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- Herausgeber: John Wiley & Sons
- Kategorie: Fachliteratur
- Sprache: Englisch
Benefit from the Mediterranean diet For decades, doctors and nutritional experts have observed--and confirmed--that people in Mediterranean countries have much lower occurrences in vascular disease, obesity, cancer, and diabetes than their counterparts in northern European countries and the United States. Now, Mediterranean Diet Cookbook For Dummies shows you how to cook meals inspired by the cuisines of Italy, Greece, Spain, and southern France so you too can live a healthier life free of excess weight and disease. The Mediterranean diet--ranked #2 in Best Diets overall, it is high in vegetables, fruits, olive oil, and whole grains, and moderate in protein and animal fats--has proven to be beneficial in reducing the risk for diabetes, heart disease, and stroke. Now, a new study shows it may also be good for the brain. The Mediterranean diet isn't just a fad or a quick fix--it's a healthy lifestyle choice that's here to stay! * Create more than 150 tasty recipes * Get expert tips on meal planning and exercise regimes * Prevent and fight diseases by eating delicious food * Find delicious alternatives to unhealthy ingredients Whether you're just discovering the Mediterranean diet or are looking for some new recipes to add to your repertoire, this updated, hands-on guide offering the latest research has everything you need to start living a healthier life.
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Veröffentlichungsjahr: 2017
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Mediterranean Diet Cookbook For Dummies®, 2nd Edition
Published by: John Wiley & Sons, Inc., 111 River Street, Hoboken, NJ 07030-5774, www.wiley.com
Copyright © 2017 by John Wiley & Sons, Inc., Hoboken, New Jersey
Published simultaneously in Canada
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Library of Congress Control Number: 2017949379
ISBN 978-1-119-40443-9 (pbk); ISBN 978-1-119-40444-6 (ebk); ISBN 978-1-119-40445-3 (ebk)
Mediterranean Diet Cookbook For Dummies®
To view this book's Cheat Sheet, simply go to www.dummies.com and search for “Mediterranean Diet Cookbook For Dummies Cheat Sheet” in the Search box.
Table of Contents
Cover
Introduction
About This Book
Conventions Used in This Book
Foolish Assumptions
Icons Used in This Book
Where to Go from Here
Part 1: Exploring the Mediterranean Lifestyle
Chapter 1: Introducing the Mediterranean Diet
Identifying the Flavors of the Mediterranean Coast
Discovering Where the Food Comes From
Eating and Living the Mediterranean Way
Chapter 2: Discovering the Health Benefits of the Mediterranean Diet
Highlighting the Main Nutrients of the Mediterranean Diet
Filling Up with Functional Foods
Understanding the Importance of Wine
Looking at the Mediterranean Diet’s Effect on Heart Disease
Fighting Cancer
Battling Diabetes
Aging Gracefully: Anti-Aging Tips from the Mediterranean
Chapter 3: Losing Weight with the Mediterranean Diet
Focusing on Lifestyle Changes
Considering Calories without Counting Them
Suppressing Your Appetite Effortlessly
Controlling Food Cravings
Mastering the Art of Mindful Eating
Part 2: Creating a Healthy Lifestyle with Mediterranean Cooking
Chapter 4: Planning Your Mediterranean Meals
Seeing the Importance of Meal Planning
Changing the Way You Fill Your Plate
Trying Sample Meals and Lifestyle Plans
Finding Kid-Friendly Recipes
Chapter 5: Going to the Market and Stocking Your Kitchen
Knowing Where to Shop
Preparing to Shop: Appreciating the Food
Finding the Right Products
Stocking Your Kitchen with Must-Have Mediterranean Staples
Exploring a Few Handy Cooking Tools
Chapter 6: Mastering Mediterranean Cooking with Helpful Tips and Techniques
Setting Yourself Up for Success
Cooking with Oils
A Pinch of This and a Pinch of That: Using Herbs and Spices
Including Whole Grains
Discovering Beans and Lentils
Part 3: Starters and Sides
Chapter 7: Beginning the Day the Right Way
Waking Up to Breakfast, Mediterranean-Style
Bringing on the Eggs
Trying Some Delicious Breakfast Specials
Chapter 8: Small Appetizers: Starting Off With Tapas, Meze, and Antipasti
Creating the Classics
Going for the Yum: That’s So Cheesy!
Creating Savory Starters
Chapter 9: Whipping Up Some Sauces
Making Classic Italian Sauces
Creating the Mediterranean Standbys
Chapter 10: Creating Fresh, Delicious Salads
Eating Your Veggies Fresh from the Garden
Getting to the Fruit of Things
Pushing Side Salads Aside: Delicious Entree Salads
Chapter 11: Savoring Soups and Stews
Warming Up with a Great Cup of Soup
Creating Hearty Stews to Warm Your Heart
Chapter 12: Bringing New Flavor to Vegetable Sides
Introducing Fall Favorites into Your Mediterranean Diet
Helping Yourself to Hearty Winter Vegetables
Springing into Spring
Loving Light, Fresh Summer Classics
Chapter 13: Rediscovering Whole Grains
Exploring Rice and Couscous
From Mush to Gold: Making Polenta
Creating Amazing Sides with Bulgur Wheat
Part 4: Main Entrees and Desserts
Chapter 14: Enjoying Legumes the Mediterranean Way
Letting in Lentils
Bringing Beans to the Table
Chapter 15: Pasta, Pasta, Pasta!
Eating Pasta Responsibly
Going Vegetarian
Diving into Noodles with Seafood
Adding Meat to Pasta
Chapter 16: From Pizza to Pitas: Mastering Fast Food
Tossing Up Pizza Night
Gearing Up for Classic Gyros and Pitas
Munching Sensational Sandwiches
Chapter 17: Preparing Classic Chicken Entrees
Crafting Some Chicken Classics from Southern Italy
Creating Amazing Cretan Chicken Dishes
Adding a Touch of Morocco and Spain
Chapter 18: Going Under the Sea with Seafood Options
Making Light and Healthy Fish Entrees
Crafting Some Shellfish Specialties
Putting Together Easy Seafood for Busy People on the Run
Chapter 19: Making One-of-a-Kind Meat and Pork Entrees
Enjoying a Great Steak
Exploring Beef Specialties
Perfecting Pork
Chapter 20: Don’t Forget Dessert!
