Milly Gaines
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research has shown that people living in these regions tend to have a lower risk of chronic conditions and heart disease. There is no single Mediterranean diet, but general guidelines suggest focusing on healthy plant foods and a moderate intake of dairy, fish, or seafood. The diet does not include highly processed foods and instead focuses on whole foods and healthy fats. Turkey, with its rich culinary history, is one such country bordering the Mediterranean Sea, and its cuisine is inherently healthy and highly seasonal, with many dishes built around fresh produce.
| Characteristics | Values |
|---|---|
| Is Turkey a part of the Mediterranean diet? | Yes, Turkey is a part of the Mediterranean diet. |
| What is the Mediterranean diet? | The Mediterranean diet is a long-term eating style based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, Italy, and Turkey. |
| What are the core principles of the Mediterranean diet? | There are no concrete rules for following the Mediterranean diet, but general guidelines suggest focusing on healthy plant foods, whole grains, and healthy fats, with a moderate intake of dairy products, fish or seafood, and poultry. |
| What are some traditional Turkish foods that can be included in the Mediterranean diet? | Some traditional Turkish foods that can be included in the Mediterranean diet are lamejun (Turkish pizza), red pepper paste, beans, kebab, seafood, and dishes made with fresh produce and small amounts of meat. |
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What You'll Learn
Turkey's diverse cuisine
Turkish cuisine is a fusion of Middle Eastern, Central Asian, Greek, and Eastern European influences, with specialties often named for places, such as the Urfa kebap from Urfa and the Adana kebap from Adana. The country's diverse flora means that fruit is varied, abundant, and cheap, and Turkish cuisine incorporates a huge range of vegetable dishes known as zeytinyagli yemegi, or foods cooked in olive oil, the major type of oil used for cooking in western Turkey. The majority of zeytinyagli yemegi dishes are vegetable-based and include green beans, artichokes, and eggplants.
Turkish specialties have also influenced the cuisines of neighbouring countries and regions across the globe. Today, Turkish cuisine is recognised as one of the "three great cuisines of the world," alongside French and Chinese.
A traditional Turkish breakfast is rich in variety, including cheese (beyaz peynir, kaşar, etc.), butter, olives, eggs, muhammara, tomatoes, cucumbers, jam, honey, and kaymak, sucuk (optionally spicy Turkish sausage), pastırma, börek, simit, poğaça, açma, fried dough (known as pişi), and soups. A specialty for breakfast is called menemen, which is prepared with tomatoes, green peppers, onion, olive oil, and eggs.
Meat-based dishes such as kebabs are common in Turkish cuisine abroad, but meals in Turkey largely centre around rice, vegetables, and bread. Poultry consumption, almost exclusively of chicken and eggs, is common, while milk-fed lamb, once the most popular source of meat in Turkey, comprises a small part of contemporary consumption. In coastal towns, cheap fish such as sardines or anchovies are widely available.
Turkish cuisine also features a wide variety of sweet treats, including the sugar-dusted jelly sweet known as Turkish delight, which is flavoured with rose water, and baklava, a buttery dessert made from layered filo pastry, finely ground pistachios, butter, and a syrup made from sugar, water, and lemon juice.
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Turkish pizza
Turkey is a Mediterranean country with a rich culinary heritage. Its cuisine is considered one of the most diverse and delicious in the world, and it has influenced the cuisines of many neighbouring countries. Turkish specialties are inherently healthy and highly seasonal, with many dishes based on fresh produce, including vegetables, whole grains, and seafood.
The Mediterranean diet is considered one of the healthiest eating patterns, rich in fruits, vegetables, whole grains, and heart-healthy fats. It is based on the traditional foods of countries bordering the Mediterranean Sea, including Turkey. This diet may help manage weight, protect the heart, and prevent diabetes and chronic conditions.
- Prepare the dough by mixing flour, yeast, sugar, salt, oil, and water in a large bowl. Knead the dough and leave it to rise, then form it into small balls and roll them out very thinly.
- Prepare the meat mixture by blending the ingredients in a food processor. The traditional mixture includes onion, tomato, and either lamb or beef, seasoned with herbs and spices.
- Spread the meat mixture evenly across the dough, leaving a thin border.
- Bake in a heated oven until the edges are golden and crispy, and the meat is cooked.
- Serve hot or at room temperature. For an authentic touch, squeeze some lemon juice on top and add fresh parsley or onion-parsley salad as a garnish.
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Beans and legumes
The Mediterranean diet is a popular dietary pattern inspired by the traditional eating habits of the countries bordering the Mediterranean Sea. It is renowned for its emphasis on plant-based foods, healthy fats, lean proteins, and an abundance of flavorful, nutritious options. So, where do beans and legumes fit into this picture?
