Mediterranean Diets

Studies on the Med diet were conducted during the '60s on Greek (esp. Cretan) and southern Italian populations, based on the observation that adult life expectancy in the areas was among the highest in the world, despite the limited medical services available.

Click on the link to view an enlarged image of the Mediterranean Diet Pyramid

Med diet and health

Besides a prolonged life span, the Mediterranean diet is also associated with lower rates of chronic illnesses, such as cardiovascular disease (e.g., heart attacks), certain cancers and dementia (see Mediterranean diet tied to slower mental decline). Recent studies have shown that it is beneficial for controlling asthma and for preventing type 2 diabetes and Parkinson's disease.

Med diet and weight loss

The Mediterranean diet is rather a pattern of healthy eating than a weight-loss program per se. Scientific studies show that "adherence to the Mediterranean dietary pattern is significantly associated with reduced weight gain. This dietary pattern can be recommended to slow down age-related weight gain." (In American Journal of Clinical Nutrition, December 2010; 92(6): 1484-93)

Traditional costume of Sardinia, Italy.

• Albanian cuisine: Turkish, Greek and Italian influences have contributed to forming Albania's cuisine. Whereas the country has an issue on the sea, it is mainly mountainous and pastoral. Meat is very widely used, but vegetables always find their way to an Albanian pot. Here is the recipe for the turli perimesh, a casserole of mixed vegetables. This exact same recipe is used for the preparation of the Greek turlu. See, the gardens of neighbours usually grow the same vegetables.



• Croatian cuisine: Croatia is located directly opposite to Italy, on the shores of the Adriatic Sea. It also neighbours with Hungary and Serbia (Central Europe). This means that Croatian food has taken on many culinary influences and is, in fact, highly regional.



• Greek cuisine: Fish and seafood, fresh vegetables, lamb and goat, a multitude of herbs, dairy and, of course, olive oil are the ingredients used to prepare many simple yet extremely savory dishes.
  Click on the following link to find delicious Greek recipes accompanied by videos with extra detailed instructions.



• Italian cuisine: Ok, cliches are hard to avoid here too - pizza and pasta with tomato sauce are really so much characteristic of the country's repertoire! The truth is that Italian cuisine uses a multitude of fresh vegetables, fish, meats and delicatessen (e.g. prosciutto, salami), as well as superb cheeses, the ever-present in the Mediterranean olive oil, fruits and wines. As usual, every region has its own peculiarities, as for example the cuisine of Calabria, southern Italy, is famed for its peperoncino and eggplant dishes.



• Southern French cuisine: Southern France, also known as Le Midi, consists of some quite distinct regions, from the beaches of the French Riviera to inland Provence to the mountains of Pyrenees. The bouillabaise, traditional fish soup, the ratatouille, a mixed vegetables dish, the cassoulet, a bean stew with meat are but a few of the area's specialties.



• Spanish cuisine: Paella, of course! Seafood and vegetables cooked with rice - one can find also vegetarian variations of the recipe. Typical dishes include a variety of delicatessen, e.g. the chorizo which is a type of sausage, the jamón or ham in spanish, cheeses, beans, while arroz, i.e. rice, is used in many dishes. Very tasty and particular to the country are their sweets named churros

Image: Collage using a photo by Cristiano Cani, in Flickr.

But that's a Greek theatre! Of course it is, since Greek cities were thriving for centuries on the eastern coasts of the Mediterranean. This is the theatre of Miletus.

Asia Minor has been a crucible of civilizations, mainly Greek and Asian, and a much fought-after region in the route of commercial and luxury goods transportation. The gastronomic influences of the area did not come from the depths of Anatolia though, as the Central Asian nomadic tribes were not famed for their cuisine.

Turkish cuisine includes meat in generous servings in the form of lamb, sheep, goat and chicken. Pork is excluded under Muslim law. Religion also views fish and seafood with suspicion. The word for such foods is haram, forbidden by the Coran. Sweets usually are made of dough with the addition of ground nuts and generous doses of syrup for best preservation in the hot climate of the area. Flour, semolina, or rice are also used and so is milk, for the region is a feeding ground for medium-sized (sheep and goats) livestock.
Halva, in its many variations, is a sweet that has raving fans from India to Greece - Iran, Turkey and Cyprus included. The link above opens to a traditional Turkish recipe. With the exception of milk used for the syrup, I have gone many times in my Greek kitchen through the steps detailed. I love halva!

Photo by.bazylec100, in Flickr.

One must remember that the region comprises also of Muslim countries, so North Africa cuisine follows essentially the same prescriptions as those detailed for Turkish gastronomy.

The cook is currently exploring the appetizing smells pouring out of Egyptian and neighbouring countries' pots and pans, and will be with you shortly to report on her findings. Please, be sure to come back for some exotic culinary treasures.