Devouring Quintessential Mediterranean Desserts
Adding a Touch of Fruit to Sweeten Your Meal
Going Cuckoo for Cookies
Part 5: The Part of Tens
Chapter 21: Ten Tips for Getting More Plant-Based Foods in Your Diet
Keeping Sliced Vegetables on Hand
Including a Fruit or Vegetable with Every Meal
Keeping a Fruit Bowl on Your Counter
Adding Fruit to Your Cereals
Dressing Up Your Salad with Fresh Fruits and Vegetables
Sneaking Veggies and Herbs into Your Egg Dishes
Punching Up Your Pasta with Fresh Produce
Starting Off with a Little Vegetable Soup
Supercharging Soups and Stews with Whole Grains
Adding Beans to, Well, Everything
Chapter 22: Ten Myths about the Mediterranean Diet
People Who Live in the Mediterranean Are All Healthy
You Can Eat as Much Cheese as You Want
Drinking as Much Wine as You Want Is Heart Healthy
You Can Eat Desserts Regularly and Manage Your Weight
Eating Large Bowls of Pasta with Bread Is Totally Fine
You Don’t Have to Go to the Gym
The Diet Can’t Be Healthy Because It Contains So Much Fat
The Health Benefits Are All about the Diet
People from the Mediterranean Eat Huge Meals and Never Gain Weight
You Can Continue a Busy Life and Fully Adopt a Mediterranean Diet
Appendix: Metric Conversion Guide
Index
About the Authors
Supplemental Images
Connect with Dummies
End User License Agreement
Guide
Cover
Table of Contents
Begin Reading
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Introduction
Imagine the Mediterranean Sea, where the water and the land are big parts of life. Picture people eating fresh foods and relaxing with friends and family. That image is the essence of the traditional Mediterranean diet. In other words, the Mediterranean diet is part of certain lifestyle habits, including diet, physical activity, stress management, and fun, used in various regions of the Mediterranean coast. Research has shown that people who live in these areas have less heart disease and better longevity. Throughout this book, you uncover more about the details of these habits and how they affect your health and well-being. You can dive in and use all these concepts as a way of life or adopt a few of the strategies that work for you.
No matter what inspired you to pick up this second edition of Mediterranean Diet Cookbook For Dummies, we know that changing habits isn’t always easy. These particular life strategies can be challenging because they all focus on one main trend — slowing down — that’s at odds with many people’s busy lifestyles. Our goal in this book is to show you that implementing a Mediterranean diet and lifestyle can be simple and flavorful. You don’t have to follow a strict dietary plan or omit any foods; in fact, the Mediterranean diet is more about adding than taking away. This book is here to help you make small changes so you can find more balance in your life.
About This Book
If you’re curious about using the Mediterranean style of cooking in your life, Mediterranean Diet Cookbook For Dummies, 2nd Edition, is the perfect book for you. In the following pages, you can find historical information about the region, the balance of foods the people there eat, the health benefits of this style of eating, and more than 160 recipes full of delicious flavor. You also find some cooking tips and meal-planning tools to help make your transition simple.
You can use this book as a resource, and you don’t have to read it from cover to cover. Instead, you can find that perfect recipe you’ve been looking for or head straight to the chapter on meal planning (that’d be Chapter 4) to get examples of how to pull meals together easily. You find everything you need to begin making changes toward a Mediterranean style of life.
Conventions Used in This Book
Like with all cookbooks, we recommend that you read all the way through each recipe before you start making it. That way, you can account for any necessary refrigeration time, marinating time, and so on and for any special tools, such as a stick blender, that the recipe may require.
Here are a few other guidelines to keep in mind about the recipes in this book:
All butter is unsalted unless otherwise stated. Margarine isn’t a suitable substitute for butter.
All eggs are large.
All onions are yellow unless otherwise specified.
All pepper is freshly ground black pepper unless otherwise specified.
All salt is kosher.
All dry ingredient measurements are level.
All temperatures are Fahrenheit (see the
appendix
to convert Fahrenheit temperatures to Celsius).
All lemon and lime juice is freshly squeezed.
All sugar is white granulated sugar unless otherwise noted.
All flour is all-purpose white flour unless otherwise noted.
All Greek yogurt is full-fat yogurt.
When a recipe says to steam a vegetable, the amount of water you need to use in your pot or steamer depends on your steaming method, so we don’t include the water in the ingredients list. As a general rule, if you’re using a basket in a pot, the water level should be just below the basket.
Although most of the recipes in this book require relatively few ingredients, we include a few classics that have longer ingredient lists; a culinary tour of the Mediterranean just wouldn’t be complete without these dishes. Don’t be intimidated by the longer lists of ingredients. They may look overwhelming, but the recipes themselves are still pretty simple.
Finally, we include the following basic conventions throughout the rest of the book:
For the purposes of this book, a Mediterranean lifestyle and dietary pattern focuses on the traditional habits seen at least 50 years ago in Crete, Greece, and, southern Italy.
Text in shaded sidebars or marked with a Technical Stuff icon is nonessential. We encourage you to read the information anyway, but you can skip it without missing anything crucial to the point at hand.
We use this little tomato icon to highlight the vegetarian recipes in this book.
Foolish Assumptions
When writing this book, we made the following few assumptions about you, our dear reader:
You’re looking for meal-planning tips that will help you succeed with your health and weight-loss goals.
You want to incorporate these recipes into your lifestyle.
You have an understanding of cooking basics. In other words, you know your way around a kitchen and know how to use a knife without cutting your finger. If you need to brush up on your cooking skills, check out the latest edition of
Cooking Basics For Dummies
by Bryan Miller and Marie Rama (John Wiley & Sons, Inc.) before you get rolling.
You’re used to the standard American way of eating and wonder whether anything called a “diet” can be yummy and satisfying.
