By, About and For Figure and Health Minded People.
Mediterranean diet recipes are something that many people seek out each day. I am often baffled by the number in fact. However, Mediterranean diet recipes are quite an eye opener in terms of what the principle elements of the diet are and in what proportions they are normally consumed. Not to mention the extraordinary taste sensation that comes with it.
Mediterranean diet recipes, (a healthy way of eating) are not just a diet recipe, and it can be followed by any individual wanting to lead a healthier lifestyle, lose weight, and be healthy. It helped me lose 80 pounds from 230 pounds. Contrary to many extreme weight loss diets, the Mediterranean diet encourages you to eat the more fresh choices and less processed and junk food.
Let me tell you, while many diets come and go, the Mediterranean way of eating healthy choices, practicing daily physical activity, and enjoying life has been there for thousands of years. Based on research, the Mediterranean Diet is not a diet per se, but a healthy diet lifestyle that can help you lose weight, get rid of stored body fat, substantially improve nutrition and help maintain a balanced weight.
The main keys to the Mediterranean diet recipes include cereals, grains, fresh vegetables, dried beans, olive oil, garlic, fresh herbs, seafood, fresh fruits and wine taken with food in moderation. Meat and poultry are eaten in moderation. Usually, poultry is served more frequently than red meat.
However, traditional Mediterranean diet recipes, or as I prefer to call it the Mediterranean lifestyle recipes, varies based on regional zones and micro regions. The traditional Mediterranean lifestyle promotes physical activity and taking time to actually enjoy eating as a way of sharing with family and friends. You even enjoy a glass of wine, which according to many researches, in moderation improve your health. Traditionally, this diet is closely related to areas cultivating olive oil in the Mediterranean region.
Countries sharing the suttle Mediterranean diet recipe diversities include 3 continents and more than 15 countries including: Southern Italy, Greece, Crete, Portugal, southern Spain, southern France, southern Turkey, western Syria, western Lebanon, western Israel, northern Egypt, northern Libya, northern Algeria and northern Morocco.
The whole concept of the Mediterranean diet is eating healthier: Lots of fresh fruits (especially locally grown) Fresh vegetables (also locally grown) Seafood (usually fresh fish from the region) Grains Olives, including olive oil a healthy monounsaturated oil and wine.
Variations of the Mediterranean Diet
There is no standard mediterranean recipe as each country sharing the Mediterranean diet uses their locally grown fruits and vegetables as their main base. Hence, variations of Mediterranean diet recipes exists in each country sharing the Mediterranean zone giving each region their respective traditional mediterranean recipes and unique flavors. For instance, when talking about Italian cuisine, you have to specify which micro region cuisine you mean either Tuscan cuisine, Roman cuisine, Sicilian cuisine, and so on. However, a traditional Mediterranean recipe menu starts with appetizers (antipasto) main course with vegetables wine dessert, and to finish your meal a coffee (espresso, Turkish coffee, Moroccan tea, Mint Tea).
For example, a Classical Italian menu includes: Antipasto (appetizer) primo (usually pasta or rice)secondo (main dish)contorno (usually vegetables)wine (either white or red)dolce (dessert), and your coffee, usually an espresso. (Occasionally an aperitivo.)
Basic Healthy Mediterranean Diet Guidelines
Protein: Fish as main protein of choice. Eat a variety of fish a few times a week. Benefits: Fatty fish contain heart-healthy omega-3 fatty acids. Other protein sources include poultry, lean beef, veal or lamb. Usually, limits egg yolks to about four weekly, including in cooking and baking.
Nuts: Another source of protein (this is good for people following a vegetarian type diet to include protein) walnuts, pistachio nuts, hazelnuts, pine nuts, cashews, almonds, peanuts, chestnuts, etc), seeds.
Fresh Vegetables and Fresh Fruits: Traditionally, locally grown fresh fruits and fresh vegetables.
Fresh Herbs: Herbs are used to add flavor, among the most popular are anise, basil, bay leaves, borage, chives, dill, fennel, herbes de provence, marjoran, mint, oregano, parsley, rosemary, sage, tarragon, thyme.
Legumes and Dried Beans: Popular in each region, such as lentils, white beans, garbanzos, peas, and all bean varieties. Benefits: Dried beans contain adequate amount of protein, fiber, little saturated fat and no cholesterol.
Healthy Fats – Monounsaturated: Olive oil (especially extra virgin olive oil), canola oil, olives, seeds and nuts. Benefits: Contain heart-healthy monounsaturated and polyunsaturated fats promoting general health. Olive oil is a good source of antioxidants.
Dairy Products: Preferable low-fat and nonfat yogurt. Benefits: It has live cultured bacteria helping you to improve your digestive system. Cheeses in Mediterrnean recipes are usually made from sheep and goats milk, though cows milk is also used. Cheeses and their different regional variations include goat cheese, Mozzarella, Feta, Parmigiano, Provolone, Pecorino, Kasseri, Mascarpone, Haloumi, and more. Soy dairy substitutes, including soy derived products, such as soy cheese are also becoming popular.
Alcohol: Moderate daily wine with meals is optional, usually a glass of wine or two. Naturally, for individuals with medical condition, pregnant women or nursing, alcohol use is probibited. Also, there are individuals who prefer not to drink wine. Size: one drink is about 5 oz. glass of wine (red or white), or 12 oz. beer, or 1 oz. shot of spirits. Usually, men have a maximum of two drinks while women one drink. Naturally, this always varies. However, a main difference between Mediterranean region and other part of the world without the custom of having daily wine with meals is that the purpose is not to get drunk but accompany meals with wine.Grains: Wheat, bulgur, rice, oats, quinoa, couscous, barley, among others.
Summarizing, the Mediterranean diet is a healthy way of eating and enjoying life. You can include the Mediterranean lifestyle diet concept in your daily life: fresh healthy choices and practicing physical activity to promote better health, lose weight, keep a healthy weight, and avoid obesity.
Hey, the Mediterranean Diet (Lifestyle) helped me lose 80 pounds from 230 pounds and keeping the weight off for over 3 years, and it might help you too! Remember, the secret is moderation and taking time to enjoy meals instead of rushing without flavoring the different meals. Precisely, scientists have done numerous studies with people living in countries bordering the Mediterranean because they enjoy longer and healthier lives.
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Here are some principal recipes for different meal times of the day. You’re welcome to save them in your favourites or use the ‘share it’ button underneath the articles to save them to your favourite bookmark.Mediterranean diet recipes.
…all the best, Ray.
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