Mediterranean diet (Cretan)

What is the Mediterranean diet?

The Mediterranean diet is a diet focused on fresh, seasonal products, which excludes processed, industrial products. It is rich in good fats with the use of olive oil, nuts and seeds. It consists mainly of fruits, vegetables, legumes and cereals. There is little animal protein, and when it is consumed, it tends to be fish and eggs rather than meat. Dairy products are mainly from sheep and goat rather than cow.

Increased life expectancy, low rate of cardiovascular disease, lower cholesterol, drop in type 2 diabetes, its health benefits are numerous.

So in short colours and variety, more plant, less animal and nothing ultra-processed: these are the main lines of the Mediterranean diet - or Cretan diet. Here, in detail, is how to benefit from its advantages for your weight and health on a daily basis.

Fruits and vegetables, are a priority

Characteristic of this diet: daily consumption of fresh fruits and vegetables. To be eaten raw and/or cooked, they should be added to all meals.

Load up on vegetables without restriction

Raw and/or cooked, they must represent half of the food consumed at each meal, in order to benefit from a wide range of nutrients.  Furthermore, you have to vary their families (crucifers, root and leafy vegetables …) and their colours (red, green, purple, orange…). Favour seasonal ones or opt for plain frozen ones (zucchini, eggplant, green beans, peppers, etc.).

Moderate amounts of fruit

Rich in fibre, vitamins and minerals, they also have a significant sugar content. We suggest eating 2 to 3 portions a day (the equivalent of a large fist), fresh, whole, ripe to perfection and in season.

Whole grains and legumes

The Mediterranean diet includes a large amount of whole grains which are, simply put, grains that have all three parts intact,the bran (the nutritious outer layer), the germ (the seed’s nutrient-rich embryo) and the endosperm (the germ’s food supply, which is high in starchy carbs). They’re typically high in iron, magnesium, manganese, phosphorus, selenium, B vitamins, essential fatty acids and dietary fibre.  Examples are oats, wheat, rye, buckwheat, millet, bulgur, barley, spelt, brown rice, whole-grain pasta, semolina, etc.).  They are definitely much better for your health than refined cereals. Thanks to their lower glycemic index, they also lower blood sugar levels (glycaemia). Consume 100 to 150 g cooked at lunch and dinner. If you are vegetarian, these whole grains should be associated with legumes such as chickpeas and lentils, as they complement one another to form a perfect protein diet by providing all the 9 essential amino acids, and can take the place of high-quality animal proteins. 

In terms of bread, the best is to go for those made, with organic sourdough spelt flour, and failing that, multigrain or rye instead of the white, processed flour type of product.

Meat, egg or fish ... alternate protein sources

The Mediterranean diet does not dismiss animal proteins, however, meat is eaten in moderation: twice a week and, ideally, white meat. Opt for quality organic poultry. High in saturated fats and salt, deli meats should be avoided as much as possible.

As regards to fish, it is recommended to consume it twice a week. Ideally, choose a fatty one (herring, salmon, sardines, etc.) and a lean one (bass, pike, hake, sea bream, etc.). It is better to alternate them in order to avoid the heavy metals contained in fatty fish, preferably, grilled or steamed rather than fried. Eggs can also be included in meal two to four times a week.

So to recap with your vegetables and cereals, plan a portion of 100 to 120 g of protein of your choice: poultry or eggs (2 to 4 times a week), fish (twice a week, including a fatty fish once a week), red meat (once a week) or cooked legumes (lentils, split peas, chickpeas, dried beans, etc.) combined with grains.

Dairy products, moderate … without excess

Dairy products should be part of the daily diet and consumed twice a day. For example, one can choose a portion of cheese and a fermented yogurt. Favour goat and sheep milk over cow: yoghurts, fermented milks, fresh and hard cheeses.

Nuts and seeds for healthy snacks

Eat 30 g of nuts (a small handful) with meals (on salads, in dishes, for dessert…) or as a snack, hazelnuts, almonds, pistachios… and reserve sweet desserts for special occasions, favouring honey to sweeten instead of refined sugar.

Natural sugars rather than refined sugars

If refined sugars are often absent from the Mediterranean diet, natural sugars are plentiful.   This is for example the case of honey to mix with yogurt.  Honey is often the primary sweetener used in the Mediterranean region and sweets are only eaten a few times a week in small amounts. It is not to much of an issue to take a tablespoon per day, or up to 10 grams.

Healthy fats such as olive oil should be your main source of lipids

In the Mediterranean diet, olive oil is used on a daily basis, whether it is to dress a salad or to cook vegetables. The oil contains about 14% saturated fat, and 11% polyunsaturated fats such as omega-6 and omega-3 fatty acids, but its predominant fatty acid is omega-9 mono-unsaturated fatty acid, which makes up 73% of the total oil content. Olive oil reduces inflammation, is high in antioxidants, lowers risks of stroke, has numerous benefits for heart health. It has been shown to lower blood pressure and protects “bad” LDL cholesterol particles from oxidation thus improving the function of blood vessels.

This “star” oil, is consumed from breakfast to dinner. Choose preferably cold pressed extra virgin as it is the least processed variety and is often considered to be the healthiest type.

Herbs and spices to avoid too much salt

There is no Mediterranean cuisine without herbs, spices, garlic, onion...! Not only do they provide flavour, colour and antioxidants, but they also reduce added salt. Cinnamon, cumin, coriander, turmeric, ginger, anise, etc. are a great substitution to over-salting your dishes.

