Some of the world’s most well-known and beloved meals may be found in Mediterranean cuisine. Many people also think that this varied food’s secret to a long and healthy life lies.
There is much more to Mediterranean cuisine than meets the eye when considering its geographical range, historical context, and collection of recipes. If you want to learn more, you’ve reached the correct spot.
Mediterranean Food-What is it?
The term “Mediterranean cuisine” refers to dishes typically eaten in the nations and areas surrounding the Mediterranean Sea.
There are now 23 nations that are considered the Mediterranean. Each contributes a distinct set of ingredients and methods to the Mediterranean diet.
Key Ingredients of Mediterranean Diet Food
Fresh vegetables, succulent meats, and various flavors characterize Mediterranean cuisine.
Wheat
Nearly 10,000 years ago, wheat was first documented as being cultivated in the Eastern Mediterranean region.
This is why wheat-based dishes like Italian pasta evolved from the original bread eaten across the Mediterranean.
Grapes
Finally, grapes are the primary crop in many Mediterranean nations, which explains why wine is the preferred alcoholic beverage.
The proximity of Persia to the Black Sea made it an ideal location for grape cultivation. Evidence shows that grapes have been planted in that region for at least the last eight thousand years.
However, the Italians were the first to use grapes to create wine several centuries before Christ.
These days, wine is the primary consumer of the grapes grown here. In addition, Mediterranean nations produce over 40% of the world’s wine.
Olives
The Persian area has a long history of olive cultivation. Nowadays, the Mediterranean region produces 95% of the world’s olives.
Due to this, olive oil has replaced butter, fats, and other oils as the go-to cooking medium in Mediterranean cuisine.
Recipes for Mediterranean Diet
Breakfast Recipe
Healthy Overnight Oat
INGREDIENTS:
FOR OVERNIGHT OATS WITH YOGURT
-2 tbsp yogurt
-1 tsp honey or maple syrup
-⅓ cup oats
-1 tsp chia seeds
-¼ cup milk or water
FOR VEGAN OVERNIGHT OATS:
-½ cup cashew milk
-1 tbsp chia seeds
-⅓ cup oats
-1 tsp honey or maple syrup
INSTRUCTIONS
-Put everything into a jar or other sealed container.
-The best results come from mixing, waiting a minute, and stirring again.
-Put the lid on the jar and chill it for at least three hours, preferably overnight.
-Pile on your preferred condiments and dig in!
Lunch Recipe
HEALTHY CHICKEN SALAD WITH AVOCADO
Chicken salad with avocado is an excellent source of protein, healthy fats, and veggies, making it a perfect paleo and low-carb snack.
PREP TIME 10 minutes
TOTAL TIME 10 minutes
INGREDIENTS
-1 garlic clove, minced
-1 large avocado
-2/3 cup cooked chicken
-2 Tbsp chopped dill
-1/2 carrot, chopped
-5 olives, pitted and chopped
-1/2 red onion, chopped
-salt and pepper
-2 cherry tomatoes
-1/2 lemon, juice of
-2 Tbsp chopped bell pepper
INSTRUCTIONS
-Prep the chicken and veggies as directed.
-Combine the avocado and garlic by mashing them together in a bowl.
-You may now combine the chicken, veggies, lemon juice, salt, and pepper.
-Salt & pepper, to taste. Enjoy on toast, crackers, or for low carb and paleo alternatives – as a lettuce wrap or on cucumber slices.
Dinner Recipe
5-MINUTE MEDITERRANEAN BOWL
In only 5 minutes, you can have a healthy and delicious lunch ready to go. This tasty Mediterranean dish is perfect for prepping in advance since it is vegan, gluten-free, and quick to make.
PREP TIME 5 minutes
INACTIVE TIME 5 minutes
TOTAL TIME 10 minutes
INGREDIENTS
SALAD
-1/2 cup cherry tomatoes, halved
-olive oil
-1 small cucumber, cubed
-small bunch of parsley, chopped
-1-2 spring onions, thinly chopped
FOR THE BOWL
-1/3 cup chickpeas, canned, rinsed & drained
-7-8 olives
-1 tbsp tzatziki
-black pepper, freshly ground
-2 tbsp hummus
-2-3 tbsp quinoa, cooked
INSTRUCTIONS
-Salad: Prepare a bowl for mixing by washing and chopping the veggies. Add olive oil, vinegar, and salt to taste.
-Pile into a bowl: Salad, chickpeas that have been washed and rinsed, olives, and quinoa. Between the layers, mix two tablespoons of hummus and one tablespoon of tzatziki; season with salt and pepper to taste. Ready.
Mediterranean Diet Foods for Heart Health
1: Broccoli Rabe
Broccoli rabe, sometimes called rapini, is a dark leafy green vegetable with an earthy, bitter brassica taste that works well with robust flavors like those found in sausage, anchovy, and hot pepper. It is a nutritional powerhouse, with high amounts of vitamin C, potassium, calcium, and fiber; a wealth of cancer-fighting carotenoids; and cancer-preventing indoles and isothiocyanates.
2:Chickpeas
Chickpeas provide high-quality protein, folate, calcium, iron, and zinc to meals that include grains and carbohydrates. They are helpful because they contain nutrients, including phytates, phytosterols, and fiber (both soluble and insoluble). Beans have been linked to a lower incidence of diabetes, colon cancer, and cardiovascular disease.
3:Couscous
The staples of most Mediterranean diets include whole grains, such as pasta, bread, barley, and couscous. Lower on the glycemic index than their refined counterparts, entire grains cause little blood sugar and insulin increases after eating. In addition to preserving their nutritional value, whole grains do not remove any beneficial phytochemicals, fiber, magnesium, or vitamin E. Whole grain foods may help prevent cardiovascular disease, type 2 diabetes, and other long-term illnesses.
Mediterranean Diet Meal Delivery Services
1:Sun Basket
The finest, ethically sourced ingredients that go into the meals included in Sun Basket’s monthly subscription service make it ideal for busy professionals.
Sun Basket offers a customized Mediterranean meal plan, which may be selected alone or combined with other meal plans.
Sun Basket offers quick-cooking options, with some dishes ready in as little as six minutes. This strategy is worth considering if you are a busy person who wants to include more healthy Mediterranean foods in your diet.
2:Hello Fresh
If you’re looking for a meal delivery service online, HelloFresh is perhaps one of the more well-known options. Their programs are adaptable, allowing you to make them work for anything between two and four people with anywhere from two to four weekly dishes.
Their ‘pescatarian’ menu, for example, will provide you with foods and ideas from the Mediterranean diet, which is reflected in a number of their meal plans.
3:Green Chef
To prepare nutritious meals in under 30 minutes, Green Chef is dedicated to supplying organic, toxin-free foods in an environmentally responsible manner.
All three of their plans—keto plus paleo, balanced living, and plant-powered—draw heavily on the cuisine of the Mediterranean and may easily be incorporated into your current eating routine.
Additionally, Green Chef allows you to choose between preparing two to four meals every week for two to six people.
Conclusion
We’ve seen more to the Mediterranean diet than pasta and olive oil. The number of nations that have an impact on it is staggering.
Mediterranean cuisine represents its people’s history, tradition, and way of life.
No matter where your travels take you, along the coast of Morocco or the stunning beaches of the Balkans, you can always count on finding delicious options.