The Mediterranean Diet: A Culinary Awakening
Olives a plenty!
You may have heard of it. Followers of this methodology in countless Facebook groups and Reddit groups will often remind you that this isn’t a “diet” but a lifestyle, or Way of Eating (“WoE”). The inspiration comes from the traditional cuisines of countries like Greece, Italy, Turkey, and Spain. It’s known for being one of the healthiest diets in the world, and it’s as delicious and easy as it is good for you.
More on the health benefits later.
I was really into a “roasted chicken and veg” rut when I discovered Suzy Karadsheh on YouTube at The Mediterranean Dish who has expanded my culinary horizons more than any other cook in quite some time. My approach to salads, spices and marinades has been completely redefined. Those days of buying that bag of spring mix with the best intentions only to throw it away in three days are over. Instead, you’ll discover how well chickpeas, tomatoes, some fresh mint, parsley and basil, tossed in a homemade garlicky vinaigrette can be.
Who knew some olive oil, garlic, citrus (why not limes?), sumac and cilantro can elevate your salad dressing game and serve as a marinade for that chicken, fish, or pork?
Whether or not you follow this “way of eating,” whether you are a beginner or gourmet, her books are essential for cooks of any skill level.
Ah, the good life!
So, what’s in the Mediterranean Diet?
At its heart, the Mediterranean Diet emphasizes fresh, whole foods:
Healthy fats: Olive oil is a staple, used in cooking, dressings, and even drizzled on bread. It’s rich in heart-healthy monounsaturated fats that can lower bad cholesterol. I recommend finding yourself a good “cooking” olive oil and a high quality “finishing” olive oil to use depending on your application. Nuts, seeds, and avocados also provide similar benefits and help round out any salad or entree.
Fresh vegetables: Veggies take center stage. Think tomatoes, spinach, eggplant, zucchini, peppers, and artichokes. They’re often grilled, roasted, or served fresh in salads like the iconic Greek salad.
Spices and herbs: Instead of relying on heavy sauces or salt, the Mediterranean Diet is packed with flavor from spices and herbs like oregano, basil, rosemary, thyme, and cumin. Lemon and garlic add a bright, fresh kick to many dishes. It also introduced new spices to my pantry, such as Za’atar, sumac, and Aleppo pepper, and taught me that cinnamon belongs in savory dishes just as much as in sweet ones.
Whole grains: Bread, pasta, and rice are included, but they’re usually whole-grain versions, which are more nutritious and filling. If you’re looking for weight loss, you may want to limit these. I now opt for quinoa and wild rice more often than processed grains and pasta.
Lean proteins: Seafood is a go-to, with salmon, sardines, and shrimp being popular picks. These are rich in omega-3 fatty acids, which are great for heart and brain health. Poultry and eggs are also included, while red meat is eaten sparingly. In many circles, pork and lamb are considered “red” when it comes to meat.
Dairy and legumes: Cheese and yogurt are enjoyed in moderation, providing calcium and probiotics. Lentils, chickpeas, and beans are common protein-packed staples and can help round out those meatless meals.
Fruit for dessert: Fresh fruit often replaces sugary treats, keeping the diet naturally sweet.
Hummus makes for a delicious healthy snack!
Health Benefits
The Mediterranean Diet is backed by science. Studies show it can:
Support heart health: The healthy fats from olive oil and fish help lower the risk of heart disease.
Boost brain function: Omega-3s and antioxidants may protect against cognitive decline.
Reduce inflammation: The diet’s anti-inflammatory foods, like veggies and olive oil, can help lower the risk of chronic illnesses.
Aid in weight management: Filling, nutrient-dense foods promote satiety, reducing the likelihood of overeating.
Easy Ways to Get Started
First of all, go and grab Suzy’s cookbooks. I firmly believe it will be one of the best cookbook investments you will make in a very long time. Chances are you will have many ingredients already on hand.
That said, you may want to grab some high-quality Mediterranean spices to add to your pantry – you’ll likely incorporate them into other dishes you already make.
Otherwise, start small! Replace butter with olive oil, swap white bread for whole-grain, and sprinkle your dishes with fresh herbs. Toss together a simple salad of tomatoes, cucumbers, and olives, and top it with a drizzle of olive oil and a pinch of oregano. For a snack, try a handful of almonds or a piece of fruit with a slice of cheese.
The Mediterranean Diet isn’t just a diet— it’s a celebration of fresh, vibrant foods that nourish your body and delight your taste buds. Give it a try, and you’ll see how easy and enjoyable healthy eating can be!
Like, subscribe, and stay tuned to my YouTube channel! I’ll be sharing some of Suzy’s dishes very soon!
Spices make all the difference! Go Explore!
