The Mediterranean Diet

The Mediterranean diet is not a single diet but an eating style that is common in the southern European countries of Spain, Greece, Portugal, and southern Italy. The plan is based on a pyramid, with the base formed by fruits, vegetables, whole grains, beans, nuts, and legumes. Olive oil, preferably extra virgin, replaces such fats as butter and margarine, and herbs and spices are used liberally to add flavor. (1) "This diet is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil," says Nancy L. Cohen, PhD, RD, professor of nutrition at the University of Massachusetts in Amherst. The two middle levels of the pyramid are composed of fish and seafood, poultry, eggs, cheese, and yogurt. The top level of red meats and sweets is limited to small and occasional amounts.

The Mediterranean diet is credited as a way to reduce the risk of death from heart attacks, strokes, and cancer and has been successfully used in mitigating the impacts of Parkinson’s disease, Alzheimer’s, and asthma. A Spanish longitudinal study published in 2013 was hailed as proof of the heart-healthiness of the Mediterranean diet. These findings may have major implications for the United States and for other Western nations where hypertension has become an epidemic. The disease affects about 970 million people worldwide, according to the World Heart Federation.

A Mediterranean diet sounds fun in many ways. Planning meals and recording consumption is not an uphill task as it revolves around many exciting and nutritious, unprocessed foods while being gourmet at the same time.

Assuming I’m allergic to Nuts, I would plan my menu avoiding nuts even though nuts are a major component to Mediterranean food.

My 7day Mediterranean menu plan that was adhered to goes like this :

Day1

Breakfast Greek yogurt (200g) topped with berries (25g) and a drizzle of honey(20 ml).

Snack Raisins (30g)

Lunch Tuna (70g) salad greens (50g) with honey mustard vinaigrette (20ml)

Snack Small bowl of pitted olives (35g)

Dinner Small chicken breast (75g) over a warm grain (quinoa 45g) salad made with sautéed zucchini, tomato, and faro (35g)

Day 2

Breakfast Multi-grain toast (1 slice) with a poached egg (1no) and a piece of stone fruit.

Snack Chia seed pudding (30g)

Lunch Mung bean (35g) salad with roasted red peppers (15g), sun dried tomatoes(10g), capers(5g), and a balsamic vinaigrette (15ml)

Snack Hummus (95g) with vegetable crudités (batons of carrot & cucumbers).

Dinner Salmon (150-175g) with creamy polenta (50) and sautéed garlicky greens (spinach/rapini- 50g)

Day 3

Breakfast Whipped ricotta (90g) topped with fruit jelly (35g)

Snack Roasted chickpeas (45g)

Lunch Tabouleh (125g) salad with whole grain pita (45g)

Snack Caprese skewers- Tomato (30g) bocconcini (30g) and basil (5g) with balsamic glaze (30ml).

Dinner Roasted chicken (100g), gnocchi (75g), and a salad (50g) with vinaigrette (25ml).

Day 4

Breakfast Fruit platter (pineapple, strawberries, kiwi & banana- 150g)

Snack Sunflower seeds (30g) and dried fruit (apricot 30g)

Lunch barley soup with toasted garlic croute

Snack Tasting plate with olives, a couple slices of cheese (30g), cucumbers (20g), and cherry tomatoes (30g)

Dinner White fish (sole 150g) cooked in olive oil and garlic, spiralized zucchini (45g), and a sweet potato (65g)

Day 5

Breakfast Omelette (3eggs) made with tomatoes, fresh herbs, and olives

Snack 5 pieces of Medjool Dates

Lunch Salad topped with white beans (20g), veggies(20g), olives(5g), and a small piece of chicken (50g)

Snack A peach and yogurt (125g)

Dinner Pan seared Basa (150g) with roasted Brussels sprouts

Day 6

Breakfast Eggs scrambled (3nos) with veggies and chives and topped with feta (10g) with a slice of whole-grain bread (1slice).

Snack Chia seed pudding (125g)

Lunch A quinoa bowl (100g) topped with sliced chicken (75g), feta(35g), and veggies (65g)

Snack Hummus with veggies

Dinner Grilled tiger prawns (150g), roasted fennel and broccoli (75g), arugula salad (60g), and quinoa (80g)

Day 7

Breakfast Veggie frittata (3eggs)

Snack Handful of berries (45g)

Lunch A plate of smoked salmon (75g), capers, lemon, whole grain crackers (35g), and raw veggies (50g)

Snack Mashed avocado with lemon and salt, with cucumbers for dipping

Dinner Penne (100g) with red sauce (120ml) and mussels (45g)

Open Faced Foccacia Standard Recipe

Recipe:Open Faced Foccacia Sandwich

Yield: 1 servings

Date: 19/11/2018

Portion Size: 235g 4X4 inches

Chef : Clive

INGREDIENTS

120g 4x4 inch Foccacia bread

15g 1 tbsp Garlic Aioli

30g 3 nos Yellow ,Green & Red bell peppers, cut lengthwise

45g 1 slice Haloumi Cheese

20g 2 slices Tomatoes, large

5g 6-8 leaves Arugula

30 ml 2 tbsp Balsamic glaze

To taste Sea salt & Black pepper.

PROCEDURE

1.Slice & divide Foccacia for the base and the top. Brush with butter and toast until hot.

2.In a mixing bowl mix vegetables, Haloumi with Italian seasoning, olive oil, salt & pepper. Grill until grill marks are visible on them and vegetables are cooked but firm to the bite.

3.Using the base of the Foccacia, apply aioli and spread evenly. Place arugula on the bread and layer the grilled vegetables with haloumi.

4.Pipe the balsamic glaze in the vegetables and cheese and finally place the top bread and grill for 30 seconds. Slide the top bread at the side to keep the sandwich facing open. Serve with fries & Aioli

My experience and take on the Mediterranean diet that had been adhered to for a week.

The Mediterranean diet is a healthy eating plan based on Mediterranean cooking and ingredients. When I started my cooking career 4 years ago, all these ingredients were deemed to be exotic and expensive. A few years down the lane, and after moving to Canada, these ingredients have been easily available in abundance and affordable at the same time. The quality and the nature of these ingredients keeps you satiated and heartfelt because they are to be readily harvested and cooked and most raw ingredients don not require processing. The Mediterranean eating plan includes consuming fruits, vegetables, fish and whole grains, and limit unhealthy fats.

Key components that emphasize this diet plan are

The Mediterranean diet emphasizes:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts

• Replacing butter with healthy fats such as olive oil and canola oil

• Using herbs and spices instead of salt to flavor foods

• Limiting red meat to no more than a few times a month

• Eating fish and poultry at least twice a week

• Enjoying meals with family and friends

• Drinking red wine in moderation (optional)

• Getting plenty of exercise

I would certainly inculcate practicing Mediterranean diet as it debunks the theory that fats are totally bad for the human body and differentiates between good fat and unhealthy fats.The Mediterranean diet discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease which is a major concern to most people and being a chef this is a key factor in providing my customers with the ideal meal that would keep them heart-healthy and filling at the same time.

1. Mediterranean Diet: A Heart-Healthy Eating Plan. Mayo Clinic. November 2017.