In Mediterranean cuisine, simple recipes from seasonal products are common. Pasta and salads with tomatoes and parmesan cheese, baked eggplants, cheeses, an abundance of fruit, nuts and a daily glass of wine. Weight loss with such a menu is not guaranteed, but the pleasure is guaranteed. MedAboutMe will tell about the different dietary habits in the Mediterranean diet.
The principles of nutrition in the Mediterranean cuisine
At the words "Mediterranean cuisine" immediately seems to smell the dry basil, olive oil and balsamic vinegar. These foods have become the hallmark of the region and are included in many dishes.
What are the principles of nutrition in Mediterranean cuisine? The main source of protein is not meat, but fish and seafood. Historically, the inhabitants of the coast have had few opportunities to raise cattle. But the sea in abundance gave fish, crabs, all sorts of mollusks.
Red meat, the main source of cholesterol, is included in the diet only once a week. The centuries-old habit of consuming more fish than meat prevents the appearance of atherosclerosis and preserves the health of blood vessels.
Recipes practically do not use products from refined grains. Brown or unpolished rice, pasta made from whole-grain flour made from durum wheat, polenta from finely ground corn kernels are much more common. Such sources of carbohydrates do not cause a sharp increase in blood glucose levels. Accordingly, with their use less risk of diabetes, and the chances of losing weight – more.
The warm climate of the region allows for two crops a year for some crops. This way of doing business leads to the appearance of cheap vegetables that fall in abundance on the tables. The ratio of plant and animal food is four to one in favor of vegetables.
A possible lack of protein is compensated by legumes, which are used in many recipes. Beans in salads, lentils in soups, green peas in risotto. With this diet, much less like meat.
All dishes are prepared with cold pressed unrefined olive oil and an abundance of aromatic herbs. Olive oil enriches the food with omega-3 fatty acids, which strengthen the walls of blood vessels. Basil, rosemary, thyme and oregano in recipes not only make food fragrant, but also serve as antioxidants.
Is the weight loss on the Mediterranean diet realistic?
The main principle of losing weight – the number of incoming calories should be less than consumption. Excess nutrition, with any diet, with any kind of food, will only lead to obesity.
The Mediterranean diet, included in the cultural heritage of UNESCO, received an honorary title not for the ease of getting rid of extra pounds. World recognition came to her thanks to the pronounced health benefits and the effect of prolonging life.
In relation to Mediterranean cuisine, nutritionists have come to encouraging conclusions. With an equal amount of calories consumed, the chances of losing weight with a Mediterranean diet are still higher.
When olive oil is used instead of trans-fats, and instead of purified white flour, whole-grain, less fiber is ingested. A plate of risotto with peas and green salad contains almost as many calories as a pack of french fries, and saturates much better.
Eating with lots of vegetables, flavored with aromatic herbs, improves digestion. The habit of eating foods rich in fiber, eliminates cravings for fast food.
A daily glass of red wine at meals stimulates the production of joy hormones. Endogenous doping reduces the likelihood of an unplanned hike to the fridge for a tasty morsel.
Simple Mediterranean Recipes
Not all Mediterranean recipes are suitable for our country. Import challenges definitely play a role and some components are hard to find. However, there are simple dishes that are easy to prepare from products purchased at a nearby supermarket.
Pasta salad with chicken fillet, cherry tomatoes and eggs
Easy to prepare, hearty dish.
500 grams of boiled macaroni in the form of spirals;
500 grams of chicken fillet;
6 chicken boiled eggs;
12 cherry tomatoes;
200 grams of natural yogurt or low-fat sour cream;
200 grams of green lettuce;
a few sprigs of fresh basil;
olive oil for frying;
salt, pepper, dried basil to taste.
Sprinkle with salt and spices chicken fillet, roll it in breading and fry a large piece. When the finished filet has cooled – cut into small cubes. Rip up the salad and cut the tomatoes in half.
For dressing, mix yogurt or sour cream with chopped basil, salt and pepper. Garlic can be added if desired. Combine pasta, vegetables and chicken fillet, mix with dressing. Top on the salad, cut into 4 pieces, chicken eggs.
Tuscan Tomato Soup
Tuscan tomato soup is a bit like a recipe for Spanish gazpacho. Allows you to use yesterday's bread with benefit and pleasure.
1 kilo of ripe tomatoes or a large can of Italian tomatoes without skin in tomato juice;
300 grams of stale bread;
1 small onion;
2 cloves of garlic;
2 tablespoons of olive oil;
750 milliliters of chicken broth;
salt and pepper to taste;
a bunch of fresh basil or dried to taste;
3 tablespoons grated Parmesan cheese (suitable and domestic equivalent).
In a deep pan with a thick bottom, fry the chopped onion and garlic in olive oil. Crush tomatoes, previously peeled from the skin and add them to the frying. Let the mixture simmer for 15 minutes.
Stale bread break your hands into pieces and dry in the oven. You can use the remains of several loaves.
Combine broth, tomato mixture and bread in a saucepan. Add salt, pepper and dry basil. Turn off the heat and let the soup stand for 10-15 minutes. When serving, add chopped sprigs of fresh basil and sprinkle with grated cheese.
Friko with onions and potatoes
Casual food of the Italian peasant, made according to an ancient recipe. Frico is a crispy tortilla made from finely chopped potatoes with cheese and onions.
3 medium potatoes;
200 grams of hard cheese;
1 medium onion;
olive oil for frying;
salt, pepper and dried basil.
To frik succeed, chop the potatoes very thin chopsticks, but do not rub on a grater. Then dry the slices with a paper towel.
Another important point – frying pan should be small, with a thick bottom or non-stick coating.
Fry diced onion in a skillet until transparent. Add the potato straw, salt and pepper to the onions and cook the potatoes until soft over medium heat.
Adding cheese is the most crucial stage. Gently pour the grated cheese and dry basil to the potatoes and stir the dish to form a solid mass. Smooth the last batch of cheese over the surface to create a crust.
When the cake becomes golden below, turn over the friko and bring it to the other side.
Serve with tomato and green salad or baked eggplants.
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