Moderate red wine consumption

A moderate consumption of red wine (one to 2 glasses per day) is traditionally associated with the Mediterranean diet. However, it is advisable to generally limit alcohol consumption for health.

The Mediterranean diet is not just about food. It is also a lifestyle that includes regular physical and outdoor activities (walking, cycling, swimming, gardening, etc.).

The virtues of the Mediterranean diet are well established, especially for maintaining good cardiovascular and brain health.

Now that you know a bit more about it you can enjoy it daily, with our 10 easy recipes to be made in less than 10 minutes.  Handy and tasty, try them out and enjoy!

4 gourmet Mediterranean starters

1. Sardine rillettes

Ingredients for 2 people: 1 small 125g tin of sardines in olive oil, ½ goat’s cheese yoghurt, 1 shallot, pepper.

Drain the sardines a little. Mash them with a fork with the yoghurt and the minced shallot. Pepper. Serve with toasted wholemeal bread.

2. Tzatziki

Ingredients for 2 people: 1 sheep yoghurt, ¾ to 1 cucumber, juice of 1 lemon, A few sprigs of parsley and coriander, a drizzle of olive oil, salt, pepper.

1 – Peel the cucumber. Grate it with a mandolin. Rinse, dry, chop the parsley and coriander.

2 – Mix the cucumber with the yogurt, lemon juice, chopped herbs. Salt, pepper. Enjoy fresh.

Little tricks: replace the cucumber with zucchini. Use tzaziki to dip carrot sticks, radishes.

3. Bruschetta

Ingredients for 2 people: 4 slices of wholemeal bread or cereal bread, 1 clove of garlic, 2 tomatoes, 1 shallot, 6 anchovy fillets (canned), a drizzle of olive oil.

1 – Peel, trim and cut the tomatoes into slices. Peel the garlic clove.

2 – Toast the bread.

3 – Rub the bread with the garlic clove. Top with tomato slices, anchovy fillets, a little olive oil. Salt, pepper.

4. Greek salad

Ingredients for 2 people: 2 tomatoes, ½ cucumber, 50 g of feta, 10 pitted black olives, a few sprigs of coriander, a few basil leaves, a drizzle of olive oil, salt, pepper.

1 – Peel the tomatoes, remove the seeds. Roughly chop the flesh.

2 – Peel, remove the seeds from the cucumber. Cut the flesh into small dice.

3 – Cut the olives into thin slices. Cut the feta into small dice. Wash, chop the basil and coriander.

4 – In glasses, place a layer of tomatoes, add the diced cucumber, feta, olives, basil and coriander. Salt, pepper. Drizzle with olive oil. Serve chilled.

4 express Mediterranean dishes

1. Mediterranean pan-fried

Ingredients for 2 people: 250 g of mushrooms, 200 g of potatoes, 150 g of squid/calamary in a jar, 1 drizzle of olive oil, salt, pepper

1 – Wash, cut the mushrooms into strips. Peel, rinse, cut the potatoes into small cubes. Drain the squid, cut the rings into strips.

2 – In a skillet, pour the olive oil. Add the mushrooms, potatoes, cook for 15 minutes. Add the squid. Continue cooking for 5 minutes. Salt, pepper. Serve.

2. Egg casserole with ratatouille

Ingredients for 2 people: home made or 1 jar of ratatouille with olive oil, 2 eggs, a few basil leaves, 2 slices of cereal bread, salt, pepper.

1 – Pour the ratatouille into the bottom of the individual casseroles. Crack an egg on it. Sprinkle with washed and chopped basil leaves. Salt, pepper. Bake for about 10 minutes at 180°C.

2 – Toast the cereal bread. Cut it into breadcrumbs and serve it with the casserole eggs.

3. Cod casserole

Ingredients for 2 people: 2 tomatoes, 200 g potatoes, 1 aubergine, 150 g fresh cod, 1/2 l vegetable stock, 1 drizzle of olive oil, Provençal herbs, pepper.

1 – Peel, remove the seeds from the tomatoes. Dice the flesh. Peel, dice the eggplant. Dice the cod.

2 – Put everything in a casserole dish. Sprinkle with a drizzle of olive oil, Provencal herbs. Halfway cover with vegetable broth. Salt, pepper. Bake for 45 minutes at 180°C covered. Check regularly and if necessary add a little broth.

4. Grilled vegetables

Ingredients for 2 people: 1 eggplant, 1 zucchini, 1 pepper, 1 clove of garlic, 30 g of feta, Provencal herbs, olive oil, salt, pepper.

1 – Brush the vegetables under cold water. Cut them into wide and thick strips. Make slits in the strips and stuff them with feta. Rub the vegetables with the garlic clove. Brush them with olive oil. Salt, pepper.

2 – Cook them for 5 to 10 minutes depending on the thickness on a cast iron grill. Flip them halfway through cooking.

2 light Mediterranean desserts

1. Sheep or goat yogurt with honey

Ingredients for 2 people: sheep yogurt, 2 tbsp. c. thyme, chestnut, lime blossom or plain honey, 6 walnut kernels, 1 pinch of cinnamon.

1 – Pour each yogurt into a ramekin. Add honey and cinnamon.

2 – Coarsely chop the walnut kernels. Add them. Serve chilled.

2. Citrus Carpaccio

Ingredients for 2 people: 2 oranges, 1 grapefruit, 2 tbsp. c. of honey, 10 almonds.

1 – Peel the citrus fruits. Cut them into thin slices. Remove the pips.

2 – Arrange them in a circle on 2 plates, alternating orange and grapefruit. Drizzle with honey and sprinkle with chopped almonds.

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