Jeffrey Salazar
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats, with a focus on overall eating patterns rather than strict formulas. It includes fruits, vegetables, whole grains, legumes, nuts, and healthy fats like extra virgin olive oil. Pizza can be part of the Mediterranean diet as long as it is made with wholesome ingredients. For example, pizza dough can be made with white whole wheat flour, and toppings can include olive oil, mozzarella cheese, vegetables, and Mediterranean ingredients like artichokes, black olives, and feta cheese.
| Characteristics | Values |
|---|---|
| Pizza allowed on the Mediterranean diet? | Yes, if the right ingredients are used. |
| Mediterranean diet | Emphasizes plant-based foods and healthy fats. |
| Common foods | Veggies, fruits, whole grains, legumes, beans, nuts, seafood, fish, dairy products, eggs, meat, herbs, spices, condiments, and red wine. |
| Healthy fats | Extra virgin olive oil is the main source of fat. |
| Whole grains | Include whole wheat flour, buckwheat, and oatmeal. |
| Fruits | Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, tomatoes, and avocados. |
| Vegetables | Spinach, artichokes, black olives, red onion, arugula, roasted red peppers, sun-dried or cherry tomatoes, zucchini, mushrooms, broccoli, kale, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips |
| Legumes | Beans, lentils, and peas. |
| Nuts and seeds | Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, and nut butters (almond butter and peanut butter). |
| Herbs and spices | Parsley, basil, oregano, thyme, rosemary, mint, sage, nutmeg, cinnamon, pepper, turmeric, cayenne pepper, and garlic. |
| Condiments | Sea salt, olive oil, and red wine (in moderation). |
| Meat | Eat in moderation; limit red meat and processed meats. |
| Eggs | Consume in moderation (2-4 servings per week). |
| Alcohol | Low to moderate amount of red wine is acceptable in small servings with a meal. |
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What You'll Learn
Pizza dough: Use white whole wheat flour and Greek yoghurt, or a pre-made crust
Pizza can be part of a 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.
One option for pizza dough that aligns with the Mediterranean diet is to use white whole wheat flour and Greek yoghurt. White whole wheat flour is healthier than white flour but not as dense as whole wheat flour. If using this type of flour, you can make a pizza dough by mixing it with Greek yoghurt, which adds protein to the dough. The dough can then be rolled out and baked in the oven. You can also add extra virgin olive oil to the dough for some extra flavour and moisture.
The thickness of the dough will determine the texture of the crust. For a crispier crust, roll the dough out thinly. For a pillowy and softer pizza crust, don't roll the dough out as thinly.
If you are short on time, you can use a pre-made pizza crust. You can also use all-purpose flour or gluten-free flour instead of white whole wheat flour. If your dough is too dry, add a teaspoon or two of water. If it is too sticky, knead in some more flour.
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Olive oil: Drizzle olive oil on the dough and use Mediterranean toppings
Pizza can be part of a Mediterranean diet as long as you use the right ingredients. The Mediterranean diet emphasizes plant-based foods and healthy fats, with extra virgin olive oil being the main source of fat.
Olive oil is used abundantly in Mediterranean cooking and provides some healthy fat. It is integral to how people cook in this part of the world, from drizzling over fresh vegetables to using it in baking.
To make a pizza with olive oil and Mediterranean toppings, you can start by preparing the dough. Combine water, yeast, olive oil, and sugar in a large bowl and stir to combine. Then, add the flour and salt, and stir the dough until it forms into a ball. Turn the dough onto a lightly floured surface and knead it, adding more flour as needed. Once the dough has been kneaded into a tight ball, transfer it to a large bowl coated with olive oil, cover, and let it rise at room temperature until doubled in size. After that, you can place it in the refrigerator and let it sit overnight to chill.
When you are ready to make your pizza, preheat your oven to 450°F. If you have a pizza stone, place it in the oven to heat up as well. Take your dough out of the refrigerator and let it warm up to room temperature. Use a basting brush to coat a cake pan or a baking pan with olive oil, and then stretch the dough and place it in the pan. Drizzle olive oil on the dough, and add your desired Mediterranean toppings, such as garlic, cheese, vegetables, and pine nuts.
Bake the pizza in the oven for about 7 minutes, and then remove it and add any additional toppings, such as cheese. Return the pizza to the oven and bake for another 7-10 minutes, until the crust is golden and the cheese is browned.
Feel free to get creative with your Mediterranean toppings! In addition to the ones mentioned above, you can use herbs and spices such as oregano, thyme, rosemary, basil, or crushed red pepper. For vegetables, try artichokes, plum tomatoes, orange bell peppers, red onions, arugula, roasted red peppers, sun-dried or cherry tomatoes, zucchini, or mushrooms. You can also use different types of cheese, such as ricotta, feta, halloumi, or goat cheese.
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Cheese: Use mozzarella, goat cheese, ricotta, feta, or halloumi
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats, including extra virgin olive oil. It involves consuming lots of fruits, vegetables, whole grains, legumes, nuts, and seeds. It is also characterized by a lower intake of red meat, processed foods, and refined carbohydrates.
Pizza can be part of the Mediterranean diet as long as it is made with the right ingredients. A Mediterranean pizza typically includes a whole wheat flour base, which is healthier than white flour. Olive oil, a staple in Mediterranean cooking, is used generously as a source of healthy fat.