You aren’t afraid to embrace a lifestyle that goes against the grain of what many around you may be doing.
You’re looking for ways to get more vitamins, minerals, and antioxidants into your diet.
You’re genuinely willing to make changes and stick to them until they become habits.
Icons Used in This Book
The icons in this book are like bookmarks, pointing out information that we think is especially important. Here are the icons we use and the kind of information they point out:
Even if you forget everything else in this book, remember the paragraphs marked with this icon. They help you make good choices and stay on track with your health goals.
The information marked with this icon is interesting to know, but it goes beyond what’s essential for your basic understanding. If you’re the type of person who likes to know more about any particular topic, you’ll enjoy these tidbits. If not, feel free to skip ’em.
This helpful icon marks important information that can save you time and energy, so make sure you don’t overlook it.
Watch out for this icon; it warns you about potential problems and common pitfalls of implementing a Mediterranean diet into your lifestyle.
Where to Go from Here
Where to go from here depends on your immediate needs. Ready to start cooking and want to make some fabulous seafood tonight? Head over to Chapter 18. Interested in finding out more about the health benefits of the Mediterranean diet? Sit back and read Chapter 2.
For an online Cheat Sheet with helpful information that you can refer to again and again, head to www.dummies.com/cheatsheet/mediterraneandietcookbook.
If you’re not sure where you want to begin, peruse the table of contents, pick out the topics that mean the most to you, and start there. Mediterranean Diet Cookbook For Dummies, 2nd Edition, contains a wide variety of recipes, so we encourage you try as many as you can at your own pace. We hope that you end up with lots of smudge marks on this book because you use it so lovingly and frequently in your kitchen.
Part 1
Exploring the Mediterranean Lifestyle
IN THIS PART …
Know the history of the Mediterranean diet and how researchers found that those individuals who live in specific regions of the Mediterranean had an interesting connection between lifestyle habits and improved longevity, as well as a reduced risk of heart disease and cancer.
Discover the seasonal foods and dietary patterns that make up what is now called the Mediterranean diet.
Examine the main components of the Mediterranean diet including key antioxidants, phytochemicals, vitamins, healthy fats, fiber, and functional foods. Recognize how those foods impact health and wellness.
Understand the scientific research behind the Mediterranean diet and its health benefits.
Use the Mediterranean diet as a weight loss tool and discover how to lose weight in a healthy, sustainable way.
Chapter 1
Introducing the Mediterranean Diet
IN THIS CHAPTER
Exploring the origins of the Mediterranean diet
Focusing on Mediterranean lifestyle habits
Peeking at the Mediterranean food guide pyramid
When you picture the Mediterranean diet, you may imagine the sea lapping up on a beach near a quaint village whose residents are lounging and eating fresh grapes and olives. That picture is a good start. The Mediterranean diet is a way of life — one where you eat lots of fresh food and slow down. More technically, the Mediterranean diet is a modern set of guidelines inspired by traditional diet patterns of southern Italy, the Greek island of Crete, and other parts of Greece. The lifestyle was first researched in the 1960s, and in 2010, the United Nations Educational, Scientific and Cultural Organization (UNESCO) officially recognized this diet pattern to be part of the cultural heritage of Italy, Greece, Spain, and Morocco. A more rural lifestyle is a common thread among all these regions.
Research shows that following a traditional Mediterranean diet significantly reduces the risk of heart disease and cancer. The key word here is traditional. The Mediterranean region is changing, with faster-paced lifestyles and more modern conveniences. These changes bring with them an increased prevalence of heart disease and cancer.
For the purposes of this book, when you think of a Mediterranean lifestyle and dietary patterns, the focus is on the traditional habits seen at least 50 years ago in the regions we note here. For instance, if you visited northern Italy in a recent trip, you may not have experienced any of the dietary patterns we promote in this book. So no, that huge portion of butter-laden pasta you had doesn’t qualify for this diet.
Although diet is a big component of the health benefits experienced in the Mediterranean, all the lifestyle patterns combined, including physical activity and relaxation, may provide insight into the health benefits found in this region. This chapter serves as your jumping-off point into the Mediterranean diet and breaks down the Mediterranean dietary patterns and lifestyle choices that you can use as strategies for your own healthy lifestyle.
Identifying the Flavors of the Mediterranean Coast
The Mediterranean Sea is actually part of the Atlantic Ocean; a total of 21 countries have a coastline on the Mediterranean. However, only a few truly epitomize the Mediterranean diet and lifestyle that we discuss in this book. Having a decent understanding of these countries and their cooking styles can help you have a better appreciation for this way of life.
The recipes in this book are inspired by Mediterranean cooking — specifically, the areas of southern Italy, Greece, Morocco, and Spain. Although you may see some of the same ingredients in many recipes, the flavors used in different countries or regions create entirely different dishes. For example, if you’ve eaten both Italian and Greek meatballs, you know that the two varieties sure don’t taste the same. Table 1-1 lists some of the countries in the Mediterranean that are part of this lifestyle and the associated flavors and cooking styles commonly used in those areas.
TABLE 1-1 Common Mediterranean Flavors by Region
Region
Commonly Used Ingredients
Overall Cuisine Flavor
Southern Italy
Anchovies, balsamic vinegar, basil, bay leaf, capers, garlic, mozzarella cheese, olive oil, oregano, parsley, peppers, pine nuts, mushrooms, prosciutto, rosemary, sage, thyme, tomatoes
Italian food is rich and savory, with strongly flavored ingredients. Look for tomato-based sauces and even an occasional kick of spicy heat.
Greece
Basil, cucumbers, dill, fennel, feta cheese, garlic, honey, lemon, mint, olive oil, oregano, yogurt
Greek cooking runs the gamut from tangy with citrus accents to savory. Ingredients such as feta cheese add a strong, bold flavor, while yogurt helps provide a creamy texture and soft flavor.
Morocco
Cinnamon, cumin, dried fruits, ginger, lemon, mint, paprika, parsley, pepper, saffron, turmeric
Moroccan cooking uses exotic flavors that encompass both sweet and savory, often in one dish. The food has strong flavors but isn’t necessarily spicy.
