Milly Gaines
The Mediterranean diet is a way of eating inspired by the traditional dietary patterns of countries bordering the Mediterranean Sea, such as France, Spain, Greece, and Italy. It emphasizes plant-based foods, healthy fats, fruits, vegetables, whole grains, and lean protein. Pizza can be part of the Mediterranean diet if it is made with the right ingredients. For example, pizza dough made with whole wheat flour and Greek yogurt, topped with vegetables, healthy fats like olive oil, and a moderate amount of cheese. So, if you're following a Mediterranean diet, you don't necessarily have to give up pizza!
| Characteristics | Values |
|---|---|
| Pizza base | Whole wheat flour, Greek yogurt, white whole wheat flour, all-purpose flour, flax seeds, hemp seed hearts, baking powder, salt |
| Cheese | Mozzarella, feta, goat cheese, ricotta, halloumi, parmesan |
| Vegetables | Spinach, black olives, artichokes, red onion, sun-dried tomatoes, orange bell pepper, plum tomatoes, cherry tomatoes, Kalamata olives, arugula, roasted red peppers, zucchini, mushrooms, broccoli, eggplant, summer squash, pine nuts |
| Herbs & Spices | Basil, parsley, oregano, thyme, rosemary, crushed red pepper |
| Toppings | Pesto, balsamic glaze, hummus |
| Oil | Extra virgin olive oil |
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What You'll Learn
Pizza crust
Pizza can be part of the Mediterranean diet as long as it uses the right ingredients. For instance, a pizza crust made with white whole wheat flour is healthier than one made with white flour.
A whole wheat pizza crust recipe that follows the Mediterranean diet includes the following ingredients:
- Whole wheat flour
- Olive oil
- Greek yoghurt
- Baking powder
- Salt
- Flax seeds (optional)
- Hemp seed hearts (optional)
To make the dough, whisk together the flour, baking powder, and salt. Then, stir in the Greek yoghurt and olive oil. Knead the dough until it is well combined. On a lightly floured surface, roll the dough into an 11-12" circle. Transfer the dough onto a baking sheet lined with parchment paper.
Another option is to make a thin crust pizza. To do this, mix together flour, yeast, and salt. Swirl honey over the top of the flour mixture, then add hot water. Form the mixture into a ball, then swirl olive oil over it and place it on a sprayed baking sheet. Bake in the oven for 5 minutes.
For a chewier, fluffier crust, try using a pizza peel and pizza stone. This type of crust will be thicker and will require a longer baking time.
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Toppings
Pizza can be part of the Mediterranean diet as long as it is made with the right ingredients. The Mediterranean diet emphasizes plant-based foods, fruits, vegetables, whole grains, and healthy fats. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.
When it comes to toppings for a Mediterranean pizza, here are some options:
Vegetables
Vegetables are a key component of the Mediterranean diet, and there are many options to choose from when it comes to pizza toppings. Some popular choices include:
- Tomatoes: Sun-dried tomatoes, plum tomatoes, or cherry tomatoes can add a burst of tangy flavor.
- Bell peppers: Red, orange, or yellow bell peppers add a sweet, crunchy texture.
- Onions: Red onions are commonly used in Mediterranean pizzas, but yellow, white, or sweet onions can also be used.
- Zucchini: Thinly sliced zucchini adds a mild, fresh taste and vibrant color.
- Artichokes: Artichokes provide a tangy, hearty flavor and a unique twist to the pizza.
- Spinach: Spinach is a nutritious option that pairs well with other Mediterranean ingredients.
- Eggplant: Eggplant can be thinly sliced or cubed to add a soft, creamy texture to the pizza.
- Mushrooms: Mushrooms are versatile and can be used fresh or sautéed as a topping.
Fruits
Fruits such as grapes are commonly consumed in the Mediterranean diet, but they are not typically used as pizza toppings. However, some creative chefs might incorporate thin slices of fresh figs or other sweet fruits for a unique flavor profile.
Healthy Fats
Healthy fats are an essential component of the Mediterranean diet, and extra virgin olive oil is the main source. When it comes to pizza toppings, here are some options to consider:
- Olives: Kalamata olives are a staple in Mediterranean cuisine, adding a briny, salty contrast. Black or green olives can also be used.
- Pine Nuts: Toasted pine nuts add a crunchy texture and a boost of flavor.
Proteins
The Mediterranean diet includes a moderate intake of dairy products and seafood. Here are some protein toppings to consider:
- Cheese: Fresh mozzarella, crumbled feta, goat cheese, or ricotta can add a creamy, tangy flavor.
