The Mediterranean Diet: The Time-tested, Sustainable Way to Enjoy What You Eat While Improving Your Health

ABOUT THIS BOOK

THE MEDITERRANEAN DIET: WHAT IS IT?

SOUPS

EGGS

PASTA AND GRAINS

EGGS

FISH AND SEAFOOD

SALADS

VEGETABLES

MEATS

CHICKEN

DESSERTS & SWEETS

SAUCES & DIPS

ACKNOWLEDGEMENTS

ABOUT US

ABOUT THIS BOOK

If you are looking for a way to honor our natural resources and eat healthy and sustainable, yet tasty, food, the Mediterranean Diet easily delivers.

How do I know this? My husband and I are very lucky: we spend several months every year on the island of Crete in Greece, living a true Mediterranean lifestyle.

In the warmer months, we join a group of Greek friends at our local beach for an early-morning swim in the Mediterranean Sea. We often spend an hour or two in the water and then over coffee as we chat, more often than not about food (and of course politics!).

Every Saturday morning we drive to the nearby town for shopping at the outdoor laïki agora (people’s market). There we stock up on locally-grown, seasonal products sold by the farmers and producers themselves: fruit, vegetables, cheese, greens, grains, nuts, and eggs. Most everything is organic by practice if not by certification. We run into friends and stop for a quick (or not so quick) conversation. Often, we will linger at a stall and talk to the farmer who is always happy to introduce us to local products we have never seen before (poisonous wild asparagus, anyone?).

We eat seafood 3 to 4 times each week. Our source is our fish lady who always has something delicious that the local boats line-caught just the night before - and some cooking advice from for varieties that are new to us.

Daily, we take leisurely walks around our neighborhood, and sometimes talk to the farmers tending their crops and animals. We also join neighbors in foraging for an amazing assortment of wild horta (wild greens) and herbs in fields or on the side of the road. We eat the horta raw or boiled and season them with olive oil, lemon, garlic, salt and pepper…delicious, nutritious and about as simple and real as it gets.

We regularly join friends for meals, languishing over tables that are more often than not outside. Whether we are sharing a hearty lunch, light dinner or nibbling away at mezethes (small plates of snacks) warm conversation and laughter rule.

Processed food? You will see it very rarely in our Cretan kitchen.

As you can see, food in Crete is just one branch of the MeDiet that also includes being social and active and making eco-friendly and sustainable choices.

I am frequently asked to share my Mediterranean lifestyle knowledge with friends and family, including my recipes. Invariably the request is for the traditional recipe along with specific instructions, including cooking times and measurements. Therefore, this book!

However, there is no one definitive, authentic version of any recipe. Most traditional dishes are generations-old, and each cook has their own twist to the ingredients and preparation. As well: spices have different strengths; the same type of vegetable or meat may take longer or shorter to cook depending on ripeness or age; and beans and pasta can vary in how much water they will absorb, therefore affecting how long they will take to cook. Finally, everyone has preferences with regards to taste: you may like your food spicier or saltier, or your meat more well-cooked, than someone else.

Consequently, I have tried to make sure that the recipes in this book honor the tradition of the country - or countries - they come from and that they are as detailed as possible. However, there is nothing better than your taste and touch: if something looks and tastes like it is done cooking, it probably is. If the color is nice and it tastes great, you have done well! Regardless, you will find that all of the recipes are easy to follow, and I have provided plenty of descriptive details, something that I have often found lacking in cookbooks.

You will be able to prepare many of the dishes easily, but others may need a bit of time, effort and your willingness to learn about new ingredients and cooking techniques.

I hope you find that this book is a companion on your journey to a Deliciously Conscious lifestyle.

Spread your wings, expand your tastes and enjoy!

THE MEDITERRANEAN DIET: WHAT IS IT?

"Stop looking for the pill which substitutes for the Cretan diet.

There is no such thing."

-Serge Renaud, French Scientist

We keep hearing that the Mediterranean Diet is one of the healthiest diets in the world and is fabulous for losing weight. And this is true.

However, some people are looking for the secret ingredient behind the success of the Mediterranean Diet with the goal of concentrating it, packing it into a pill and selling it. But we are learning that isolating nutrients by removing them from their natural whole food package and putting them into supplements does not make a recipe for good health. Eating foods like superfoods in bulk at the expense of a balanced approach to your diet doesn't work either. Getting your antioxidants by eating a carrot is good for you; gulping down a vitamin A capsule: probably not as much.

