Mediterranean diet

1. Mediterranean diet

2. Mediterranean diet • The Mediterranean diet is a diet inspired by the eating habits of Greece, Southern Italy, and Spain in the 1940s and 1950s. The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of non-fish meat products. • In 2013, UNESCO added the Mediterranean diet to the Representative List of the Intangible Cultural Heritage of Humanity of Italy (promoter), France, Morocco, Spain, Portugal, Greece, Cyprus, and Croatia. It was chosen because "The Mediterranean diet involves a set of skills, knowledge, rituals, symbols and traditions concerning crops, harvesting, fishing, animal husbandry, conservation, processing, cooking, and particularly the sharing and consumption of food." 

3. Health effects A 2016 review found similar weight loss as other diets. A 2017 review found evidence of a decreased risk of early death . Dietary factors may be only part of the reason for health benefits gained by certain Mediterranean cultures. Physically active lifestyle, lower body mass index, cessation of smoking and moderate alcohol consumption also may contribute . It also has major impacts on: • heart disease • Diabetes • Cancer • cognitive ability https://www.youtube.com/watch?v=pweBdPfK0GE

4. Dietary components Although there are many different "Mediterranean diets" among different countries and populations of the Mediterranean basin, because of ethnical, cultural, economical and religious diversities, the distinct Mediterranean cuisines generally include the same key components, in addition to regular physical activity: • High intakes of extra virgin olive oil (as the principal source of fat), vegetables (including leafy green vegetables), fresh fruits (consumed as desserts or snacks), cereals (mostly whole grains), nuts and legumes. • Moderate intakes of fish and other seafood, poultry, dairy products (principally cheese and yogurt) and red wine. • Low intakes of eggs, red meat, processed meat and sweets. These proportions are sometimes represented in the Mediterranean Diet Pyramid. Total fat in a diet with roughly this composition is 25% to 35% of calories, with saturated fat at 8% or less of calories. In Northern Italy lard and butter are commonly used in cooking, and olive oil is reserved for dressing salads and cooked vegetables. In both North Africa and the Middle East, sheep's tail fat and rendered butter (samna) are traditional staple fats.

5. Mediterranean Turkey Meatballs with Herbed Yogurt Sauce For the herbed yogurt sauce:1 cup Greek yogurt1 clove garlic, minced1/2 teaspoon fresh or dried chives 1 teaspoon fresh or dried dill, chopped1 teaspoon lemon zestSalt and pepper, to taste For the meatballs: 1 cup cooked lentils (black or green work well)1/2 pound ground turkey2 large eggs, lightly beaten2/3 cup bread crumbs1/2 cup low-fat ricotta1/4 cup crumbled feta cheese2 tablespoons red onion, minced2 tablespoons chopped black olives1 tablespoon capers1 clove garlic, minced2 tablespoons fresh Italian parsley, finely chopped, plus more for garnish1/2 teaspoon dried oregano 1/4 teaspoon dried dill1/2 teaspoon kosher salt1/2 teaspoon ground black pepper 

6. Implementation In a food processor, quickly grind up the lentils until they become mush. Put them in a medium-sized mixing bowl. Add all of the remaining meatball ingredients to the bowl and mix well. I use my hands here, but if you're more comfortable, use a good, sturdy mixing spoon. Let the mixture sit for 15 minutes.Preheat the oven to 375°F. Line a baking sheet with parchment paper or spray generously with non-stick spray. Form 2-inch balls and place on the baking sheet. The meatballs keep their shape nicely and don't spread much, so don't worry about giving them too much space. Bake on the middle rack for 20 to 22 minutes, until the meatballs are golden-brown. Remove from the oven and cool slightly. While the meatballs are baking, make the yogurt dipping sauce by simply whisking all of the ingredients together in a small bowl. Add salt and pepper to taste. Chill until ready to serve. Keep both meatballs and yogurt sauce covered and refrigerated; meatballs will keep for 3 to 4 days, yogurt dip will keep for 7 to 10 days.

7. Mediterranean Veggie Pita Sandwich Spread the dip inside each pita pocket. Divide the rest of the ingredients between the pockets. Eat immediately or pack into a container for lunch. Refrigerate if making more than 4 hours in advance of eating. 1 whole wheat pita, sliced in half1/4 cup hummus, baba ghanous, bean dip, or other spread (see Recipe Note)1/4 cup shredded carrotsHandful baby spinach1/4 cup chickpeas2 tablespoons crumbled feta cheese2 teaspoons chopped sun-dried tomatoes2 teaspoons chopped Kalamata olivesSalt and pepper to taste

8. Carrot Tahini Salad For the Spiced Chickpeas:1 (15-ounce) can chickpeas or 1 1/2 cups cooked chickpeas, rinsed, drained, and patted dry1 tablespoon olive oil1/4 teaspoon ground cumin1/8 teaspoon ground cinnamon1/8 teaspoon ground cayenne pepperPinch of salt and pepper For the dressing:1 clove garlic, minced1/4 cup tahini1/4 cup lemon juice2 tablespoons olive oil1 teaspoon honey1/8 teaspoon ground cayenne 1/2 teaspoon salt2 tablespoons minced parsley Water to thin if necessary For the salad:3 cups shredded carrots (from 3 to 4 medium-sized carrots)1/2 small red onion, diced1/2 cup raisins 1 cup fresh parsley, mincedSalt and pepper to taste

9. Implementation Preheat the oven to 425°F. Toss the chickpeas with the oil, spices, salt, and pepper. Place on a prepared baking sheet and roast in the oven until lightly browned and crisp, 15 to 20 minutes. Shake the pan several times throughout baking. Remove from the oven and allow to cool. Combine all the ingredients for the dressing in a mixing bowl and whisk until smooth. (You can do this either by hand or with an immersion blender.) Add water if the dressing is too thick. Taste and adjust seasonings if need be. In a large salad bowl, toss the shredded carrots, onion, raisins, and parsley with the dressing. Mix well. Season with a little salt and pepper. Right before serving, top with the chickpeas and enjoy.