Mediterranean Diet Recipes Book

By Mary Elizabeth

Before we look at the list of foods that officially fall under the Mediterranean diet, let's take a look at the origins of the diet. As the name suggests, it is located in southern Europe, more precisely on the island of Crete. The word "Mediterranean" means something like "arising from the Mediterranean region". In addition to the original diet of the Greeks, the cuisine of southern Italy also had a strong influence on the definition of Mediterranean cuisine. 

Many of us connect with the south of Europe, where there are alleys bathed in the evening sun and where people come together to eat local dishes. Obviously, we're not all that wrong with this idea. Still curious what Mediterranean diet followers are eating?

• Language: English
• Publisher: Mary Elizabeth
• Release date: Jul 30, 2021
• ISBN: 9798201044589

Mary Elizabeth

Mary Elizabeth is an up and coming author who finds words in chaos, writing stories about the skeletons hanging in your closets. Known as The Realist, Mary was born and raised in Southern California. She is a wife, mother of four beautiful children, and dog tamer to one enthusiastic Pit Bull and a prissy Chihuahua. She's a hairstylist by day but contemporary fiction, new adult author by night. Mary can often be found finger twirling her hair and chewing on a stick of licorice while writing and rewriting a sentence over and over until it's perfect. She discovered her talent for tale-telling accidentally, but literature is in her chokehold. And she's not letting go until every story is told. "The heart is deceitful above all things and beyond cure."--Jeremiah 17:9

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What does Mediterranean mean?

Before we look at the list of foods that officially fall under the Mediterranean diet, let's take a look at the origins of the diet. As the name suggests, it is located in southern Europe, more precisely on the island of Crete. The word Mediterranean means something like arising from the Mediterranean region. In addition to the original diet of the Greeks, the cuisine of southern Italy also had a strong influence on the definition of Mediterranean cuisine.

Many of us connect with the south of Europe, where there are alleys bathed in the evening sun and where people come together to eat local dishes. Obviously, we're not all that wrong with this idea. Still curious what Mediterranean diet followers are eating?

What is the Mediterranean cuisine?

In comparison to the high-carb low-fat diet, where low-fat consumption is aimed, Mediterranean cuisine is marked by a high intake of fat. Yes, fats make up as much as 40% of the daily calorie consumption. The decisive distinction relative to other foods is the ratio of omega-6 to omega-3 fatty acids, which is ten times smaller than the classic Western diet. The primary source: high-quality olive oil.

If you look at southern European cuisines, you will discover not only olive oil, but also new fruit and vegetables, cereals and seafood. Legumes, nuts and seeds make up a large portion of the Mediterranean diet. A lot of people who live according to the principle of the Mediterranean diet also drink a glass of wine a day.

Are you wondering which of the foods are eaten and how often? Rightly. Because, as with most diets, there is a recommendation for the amount of carbohydrates, protein, and fat. The food pyramid for Mediterranean food gives an insight into the distribution of the selected foods.

A clear advantage of the Mediterranean diet: There are no rules that stipulate which of the foods listed above can be combined with which meal. Our favorite products also find a well-deserved place on the shopping list. Instant oats for your breakfast are just the beginning.

Dairy products such as yoghurt or cheese are allowed, but are incorporated into everyday life in moderate amounts. Foods that are rarely on the menu are sugar-rich ready-made products and red meat. The reason for not doing it is clear: a high consumption of these foods has a proven negative impact on health, especially on the health of the cardiovascular system.

How healthy is the Mediterranean diet?

A critical analysis of the foods that are preferred in the Mediterranean area shows why the Mediterranean diet is generally classified as healthy.

The Mediterranean diet contains comparatively high levels of unsaturated fatty acids-you can note the olive oil that is generously used in the cooking of salads, pasta and seafood dishes. The fats and the ratio of fatty acids can have a positive effect on the health of the cardiovascular system.

There are even more healthy unsaturated fats in nuts and seeds, especially omega-3 fatty acids. They will maintain a balanced blood pressure and reduce the risk of blood clotting.

We all know how vital fruits and vegetables are to a balanced diet. As a reminder: They not only contain numerous vitamins and minerals, but also phytochemicals that can have anti-inflammatory effects.

Another point that speaks for a high consumption of fresh vegetables such as tomatoes, peppers and eggplants is the fiber they contain.

Not to forget: the regular consumption of fish. Just like high-quality oil, nuts and kernels, high-fat types of fish contain valuable fatty acids.

How does the Mediterranean diet work?

The more precisely the nutritionists examined the ingredients of the Mediterranean diet, the more plausible their health benefits appeared to them:

The high proportion of monounsaturated fatty acids and the high proportion of omega-3 fatty acids improve the blood lipid profile.

In addition, the many phytochemicals from fruits and vegetables may protect the blood vessels, such as the antioxidant vitamin E, flavonoids and other phenols. Olive oil in particular is characterized by a very high phenol content.

The high proportion of soluble fiber has a positive effect on the carbohydrate metabolism and ensures that the body cells are highly sensitive to insulin. This is important in preventing metabolic syndrome.

What is interesting about the Mediterranean diet is the relatively high fat content - up to 40%. However, the fatty acids are in a different ratio than in the common modern diet: The ratio of omega-6 to omega-3 fatty acids is 1.5: 1 - which is about ten times lower than in the modern western diet.

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