The Mediterranean Diet is not just one more fad diet for keeping mortality and ill health at bay - it is a lifestyle where food is just one element. In fact, the word diet comes from the Greek word diaita which in many translations means whole way of life: work, recreation, sleep, family, social relationships and home. So the Mediterranean Diet is not only the healthy food; it is also the lifestyle, respect for the land, and fishing and farming traditions in the countries of the Mediterranean. You can adapt parts of almost all of these elements into your life to improve your health and manage your weight.

So, what makes the Mediterranean Diet different?

First, there is less meat. According to the UN Food and Agricultural Organization's 2013 meat consumption report, Americans, Canadians, and Australians eat a little more than half a pound of meat each day. Even today you will find that a feast table in Crete, for example, is loaded with a preponderance of vegetable dishes. Historically, meat was for the wealthy.Another great differentiator is sugar: Americans eat over 150 pounds of sugar every year, including highly processed sucrose, high-fructose corn syrup, sweetened juices and prepared foods. Even with their famously decadent pastries and sweets the French consume only 82 pounds per year and the Italians 69 pounds each year.

If you are ready to enjoy cooking, want to try the flavors of the Mediterranean, and are interested in making a sustainable lifestyle change, the MeDiet is for you. With very few restrictions, you can eat everything you like, in moderation. You will make your portions smaller and spend time preparing and enjoying tasty meals. Rather than making drastic lifestyle modifications, you will gravitate to a flavorful diet, you will enjoy the occasional treat, and you will feel fulfilled in so many ways.

History of the Mediterranean Diet

After formulating the K-ration during World War II, American scientist Ancel Keys turned to researching the relationship between dietary fats and health, particularly to test his hypothesis that heart disease is related to cholesterol. To do this, Keys recruited businessmen from Minnesota for a study with the intent of following them for 15 years to see if there was, in fact, a correlation between cholesterol and heart disease. Based on the results of this study, Keys then convinced other researchers around the world to expand the work, now known as the Seven Countries Study.

Started in 1958, the Seven Countries Study follows men in the United States, Finland, the Netherlands, Italy, the former of Yugoslavia (today Croatia and Serbia), Greece and Japan.

When the researchers analyzed the first results, they saw clearly that the healthiest people were those who ate a diet consisting mainly of fruits, vegetables, grains, beans, and fish. The residents of the Mediterranean island of Crete, Greece were in the best shape, and researchers were able to attribute this in large part to their diet; hence the concept of the Mediterranean Diet.

Keys, who ate Mediterranean-style, lived to be 101 years old.

The diet did not become popular with the general public until 1993 when Harvard University's School of Public Health published Eat, Drink and Be Healthy: The Harvard Medical School Guide to Healthy Eating. This book about the Mediterranean Diet, by Dr. Walter Willet, highlighted the food patterns typical of the Seven Countries Study and promoted regular physical activity. The diet itself included 25% to 35% of total calories from mostly healthy, unsaturated fat, particularly olive oil.

In November, 2010 the United Nations Educations, Scientific and Cultural Organization (UNESCO) recognized the Mediterranean Diet as a fundamental part of history and background of several countries and as a great contribution to the world:

[Source: www.unesco.org]

Over the years, including very recently, scientific research has shown that the Mediterranean Diet is linked to lower death from illness, particularly heart disease.

Particular studies of note include:

- the Lyon Diet Heart Study (De Lorgeril, 1999)

- a study by the Greek EPIC cohort (Trichopoulou, 2003)

- the HALE study in the elderly (Knoops, 2004)

- the NIH-AARP Diet and Health Study (Mitrou, 2007) and

- the Nurses Health Study (Fung, 2009)

Even now, the ongoing and large-scale PREDIMED study in Spain is continuing to examine the effects of the Mediterranean Diet as a primary method for preventing heart disease.

The Flavors of the Mediterranean

The Mediterranean Diet we know today encompasses the dishes of many countries around the perimeter of the Mediterranean Sea.

Although these countries are Mediterranean and share common elements, you will find differences resulting from cultural, ethnic, religious, economic, and agricultural production variations. For example, Greeks eat differently from Italians, who eat differently from the French and Spanish. As a result, there is an incredible diversity of flavors but there isn’t a single definition of the Mediterranean Diet.

