For years now we have all heard the merits of the Mediterranean Diet lauded from television shows, magazines or newspaper articles. So what is it exactly, what benefits does it hold for us and last, but not least, what does it mean we eat??
Mediterranean cooking is a simple cuisine; one whose basic tenet is that food should be served as close to its natural state as possible. Greek Olive Oil is one of the Mediterranean diet staples and it’s used in everyday dishes ranging from appetizers to dinner to dessert!
There have been numerous studies that show that the Mediterranean style diet is directly correlated with better health. Not only does it help to prevent heart disease, diabetes and certain cancers, but it has been credited with keeping Alzheimer’s at bay and reducing the risk of Parkinson’s disease. I am all for a diet that will work to keep us healthy both physically and mentally!
The basics of a Mediterranean diet are:
- Be physically active and enjoy meals with others.
- Daily servings of: fruit, vegetables, bread, pasta, rice, other grains, potatoes, olive oil, beans, nuts, legumes, seeds, herbs and spices.
- At least two times per week: fish and seafood
- Daily to weekly: poultry, eggs, cheese and yogurt
- Less often: meats and sweets
- Drinking red wine in moderation (one glass a day for women and two for men)
Foods that are unhealthy and should be avoided are:
- Added sugar: Soda, candies, ice cream, table sugar and many others.
- Refined grains: White bread, pasta made with refined wheat, etc.
- Trans fats: Found in margarine and various processed foods.
- Refined Oils: Soybean oil, canola oil, cottonseed oil and others.
- Processed meat: Processed sausages, hot dogs, etc.
- Highly processed foods: Everything labelled “low-fat” or “diet” or looks like it was made in a factory.
To help you get started on the road to a healthier lifestyle I have included a delicious Mediterranean basil shrimp recipe!
Ingredients
- 12 medium-size or 9 large-size shrimp (3 ounces)
- 1/4 cup white wine vinegar
- 1 teaspoon Greek extra-virgin olive oil
- 1 tablespoon lemon juice
- 1/8 cup chopped fresh basil or 1 teaspoon dried basil.
- 2 cups of romaine lettuce
Instructions
- Basil marinade:
- Whisk together 1/4 cup white wine vinegar
- 1 teaspoon Greek extra-virgin olive oil
- 1 tablespoon lemon juice
- 1/8 cup chopped fresh basil or 1 teaspoon dried basil.
- Grill shrimp until cooked through.
- Marinate the shrimp in the basil marinade for at least 30 minutes or overnight.
- Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor.
Also check out these Mediterranean style cookbooks available on Amazon!
(This post contains an Amazon affiliate link, which means if you click on it and make a purchase this blog receives a small compensation, which I really appreciate!)
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