Spain
Almonds, anchovies, cheeses (from goats, cows, and sheep), garlic, ham, honey, olive oil, onions, oregano, nuts, paprika, rosemary, saffron, thyme
Regardless of what part of Spain you’re in, you can always count on garlic and olive oil setting the stage for a flavorful dish. Spanish dishes are often inspired by Arabic and Roman cuisine with emphasis on fresh seafood. You often find combinations of savory and sweet flavors, such as a seafood stew using sweet paprika.
Discovering Where the Food Comes From
Although you may be used to cruising to the grocery store and buying whatever you need, folks on the Mediterranean coast 50 years ago didn’t roll that way. Instead, they depended on what was farmed and fished locally, making culinary specialties by using everything on hand. Those habits may be fading, but they’re still the cornerstone of the Mediterranean diet, and you can still embrace them by incorporating fresh foods into your meals even if you don’t live near the Mediterranean.
The following sections highlight where people in the Mediterranean get their food and why these strategies are so important.
Focusing on farming
In addition to creating travel-worthy beaches, a moderate climate of wet winters and hot summers makes many of the areas along the Mediterranean ideal for agriculture. As a result, people living in the Mediterranean area can grow their own food in gardens and small farms, and many do so. A few areas have this type of climate (similar to the climate of southern coastal California), which makes growing specialized foods like olives and fig trees easier, thus providing ingredients for some of the signature recipes from this region.
Many people in the Mediterranean also abundantly use fresh herbs, spices, onions, and garlic to provide big flavor to their cooking. Table 1-2 is a partial list of common foods grown on the Mediterranean coast; it can give you a glimpse of what fresh ingredients the recipes in Parts 3 and 4 use.
TABLE 1-2 Foods Commonly Grown in the Mediterranean
Category
Ingredient
Legumes
Chickpeas
Lentils
Peas
Fruits
Olives
Mandarin oranges
Figs
Grapes
Lemons
Persimmons
Pomegranates
Grains
Barley
Corn
Rice
Wheat
Herbs
Rosemary
Oregano
Sage
Parsley
Basil
Dill
Thyme
Mint
Fennel
Nuts
Almonds
Hazelnuts
Pine nuts
Walnuts
Vegetables
Asparagus
Broccoli
Cabbage
Green beans
Garlic
Onions
Eggplant
Tomatoes
Broccoli rabe
Artichokes
Eating seasonally
As a side effect of eating what they grow locally (see the preceding section), folks in the Mediterranean also eat seasonally; after all, you can’t eat what you can’t grow. Eating in-season food makes an impact for the following reasons:
Seasonal abundance makes you cook more creatively.
If you have a plentiful amount of, say, green beans, you want to utilize them in any way possible. Finding different, tasty ways to prepare green beans as a side dish or as part of an entree requires more of a thought process, and more care goes into the food itself.
You eat an increased variety of produce throughout the year. On one hand, you may eat a lot of one food while it’s in season, but when that season’s over, you’ll switch to other foods associated with the new time of year. Relying on produce available year-round at the grocery store means you can easily get stuck in a rut of eating the same standbys throughout the year.
More variety in produce means more variety of health-promoting nutrients that help you prevent disease. Although eating a few different types of fruits and vegetables throughout the year is better than nothing, getting a wide variety is the ultimate goal for good health.
We know that eating seasonally isn’t feasible for many people in certain climates. Don’t worry! We cover how you can adopt more of these ideas in Chapter 5.
Fishing the Mediterranean Sea
People in the Mediterranean area rely on the nearby sea as a food source. Fish appear in many common traditional recipes, providing a wealth of healthy omega-3 fatty acids. You can add seafood to a few weekly meals and reap the same benefits. The least expensive seafood in the Mediterranean region includes sardines, anchovies, mackerel, squid, and octopus. Mid-priced fish and shellfish include tuna, trout, clams, and mussels. For a pricey, special-occasion meal, options include lobster and red mullet.
During the 1960s, before the area was overfished, a variety of seafood was available in the Mediterranean. Unfortunately, fish stocks today are significantly low in the Mediterranean due to overfishing, and many important species, such as tuna, are threatened.
Eating and Living the Mediterranean Way
The Mediterranean diet includes a specific balance of foods that’s high in vitamins, minerals, and antioxidants and contains the perfect balance of fatty acids. Alas, you can’t just eat your way to Mediterranean health. Living a healthy lifestyle means you have to look at all aspects of your life. Along with the food plan is a way of life that includes regular physical activity and time for rest, community, and fun; for the folks on the Mediterranean coast, this combination seems to have created that ever-elusive life balance.
To tie all the Mediterranean diet and lifestyle concepts together, Oldways Preservation and Exchange Trust came up with the Mediterranean Food Guide Pyramid based on the dietary traditions of Crete, other parts of Greece, and southern Italy around 1960, when chronic diseases such as heart disease and cancer were low. As you can see in Figure 1-1, the focus is on eating a diet rich in vegetables, fruits, whole grains, legumes, and seafood; eating less meat; and choosing healthy fats such as olive oil. Note also the importance of fun activities, time shared with family and friends, and a passion for life. The following sections examine each aspect so that you can find it, too.
Illustration by Liz Kurtzman
FIGURE 1-1: The Mediterranean Food Guide Pyramid.
Focusing on healthy fats
Although Mediterranean residents don’t consume a lowfat diet, their dietary pattern is considered heart-healthy. How can that be? Not all fats are created equal. People in the Mediterranean consume more of the healthier types of fats (monounsaturated fats and polyunsaturated omega-3 fatty acids) and less of the omega-6 polyunsaturated fatty acids and saturated fats other cultures tend to overload on. Instead of focusing on total fat intake, these folks maintain a healthier ratio of these different groups of fats than you see in the United States; they consume about 35 percent of their total daily calories from fat, but less than 8 percent of their calories come from saturated fats. According to the National Health and Nutrition Examination Survey, the average intake of saturated fats in the United States is 11 percent of daily calories. You can find out more about the details of this fat ratio in Chapter 2.
