Five Key Items To Stock A Mediterranean Larder
The Mediterranean Diet is a way of eating based on the traditional foods of countries bordering the Mediterranean Sea and its principles are actually very easy to follow.
The Mediterranean Diet is not a “diet” in the sense that it is a rigid set of rules to follow, but rather a pattern of eating that is based on enjoy delicious, healthy foods. The Mediterranean Diet has been shown to have numerous health benefits, including reducing the risk of heart disease, stroke, and cancer. If you’re interested in trying the Mediterranean Diet, there are a few key foods that you’ll need to incorporate into your meals. Extra virgin olive oil is a mainstay of the Mediterranean Diet, and it’s used both for cooking and as a condiment. Other key ingredients include fresh fruits and vegetables, whole grains, legumes, nuts, and seeds. Fish and poultry are also important part of the diet, and red wine can be consumed in moderation.
To get started on the Mediterranean Diet, start by incorporating more of these healthy foods into your meals. Soon you’ll be enjoying the delicious taste of Mediterranean cuisine while reaping the many health benefits of this way of eating.
A Quality Extra Virgin Olive Oil
Well, we would say that, wouldn’t we? But seriously, a quality extra virgin olive oil has been at the heart of The Mediterranean Diet for a lot longer than Morocco Gold have been producing their own Food of the Gods. It is versatile and bursting with taste and health benefits. As summarised by Eatingwell.com:
Olive oil is the main fat source in the Mediterranean diet. Total fat isn’t as important as the type of fat. The Mediterranean diet emphasizes eating more heart-healthy fats-poly- and monounsaturated fats-and fewer saturated and trans fats. Saturated and trans fats raise LDL (“bad”) cholesterol. Swap butter for heart-healthy fats like olive oil to lower your cholesterol and improve your heart health.
A Range Of Healthy Fish
Oily Fish On Mediterranean Diet
If you are a real lover of red meat, you will need to develop a taste for fresh and (preferably oily) fish to be a true convert to the Mediterranean Diet. Fatty fish like salmon, mackerel, tuna and herring are the main protein sources in the Mediterranean diet. These fish contain high doses of omega-3 fatty acids, which reduce inflammation and improve cholesterol levels.
Fill Up On Whole Grains And Nuts
True converts to The Mediterranean Diet are experts in swapping white rice and pasta for whole grains like bulgur, barley and farro. Whole grains have a huge range of health benefits from lowering cholesterol to stabilizing blood sugars to weight loss. Whole grains are also high in B vitamins and fiber. Beans and legumes have similar health benefits and are also a part of the Mediterranean diet.
Nuts are a great go-to snack in The Mediterranean Diet too. Like olive oil and avocados, nuts are high in poly- and monounsaturated fats-the healthy fats as well as being a great source of protein and fiber too. Fat, protein and fiber are a fantastic combination for staying full, keeping blood sugar stable, lowering cholesterol and reducing inflammation.
Keep Stocked With Fresh Fruit And Vegetables Aplenty!
Possibly one of the most important elements of The Mediterranean Diet for health benefits, a daily supply of fresh fruit and vegetables are crucial to following this diet and reaping the rewards. Fruits and vegetables should make up the majority of your meals. As clearly set out by Eatingwell.com;
The Mediterranean diet emphasizes 7 to 10 servings of fruits and vegetables each day, but even 3 to 5 servings per day have been shown to reduce the risk of cardiovascular disease. Think of small ways you can add more vegetables to your meals, like adding spinach to your eggs, loading up your sandwich with avocado and cucumber, and having an apple with nut butter for a snack instead of crackers.
So there we go, The Mediterranean Diet in a nutshell. It’s pretty simple really, isn’t it? But the health benefits could last a lifetime. So why not give it a go and start on the Mediterranean Way in 2022!