Delicious, nutritious and loaded with health boosters. With an abundance of fresh fruits and vegetables, spring and summer are the perfect times to welcome aspects of a Mediterranean-style diet into your home and onto your plate. This diet style is linked to better brain functioning, less heart disease, improvements in metabolic syndrome, lower risk of some types of cancer, and still more health benefits.
YUM! Food is seasoned and prepared in ways that make flavors pop. They aren’t hidden under thick layers of cheese, heavy sauces or deep-fried breading. Rather food is seasoned with herbs, spices, citrus, flavorful vinegars and high-quality olive oil. I love this time of year when I can find 10 or so fresh herbs in my backyard.
Each country surrounding the Mediterranean Sea has access to different locally grown foods and different preferences based on culture. However, there are many similarities. This pyramid from Oldways is a beautiful description.
- Whole and minimally processed foods are selected over highly processed foods.
- Olive oil is often the main source of fat in cooking. Nuts also provide a good portion of the fat consumed.
- Legumes such as beans and lentils are eaten a few times each week. So are fish and shellfish.
- Both cooked vegetables and salads are eaten daily, often even at breakfast.
- Fruit is consumed daily. It’s a common dessert.
- Red meat, including veal, pork and lamb, are eaten just a few times per month.
- Sweets and sugary drinks are consumed only now and then.
I’m eating fruit more often for dessert. Please tell me one or two changes you can make. And check out some of the recipes at Oldways