Posted July 26
People from countries on the Mediterranean Sea, like Greece and Italy, are well known for living long lives. They also have lower rates of heart disease, diabetes and some cancers, so scientists have been interested in studying the effects of traditional food from this region.
The Mediterranean diet is made up of plenty of plant foods. This does not just mean just fruit and vegetables, but lots of legumes (beans, lentils and chickpeas), wholegrain cereals and nuts, too. Compared with our typical Kiwi diet, Mediterranean people eat less red meat, dairy products and eggs. Olive oil is the main source of fat and most meals are washed down with red wine from local vineyards.
Overall, it is the combined effects of these food groups that give a diet low in saturated fat, rich with antioxidants and fibre. This helps to lower cholesterol and blood pressure. Studies have found the diet protects against heart disease, breast and bowel cancers, obesity and Alzheimer’s disease.
The latest research from Spain found people following a Mediterranean diet lowered their risk of developing diabetes by 83 per cent compared with those who ate less healthy food. Results from a 8.5-year long study in Greece have just been released and found lower death rates in those who follow a traditional Mediterranean- style diet. Low meat consumption with high vegetable, fruit and nut intake were key factors in this. The most surprising finding was the protective effect of moderate red-wine consumpution.
The skin and seeds of grapes are included during the red-wine making process. They contain an antioxidant, resveratrol, which some new studies indicate lengthens life (but the jury is still out).
Moderation seems to be difficult to define nowadays and in terms of red wine is no more than two 100ml servings per day. This probably won’t come close to filling the trendy oversized glasses you have at home.
An escape to the Greek islands or southern Italy will no doubt benefit your mental well- being, but it probably will not have the same effect on your finances. You can live a Mediterranean lifestyle at home instead by making some changes to you diet.
Have at least three servings of vegetables each day. Tomatoes, spinach and mushrooms are favourites in this region.
Have fresh fruit for dessert with Greek-style yoghurt.
Try a dinner based on legumes once per week. Chickpeas, lentils and beans are cheap and easy to use.
Roast vegetables in olive oil with Mediterranean herbs like basil, oregano or thyme.
Snack on unsalted pinenuts, pistachios or walnuts to boost your intake of plant foods. A serving of nuts is about one tablespoon.
Lentil Soup (the “pulse” of the Mediterranean)
2 large onions, peeled, halved & sliced thinly
2 stalks celery, sliced thinly
1-2 Tbsp olive oil
2 Tbsp cumin
10 cloves garlic, minced
1 1/2 – 2 litres beef or chicken stock
2 cups red lentils – rinsed & drained
1/2 cup short grain rice
Salt & pepper to taste
Lemon wedges
1/ In a large saucepan, heat olive oil and fry onions until golden.
2/ Add garlic, cumin and simmer 5 minutes.
3/ Add broth and remaining ingredients and simmer for 1 hour until lentils are soft and partially pureed.
4/ Serve with lemon wedges to squeeze over the soup.
Baked Kibbeh (minced lamb croquettes from the East Mediterranean)
500g very lean minced lamb
1/2 cup bulgar wheat
1 small onion very finely chopped/minced
1/2 tsp chopped mint
1/2 tsp ground allspice
Salt & pepper to taste
2 Tbsp pinenuts
2 tbsp olive oil or melted butter
1/ Combine meat, bulgar, onion, mint, allspice, salt & pepper in food processor.
2/ Process until doughy.
3/ Preheat oven to 180(Degree).
4/ Grease an 8-inch square pan. Pat half the meat mixture into pan
5/ Moisten your hands and pat surface smooth.
6/ Sprinkle with pinenuts. Cover with remaining meat mixture. Pat smooth.
7/ Cut into 5cm squares or diamond shapes without removing from pan.
8/ Brush with butter. Bake 30-35 minutes or until firm and browned well.
9/ Serve kibbeh from pan or invert on a platter.
* Content supplied by Gillian Gonthier (New Zealand registered dietitian) and Amanda Brien (qualified nutritionist), members of the New Zealand Dietetic Association.
Date: July 22, 2009