One of the key advantages of incorporating beans and legumes into your Mediterranean diet is their positive impact on heart health. These nutritional powerhouses are naturally low in fat and contain no cholesterol, making them an excellent substitute for higher-fat meats. The fiber content in beans and legumes also plays a starring role in heart health by helping to lower cholesterol levels and reduce the risk of cardiovascular disease. Moreover, they are a rich source of antioxidants, which protect the body from the damaging effects of inflammation and oxidative stress, further contributing to a healthy heart and reduced risk of chronic diseases.
When it comes to variety, the Mediterranean diet offers a diverse range of beans and legumes to choose from. This includes chickpeas, widely used in hummus and salads; lentils, which are versatile and cook relatively quickly; kidney beans, commonly used in chili and soups; and cannellini beans, which are perfect for adding to salads or blending into dips. Exploring this variety not only ensures a diverse range of nutrients but also keeps your meals exciting and flavorful.
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Meat alternatives
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, Italy, and Turkey. The diet is rich in fruits, vegetables, whole grains, and heart-healthy fats, and it may offer a range of health benefits, such as weight management, heart health, and diabetes prevention.
When it comes to meat alternatives on the Mediterranean diet, there are several options to choose from:
Legumes
Legumes, including dried beans and lentils, are excellent meat alternatives. They provide protein and fiber and can be easily incorporated into meals. For example, add lentils to a salad, make a bean soup, or dip vegetables in hummus. Aim for three servings per week.
Nuts
Nuts such as walnuts, almonds, and hazelnuts are commonly consumed in the Mediterranean region. These nuts offer protein and healthy fats. It is important to watch portion sizes due to their high-calorie content.
Vegetarian/Vegan Proteins
Traditional vegetarian and vegan proteins such as lentils, beans, chickpeas, nuts, seeds, and edamame are great alternatives to meat. These options provide plant-based protein and can be used in a variety of dishes.
Pasta
Pasta is a staple in Turkish cuisine, and Turkey is the fifth-largest producer of pasta in the world. Pasta dishes can be prepared in numerous ways and offer a filling and satisfying option without meat.
Beans
Beans are used universally, including in Turkish cooking. They provide protein and can be added to various dishes, such as soups, salads, or as a side dish.
By incorporating these meat alternatives into your Mediterranean diet, you can add variety to your meals while still adhering to the principles of the diet and enjoying its potential health benefits.
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Healthy and sustainable
The Mediterranean diet is widely regarded as one of the healthiest eating patterns one can follow. It is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Research has shown that people living in these regions tend to have a lower risk of many chronic conditions compared to those following a standard American diet.
Turkey, or Turkiye, is also a country that borders the Mediterranean Sea, and its cuisine is an integral part of the Mediterranean diet. Turkish specialties have influenced the cuisines of neighbouring countries and regions across the globe. Turkish cuisine is widely recognised as one of the most diverse and delicious in the world, a fusion and refinement of Middle Eastern, Central Asian, Greek, and Eastern European foods.
The Mediterranean diet with a Turkish twist offers a unique and sustainable way of eating healthily. It is inherently healthy and highly seasonal, with many dishes built around fresh produce from the country's rich fertile soil. Turkish cuisine offers a wide variety of plant-based dishes, with small amounts of meat added to extend protein. Legumes, such as beans and lentils, are also commonly used in Turkish cooking and are excellent sources of protein and fibre.
Turkey is also known for its delicious spices, dried fruits, roasted nuts, colourful olives, and Turkish delights. Red pepper paste, a cousin of tomato paste, is made from fresh red peppers ground and cooked by the sun, and is commonly used in bulgur dishes. Turkish pizza, or lamejun, is another popular dish, made with a thin crust and topped with spices, onion, and ground lamb.
By incorporating Turkish flavours and cultural foods into the Mediterranean diet, one can experience the benefits of a healthy and sustainable diet that is full of history and culture.
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Frequently asked questions
Turkey is not typically included in the Mediterranean diet, which is based on the traditional foods of countries such as Italy, Greece, France, and Spain. However, there are 22 countries that border the Mediterranean Sea, and Turkey is one of them. The Mediterranean diet from Turkey includes foods such as kebab, fish sandwiches, street food, and Michelin-starred restaurant dishes.
The Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea. It is rich in fruits, vegetables, whole grains, and heart-healthy fats. It may help manage weight, protect the heart, and prevent diabetes. It is considered one of the healthiest eating patterns one can follow.
Examples of foods to consume on the Mediterranean diet include chard, broccoli, grapes, parsley, olives and olive oil, lentils, buckwheat, sunflower seeds, avocado, and fish. You can drink a low to moderate amount of red wine, preferably with a meal. Eggs should be eaten in moderation, such as 2 to 4 servings per week.