So, the Mediterranean Diet refers to the typical eating patterns of each country such as ingredients: meals primarily consist of vegetables and fruits, grains, potatoes, beans, nuts, and seeds. Olive oil is the primary source of dietary fat. Dairy products, fish, poultry, and eggs are eaten less frequently in most countries, and there is little red meat. Also, Mediterraneans drink wine in low to moderate amounts.

Another common characteristic is history's influence: Etruscan, ancient Greek, ancient Roman, Byzantine, Jewish and Arab cultures left their imprint on all the cuisines of the Mediterranean. As well, diets were expanded in the 18th century with the introduction of New World ingredients such as potatoes, tomatoes, peppers, and corn.

Finally, the ingredients in the Mediterranean region are seasonal, locally available, fresh, nutrient-dense and plant-based. For additional flavor, almost every cuisine uses garlic and herbs and spices - from the sweet cinnamon, ginger, and turmeric in Morocco to the aromatic oregano and thyme in Greece. Animal-based foods focus on native products such as wild and sustainable fish and seafood.

Italy

"A tavola non si invecchia (At the table with good friends and family you do not become old)."

-Anonymous, Italian Proverb

Italian food is probably the most famous Mediterranean cuisine on the planet, known by everyone from Mendocino to Moscow. In fact, the Italians even have two museums dedicated to the Mediterranean Diet: The Ancel Keys Living Museum of the Mediterranean Diet in Pioppi and the Living Museum of the Mediterranean Diet in Lucca.

Some of the most characteristic foods of the Italian diet are lemons and tomatoes. The finest and most distinctive lemons in Italy come from the Amalfi Coast and the Sorrento Peninsula (around the Bay of Naples). Evidence of cultivated lemon groves date as far back as the 1st century in and around Sorrento, and from the early 11th century along the Amalfi Coast.

In Southern Italy, particularly Sicily and Sardinia, tomatoes – fresh or cooked into tomato sauce – peppers, olives and olive oil, artichokes, garlic, oranges, ricotta cheese, eggplants, zucchini, certain types of fish (anchovies, sardines and tuna), and capers are important components of the local cuisine. Much of Sicily’s cuisine includes fresh fish such as tuna, sea bream, sea bass, cuttlefish, and swordfish. You see North African influences in the use of various couscous based dishes, usually combined with fish. Traditional specialties from Sicily include Pasta alla Norma, Caponata and a host of desserts and sweets such as Granita.

France

"There is no good cuisine without good oil and there is no Provençal cuisine without garlic."

-C. Chanot-Bullier, Vieii receto du cousino prouvençalo

The cuisine of Provence, the southeastern region France which borders the Mediterranean Sea, is distinctive from the rest of the country. Here you will find recipes with spicy flavors and, because of its coastal location, lots of seafood. As Provence is also mountainous the area does not support large-scale dairy or agricultural production: dishes tend to use very little cow’s milk, but goat cheeses are popular. Garlic is abundant, and olive trees abound, making olives and olive oil essential components of the cuisine; Tapenade, the famous paste of black olives, is a regional specialty.

Many recipes typically contain savory, fennel, basil, lavender or thyme. Other common flavorings include saffron, anchoïade (anchovy paste), aïoli (garlic mayonnaise), capers, rouille (a spicy garlic mayonnaise), wine vinegar and lemon juice.

Provence is also an area rich in fish stews and soups, Bouillabaisse from Marseille being the most famous.

Meat has traditionally been eaten in moderation throughout Provence. When you do see meat, it is typically lamb or beef and is served in small amounts to add flavor and texture, such as in stews. Rabbit and small game birds are also favorites.

Eggs are popular in the form of omelets such as Omelette Niçoise; both hot and cold dishes may include hard-cooked eggs.

Popular vegetables include spinach, eggplant, bell peppers, onions, lettuce, carrots, fennel, potatoes, mushrooms, asparagus, Swiss chard, artichokes, and zucchini. Vegetables are also added to casseroles and soups or stews such as Ratatouille, and eaten raw in salads like Salade Niçoise and as crudités for scooping up dips.

You will find pasta dishes on the Provençal table as well. Most of these dishes come from Nice, which until the late 1800’s was a part of Italy.

