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Mediterranean Diet, Mediterranean Food
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Evolving over hundreds, even thousands of years, the diet of the Mediterranean has been investigated and documented to be one of the healthiest anywhere in the world. Since ancient times, the population of this region have found the perfect combination of foods that has enabled them to live long healthy lives with very low rates of heart disease, cancer and other chronic ailments which plague us today.
This is not readily accepted in our society yet, however. Due to generations of our own development, we have become a nation of meat and dairy addicts. There are very few of us that do not drool over the summer-time smell of a barbecued steak or burger. How about that cheese or ice cream fix once in a while... now you understand the addiction part of the equation
Here is the evidence that explains some benefits of this diet...
The pyramid above describes a diet for most healthy adults. Whether changes would need to be made for children, women in the reproductive years, and other special population groups is an issue that is still being considered.
Geographical History
Variations of this diet have traditionally existed in Italy, Spain, Portugal, southern
France, parts of North Africa (especially Morocco and Tunisia), parts of
Turkey, other parts of the Balkan region, as well as parts of the Middle
East (especially Lebanon and Syria). The diet is closely tied to traditionally
areas of olive oil cultivation in the Mediterranean region.
The phrase "traditional Mediterranean diet" is used here as
shorthand for the healthy traditional diets of these regions. While certain
regions may differ, for the most part this pyramid applies to the diet of
the majority of the population.
Pyramid Breakdown:
1. An abundance of food from plant sources, including fruits and vegetables,
potatoes, breads and grains, beans, nuts, and seeds
2. Emphasis on a variety of minimally processed and, wherever possible,
seasonally fresh and locally grown foods
3. Olive oil as the principal fat, replacing other fats and oils (including
butter and margarine)
4. Total fat ranging from less than 25 percent to over 35 percent of energy,
with saturated fat no more than 7 to 8 percent of energy (calories);
5. Daily consumption of low to moderate amounts of cheese and yogurt (low-fat
and non-fat versions may be preferable);
6. Weekly consumption of low to moderate amounts of fish and poultry, from
zero to four eggs per week (including those used in cooking and baking);
7. Fresh fruit as the typical daily dessert; sweets with a significant amount
of sugar (often as honey) and saturated fat consumed not more than a few
times per week;
8. Red meat a few times per month (consumption should be limited to a maximum
of 12 to16 ounces {340 to 450 grams} per month; where the flavor is acceptable,
lean versions may be preferable)
9. Regular physical activity at a level which promotes a healthy weight,
fitness and well-being
10.Moderate consumption of wine, normally with meals; about one to two glasses
per day for men and one glass per day for women (personal discretion of
course)
The plants that make up their diet include:
Breads, potatoes and grains (pasta, couscous, rice, polenta, bulgur, other grains)
Fruits and vegetables (in all their wonderful variety), including herbs
and wild, gathered greens, legumes (chickpeas, lentils, peanuts, beans and
peas), tree nuts (almonds, hazelnuts, pistachios and walnuts), and seeds
(principally sesame seeds).
The principal cooking oil -- indeed, far and away the principal source of
fat in the diet -- is the juice of the fruit of the olive tree.
Finally, the juice of another fruit -- in this case fermented -- was for
centuries, along with water, the region's principal mealtime beverage: the
fermented juice of grapes, or wine.
While North Americans consume large amounts of meat and dairy, these are
very restricted due to their high saturated fat content and are replaced
by nuts, beans and other legumes, and fish. This compensates for the loss
of protein as well.
The warm Mediterranean climate made it hard to store raw milk, and they
found it much more advantageous to make and use yogurt and cheeses which
are stronger in flavor and require smaller amounts to achieve the most benefit.
Cooks have learned to use fresh herbs and spices to accent the flavor of
their mainly vegetarian diet so it is not as bland as most would like to
believe.
Only small amounts of meat are used to enhance some dishes. The popular
use of garlic, tomatoes, peppers, basil and olive oil are the most common
practices in the Mediterranean.
Fresh fruit rounds out the diet and the consumption of sweetened desserts
is very rare.
Here are three recipes that incorporate the principals of this lesson.
Zesty Tabouli Salad with Braised Scallops
Serves 8:
Ingredients:
1 cup bulghur (whole wheat Middle-Eastern pasta)
1 1/2 cups boiling water with 1/2 tsp salt
1/4 cup lemon juice
1 clove crushed garlic
1/3 cup olive oil
1 large tomato, diced
1 cup chopped parsley
1 medium onion, diced
1 lb. 30/40 sized scallops
2 TBS butter
8 small handfuls lettuce, your choice
Method:
1. Mix bulghur with boiling salted water. Let stand 20 minutes
2. In small bowl, mix together: lemon juice, garlic, olive oil, tomato, parsley & onion.
3. Combine all ingredients with bulghur and chill.
4. Heat skillet to medium-hot. Saute scallops in butter until nicely browned. Add white wine and cook for 1 minute.
5. Place a small bed of lettuce on the plate. Put a spoonful of tabouli in the centre and garnish with sauteed scallops.
Italian-Style Eggplant in Tomato Sauce & Three Cheeses
Serves 6-8:
Ingredients:
2 large or 3 medium sized eggplant
egg wash (2 eggs beaten with a little milk)
2 cups of Italian seasoned bread crumbs
6 cups pasta sauce
1 lb. grated mozzarella cheese
1/2 cup grated parmesan cheese
1/4 - 1/2 cup crumbled feta cheese
fresh or dry basil and oregano
Method:
1. Preheat oven to 350 degrees.
2. Slice eggplant into 1/4 - 3/8 slices. Dip in eggwash, then breading and place on baking sheet. Bake until golden brown, turning once (about 5 minutes per side). Combine mozzarella and parmesan (this helps to loosen the sticky mozza).
3. In a 9x13 greased pan, spread a thin layer of sauce. Place a layer of baked eggplant, cover with 1/3 of the mozza/parmesan blend and a thin coat of sauce. Repeat with remaining ingredients, ending with the cheese blend, feta cheese and herbs to taste.
4. Bake at 350 for 35 minutes or until golden brown.
5. Let rest for 5 minutes and serve.
Apricot Stuffed Baked Peaches with Fluffy Almond Cream
Serves 6:
Ingredients:
3 medium ripe peaches
3 TBS apricot preserves
3 TBS coarsely crushed macaroons
1/2 cup 32 % whipping cream
almond flavoring to taste
Method:
1. Preheat oven to 350 degrees. Coat a 9x9 baking pan with vegetable-oil spray.
2. Halve the peaches and remove the pits, leave peel on.
3. Place peaches in the pan and spoon 1/2 TBS of apricot preserves and 1/2 TBS crushed macaroons into each peach half.
4. Lightly spray each peach with vegetable-oil spray.
5. Bake 15 minutes. Whip cream with almond flavoring to taste (careful, it's strong).
6. Cool peaches for 10-15 minutes. Serve in a bowl with almond cream.
Copyright Cooking Solutions 2008
Kevin Wagner is Chef/Owner of Cooking Solutions, catering, teaching, and consulting services located in Bear River, Nova Scotia. Email: ChefKevin@cooking-solutions.com in response to this article or other questions.
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