The Mediterranean diet is considered one of the healthiest foods in the world. It is also one of the most researched of all diets. I rave about the Mediterranean diet in many of my articles I write as a health copywriter. Wholefoods enjoyed include heaps of vegetables, particularly leafy greens and tomatoes. They also enjoy fresh fruit and wholegrain cereals, mainly sourdough bread. Olive oil as the central healthy fat used. The diet also consists of fermented yoghurt, nuts, fish, and seafood. They eat only small amounts of meat and moderate amounts of red wine.
Wholefoods Enjoyed On The Mediterranean Diet
Seasonal, fresh and nothing processed is the name of the game.
The abundance of plant foods; fruit, vegetables, especially leafy greens, onion, garlic, culinary herbs and spices, whole grain cereals, legumes, nuts, and seeds.
Extra virgin olive oil and minimal use of other fats.
No processed, high-fat meats.
Moderate intake of dairy but enjoy fermented milk products; feta cheese and natural yoghurt.
Heaps of grilled and steamed fish.
Small amounts of lean red meat with no visible fat.
Rye or sourdough bread, wholemeal pasta, brown rice, couscous, polenta, bulgur, and potatoes.
No margarine or lard.
Health Benefits Of The Mediterranean Diet
Those eating a Mediterranean diet may experience a reduced chance of many diseases including; heart disease, type 2 diabetes, and Alzheimer’s. Especially relevant with this diet is the increased consumption of olive oil and oily fish which contain polyunsaturated fats called Omega-3 fatty acids. It is considered by many health experts to give massive anti-inflammatory benefits. Studies have also shown us that this diet may protect us against depression, obesity, dementia, and Parkinson's In conclusion, the diet also offers antioxidants, healthy balance of fats, vitamin A, C, and E.
Tomato sauce with heaps of garlic and other nutritious vegetables is so deliciously nutritious. Garlic and onion are so healthy. I add them to all our savoury dishes. This recipe is probably a staple in most Mediterranean homes.
Homemade Tomato Sauce
Tomatoes are rich in lycopene, an antioxidant with the most substantial effect against free radicals. High lycopene levels in the blood and fat tissue associated with lower risk of heart disease. An increased intake of tomatoes has also been shown to reduce free-radical damage.
Lycopene is accessible for the body to absorb from tomato sauces, casseroles, and puree than from fresh, uncooked tomatoes. Lycopene’s nutritional benefits are greater eaten with extra virgin olive oil.
1 onion, peeled
1 garlic bulb, peeled
1 tablespoon turmeric powder
3 tablespoon extra-virgin olive oil
A big bunch of basil and parsley with stalks removed
Finely dice all the vegetables.
Gently sauté onion and garlic in the extra virgin olive oil until soft.
Add all the other ingredients and cook until soft.
Simmer very slowly for 20 minutes to bring all the flavours out of the vegetables.
Whizz through the food processor to create a smoother consistency or serve chunky.
Wellness From Your Plate
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