Beans and legumes are ingredients in many stew, casserole and soup recipes such as Soupe au Pistou, a bean and vegetable soup steeped with fresh basil. Also, there are stewed dishes with green beans, and salads with lightly cooked and then cooled ones.

Many Mediterranean French desserts have an Arabic flavor. One example is Cacho-Dènt, which are cookies made with eggs, almonds and orange flower water. Fruit is also a traditional dessert: cherries, grapes, melons, berries, figs, dates, lemons, oranges, pears, and apples are some of the most popular.

Spain

"The belly rules the mind."

-Anonymous, Spanish Proverb

The diverse and rich geography, history, climate, and culture of Spain all work together to create its unique cuisine.

Mediterranean Spain was inhabited by Greeks, Phoenicians, Romans, Visigoths, Berbers and Arabs before being conquered by the Spanish crown. Romans brought cooking methods such as roasting, grilling, and baking, along with irrigation that allowed for the cultivation of vegetables, fruits, and a variety of grains. The Visigoths brought spinach, radishes, and some beans.

When the Moors conquered Spain, they introduced many ingredients that are now important to the area's dishes: rice, sugar cane, eggplant, lemons, oranges, olives, and almonds. The Spanish also adopted their practice of generously using of spices. The Moors also taught the Spaniards to add fruit to savory dishes and to enhance meats with almonds and cinnamon.

The Moors also built a water canal system for agriculture. As a result, new crops such as rice became abundant. And with rice came paella, which is typically a special dish reserved for times when the whole family is together.

Tapas, pintxos, raciones…you will variously hear any or all of these terms referring to small servings of Spanish foods. In restaurants, tapas are offered in two different ways. Sometimes you will be able to choose from a selection of plates, but not always. Sometimes you will get them for free, but at other times you will have to pay for them - especially if the bar lets you choose from a tapas menu.

In the North of Spain, such as in the sea-side city of Barcelona, is where you will find pintxos (peen-shos) or pinchos. In bars and restaurants, the counter top displays highlight the very best ingredients from both land and sea. These are similar to tapas but can more complex (a tiny sandwich instead of a plate of olives) and have a toothpick in them. The size of the toothpick in the morsel of food determines the price, and your waiter will calculate your bill by counting the number and size of the toothpicks you leave on your plate.

Morocco

"First we eat with our eyes."

-Anonymous, Moroccan Proverb

Even today, Moroccan food is predominantly a family experience.

Moroccan cuisine is rich in spices that are used to enhance the flavor of food. The most commonly used include: cinnamon - found in not only desserts but meat and chicken dishes; cumin - common with meats, lamb and chicken; turmeric - always found in Harira which is a soup eaten for the evening meal during Ramadan; ginger - for stews; paprika - usually added to tomato and vegetable dishes; anise seed - found in breads and cookies; and sesame seed - used in bread and desserts.

A typical traditional meal in Morocco starts with B’stilla which is a crisp pastry filled with chicken in a sweet and savory sauce. Next onto the table will be a brochette or kebab made from beef or lamb. A Tagine made of chicken or meat in a spicy stew that has been simmering for hours and served with bread will follow and then an eggplant or tomato salad. Next to the table: Couscous, the national dish of Morocco, which comes with vegetables and maybe some meat, followed by slices of melon or fruit and small pastries made with honey and almonds. Mint tea finishes each meal.

Greece

"If you have a field, don't let a cow or a Cretan in. They'll eat all the greens."

-Anonymous, Greek Proverb

You may think the Greek diet consists of the food you find in Greek restaurants such as Greek salad, Saganaki (fried and flambéed cheese) and meaty Souvlaki. These foods have little to do with the traditional Greek diet known for its healthy properties.

The healthiest Greek diet is the well-known Cretan diet. The traditional Cretan diet consists only of ingredients available from the island’s resources, which means lots of olive oil, plenty of fresh and seasonal vegetables and fruits, and little meat.

Most Cretans consume vegetables as a main dish at least three times a week. The focus on vegetables is not only due to their abundance: traditionally only the wealthy could afford meat and poultry. Religion does have an influence on the diet: Greek Orthodoxy requires its followers to avoid meat for over 180 days a year; most Greeks follow this rule an average of 10 days a year. Regardless, they still consume vegetarian dishes regularly, often in the form of stews or casseroles made from seasonal vegetables, including Fasolakia me Lathi (green beans) and Boureki (zucchini and potatoes). Each serving of these typically provides the equivalent of 3-4 servings of vegetables.

