Leena Watts
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It is characterized by an abundance of fruits, vegetables, whole grains, legumes, nuts, seeds, beans, lentils, and extra virgin olive oil. Fish is also a mainstay of the Mediterranean diet, with fatty fish being consumed regularly. Red meat is eaten only occasionally, and wine is usually consumed with food and in moderation. Pasta is a central ingredient in Mediterranean cooking and can be enjoyed with other Mediterranean staples such as vegetables, pulses, and extra virgin olive oil. Whole grain pasta, in particular, is a healthy option that fits well within the Mediterranean diet.
| Characteristics | Values |
|---|---|
| Main focus | Plant-based foods and healthy fats |
| Typical foods | Fruits, vegetables, whole grains, legumes, pulses, nuts, seeds, beans, lentils, chickpeas, olives, extra virgin olive oil, fish, poultry, yoghurt, cheese, eggs, wine |
| Pasta | Can be included, especially whole grain pasta, but in smaller portions than the standard American diet |
| Health benefits | Reduced risk of heart disease, type 2 diabetes, cancer, depression, metabolic syndrome, improved weight management, blood sugar, blood pressure, cholesterol, brain health |
| Sample pasta dishes | Tomato, fennel and sardine linguini, whole wheat orzo with tabouleh, Greek pasta salad, Mediterranean pasta with chickpeas, Mediterranean pasta with tomatoes, feta, lemon and herbs |
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What You'll Learn
Whole grain pasta is best
The Mediterranean diet is a way of eating that emphasizes plant-based foods and healthy fats. It is characterized by an abundant variety of plant foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and beans. Extra virgin olive oil is the main source of healthy fats in this diet, and fish, especially fatty fish, is a mainstay.
Pasta is a central ingredient to Mediterranean cooking and can be a great way to incorporate other plant-based ingredients such as lentils, beans, eggplant, and peppers. Whole grain pasta, in particular, is a healthy option that fits well within the Mediterranean diet. Whole grain pasta is made from ground whole grains, which include the bran, germ, and endosperm of the grain, unlike refined grains, which primarily retain only the endosperm. This makes whole grain pasta a good source of dietary fiber, which has several health benefits.
The Mediterranean diet recommends one to two servings of whole grains at each meal. Evidence suggests that eating whole grains as part of this diet can lower your risk of heart disease and dying from heart disease, as well as reduce your risk of type 2 diabetes. According to a 2022 study, the fiber in whole grains helps protect against disease-promoting inflammation. Whole grain pasta can also help you get more protective nutrients in your diet.
Whole grain pasta is a nutritious and delicious option that aligns with the Mediterranean diet's emphasis on plant-based foods and healthy fats. It can be paired with a variety of Mediterranean ingredients, such as vegetables, pulses, and extra virgin olive oil, to create flavorful and healthy dishes.
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Use extra virgin olive oil
Olive oil is the primary source of fat in the Mediterranean diet, and extra virgin olive oil (EVOO) is considered a key bioactive food due to its high nutritional quality. It is rich in monounsaturated fats and contains inflammation-fighting compounds, which can improve cholesterol levels and heart health.
When making Mediterranean pasta, extra virgin olive oil is a staple and a nutritious base for pasta sauces. For example, in a typical spaghetti aglio e olio recipe, pasta is coated in a simple garlic-olive oil sauce, then garnished with parsley and sometimes grated Parmesan. The olive oil is briefly heated through, but not cooked, so it's important to use the best quality extra virgin olive oil you can afford. Greek Early Harvest extra virgin olive oil is organically grown and processed from native Koroneiki olives, which are hand-picked early in the season while still green, resulting in a rich green, fruity, and pungent oil with a peppery finish.
To make a simple Mediterranean olive oil pasta, follow the package instructions to cook thin spaghetti pasta to al dente in plenty of boiling water with salt and olive oil. When the pasta is almost cooked, heat extra virgin olive oil in a large cast-iron skillet over medium heat. Lower the heat and add garlic and a pinch of salt. Cook for 10 seconds, stirring regularly. Stir in the parsley, tomatoes, and chopped scallions. Cook over low heat until just warmed through, about 30 seconds. When the pasta is ready, remove from the heat, drain the cooking water, and return the pasta to the cooking pot. Pour the warmed olive oil sauce over the pasta and toss to coat thoroughly. Add black pepper and toss again. Serve immediately in pasta bowls, and if desired, top each bowl with more basil leaves and feta.
In addition to the above recipe, extra virgin olive oil can be used in a variety of Mediterranean pasta dishes. For example, in a Mediterranean vegetable pasta, heat olive oil in a large pan and saute red onion for 2-3 minutes over medium heat. When the onion has softened, stir in garlic and cook for another minute. Add cherry tomatoes, roasted red peppers, roasted zucchini, aubergines, sundried tomatoes, or any other vegetables you prefer. You can also add protein such as shredded chicken or cooked shrimp. For a simple sauce, use extra virgin olive oil with garlic, grape tomatoes, marinated artichoke hearts, feta, olives, and basil.
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Add legumes, beans, lentils
The Mediterranean diet is characterised by a variety of plant-based foods, including fruits, vegetables, whole grains, nuts, seeds, legumes, beans, and lentils. Legumes, beans, and lentils are not only highly nutritious but also a valuable source of protein, complex carbohydrates, and a wide range of vitamins and minerals, including folate, iron, magnesium, and potassium. They are also a good source of soluble fibre, which helps balance blood sugar and lower cholesterol levels.
