From olive oil and fresh herbs to seafood and seasonal produce, here's what really makes a recipe Mediterranean Diet-friendly.
I recently saw a social media post for a recipe from a magazine that I have held in high regard. But this one sent me on a bit of a rant. Really. Just ask my husband.
The post was for a recipe they were claiming was “Mediterranean.” It was sautéed chicken and steamed broccoli with a cream sauce. Um, excuse me, but that’s not Mediterranean. If fact, I see this a lot – calling recipes Mediterranean when they are not.
And I understand why. The Mediterranean Diet is popular. And it’s been vetted by science as one of the healthiest diets on the planet. It’s difficult to quantify a diet from a scientific standpoint. There are SO many variables. But the Mediterranean Diet has proven beneficial for a number of modern diseases such as reducing the risk of a stroke, heart disease, obesity and diabetes.
So, giving a recipe the “Mediterranean Diet” status has value. It’s trendy and the majority of Americans are at least familiar with the term. But what does it entail? What makes a dish Mediterranean?
The Mediterranean Diet isn’t a specific set of ingredients or a rigid meal plan. It’s not like other popular diets that restrict certain foods or food categories like the Keto Diet that restricts carbohydrates, Paleo that eliminates grains and dairy, or Veganism that avoids all animal products.
The Mediterranean Diet is a diet of inclusion – particularly of plant-based foods, and fish and seafood. While chicken is consumed weekly, red meats such as beef and lamb are generally limited to occasional intake. A small amount of regional diary often complements a dish or is incorporated into a sauce. Beans and lentils are also staples in the diet, commonly found in appetizers (think hummus), salads, soups and main dishes.
And olive oil is a staple in the Mediterranean Diet. It is used liberally and often replaces saturated fats like cream and butter that are more common in Western cuisines. The ubiquitous use of olive oil is the cornerstone and primary source of fat in the Mediterranean Diet. Its monounsaturated fat is what makes it so heart healthy.
The Mediterranean Diet also has a big flavor profile, relying on an abundance of garlic, lemon and fresh herbs like oregano, thyme, basil, and spices such as cumin, coriander, turmeric and paprika. Nuts and seeds are common ingredients in spice mixes or garnishes for salads and main dishes.
It’s also worth noting that the Mediterranean Sea borders 22 countries, ranging from Southern and Eastern Europe, the Middle East and Northern Africa. Each has its own cuisine based on foods and spices grown locally, so there is no single, dominant cuisine. But they share the many overlapping aspects listed above.
In addition, Mediterranean countries all share these trends as well:
Smaller portion sizes
Fresh seasonal fruits eaten as dessert
Daily physical activity
Emphasis on community – eating with family and friends
So how do you know if that “Mediterranean” recipe you bookmarked truly embraces the healthful model?
Western cooks don’t always have access to the fish and seafood of the warm Mediterranean Sea so you may see some protein substitutions like heart-healthy salmon. A salmon dish that incorporates chickpeas, fresh vegetables and fresh citrus would be in keeping with the Mediterranean culinary spirit.
Other telltale ingredients often include numerous fresh herbs like mint, parsley or basil. Alternately you might see warm, aromatic spice blends that include saffron, cumin, coriander or turmeric among others. Preserved lemons are also common culinary elements that brighten a dish. Many Mediterranean recipes adapted for Western cooking will call for lemon strips, zest or lemon juice.
And olive oil. Always lots of olive oil.