Meat tends to be lamb, goat, rabbit and poultry. And as is found elsewhere in the Mediterranean, meat is most often found as a component of a dish as in Pastitsio. Seafood is plentiful, and you can always find it grilled, stewed (Oktapodi Krasato), fried (Kalamari Tiganita) and in soups.

Crete is also well-known for its oranges and produces two harvests every year. Portokalopita, a classic pie uses orange juice and zest.

With over two million trees on the island, Crete is also famous for its olive oil. This staple ingredient is known for its purity, flavor and abundance, and no kitchen is ever without it. Olive oil is even used instead of butter or other fats even in desserts such as Karydopita and Ravani.

The Greek island of Santorini also produces fruit and vegetables that are unique due the its volcanic soil that is conducive to delicious capers, beans, and wine. Traditional dishes, such as Fava are some of the best.

Turkey

One should not pass over these things, simply saying they are food. They are in reality a complete civilization.

-Abdülhak Şinasi

Turkey sits at the crossroads of Europe and Asia, and you can taste its influence in Mediterranean as well as European cuisine.

When Turks eat meat, it is used sparingly and mostly for weddings and other holidays. As well, it is usually ground and used as an accompaniment to the bread, vegetables, and yogurt that are the largest part of the plate. Kebabs, such as Yoğortlu Kebab, are very famous Turkish dishes. In Turkey, the term kebab refers to several different meat dishes - the classic skewered meat as well as stews and casseroles.

Yogurt is an important element in Turkish cuisine. Many meat dishes (kebabs, Köfte) and vegetable dishes (fried eggplant, Imam Baildi, zucchini) have yogurt on the side. As an ingredient, you will find yogurt in soups, salads and sauces, such as Cacik, all the way to dessert, as in Revani.

Cyprus

Cyprus' two dominant ethnic populations are the Turkish northerners and the Greek southerners. As a result, there are two different types of food – Turkish and Greek – but each with its own twist. Some local specialties include cracked green olives with coriander seeds and halloumi, a traditional cheese made from sheep or goat milk that can be fried or grilled and served in sandwiches and salads, or with fruit.

The best-known flavorings in Cyprus include pepper, parsley thyme, oregano, cumin, coriander and especially the mint that you will find in many dishes, including Macaronia tou Fournou.

Pourgouri is the traditional carbohydrate used in the place of bread for many dishes.

Taro is a favorite root vegetable in Cyprus featured in stews including Kolokasi.

Lebanon

"And when you crush an apple with your teeth, say to it in your heart:

Your seeds shall live in my body,

And the buds of your tomorrow shall blossom in my heart,

And your fragrance shall be my breath,

And together we shall rejoice through all the seasons."

― Kahlil Gibran

Much of Lebanese food was influenced by the Turks (the Ottomans occupied Lebanon from the 1500s to the early 20th century). There is also a touch of France in its flavors as the French controlled the country after the Turks until its independence in 1946.

Mediterranean Lebanese cuisine includes an abundance of fruits, vegetables, fresh fish and seafood; animal are rare. Poultry is more prevalent than other meat, which is usually lamb, as in Arayes. Garlic, olive oil, and lemon are typical flavors found in the Lebanese diet.

Bread is particularly treasured in Lebanon, and in the old days if you could not finish your serving you would kiss it before throwing the leftover away. You will find bread in many dishes, including salads such as Fattoush.

Syria

Syrian cuisine places an emphasis on lean lamb and vegetables, along with salty, tangy and sour flavors. Salt is used generously, even in cheeses. Lemon juice is a standard flavoring as is sumac, a deep red spice that adds a lemony taste to salads and meats.

Dips are very popular and include Muhammara, a spicy red bell pepper and walnut dip. There also a few salads such as the well-known Tabouli made from parsley and bulgur and often served with lettuce leaves.

Kibbeh is the national dish, whether raw, baked or fried. Kibbeh's main ingredient is very fresh and finely ground lamb that is seasoned and spiced and then mixed with bulgur. Other traditional dishes feature Mediterranean vegetables such as zucchini and eggplant hollowed out and stuffed with meat and rice.