Legumes, beans, and lentils can be used in a variety of ways in Mediterranean cooking. They can be cooked with simple ingredients like onions and garlic and flavoured with herbs, spices, and seasonings to create tasty, filling, and wholesome dishes. They are commonly used in soups, stews, curries, pasta dishes, salads, dips, and spreads. For instance, chickpeas can be blended with tahini, lemon juice, and garlic to make hummus, or added whole to curries, stews, grain dishes, and salads. Canned brown lentils can be used in soups, such as Lebanese lentil and spinach soup, while white beans can be added to Mediterranean bean salads or pasta dishes.
When it comes to pasta, legumes, beans, and lentils can be incorporated in a variety of ways. Chickpeas, for example, can be added to Mediterranean pasta dishes, as can whole canned chickpeas. Lentils can be used as an alternative to beef mince in dishes like lentil and tuna Bolognese. Beans can be combined with fish to create dishes such as Spanish potato, tuna, and white bean salad.
The Mediterranean diet encourages a focus on overall eating patterns rather than strict formulas or calculations. This means that legumes, beans, and lentils can be incorporated in a variety of ways to suit individual tastes and preferences. For those who prefer a vegetarian or plant-based diet, beans and legumes can be a good source of protein, while for those who consume meat, they can be used to replace some or all of the meat in a dish, as in the case of using lentils instead of beef mince.
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Vegetables are key
The Mediterranean diet is characterised by an abundance of plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, seeds, and healthy fats. This diet is renowned for its health benefits, including reduced risk of heart disease, type 2 diabetes, certain cancers, and even depression.
Vegetables, in particular, are key to this style of eating. At mealtimes, it is typical to fill most of the plate with vegetables and other plant-based foods. This might include large, luxurious salads, or pasta dishes loaded with veggies. Vegetables are not an afterthought or a side dish; they take centre stage. For example, a Mediterranean pasta dish might feature angel hair spaghetti with cherry tomatoes, garlic, olives, and a sprinkle of herbs. Another option could be whole wheat orzo with tabouleh and a Greek pasta salad.
The Mediterranean diet also encourages the use of pulses in place of meat at some meals. Pulses, such as beans, chickpeas, and lentils, are a great source of plant-based protein and can be added to pasta dishes, soups, and salads. Vegetarians and vegans can easily adapt Mediterranean recipes by swapping out meat for pulses.
Extra virgin olive oil is another cornerstone of the Mediterranean diet. This oil is rich in monounsaturated fats and antioxidants, which can help to reduce the risk of various diseases. It is the primary source of fat in this diet and is used generously as a cooking medium and condiment. Vegetables are often cooked in extra virgin olive oil or drizzled with it after cooking, adding to the flavour and nutritional profile of the dish.
In summary, the Mediterranean diet is a plant-forward way of eating, with vegetables playing a starring role. This style of cooking promotes the use of seasonal, local produce, prepared simply yet flavourfully, and enjoyed in community with others.
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Include seafood
The Mediterranean diet is based on the traditional foods eaten in countries such as Italy and Greece. It is considered one of the healthiest diets, offering benefits such as reduced risk of heart disease, cancer, and depression. This diet emphasizes healthy whole foods, including lots of fresh fruits and vegetables, and encourages the consumption of seafood over meats like beef and pork.
Seafood plays an important role in the Mediterranean diet, and here are some ways to include it:
Tuna is a versatile option that can be used in various recipes. It can be purchased as steaks and simmered in a spicy fra diavolo sauce, or as canned tuna in olive oil with capers, red onions, and crushed red pepper flakes, which can be combined with spaghetti and fresh parsley.
Shrimp is another great choice, as it is easy to cook and widely liked. It can be grilled with a marinade and serving sauce made from fresh herbs and crushed garlic.
Sardines are a traditional Mediterranean seafood option, eaten regularly in countries like Greece. They can be included in pasta dishes like the tomato, fennel, and sardine linguini.
Salmon is also a good choice and can be grilled or baked in foil parcels with cherry tomatoes and a tapenade.
Other seafood options in the Mediterranean diet include scallops, barramundi, steelhead trout, shrimp, cod, grouper, octopus, and halibut. These can be grilled, baked, or used in soups and salads, offering a variety of healthy and tasty options to include seafood in your Mediterranean diet.
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Frequently asked questions
The Mediterranean diet emphasizes plant-based foods and healthy fats. It typically includes fruits, vegetables, whole grains, legumes, nuts, beans, fish, olive oil, and a moderate amount of red wine and dairy.
Yes, pasta is a central ingredient in Mediterranean cooking. However, it is a refined grain, so it is consumed less frequently than whole grains. When eaten, pasta is typically accompanied by other Mediterranean staples like vegetables, pulses, and extra virgin olive oil.
Mediterranean pasta dishes often combine pasta with vegetables, legumes, and healthy fats like olive oil. Examples include Mediterranean Pasta with Chickpeas, Tomato, Fennel, and Sardine Linguini, and Whole Wheat Orzo with Tabouleh.
The Mediterranean diet has been linked to various health benefits, including reduced risk of cardiovascular disease, heart disease, type 2 diabetes, and certain chronic conditions. It has also been associated with improved brain health, weight loss, and overall longevity.
When incorporating pasta into the Mediterranean diet, consider the following tips:
- Use whole grain pasta options.
- Combine pasta with other Mediterranean staples like vegetables, pulses, and extra virgin olive oil.
- Include a source of protein such as seafood, shredded chicken, or chickpeas.
- Be mindful of portion sizes, as they may be smaller than what you are typically used to.
