Mediterranean Diet
The most evidence - based “ healthy ” diet - Includes Recipe for Mediterranean Salad
The Mediterranean diet (MedDiet) is based on the traditional dietary patterns of people living in the Mediterranean region and has been extensively researched and offers various health benefits.
A review of 84 systemic reviews highlighted the benefits of the (MedDiet) in 79 different health outcomes, including:
mortality
cancer and cardiovascular disease
obesity diabetes and metabolic disease
age- related chronic disease
neurological disorders
liver and renal health
skin and hair health
More recently, it has also been found to support gut microbiome health which directly interplays with the organs and health systems above.
The MedDiet encourages a high intake of plant-based foods and emphasises Olive Oil as it’s main oil.
It is characterised by the following:
This food pyramid helps illustrate this way of life, food selections and frequency.
Some Mediterranean Meal Ideas
Breakfast:
• Plain yoghurt with nuts, seeds, unsweetened muesli and fresh fruit
• Rolled whole oats with plant-based milk, linseeds, chia seeds, and fresh berries
• Wholemeal sourdough bread with ricotta cheese, extra virgin olive oil and balsamic vinegar
• Whole-grain tortilla with hummus, sliced cucumbers, tomatoes, olives, and feta cheese (drizzle of extra virgin olive oil)
Lunch:
• Mediterranean legume salad (recipe below) with extra virgin olive oil salad dressing
• Wholemeal wrap with salad and tinned tuna (limit 2 x weekly) or sardines in extra virgin olive oil
• Legume pasta with grilled chicken, capsicum, zucchini, and napolitana (tomato) sauce (extra virgin olive oil base)
Dinner:
• Grilled ocean caught salmon cooked with extra virgin olive oil, wholegrain brown rice, and vegetables
• Vegetable and lentil soup with barley and wholegrain bread on the side (sprinkled with extra virgin olive oil)
• Mediterranean vegetable and potato frittata
Snacks:
• Handful (30g) of unsalted mixed nuts
• Fresh seasonal fruit, washed
• Vegetable sticks with hummus or tzatziki
• Wholemeal crackers with avocado
Mediterranean Salad Recipe (Serves 2)
Ingredients:
For the salad
• 1 can (BPA free) of chickpeas drained and rinsed
• 1 Lebanese cucumber
• 2 large tomatoes
• 1 red capsicum
• ½ red onion
• ½ cup of feta cheese
For the dressing
• 1 tablespoon extra virgin olive oil
• Juice of 1 lemon
• 1 tablespoon freshly chopped parsley
• Salt and pepper
Method:
• Cut all vegetables and place them into a bowl
• Add chickpeas to the bowl and mix thoroughly
• In a separate bowl combine all dressing ingredients and mix
• Add dressing into the vegetables and chickpeas bowl and toss until well coated
• Sprinkle the salad with crumbled feta cheese
• Garnish with fresh parsley leaves
• Enjoy on its own with a slice of wholemeal sourdough bread or as a delicious side dish
Following a Mediterranean diet can help feed your gut microbiome and contribute to better health.
With thanks : Co-Biome by Microba.