Tunisia

The Tunisians appreciate spiciness a bit more than their Moroccan neighbors. You will find harissa, a condiment made from red chili peppers, garlic, coriander, cumin and olive oil are used. extensively.

The Mediterranean Mandate

Even on those days when you don't make an authentic Mediterranean meal, you can still eat the Mediterranean Diet way by keeping the following in mind:

-Every day, eat at least one relaxed meal in the company of others, seated at a table.

-Eat real, whole, fresh food and avoid processed, packaged, prepared and junk food. Fake and processed foods will not help you reach your health goals, and may even leach nutrients from your body. Even if a prepared, packaged food says Mediterranean on the label, it isn't!

-Eat mostly plants. Whole fresh fruits and vegetables are an essential part of the Mediterranean diet. As fruits do contain sugar, keep an eye on how much you do eat if you are monitoring calories or sugar. However, they are an excellent dessert.

-Stay away from processed and packaged juice; even no-sugar-added, 100% juices have only a fraction of the nutrition as their whole fruit or vegetable.

-Lots of high-quality fruits and vegetables for the Mediterranean Diet are available frozen and are often more nutritious than their fresh counterparts. Fruits and vegetables that are frozen are harvested when ripe and frozen almost immediately to lock in their nutrients. Non-local fresh produce is usually picked before it is ripe so that it can withstand the long voyage to your grocery store. As a result, the fresh stuff can be less tasty and less nutritious. Another benefit to buying frozen produce is that you can usually buy them in resealable bags, which makes it easy to take out only as much as you need at a time.

-Do use salt! The glands in your body that help manage stress need salt to function normally. Recent studies have shown that the consumption of salt alone does not cause high blood pressure or heart disease. Try unadulterated Mediterranean sea salt – some claim the flavor is better than your standard box salt.

-Use herbs and spices liberally to add flavor, color, and fragrance. As well, many herbs and spices are rich in antioxidants and contribute to the national identities of the various Mediterranean cuisines.

-Drink herb teas, but not in the form of processed tiny bits in paper filters. One of my favorites is tsai tou vounou or malotira (mountain tea) made by boiling the stems, leaves and flowers of ironwort, lightly sweetened with honey and maybe some lemon. For millennia, mountain tea has been used as a fantastic cure-all.

-Always eat a breakfast with fiber-rich fruits and whole grains, and do try to include some protein – animal or plant-based. For example, mix no-sugar-added whole-grain cereal with real yogurt and fresh fruit, or spread a slice of whole grain toast with half a mashed avocado.

-If you eat meat, change the way you think about it: instead of a grilled hunk of flesh with a side dish, include small strips of lean meat in a vegetable sauté, or garnish a bowl of whole-wheat pasta with bit of seasoned, diced chicken. Eat red meat only a few times each month.

-Cook a vegetarian meal at least twice a week, and consider joining the #MeatlessMonday brigade. Make beans, whole grains, and vegetables the stars at those days' meals.

-Fat, specifically olive oil, is good for you! Use olive oil as your primary source of added dietary fat instead of butter. Contrary to some advice, you can even use good quality, real olive oil for frying, but save the highest quality extra-virgin olive oil for everything else.

-Sneak some Mediterranean ingredients into foods that you already eat: add shredded vegetables such as zucchini or carrots to pasta, meatloaf or even pancakes; add fresh chopped oranges or peaches slices to breakfast cereal.

-At least one night a month plan an international voyage: select a particular region or area of the Mediterranean and prepare a meal focusing on the flavors of that region. Parents and school-age kids alike can each bring an interesting trivia tidbit about the region to share with the family during the meal.

-For the crunchy munchies, be prepared with snack-sized bags containing mixtures of different types of nuts (raw or dry-roasted) or fresh fruit or veggies.

Above all, moderation in the watchword. The Mediterranean Diet does allow most foods as long as you eat everything in moderation, and you make healthy choices. So go ahead: every once in a while enjoy chocolate cake (a small piece), a grilled hamburger (on a whole-wheat bun?) or savor a glass of wine with your friends. Enjoyable food, in moderation, can be healthy!

SOUPS

Go to Soups Recipe Index

Soup can be the first part of a meal or a whole meal by itself. A