The Mediterranean Diet is the typical nutritional model of the Mediterannean basin. It is based mainly on cereals and their derivatives, like pasta and bread, sided by vegetables, fruits and extra virgin olive oil (EVOO). The picture is completed by milk and dairy products, together with meat and fish, which need to be consumed in moderation in order to mantain balance and nutritional completeness.
This nutritional model is known to protect health and prevent and treat overweight, as well as many metabolic, cardiovascular and degenerative illnesses. Its validity has been recognized at an international level and in 2010 UNESCO has recognized the Mediterannean diet as a “World Heritage”, considering it a global excellence.
My method is based on a Mediterranean Diet “open” to foods selected from other cultures, that come together harmoniously and strenghten its therapeutical efficacy.
The insertion of characteristical dishes from different geographical areas enrich the Mediterranean diet, enhancing its scientifical principles and acting in synergy for the prevention and cure of overweight and metabolic illnesses.
In the meal plan the typical foods of the Mediterranean diet are combined with those from other cultures, always respecting the patient’s personal preferences and tastes. This union adds variety and taste, also offering a nice touch of novelty.
In the following text I describe the properties of the main solutions that can be adopted, divided by macro geographical areas.
Some fish typical of these seas are particularly rich in Omega-3 fatty acids and polyunsaturated fats, which are useful to reduce cholesterol, counteract free radicals and to slow down cellular aging. They are also an important source of vitamins and minerals.
Quinoa and amaranth, pseudocereals cultivated mainly in South America, represent an important source of vegetable proteins. Quinoa is rich in alpha-linolenic acid (Omega-3), that helps balance the lipidic profile and to prevent cardiovascular illnesses.
Amaranth provides a good intake of calcium, aids in reducing cholesterol and tryglicerides.
Guacamole, originating from Mexico, other than having an excellent vitamin and mineral profile, is rich in monounsaturated fats, particularly oleic acid.
Among the most representative dishes there are those based on chickpeas, like hummus and falafel, rich in vegetable proteins, fibers, Omega-3 fatty acids and group B vitamins. There are also yogurt based dishes, that are complete from a nutritional standpoint and for their benefits to the body.
A suggestion particularly appreciated for freshness and simplicity is tabbouleh, an Arab salad made with bulgur, tomatoes, onions, parsley, mint, lemon juice and extra virgin olive oil.
Tzatziki is originary from Greece but it’s also diffused in the Middle East. Made with yogurt, cucumber and olive oil, it’s rich in protein, calcium and lactic ferments, with a good intake of monounsaturated fats.
In this geographical area, soy represents the base ingredient for numerous dishes. Its derivatives are used to make foods rich in plant-based proteins and low in cholesterol, such as tempeh, burgers, cutlets, or meatballs, which can be used as a valid substitute for meat and fish.
A traditional product of great importance is miso, an ancient condiment obtained by fermenting rice, barley, or yellow soybean seeds with sea salt. Thanks to its enzymes and probiotics content, miso aids guts health and is used to add flavour to warm main courses, like soups and risottos, but also to enrich meat-based or fish-based dishes.
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