To start rebalancing your fat ratio, limit your use of fats such as butter and lard in cooking and use more olive oils or avocadoes for spreads.
Don’t say “cheese”: Using dairy in moderation
You may think of the Mediterranean as a cheese-eater’s heaven, but the truth is that the Mediterranean areas we focus on don’t consume a lot of cheese. Dairy is consumed on a daily basis in the Mediterranean diet, and cheese (along with yogurt) is a common source of calcium; however, moderation is the key (isn’t it always?).
Incorporate two to three servings of full-fat dairy products daily. One serving may include an eight-ounce glass of milk, eight ounces of yogurt, or an ounce of cheese. (We discuss full-fat dairy versus lowfat dairy in more detail in Chapter 5.)
Eating primarily plant-based foods
One of the most important concepts of the Mediterranean diet pattern is consuming tons of plant foods such as fruits, veggies, legumes, and whole grains. People in the Mediterranean commonly eat five to ten servings of fruits and vegetables each day, which often means having two to three vegetable servings with each meal. Other daily staples include legumes such as beans, lentils, and peas, and whole grains such as bulgur wheat or barley.
Foods in these categories are naturally low in calories and high in nutrients, which makes weight- and health-management easy. Begin by finding ways to incorporate more unprocessed plant foods in your diet on a daily basis; Chapter 21 can help.
Punching up the flavor with fresh herbs and spices
Fresh herbs and spices not only add tremendous flavor to food but also have many hidden health benefits, which we cover in Chapter 6. If you already use ample herbs and spices in your own cooking, you’re on the right track. If not, this book can help you discover new flavors and simple ways to add more of these plants into your diet.
Enjoying seafood weekly
Seafood is a weekly staple in the Mediterranean diet, and with good reason. Not only is it a local product (see the earlier section “Fishing the Mediterranean Sea”), but it’s also a great source of those coveted omega-3 fatty acids. If you live near a coast, you have a great opportunity to find fresh fish in your local stores and restaurants. If you’re landlocked, don’t discount lakes and rivers for fresh fish.
Check out www.seafoodwatch.org/seafood-recommendations/consumer-guides for a list of recommended fish in your region. This guide is a great tool to help you choose local fish with low contaminants and also to protect against overfishing.
Don’t like fish? You can get omega-3 fatty acids in other ways, such as with fish oil supplements or by eating lots of fresh herbs, walnuts, omega-3 enriched eggs, chia seeds, and flaxseeds. Even if you don’t like fish, we still encourage you to try some of the seafood recipes in Chapter 18 to see whether we can change your mind!
Limiting red meat
Red meat used to be a luxury item in rural parts of the Mediterranean, so folks there ate it less frequently. Even though it’s now more accessible to the average Joe, the serving limits have stuck over the years.
Beef is only served once or twice a month in the Mediterranean rather than several times a week like in many U.S. kitchens. And when it does hit the table, it’s usually as a small (two- to three-ounce) side dish rather than an eight-plus-ounce entree. This habit helps ensure a reasonable intake of saturated fats and omega-6 fatty acids. (See the earlier section “Focusing on healthy fats” for info on balancing fat intake.)
Don’t panic at the idea of cutting your meat portion so drastically. You can easily replace some of that meat with lentils or beans to add plant-based protein to your meals, or add more vegetable servings to help fill the plate. Also keep in mind that Mediterranean beef recipes are so full of flavor that a small serving becomes more satisfying. (You can see this difference for yourself by trying out the recipes in Chapter 19.)
Having a nice glass of vino
Wine lovers, rejoice! Drinking a glass of wine with dinner is certainly a common practice in the Mediterranean regions. Red wine has special nutrients that are shown to be heart-healthy; however, moderation is so important. Enjoying some red wine a couple of times a week is certainly a good plan for heart health, although you want to check with your doctor to ensure its okay for you. Check out Chapter 2 for specifics on the benefits of red wine.
Getting a good dose of daily activity
Historically, the people in the rural Mediterranean got plenty of daily activity through work, getting where they needed to go on foot, and having fun. The most notable difference is folks who lived in these areas participated in low-impact movement, like walking, kneading bread, and gardening, all day long. In today’s fast-paced environment, people tend to do one short burst of high-impact activity and then sit the rest of the day, a pattern still associated with a higher risk of heart diseases, diabetes, cancer, and mortality. Both types of activity are important for optimal health.
Although you may rely heavily on your car and think this lifestyle isn’t realistic for you, you can still find ways to incorporate both aerobic exercise (which gets your heart rate up) and strength-training exercises regularly.
Walking encompasses both aerobic and strength training and helps relieve stress. If you live close to markets or restaurants, challenge yourself to walk to them rather than drive, or simply focus on taking a walk each day to unwind. And don’t forget fun activities like hiking a trail, riding your bike, or taking a swim. Keep your body moving all day.
NOW THAT’S A LONG WEEKEND!
If you don’t believe that slowing down can really do that much for your health, consider this study. Researchers from the University of Rochester found that from Friday night until Sunday, study participants, even those with high income or exciting work lives, were in better moods, showed greater enjoyment in life, and had fewer aches and pains. Having unscheduled time on the weekends provided individuals with opportunities to bond with others, explore interests, and relax. Hey, wait; those are some of the main tenets of the Mediterranean lifestyle! And if just a couple of days of downtime can make a difference, think about the effects of making this type of time a priority throughout the week.
Taking time for the day’s biggest meal
Even though the Mediterranean residents of days gone by were hard workers, often doing a significant amount of manual labor, they always made time for their largest meal of the day. Traditionally, this meal was lunch, where people sat down as a family and enjoyed a large meal full of vegetables, legumes, fruits, and seafood or meat. Taking time for meal and family was a priority; you didn’t see people eating in five minutes at the countertop.
In many cultures, having this large relaxing meal at lunchtime is difficult because of work schedules. However, you can adapt this strategy into your life by focusing on supper. Prioritizing some time to unwind and relax from a busy workday provides other benefits for your family. According to a Columbia University survey, teenagers who eat with their families at least five days a week have better grades in school and are less prone to substance abuse.
