The Mediterranean diet has been hailed as one of the healthiest and most balanced diets for centuries, and now a food expert has shared the 10 essential ingredients to include
Certain ingredients are additions to your diet(Image: SimpleImages via Getty Images)
The famed Mediterranean diet, celebrated by dieticians and nutritionists worldwide for its health benefits and simplicity, is a staple in European countries like Greece, Italy, and Spain. The diet features wholesome and fresh ingredients such as lean meat, fish, seasonal vegetables, and olive oil – and can even aid in longevity.
According to Phil Bianchi, food expert and founder of The Gift Of Oil, research indicates that it can decrease the risk of heart disease by 25% and premature death by 23%. He has highlighted the essential ingredients to incorporate into your diet to get the benefits.
Here are 10 ingredients to perfect the Mediterranean diet, according to Wales Online. And the often unsung olive oil is a real health superfood.
Olive oil
All diets require fats, but substituting tempting fats with ‘good’ fats is crucial when following the Mediterranean diet. A ‘good’ fat is an unsaturated fat, and Extra Virgin Olive Oil is the best and most versatile option to use across your meals.
Oleocanthal in olive oil has numerous health benefits, including reducing bad cholesterol, lowering the risk of stroke, preventing the onset of dementia and Alzheimer’s, decreasing the risk of type 2 diabetes, reducing the risk of high blood pressure, protecting against heart disease, and preventing the DNA damage that can lead to cancer.
Balsamic vinegar
Paired perfectly with olive oil, balsamic vinegar is another wonderful ingredient to help follow the Mediterranean diet and ensure that every meal is delicious. Forget adding an extra sauce to your dishes and opt for the simplicity of using oil and vinegar to dress and flavour any meal.
Spinach
Much like many of the ingredients in the Mediterranean diet, spinach is a fantastic superfood with incredible health benefits such as reducing blood sugar, promoting good bone health and aiding in weight loss, to name just a few. Spinach can be easily incorporated into a variety of meals from pasta and curries to salads and sandwiches, making it a real culinary chameleon.
The Mediterranean Diet is popular(Image: Pexels)Fish
A great source of protein, fish is the preferred choice for a meal in the Mediterranean diet. It’s typically sourced locally, ensuring it is extremely fresh and tasty.
Fish is lower in saturated fats compared to other meats so anything from mackerel to prawns can be used in your recipes.
Pork
When it comes to meat, it’s always best to opt for lean meat such as pork or chicken. Pork is frequently used in traditional Mediterranean dishes, but you can easily substitute pork for chicken in most recipes too.
Brown rice
Packed with dietary fibre and protein, brown rice has been shown to help lower cholesterol. Swap out white rice, chips and bread for lighter brown rice options.
Create flavourful kebab bowls, salads or use as a simple side with lean protein.
Chickpeas
Chickpeas are a fantastic source of fibre and can be effortlessly incorporated into virtually any Mediterranean diet recipe. Chickpeas have been linked to improved mental health, much like the abundant vitamin D found in Mediterranean countries.
Tomatoes with olive oil and balsamic vinegar can be a nutritious meal(Image: rudisill via Getty Images)Feta
No Mediterranean diet is complete without a bit of feta, which is also known for promoting bone and gut health. Many of us are prone to heaping cheese on top of our meals – swap out the parmesan and cheddar for some lighter, Med-approved feta instead.
Tomato
The versatile tomato is an essential component of the Mediterranean diet. Whether used fresh in a salad or sandwich, or cooked down to make a tantalising sauce or dip, tomatoes are incredibly useful in all types of cooking, but particularly shine in the Med-diet.
Pepper
Similar to tomatoes, peppers can be sliced, cooked, grilled or stuffed and pair well with a variety of ingredients. Bell peppers are packed with antioxidants, which are linked to better health and protection against conditions such as heart disease and cancer.
You can use these ingredients to create:
Hummus dipping board – chickpeas, olive oil, topped with feta and peppers for dipping.Tomato chicken skillet – roast chicken cooked in a tomato sauce with peppers and a drizzle of olive oil.Stuffed peppers – red bell peppers filled with chicken or pork mince and tomato sauce, finished with a balsamic glaze.
Dining and Cooking