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Mediterranean Diet For Everyone
There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20+ years of medical practice, including 7 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.
There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20+ years of medical practice, including 7 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.
While you can Google a list of specific foods and guidelines for the Mediterranean diet, it doesn't really work that way. Rather, it is really a formula for eating well rather than a specific cuisine. The basic tenants of the eating pattern are simple: focus on eating whole (unprocessed) food that is rich in fruits and veggies, whole grains, nuts, legumes, spices, and extra virgin olive oil. Do this while keeping poultry, fish, dairy, and red meat to modest amounts. No matter your dietary allegience, it is hard to argue against a diet that advocates for eating real food.
The research behind this formula is extensive. Thousands of studies representing millions of lives consistently shows that eating like this helps maintain weight, keeps cholesterol in check and blood sugar and blood pressure low. Also, the risk of cancer, depression and Alzheimer's disease is also lower. All these benefits are gained simply by paying attention to what goes in your mouth.
Whether you consider yourself a vegan, a paleo die-hard or follower of a specialty diet, applying a Mediterranean diet philosophy to your approach can benefit your health.
Keep the following in mind:
1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and flaky sea salt, to garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys. Vegetables are vitally important to the fresh tastes and health benefits of the Mediterranean diet.
2. Change the way you think about meat. If you eat meat, just do it in smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of lentils with diced prosciutto. As a main course, have smaller portions (3-4 ounces) of chicken or pastured meat. Think of meat as an accompaniment instead of the center of the plate.
3. Consider eating seafood twice a week. Fish such as salmon, trout and mackeral are rich in heart-healthy omega-3 fatty acids. When you crave more variety add anchovies, sardines and herring. Shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.
4. Cook a vegetarian meal one night per week. Build these meals around beans, whole grains, and vegetables, and heighten the flavors with fragrant herbs and spices. When one night feels comfortable, try two nights per week.
5. Use good fats. Include sources of healthy fats in your daily meals, especially extra-virgin olive oil, nuts, seeds, olives, and avocados.
6. Switch to whole grains. Whole grains are naturally rich in many important nutrients including fiber to keep you satisfied for hours.
7. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.
8. Enjoy alcohol very sparingly (if at all). Alcohol, in moderation, has historically been associated with the cardiovascular benefits of the Mediterranean diet. After careful evaluation of the research, a committee of scientists updating the latest edition of the Dietary Guidelines for Americans is changing the current stance on alcohol. They report that studies showing alcohol can protect health are deeply flawed, and that any potential cardiovascular benefits would be outweighed by the fact that alcohol is a leading preventable cause of cancer. The committee plans to recommend that men and women who drink limit themselves to a single serving of wine, beer or liquor per day. They do not recommend drinking for health and suggest drinking less is generally better. As an alternative to alcohol, try a low sugar, organic wine or a mocktail.
Use the recipes below as inspiration to get started on a Mediterranean diet.
Looking for a place to find low sugar, organic wine. Check out Dry Farm Wines.
TIPS FOR DRY JANUARY SUCCESS
My House Sauce: Italian Salsa Verde
What separates a great meal from a truly outstanding meal is an amazing sauce. They are often the finishing touch that adds balance and cohesiveness to the meal. As a chef, I want a sauce with every meal, but as a working mom sauces are rarely a weeknight reality. This sauce, however, has become my favorite go-to. It is incredible versatile and easy enough to make on a busy night.
Italian Salsa Verde
What separates a great meal from a truly outstanding meal is an amazing sauce. It is often the finishing touch that adds balance and cohesiveness to the meal. As a chef, I want a sauce with every meal, but as a working mom sauces are rarely a weeknight reality. This sauce, however, has become my favorite go-to. It is incredibly versatile and easy enough to make on a busy night. It brings instant brightness and umami flavor to everything from roasted veggies and potatoes to chicken or beef. I’ve served this sauce at dinner parties and watched people go back for second and third helpings! This year, I served this sauce at Thanksgiving as an alternative to gravy.
From a health perspective this sauce is loaded with nutritional benefits. Parsley is rich in antioxidants and vitamin K. It’s benefits far exceed a garnish. The anchovies provide a hint of extra omega-3 fat while the olive oil gives us heart-healthy omega-9 fats.
Working mom, chef tip: This Italian Salsa Verde freezes beautifully. Make it in a large batch and freeze it in 1/4 cup increments so that you can enjoy it regularly. Simply allow the sauce to come to room temperature before using.
Italian Salsa Verde
Author: Erica Leazenby, MD
Makes: about 2 cups
Time: 10 minutes
Ingredients:
1 bunch of flat-leaf parsley, roughly chopped (about 2 cups packed)
2/3-1 cup extra virgin olive oil
1/4 cup capers, drained
1 tsp anchovy paste
1 Tbsp white wine vinegar plus more to taste
1 Tbsp lemon juice plus more to taste
2 cloves garlic, minced
zest from 1 lemon
Salt and freshly ground black pepper to taste
Directions:
Place the parsley, capers, anchovies, vinegar, lemon and garlic in a food processor. Pulse the ingredients until they are well chopped. Scrape the sides of the bowl down as needed.
While the blade is running, slowly add the olive oil until the desired sauce consistency is reached.
Taste the sauce and season as needed with salt, pepper and additional vinegar or lemon juice. Serve at room temperature.
Store the sauce in an airtight container in the refrigerator for up to one week. Allow the sauce to come to room temperature before use.
Mediterranean Diet For Everyone
There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20 years of medical practice, including 3 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.
There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20 years of medical practice, including 3 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.