Although taking time for a large, relaxing meal sounds like one of those optional strategies you can skip, keep in mind that even small lifestyle choices can make a very big impact on overall health. Family dinners can help you clear your head from work and provide enjoyment through good food and conversation. If you’re go, go, go all day at work, prioritizing family mealtime can be priceless for your daily stress management.
FIGHTING STRESS WITH DAILY RITUALS
Many principles of the Mediterranean lifestyle revolve around family, community, and fun. It’s so easy to get caught up in a busy, hectic life and put these small experiences on the back burner because they don’t appear to be that important. However, these little rituals throughout the day add up for a big impact on stress management. Stress impacts your health in so many ways, from increasing your risk of high blood pressure and heart disease to promoting weight gain, so managing it is key. Here are two examples of daily routines that illustrate how little experiences sprinkled throughout the day can provide more stress relief:
Using Mediterranean lifestyle strategiesWake up and have a light breakfastWorkday begins (stress inducer)Lunch break with a light walk (stress reliever)End workdayHome for sit-down dinner with family (stress reliever)Clean-up and evening tasks, such as kids’ homeworkReading or journaling (stress reliever)Bedtime (stress reliever)In this example, the person has opportunities to let go of a little stress multiple times during the day. Now take a look at an example far too many people get trapped in:
Using fast-paced lifestyle strategiesWake up and skip breakfast (stress inducer)Workday begins (stress inducer)Lunch break, eating quickly in ten minutes at the desk (neutral — doesn’t induce stress or reduce it)Work late (stress inducer)Rush through the drive-through to pick up a meal for family, eating in five minutes at the countertop (neutral)Clean-up and evening tasks, such as kids’ homeworkTelevision (may be a stress inducer or reliever)Bedtime (stress reliever)The first example has one big stress inducer (work) and four stress relievers sprinkled throughout the day. The second example has three to four stress inducers and only one or two stress relievers. That stress builds up in your body, setting you up for an increased risk of disease and possible weight gain. Taking the time for those small experiences during the day, such as a family dinner or a walk, make a big difference. And remember that the activities here are just examples. You can find stress relievers that work for you, such as knitting, yoga, teatime, painting, meditation, exercise, or conversation with a dear friend. Refer to Chapter 3 for more help.
Enjoying time with friends and family
Community spirit is a large part of the Mediterranean culture and is something that’s disappearing in American culture. Getting together on a regular basis with friends and family is an important priority for providing a sense of strong community and fun. The fun and laughter that come with friendly get-togethers are vital for stress management. Without these little joyful experiences, stress can tip to an unhealthy balance.
To put this strategy into practice, invite some of your close family and friends over each week, perhaps for dinner. It can be as casual as you like. The important thing is to add this type of fun and enjoyment to your life more often.
Having a strong passion for life
The Mediterranean coast is full of sunshine, good food, and beautiful surroundings, so the people who live there naturally tend to have a strong passion for life, family, friends, nature, and food. Choosing to have a strong passion and love of life is associated with more happiness and fulfillment and less stress.
What are you passionate about? Perhaps you love the arts, or maybe nature is your thing. Whatever your passions are, make sure to find a way to make them a part of your life.
Chapter 2
Discovering the Health Benefits of the Mediterranean Diet
IN THIS CHAPTER
Taking a close look at the powerful nutrients found in simple foods and functional foods
Toasting to the health benefits of red wine
Highlighting heart health research
Looking and feeling your best with anti-aging tips
Dealing with diabetes and cancer through a Mediterranean diet
The Mediterranean diet has long been touted for providing health benefits, such as reducing coronary artery disease and decreasing the risk of some cancers. Including fresh vegetables and fruits, legumes, and healthy fats into your diet can help improve your health in many ways. And in addition to the health benefits, you’re eating foods with full flavor. Thinking of bland or boring Greek or Italian food isn’t easy.
This chapter highlights why this diet is full of health benefits (focusing on heart disease, cancer, diabetes, and anti-aging) by looking at some of the main nutrients found in Mediterranean eating.
As you read this chapter, note that a healthy diet, exercise, and stress management can significantly reduce your risk of certain diseases, but nothing can bring a guarantee. Genetic components also play a role with chronic diseases. However, if you have family history of heart disease, diabetes, or cancer, incorporating these lifestyle and diet changes into your daily life can help you decrease those risks.
Highlighting the Main Nutrients of the Mediterranean Diet
A plant-based diet such as the Mediterranean diet offers a plethora of nutrients that can help your body stay healthy. These plant foods are loaded with vitamins, minerals, antioxidants, phytochemicals, and healthy fats. The following sections highlight some of these key nutrients found in the foods associated with the Mediterranean coast.
These nutrients don’t just benefit humans; the plant itself needs them so that it can grow and protect itself from the elements, bacteria, and other damage. Without nutrients, the plant can’t grow or protect itself from oxidative damage or bacteria.
Fighting free radicals with antioxidants
Antioxidants are a key component of many plant foods that help slow down the process of oxidation (when your body’s cells burn oxygen). This slowing decreases the amount of free radicals, or unstable molecules, that cause damage to your cells, tissues, and DNA. Antioxidants are a crucial part of your diet because you can’t avoid oxidation all together. Consider the many contaminants, such as car exhaust, sunlight, unhealthy foods, and air pollution, that you’re exposed to during a typical day. These types of exposures can cause free radicals to gain speed in your body, damaging everything in their path and leaving you at greater risk of chronic conditions like heart disease and cancer.
Think about slicing an apple. Before you know it, the exposed flesh turns from white to brown. This browning occurs because of oxidation. But adding orange juice or lemon juice to the apple right after you slice it keeps it whiter longer because the antioxidant vitamin C in the juice protects the flesh.
