For quite a while now I’ve toyed with the idea of trying recipes that go with various dietary theories for a month at a time, in order to see what I like and what works well for us. Menu planning can be a chore, or it can be a lot of fun. Right now I’m in the fun phase, picking out recipes and ideas and plugging them in using the 80-20 rule. (80% of our menu is following the Mediterranean diet; 20% is not. It’s an idea I picked up from a friend who menu plans using the clean eating philosophy.)
Did I mention I’ve been having fun?
What is the Mediterranean diet? Short version: it focuses on healthy eating using common ingredients found and used in countries that border the Mediterranean Sea. This includes Spain, France, Monaco, Italy, Greece, Turkey, Lebanon, Israel, Egypt, and Morocco. I haven’t listed all of the Mediterranean countries, to be honest. I focused on those whose cuisines I either already know that I like, or that I want to try! For example, I have two cookbooks by Yotam Ottolenghi & Sami Tamimi: OTTOLENGHI and JERUSALEM. I’ve been getting back into one of my favorite cookbooks, ITALIAN LIGHT COOKING by Marie Simmons, and I have several labeled, generically, “Mediterranean.” I am super excited to dive in and pick out recipes!
What are common ingredients in the Mediterranean diet? They include olive oil, poultry, fish, goat cheese, vegetables, nuts, fruits, whole grains, coffee, and red wine. (Those last two? Moderation, definitely!) Low amounts of sodium, and many, many wonderful seasonings, such as oregano, garlic, lemon, turmeric, curry, and pepper, to name a few. And many of the recipes I’ve played with already have been very simple, easy to prepare, with not many ingredients. They taste fresh & light & yet are very filling & satisfying. (The photo with this post is one of my recent recipe experiments. Sweet potato, carrot, tomato, onion, garlic, chicken, curry, & turmeric. It was very tasty!)
Why is the Mediterranean diet a good option? There’s an emphasis on plant-based meals and healthy fats, which is good for your heart & brain and, among other things, may lower your risk for dementia by 30%. These are all really, really good things. (Clearly!)
I decided to start with the Mediterranean diet simply by random chance, and I’ve really been enjoying it. I know that I’m accustomed to fattier, saltier meals because I’ve been craving things like salted nuts or string cheese, but the more time I spend eating along the guidelines for this diet the less I succumb to the cravings. I also love to cook so I’m having fun with the recipes. Even one of my favorite Modern Table lentil pasta kits almost fits into the diet because it’s lentil pasta with a pesto mix and very few ingredients. I’ll take that as an option because it’s a quick meal on a busy night!
What diets or eating philosophies have you followed & enjoyed?
Cheers! Here’s to your health!