When it comes to cheese, there are several options that align with the Mediterranean diet:
- Mozzarella: Shredded or sliced mozzarella is a common choice for Mediterranean pizzas. It melts well and provides a creamy texture.
- Goat Cheese: Crumbled goat cheese adds a tangy flavor and a creamy texture to the pizza.
- Ricotta: Ricotta cheese offers a mild and creamy taste, complementing other toppings.
- Feta: Crumbled feta cheese adds a salty and tangy flavor to the pizza, pairing well with other Mediterranean ingredients.
- Halloumi: Halloumi is a semi-hard cheese that can be grilled or pan-fried, adding a unique flavor and texture to the pizza.
These cheeses can be used individually or in combination, depending on personal preference. It is important to remember that cheese is consumed in moderation on the Mediterranean diet, so consider using slices instead of grated cheese to distribute it evenly across the pizza.
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Vegetables: Artichokes, tomatoes, peppers, red onion, spinach, and olives
Pizza can be a part of the Mediterranean diet as long as it is made with the right ingredients. For instance, pizza dough made with white whole wheat flour and Greek yogurt, or a pre-made crust, can be used as a base. This can then be topped with olive oil, cheese, and vegetables.
Artichokes
Artichokes are native to the Mediterranean region and are frequently cited as a superfood due to their high levels of antioxidants. They are also a good source of potassium, which studies suggest may help regulate blood pressure. Artichokes can be steamed and eaten as they are, or the petals can be peeled away and only the center, or "heart," can be consumed. Artichoke leaves are particularly nutrient-rich, and can be seasoned to enhance their flavor.
Tomatoes
Tomatoes are often categorized as vegetables, and they are a healthy addition to the Mediterranean diet. They are a good source of vitamins, minerals, and antioxidants, such as lycopene, beta carotene, and lutein. These antioxidants may offer protection against cardiovascular diseases and decreased blood pressure. Tomatoes can be used in a variety of dishes, including pasta, salsa, and baked dishes.
Peppers
Peppers, both sweet and hot, are used in Mediterranean cooking. Chili peppers, in particular, were first brought to the Mediterranean by Columbus in 1493 and were quickly incorporated into the diet. They are used throughout Spain, Italy, Syria, and Turkey, and are added to paellas, stews, soups, pasta, and tomato sauces. Chili peppers add a subtle, rich heat to dishes and are believed to make people feel fuller and contribute to a longer life.
Red Onion
Red onions are commonly used in Mediterranean dishes, often as a sprinkling garnish. They can be substituted with sweet onions or shallots if their flavor is too strong. Red onions can be made milder by soaking them in cold salt water with a bit of vinegar for 5-10 minutes before use. Onions can also be baked or grilled with olive oil to make them sweeter.
Spinach
Mediterranean spinach is often sauteed in olive oil and paired with feta or goat cheese. It can be used in salads, soups, or as a side dish.
Olives
Olives are a cornerstone ingredient in the Mediterranean diet and have been for thousands of years. They are sugar-free, cholesterol-free, low-carb, and a good source of vitamin E, good monounsaturated fat, polyphenols, and flavonoids (antioxidants with anti-inflammatory benefits). Black and green olives are the same, but they are picked at different stages of ripeness. Green olives are picked early, before ripening, while black olives are picked when fully ripened. Olives can be sliced and added to pizzas, dips, or tapenades, or they can be enjoyed as a snack.
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Healthy fats
The Mediterranean diet is a way of eating that emphasises plant-based foods and healthy fats. The diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research has suggested that people living in these regions tend to have a lower risk of many chronic conditions compared to those following a standard American diet.
The Mediterranean diet includes a variety of healthy fats, such as extra virgin olive oil, which is the main source of fat. Olive oil is used abundantly in Mediterranean cooking and is often used instead of butter to help reduce saturated fat intake. Nuts and seeds, such as pine nuts, almonds, walnuts, and sunflower seeds, are also part of the Mediterranean diet and are a good source of healthy fats. Avocado is another source of healthy fats that can be included in the Mediterranean diet.
In addition to healthy fats, the Mediterranean diet includes whole grains, fruits, vegetables, seafood, beans, and nuts. It is important to focus on overall eating patterns rather than following strict formulas or calculations. A dietitian can help modify the diet based on individual needs, preferences, and medical history.
Pizza can be part of the Mediterranean diet as long as it is made with the right ingredients. A Mediterranean pizza might include a crust made with white whole wheat flour and Greek yogurt, drizzled with olive oil, and topped with fresh mozzarella, crumbled goat cheese, and vegetables such as artichokes, tomatoes, bell peppers, and red onions.
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Frequently asked questions
Yes, pizza can be included in the Mediterranean diet as long as it is made with the right ingredients. A Mediterranean pizza is usually made with whole wheat flour, Greek yogurt, olive oil, mozzarella, vegetables, and sometimes goat cheese.
The Mediterranean diet emphasizes plant-based foods and healthy fats. You can use extra virgin olive oil, mozzarella, spinach, black olives, artichokes, red onion, crumbled feta, basil, and whole wheat flour for the crust.
You can use a variety of vegetables, including arugula, roasted red peppers, sun-dried or cherry tomatoes, zucchini, mushrooms, and more.
There are many Mediterranean diet-friendly recipes, including whole wheat pizza crust, margherita pizza, and Mediterranean diet muffins. The Mediterranean diet includes lots of healthy foods like whole grains, fruits, vegetables, seafood, beans, and nuts.