Eating a diet high in antioxidants such as vitamin C, vitamin E, and beta-carotene means better protection for your body and overall health (no, the benefits of antioxidants aren’t just for apples). The ATTICA study in the September 2005 issue of the American Journal of Clinical Nutrition measured the total antioxidant capacity of men and women in Greece. It found that the participants who followed a traditional Mediterranean diet had an 11 percent higher antioxidant capacity than those who didn’t adhere to a traditional diet. The findings also showed that the participants who followed the traditional diet the most had 19 percent lower oxidized LDL (bad cholesterol) concentrations showing a benefit in reducing heart disease.
You don’t have to look far or even cook that much to get antioxidants into your diet. You can find plenty of antioxidants in fruits and vegetables. If you’re only eating one to three servings of fruits and vegetables per day, you need to increase your intake to take advantage of the produce’s antioxidants. We challenge you to increase your intake of fresh fruits and vegetables to five to eight servings daily! Table 2-1 shows some common foods, including lots of fruits and veggies, that are rich in certain antioxidants.
TABLE 2-1 Antioxidant-Rich Foods
Antioxidant
Foods
Vitamin C
Asparagus
Broccoli
Cantaloupe
Cauliflower
Grapefruit
Green and red bell peppers
Guava
Lemons
Oranges
Pineapple
Strawberries
Spinach, kale, and collard greens
Tangerines
Tomatoes
Vitamin E
Mustard greens, Swiss chard, spinach, and turnip and collard greens
Almonds
Peanuts
Sunflower seeds
Beta carotene
Broccoli
Cantaloupe
Carrots
Cilantro
Kale, spinach, and turnip and collard greens
Romaine lettuce
TO SUPPLEMENT OR NOT TO SUPPLEMENT? THAT’S STILL THE QUESTION
Although you’ve likely heard the news that antioxidants found in foods promote good health, scientists are still researching whether taking supplements such as beta-carotene, vitamin C, vitamin E, or other antioxidant blends can replace eating the real thing.
Research has provided a great deal of information about many individual nutrients and their impacts on health, but researchers still don’t have the answers to many questions, such as how much of a supplement is enough and whether supplemented antioxidants have the same effect working on their own as the natural ones do working with accompanying nutrients. For instance, many fruits are high in vitamin C, so you may think that you can get the same vitamin C effects from taking a supplement if you don’t eat a lot of fruit. However, the vitamin C in an orange may work with the phytochemicals in the orange to more significantly affect your health than the vitamin C supplement does by itself. Even supplements made from fruits and vegetables may not contain the other nutrients.
Another supplement concern is that taking high doses of antioxidants may actually cause the antioxidants to work as pro-oxidants that promote rather than neutralize oxidation. And in some cases, you actually want free radicals to attack harmful cells such as bacteria and cancer cells. High doses of antioxidant supplements may interfere with this natural process.
The bottom line is that eating whole foods is still your best bet to combat diseases and live your healthiest life. As we note throughout the book, folks in the Mediterranean eat scads of produce, and this type of food intake is one of the reasons you see more longevity in people who live in this region.
Understanding phytochemicals
Besides vitamins and minerals, plants also contain phytochemicals. Don’t be scared by the big word. Phytochemicals are simply healthy chemicals that offer your body healthful benefits. As we say repeatedly throughout this book, a plant-based diet high in fruits, vegetables, and legumes can provide you with an increased amount and variety of phytochemicals, helping to promote heart health and working to prevent certain cancers.
Research in this area is relatively new and is uncovering a whole side of previously unknown health benefits. To date, certain phytochemicals have been shown to work as antioxidants (see the previous section), contain anti-inflammatory properties, and promote heart health.
Phytochemicals provide the pigment to your fruits and vegetables, so you can literally know which class of phytochemicals you’re consuming simply by noting the color you’re eating. Table 2-2 shows a few specific health benefits found in each color.
TABLE 2-2 Potential Health Benefits of Foods by Color
Color
Health Benefits
Foods
Blue/purple
A lower risk of some cancers; improved memory; and healthy aging
Blueberries, eggplants, purple grapes, and plums
Green
A lower risk of some cancers; healthy vision; and strong bones and teeth
Broccoli, green peppers, honeydew melon, kiwi, salad greens, and spinach
Red
A lower risk of heart disease and of some cancers, and improved memory function
Pink watermelon, red bell peppers, and strawberries
White
A lower risk of heart disease and of some cancers
Bananas, garlic, and onions
Yellow/orange
A lower risk of heart disease and of some cancers; healthy vision; and a stronger immune system
Carrots, oranges, yellow and orange bell peppers, and yellow watermelon
Vitamin D: Getting a little of the sunshine vitamin
Your body gets vitamin D, otherwise known as the sunshine vitamin, both from food sources and from exposure to sunlight. You want to make sure you get the appropriate amount of vitamin D; people in the Mediterranean may be healthier because they have strong levels of the vitamin.
The scientific community has been buzzing in the last ten years about the health benefits of vitamin D. Research shows this vitamin can help
Protect against osteoporosis
Reduce the risk of coronary artery disease
Decrease the risk of certain cancers
Lower the risk of infectious diseases such as the common flu
One theory suggests that the people of the Mediterranean coast are healthier because they’re exposed to more sunlight — specifically, the ultraviolet B rays that are responsible for producing vitamin D — because of their location near the equator and because they’re outside more often walking, gardening, working, or enjoying family and friends.
To produce vitamin D, you want exposure to sunlight for 15 minutes each day with no sunscreen (sunscreen blocks up to 90 percent of vitamin D production). Of course, unprotected sun exposure increases the risk of skin cancer, so you have to weigh the good with the bad. Note that many people don’t make enough vitamin D from the sun, including those who have darker skin tones, are overweight, are older, or live in northern climates.
In addition to the sun, you can get vitamin D from a few foods, such as fish, fortified cereals, and fortified milk. Food sources are limited, so you mostly need to depend on sun exposure to get the proper amounts.
Researchers agree that people’s vitamin D levels need to increase, although the level of increase is still up for debate. In 2010, the Institute of Medicine released a report recommending the following daily intake of vitamin D:
People ages 1 to 70 should take 600 IU (international units) a day.
People over the age of 70 should take 800 IU (international units) a day.
