Mediterranean cuisine

Mediterranean cuisine is the food and methods of preparation used by the people of the Mediterranean Basin which spans a wide variety of cultures with distinct cuisines:

• Spanish
• Moroccan
• Italian
• Greek 
• Turkish
• Syrian
• Lebanese
• Egyptian 
• Palestinian

Essential ingredients

• Olive Oil and Olives

Almost every dish in Mediterranean cooking includes olive oil. To ensure the quality of the taste and health benefits you should choose extra-virgin olive oil, which has been extracted without the use of chemicals.

• Vegetables

Vegetables are always at the center of a Mediterranean meal. They’re often served as complete dishes in their own right. And you’ll always find vegetables served alongside meat, chicken or fish.

It provides valuable nutrients beside lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

• Fruits

Eating fruits may promote weight loss, their low glycemic loads prevent blood sugar spikes that can increase hunger.

Research has shown eating a minimum of four to five servings per day helps to boost mood and supports better digestion.

Whole fresh fruit is ever-present in the Mediterranean, you can eat it or drink it as no-sugar-added fruit juices.

• Seafood

Seafood is an important source of healthy protein for Mediterranean populations, it is rich in essential heart-healthy omega-3 fatty acids.

• Fresh Herbs

Incorporating fresh herbs into your meals gives you the true Mediterranean flavor profile, it add pleasurable flavors and aromas to foods, reducing the need to add salt or fat when cooking, they are also rich in a broad range of health-promoting antioxidants.

Parsley and oregano are especially popular and there are much more.

Mediterranean diet

The Mediterranean diet is a diet inspired by the eating habits of people who live near the Mediterranean Sea. It is famous for its health benefits, It promises lower rates of heart disease and a lower risk for cancer because it uses fresh and healthy ingredients.

How do you follow this diet?

Although there are no concrete rules for how to follow the Mediterranean diet, there are many general guidelines you can follow to incorporate the principles of the diet into your daily routine:

• Eat MORE: Vegetables, greens, fruits, beans, nuts, and legumes
• Eat MODERATELY: Chicken, milk products and sea food like fish
• Eat LESS: Red Meats and sweets 
• Avoid: processed and fast foods

Snacks

Healthy snacks are allowed between meals, there are plenty of healthy snack options you can enjoy:

• a handful of nuts
• a piece of fruit
• baby carrots with hummus
• mixed berries
• grapes
• Greek yogurt
• hard-boiled egg with salt and pepper
• apple slices with almond butter
• sliced bell peppers with guacamole
• cottage cheese with fresh fruit
• chia pudding

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