ cups cooked, per portion.
Microwave the diced raw onions, peppers and any others you’re using in a bit of oil for 1 mins. Add any frozen ones and cook 1 min. more. Mix with any cooked items and the tomatoes or tomato sauce. Put in a pan, cover with the fish fillet. Lightly spray the fish with cooking oil and sprinkle with a little lemon pepper and paprika. Bake at 350 degs. 8 mins. per 1 inch width of the fillet-at least 24 mins. until fish flakes and vegetables bubble. Serve at once while very hot.
This is excellent with rice, or an ear of corn or a potato, split, microwaved until just soft, split and broiled with a thin coating of butter until golden.