You can easily get your vitamin D levels checked with a simple blood test at your annual physical. Just let your primary care provider know if you have concerns about your level. Many people need to add a supplement to ensure they’re getting the daily dose they need, but don’t try to guess how much you need; taking too much vitamin D can have harmful consequences. Check out Vitamin D For Dummies by Alan L. Rubin, MD, (John Wiley & Sons, Inc.) for more information.
Choosing healthy fats
The Mediterranean diet is lower in omega-6 polyunsaturated fats (or fatty acids) and saturated fats than most people’s diets are; it’s also higher in healthy fats, such as monounsaturated fats and omega-3 polyunsaturated fats. (For reference, you find monounsaturated fats in foods such as olive oil, avocadoes, and certain nuts. Polyunsaturated fatty acids are in corn, safflower, soybean, sesame, and sunflower oils and seafood. Saturated fatty acids appear in animal-based foods such as meat, poultry, butter, and dairy products, as well as in coconut and palm oils.) The higher percentage of monounsaturated fats found in the Mediterranean diet is associated with
A lower risk of heart disease
Lower cholesterol levels
Decreased inflammation in the body
Better insulin function and blood sugar control
Omega-3 fatty acids are one of the big contributors to the health benefits of the Mediterranean diet, and many people don’t get enough of them. Research shows that omega-3s help reduce inflammation, which is specifically important for those with inflammatory diseases such as arthritis, cardiovascular disease, or inflammatory bowel disease. These fats are also shown to be helpful for weight management, immune system function, behavioral issues such as attention deficit (hyperactivity) disorder, mood disorders such as depression, and prevention of Alzheimer’s disease.
Omega-6 fatty acids occur abundantly in the diet through sources such as grains, nuts, and legumes as well as sunflower, safflower, sesame, and corn oils. Omega-6 fats lower cholesterol, help keep the blood from clotting, and support skin health. Both omega-3 and omega-6 fats are considered essential, which means your body doesn’t make them and needs to get them from your diet.
The big trouble begins when omega-3s aren’t balanced appropriately with omega-6s. A diet too high in omega-6 fatty acids and too low in omega-3 fatty acids can promote conditions of chronic inflammation, including atherosclerosis, arthritis, and inflammatory bowel disease. Preliminary research also shows a possible connection to obesity, depression, dyslexia, and hyperactivity. This out-of-balance fat intake is very common in the American diet (with a ratio of 15 to 20 omega-6s to 1 omega-3) and less common in a Mediterranean style diet. Experts say to shoot for balance with a ratio closer to 1 part omega-6 and 1 to 2 parts omega-3.
Rebalance your diet by incorporating more sources of omega-3s, such as fresh herbs, canola oil, walnuts, flaxseeds, chia seeds, and cold-water fish (such as salmon, herring, and sturgeon), into your meals. You can also find products (such as eggs) fortified with omega 3s. Limit other sources of animal proteins (such as beef, poultry, unfortified eggs, and pork) by reducing your portion sizes to two to three ounces.
You can also repair the balance by replacing your cooking oils with olive oil, which is high in a third fat called omega-9 fatty acids. Your body can make omega-9s on its own, but adding more of them to your diet can help you lower your omega-6 intake.
Boosting your fiber intake
“Eat more fiber.” You’ve probably seen this message in advertisements and the media. You can get all the fiber you need by eating the Mediterranean way, focusing on fruits, vegetables, whole grains, and legumes.
Fiber is what you may call the “roughage” found in plants. Your body doesn’t digest fiber like it does nutrients; fiber goes through your gastrointestinal tract intact. This process has a bigger impact on health than you may think; its very important roles include the following:
Helps maintain a healthy gastrointestinal tract by decreasing constipation and reducing your risk of
diverticulosis,
or small pouches that form in your colon.
Lowers total cholesterol and bad cholesterol levels, helping to keep your heart healthy. This is the role played by the soluble fiber found in foods such as oat bran, beans, and flaxseeds.
Slows the absorption of sugars you consume from carbohydrate foods, which helps keep blood sugar stable. This function is important for those who have insulin resistance diseases, such as diabetes or PCOS, and helps people manage their weights more effectively.
Acts as a natural appetite suppressant, helping you to feel full and satisfied after a meal. No need to buy those diet pills that are supposed to suppress your appetite. Save your money and try eating more fresh produce, beans, and whole grains with every meal.
Filling Up with Functional Foods
Functional foods are foods that provide a function other than basic nutrition, offering either specific health benefits or disease prevention. Often, these foods are high in phytochemicals, antioxidants, or good bacteria that can decrease your risk of disease.
You don’t need to get caught up in buying expensive packaged foods that promise you a cure-all; just focus on eating common Mediterranean cuisine. Easy! The following sections highlight some of the more common functional foods included in Mediterranean eating.
Functional foods aren’t exotic product you have to spend loads of money on. They’re simple, whole foods that you can keep stored on a regular basis. Table 2-3 is a quick guide to some great functional foods to keep in your pantry or refrigerator.
TABLE 2-3 Functional Foods
Food
Benefits
Extra-virgin olive oil
Extra-virgin olive oil contains high levels of monounsaturated fats and is a good source of phytochemicals, including polyphenolic compounds, squalene, and alpha-tocopherol. Health benefits include cardiovascular health, cancer prevention/protection, and immune boosting.
Lemons (zest and juice)
Citrus bioflavonoids benefit both cholesterol and triglycerides. Lemon is also dense source of vitamin C and has anti-inflammatory properties.
Tomatoes and tomato products
Lycopene in tomato products benefits prostate health. Tomato is also a good source of vitamins A and C and carotenoids.
Grapes and grape products (such as red wine)
Phytochemicals in grapes, including polyphenols and resveratrol, are noteworthy for heart health and brain protection.
Nuts
Nuts are dense in monounsaturated fats and vitamin E; they also provide anti-inflammatory benefits and cardiovascular protection.
Yogurt
Yogurt is a fermented food providing healthy bacteria to your gut, plus healthy fats.
Garlic
