How To Enjoy The Mediterranean Diet In Your Own Kitchen
Our Olive Oil and Balsamic Vinegar Specialist are almost certain you have heard of the Mediterranean Diet. If you haven’t, the Mediterranean Diet is made up mainly of:
- Pulses (dry peas, beans, lentils and chickpeas)
- Sheep and goat’s milk
- And olive oil
Olive Oil is the main source of fat in the Mediterranean Diet. While this diet is getting popular in America, the Mediterranean Diet is not just another diet, but is really more of a lifestyle.
In addition, the Mediterranean Diet is the way of life which has flourished due to its surroundings. Similar to all cultural diets, the Mediterranean Diet is a natural result of the environment, in which the climate allows for a bountiful year round supply of fresh fruits and vegetables, as well as perfect for olive trees, and is most suitable for goats and sheep, which make up a high percentage of the meat and dairy.
Access to the abundant Mediterranean Sea supplies plentiful amounts of fresh seafood.
The belief of using food as medicine has given life to the Mediterranean Diet to be promoted throughout the world. The Mediterranean Diet has innumerable health benefits, largely due in part to the emphasis on Extra Virgin Olive Oil.
While it may be hard to follow all aspects of the Mediterranean Diet, for example, in a land-locked cattle country, incorporating more plant based foods and quality 100% Extra Virgin Olive Oil can easily be accomplished and provide a variety of benefits.
Studies display that the Mediterranean Diet can drastically reduce cardiac diseases, from coronary artery disease, hypertension, high cholesterol and more. It protects against strokes and contributes to brain health. Additionally, fat is essential for brain health and the healthy omega 9’s and other aspects of olive oil can prevent Alzheimer’s and improve cognitive function.
Furthermore, Olive Oil stimulates the release of osteocalcin for bone health. It also helps with healthy gut flora, which is linked to an assortment of different diseases from head to toe. Its antioxidant properties are anti-aging. Furthermore, it reduces the risk of cancers, including invasive breast cancer. Consumed during pregnancy, Olive Oil actually helps with fetal health.
With its positive benefits for prevention and treatment of chronic conditions, it is clear that the Mediterranean Diet offers strong potential for increased health and longevity.
If relocating to the Mediterranean coast is not an option, there are a variety of practical and easy ways to integrate these principles no matter where you live. We suggest that you begin with 100% Extra Virgin Olive Oil.
You may not have known this, but olive oil contains 450 aromatic molecules and is capable of imparting a tantalizing variety of aromas. Pulses, which include dried beans, peas, and lentils are a staple of the Mediterranean Diet and are rich in vitamins and minerals. Additionally, they pair magnificently with Extra Virgin Olive Oil. This recipe for Extra Virgin Olive Oil and White Bean Puree is simply delicious made with 100% Extra Virgin Olive Oil.
You can also find a variety of salad and vegetable recipes here using olive oil and many different vinegars. One of my favorite Mediterranean Diet recipes is for a flavorful Goat Cheese and Garlic Spread.
If you have access to quality seafood, our Olive Oil and Balsamic Vinegar Specialist encourage you to check out one of these recipes:
- Shrimp and Avocado Salad with Ruby Red Grapefruit Vinaigrette
- White Fish Fillet with Radish
- Or one of our other seafood recipes
Remember simple and traditional is key to the Mediterranean Diet. Quality ingredients, such as Extra Virgin Olive Oil, stand out for their flavor profiles and do not need to be over manipulated in the kitchen. This ultimately allows for more time to enjoy your culinary creation!
- Alexis Barros