How to order Mediterranean –
The Mediterranean diet is inspired by the eating habits of people who live near the Mediterranean Sea. When initially formulated in the 1960s, it drew on the cuisines of Greece, Turkey, Italy, and Spain.
The principal aspects of this diet include high consumption of olive oil, legumes, unrefined grains, fruits, and vegetables(a whole food, plant-based diet), moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and very low consumption of meat products. Like in the Blue Zones, the latter ingredients are typically kept for celebrations and special treats which naturally result in a 90-95% whole food plant based diet.
A 2017 review found evidence that practice of a Mediterranean diet could lead to a decreased risk of cardiovascular diseases, overall cancer incidence, neurodegenerative diseases, diabetes, and early death. We know that it helps to control or lose weight, too.
Mediterranean cuisine is different from the Mediterranean Dietand describes the food and methods of preparation used by the people of the Mediterranean Basin.
In this article we aim to give you the information and dish ideas needed to enjoy great Mediterranean cuisine (Spanish, Greek, Portuguese etc.) within the Go Healthy guidelines. Because of the high consumption of olive oil that the people in these countries eat as their main source of healthy fat, restaurants tend to typically use large amounts too. Ask to go easy on oil if you are trying to lose weight as it is highly calorific.
Remember to communicate with your server and make clear that you do not eat animal nor dairy products & eggs so that sauces, stocks and marinades can be removed if necessary.
Classic Spanish cold Potato salad
Tomato, black olive and white onion salad with oregano
Cucumber Tomato salad with mint leaves
Skordalia(Greek dip made of garlic, olive oil, lemon juice, and mashed potatoes)
Pan con Tomate (liquefied tomatoes on toast with garlic, salt & pepper)
Warm, marinated olives
Mediterranean Lentil soup
Tomato or cucumber Gazpacho
Whole-wheat Pittas with Hummus and other colourful dips(Greek eggplant dip, beetroot dip, red pepper dip etc.)
Mediterranean vegetable and chickpea stew
Italian Caponata (eggplant)
Spanish Pisto(slow roasted vegetables) layered on toast or as a side
Greek Green Beans(cooked with potatoes in a rich tomato sauce)
Plant-based Pizzas and Pastas
Vegetable risottos and Orzos
Patatas Bravas (potatoes in spicy tomato sauce)
Yellow rice with cumin, turmeric, garlic, and cilantro
Spanish Silver beets with chickpeas
Briam (Greek roasted vegetables)
Mediterranean white bean stew
Vegetable filo tarts