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 Diet & Nutrition

August 2012

Mediterranean Wholeness Defined

Mayura Mohta
Wine and herbs such as garlic, mint, fennel, rosemary, oregano, marjoram, basil, cilantro, parsley and dill are central to Southern European cuisine.
  • Spices such as saffron, cumin, coriander, paprika, cinnamon, cloves, chillies and harissa brazenly flavour North African foods.
  • Yoghurt, sour cream and fresh cheeses like halumi, feta and labneh feature prominently in Eastern Mediterranean cuisine
  • Fruits, vegetables, herbs, spices and olive oil are ubiquitous in dishes throughout the Mediterranean region.
  • Eggplants flourish along with tomatoes, squashes, zucchini, bell peppers, mushrooms, leeks, cucumbers, artichokes, asparagus, olives, figs, nuts and various leafy greens and lettuces.
  • Omnipresent in the Mediterranean soups and stews are various legumes, lentils, chickpeas, fava beans, green beans, black beans, white kidney beans, etc
  • Seafood is inherent in Mediterranean cooking heritage and exotic seafood varieties are strewn in practically all their dishes.
  • Anchovies, fresh and cured, are extremely popular. Other fish served in the region include squid, eel, octopus, swordfish, sardines, cuttlefish and some white fish such as sole, grouper and flounder.
You can embrace the Mediterranean Diet Plan by making smart food choices. Eliminate processed foods and replace them with whole grains for your cereals and breads. Choose fish, poultry, lowfat dairy, seeds and nuts, lentils and legumes to obtain your protein quota. Buy seasonal fresh vegetables and fruits. Lastly, make sure that you reduce the amount of saturated and trans fats in your diet and use monounsaturated olive or canola oil instead of butter or ghee.