While you can Google a list of specific foods and guidelines for the Mediterranean diet, it doesn't really work that way. Rather, it is really a formula for eating well rather than a specific cuisine. The basic tenants of the eating pattern are simple: focus on eating whole (unprocessed) food that is rich in fruits and veggies, whole grains, nuts, legumes, spices, and extra virgin olive oil. Do this while keeping poultry, fish, dairy, red meat and wine to modest amounts. No matter your dietary allegience, it is hard to argue against a diet that advocates for eating real food.
The research behind this formula is extensive. Thousands of studies representing millions of lives consistently shows that eating like this helps maintain weight, keeps cholesterol in check and blood sugar and blood pressure low. Also, the risk of cancer, depression and Alzheimer's disease is also lower. All these benefits are gained simply by paying attention to what goes in your mouth.
Whether you consider yourself a vegan, a paleo die-hard or follower of a specialty diet, applying a Mediterranean diet philosophy to your approach can benefit your health.
Keep the following in mind*:
1. Eat lots of vegetables. There are so many choices! From a simple plate of sliced fresh tomatoes drizzled with olive oil and flaky sea salt, to garlicky greens, fragrant soups and stews, healthy pizzas, or oven-roasted medleys. Vegetables are vitally important to the fresh tastes and health benefits of the Mediterranean diet.
2. Change the way you think about meat. If you eat meat, just do it in smaller amounts. For example, add small strips of sirloin to a vegetable sauté, or garnish a dish of lentils with diced prosciutto. As a main course, have smaller portions (3-4 ounces) of chicken or pastured meat. Think of meat as an accompaniment instead of the center of the plate.
3. Consider eating seafood twice a week. Fish such as salmon, trout and mackeral are rich in heart-healthy omega-3 fatty acids. When you crave more variety add anchovies, sardines and herring. Shellfish including mussels, oysters, and clams have similar benefits for brain and heart health.
4. Cook a vegetarian meal one night per week. Build these meals around beans, whole grains, and vegetables, and heighten the flavors with fragrant herbs and spices. When one night feels comfortable, try two nights per week.
5. Use good fats. Include sources of healthy fats in your daily meals, especially extra-virgin olive oil, nuts, seeds, olives, and avocados.
6. Switch to whole grains. Whole grains are naturally rich in many important nutrients: they are fuller and the nuttier taste and extra fiber keep you satisfied for hours.
7. For dessert, eat fresh fruit. Choose from a wide range of delicious fresh fruits — from fresh figs and oranges to pomegranates, grapes and apples. Instead of daily ice cream or cookies, save sweets for a special treat or celebration.
8. Enjoy wine (optional). Alcohol, in moderation, has been associated with a reduced risk of heart disease in some research studies. For men, 1 to 2 glasses (5 ounces) of red wine at meals may be acceptable. Women should be advised to have just 1 glass of wine no more than four times a week due to the recognized association between breast cancer and increased alcohol consumption. Try low sugar, organic wines.
Use the recipes below as inspiration to get started.
Looking for a place to find low sugar, organic wine. Check out Dry Farm Wines.
*https://oldwayspt.org/traditional-diets/mediterranean-diet
Dining in the moment: Enjoying Spring Garlic Scapes
The garlic scape is the green shoot that grows from the developing garlic bulb underground. This soft shoot pokes its head from the ground and curls in a pig-tail manner before straightening and hardening as the season progresses and the garlic bulb grows. The scape has a texture similar to asparagus and combines a mild garlic flavor with flavors of earthy grass. They are harvested for only a short time in early to mid-June. If you are eating scapes you are not only eating seasonally, but you are eating in the moment.
First CSA share of the season. With garlic scapes!
Choosing seasonal and local produce helps me eat the best tasting and nutritious food available. It is better for me, the farmer and the environment. This weekend I was excited to pick up my first CSA share of the season that included a mix of veggies for my family to enjoy this week. I get mine from Blue Yonder Organic Farm at the Carmel Farmer's Market. To my delight I found two bunches of beautiful curlicue garlic scapes in my bag.
The garlic scape is the green shoot that grows from the developing garlic bulb underground. This soft shoot pokes its head from the ground and curls in a pig-tail manner before straightening and hardening as the season progresses and the garlic bulb grows. The scape has a texture similar to asparagus and combines a mild garlic flavor with flavors of earthy grass. They are harvested for only a short time in early to mid-June. If you are eating scapes you are not only eating seasonally, but you are eating in the moment.
This is how I celebrated my bounty:
Lemony Garlic Scape Pesto
Garlic scapes can vary in their intensity of garlic flavor. If you like a pungent garlic flavor use the scape raw. If you prefer a milder, more mellow garlic flavor, blanch the scapes as described below.
Author: Erica Leazenby, MD
Yields: about 2 cups
Time: 15 minutes
Ingredients:
8-10 garlic scapes
1/3 cup walnuts
½ lemon, juice and zest
½- ¾ cup olive oil
generous pinch salt
pepper to taste
Directions:
Bring a pot of salted water to a boil. Blanch the scapes by submersing them in the boiling water for about 30 seconds. Remove the scapes and rinse with cold water to stop the cooking process.
Place the scapes, walnuts, lemon, salt and pepper in a food processor and blend for several minutes until the mixture is well minced.
Slowly drizzle in the olive oil while the food processor is running until the desired consistency is reached.
Taste and season with additional salt, pepper or lemon juice as needed.
We enjoyed ours immediately with fresh cut potatoes and grilled trout. It will also freeze well so that you can enjoy Spring flavors later in the year.
Garlic Scape Pesto