- Seafood: Although not commonly used as a pizza topping, small amounts of seafood or fish can be incorporated, such as grilled shrimp or tuna flakes.
Herbs and Spices
Herbs and spices play a crucial role in enhancing the flavor of Mediterranean dishes. Here are some options:
- Basil: Fresh basil adds an aromatic touch and pairs well with tomatoes.
- Parsley: Fresh parsley brings an earthy tone to the pizza.
- Oregano, thyme, rosemary, or crushed red pepper can also be sprinkled on top for added flavor and warmth.
Remember, the key to aligning your pizza toppings with the Mediterranean diet is to focus on fresh, whole foods, lean proteins, and healthy fats. Feel free to experiment with different combinations of toppings to find your favorite Mediterranean pizza creation!
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Dairy
Mozzarella is a must for that gooey, melty factor, and shredded parmesan adds a sharp, nutty flavor. Feta is often crumbled and used as a topping, giving the pizza a unique flavor and texture. Mozzarella pearls are preferred by some, but slices also work well.
Some recipes suggest using slices of mozzarella instead of grated mozzarella to limit the amount of cheese on the pizza. Placing the cheese slices strategically ensures that they do not overlap and that every slice of pizza gets some cheese.
Nonfat Greek yogurt is another dairy product consumed in the Mediterranean diet, although it is not typically used as a pizza ingredient.
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Healthy fats
The Mediterranean diet is a well-researched way of eating that can improve overall health. It focuses on whole, plant-based foods and healthy fats, which are scientifically proven to reduce the risk of chronic conditions like heart disease.
The Mediterranean diet is high in fruits and vegetables, nuts, seeds, and fish, with only modest amounts of meat and dairy. Dairy products such as cheese are consumed in moderation, up to daily. When making pizza, fresh mozzarella or crumbled goat cheese can be used, with slices placed strategically so that they do not overlap, ensuring that every slice of pizza gets some cheese.
To incorporate healthy fats into pizza, olive oil can be drizzled on top of the pizza or used as a base coating on the dough, along with garlic. Pine nuts, toasted in a teaspoon of olive oil, can also be added for a little crunch and extra nutrition.
By using wholesome ingredients, pizza can be made to align with the Mediterranean diet and provide a good source of healthy fats.
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Mediterranean diet benefits
The Mediterranean diet has been named the best overall diet for the past five years. It consists of foods found in regions bordering the Mediterranean Sea, including an abundance of non-starchy vegetables, legumes, nuts, seeds, fruits, and whole grains. Meat, fish, eggs, and dairy are consumed in moderation.
Heart Health
The Mediterranean diet has been linked to improved heart health. Studies have found that people who follow this diet tend to have lower blood pressure, cholesterol levels, and blood glucose levels, which can reduce the risk of heart disease and stroke.
Weight Management
The Mediterranean diet is associated with weight loss and a lower risk of becoming overweight or obese. This may be due to the emphasis on healthy fats, high-fiber foods, and a moderate intake of dairy and meat, which are typically high in saturated fat.
Diabetes
Following the Mediterranean diet can help lower the chances of developing type 2 diabetes. This is likely due to the diet's positive impact on blood glucose levels and Hemoglobin A1C levels.
Cancer Risk
The diet is rich in fiber, healthy fats, and anti-inflammatory foods, which can lower the risk of certain cancers. Studies have shown that higher adherence to the Mediterranean diet is associated with lower cancer mortality rates.
Mental Health
The Mediterranean diet has been shown to improve mental health and quality of life, potentially reducing the risk of depression and cognitive decline.
Sleep Quality
Adhering to the Mediterranean diet has been linked to better sleep quality, improved sleep efficiency, and reduced time to fall asleep.
It's important to note that while pizza can be part of the Mediterranean diet, it should be made with wholesome ingredients and enjoyed in moderation. A typical Mediterranean pizza might include a whole wheat crust, olive oil, tomatoes, basil, and a moderate amount of cheese.
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Frequently asked questions
Yes, pizza can be part of the Mediterranean diet as long as you use the right ingredients.
You can use a whole wheat pizza crust, or get creative with Mediterranean flatbread, tortillas, pita, or even naan.
Mediterranean pizzas typically include vegetables like spinach, artichokes, red onion, bell peppers, zucchini, and tomatoes. You can also add olives, feta, mozzarella, basil, and pine nuts.
Extra virgin olive oil is the main source of fat in the Mediterranean diet, so it is a good choice for your pizza.
The Mediterranean diet emphasizes plant-based foods and healthy fats. Common foods include fruits, vegetables, whole grains, seeds, nuts, legumes, fish, and lean protein.
