Posts Tagged ‘Tasty’

The Mediterranean diet is recognized as capable of reducing the risk of cardiovascular disease and cancer. Many studies of Mediterranean populations of southern Europe showed it.The Mediterranean diet pyramid  determines in a simple way, the proportions of each family of food to eat. By following the recommendations of the pyramid, you put away heart problems and cancer. You even keep a youthful appearance longer.

 

Why? Because this type of diet gives our body all the nutrients it needs: vitamins, trace elements, minerals, fiber, antioxidants, essential fatty acids … It does not or hardly brings foods that your body does not need. What keeps our energy to fight disease and delay the aging.

 

The “modern” food is often responsible for an inadequate intake of these nutrients. On or often a state of fatigue, and less resistance to germs.Moreover, our so-called modern diet often contains an excessive proportion of sugar and bad fats.

 

What are the bad fats? They are mostly margarines which are produced artificially and many vegetable oils. Because these oils are produced industrially, seeds (soybean, sunflower, corn, grapeseed … are often overheated and the oil is extracted with chemical solvents). For this reason, saturated fat should not be excluded from the diet. Saturated fats such are “stainless”, ie they can not be attacked by free radicals. Unlike polyunsaturated oils that are very instable .It is true that these oils lower LDL cholesterol, but on the other hand, they easily oxidize cholesterol.

So eating a little cheese and butter and reducing margarine and polyunsaturated vegetable oils is a good thing for your health

 

 

The Mediterranean preferably use olive oil that supports the cooking and can be used to season salads and vegetables. This oil has largely proven itself as food for good health. The unsaturated fats in olive oil reduce bad (LDL) cholesterol. These polyphenols help to combat excess free radicals. The excess free radicals caused by pollution, radiation or tobacco smoke increases the cancer risk of myocardial infarction and accelerate aging.

 

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Vegetables, fruits, whole grains like brown rice are important in this type of cuisine. The garlic either fried or  with salad is widely used. This food has  the property to decrease blood pressure ,blood sugar and cholesterol. It plays a leading role against the arteriosclerosis.. Moreover, it fight many germs and virus.

 

The fish is consumed at least twice a week but it can be eaten every day without problem. Fish is rich in omega 3 fatty acid. However, the ideal proportion between the intake of omega 6 and omega3 must not exceed (1 / 5) Not more than 5 times more Omega6 than omega3. But in our “modern” cuisine the proportions are often of 1 / 10 or 1 / 15 . Most cooking oils , margarine, dairy products and meat are rich in omega 6. However, excess omega-6 predisposes to cardiovascular disease and some arthritis.

 

In addition, omega 3 improve the flow of  blood and decrease the risk of blood clots in the arteries.The chicken provides protein, like fish and red meat. But this food is low in saturated fats. Fats that are generally considered bad for the arteries.

 

Besides the Mediterranean diet contains very little red meat because at first, there were only goats and sheep in these regions. The meat of these animals was few consumed; these animals were used primarily for their milk and hair.

The goat cheese and sheep contain much less saturated fat than cow cheese. They therefore rise less cholesterol.

 

Regular consumption of red wine in moderation (two glasses of 10 cl per day) significantly decreases the risk of cardiovascular disease. The famous “French Paradox” has thus been identified

 

Should we remove the sweets, cakes, ice cream? No, it must be a treat from time to time. But once or twice a week is up.Also, if you can take your meals in a friendly  way with friends or family members, it is even better. You will digest better and be less stressed. You’ll get a lot less hungry between meals

 

Finally, moderate physical activity will improve your health. A half hour walk a day or three times an hour a week, for example, would be perfect

 

By following the recommendations of the mediterranean diet pyramid, you will quickly feel in better health. You will decrease your risk of heart problems and cancer. So why not try?

 

You can also watch this blog for more details on the of the Mediterranean diet pyramid

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Tasty Mediterranean Diet Recipes for Breakfast

You may have heard of all the health benefits of the Mediterranean Diet. You may have read that the Mediterranean Diet is a tasty, healthy diet that allows you to lose weight while still eating delicious foods. You may just be interested in Mediterranean cuisine. Whatever the case, read on for Mediterranean diet recipes that are simple, healthy, and include ingredients that are available not just in Mediterranean regions.

Enjoy these Mediterranean breakfast recipes.

Turkish Bread Topped With Smoked Salmon and Hummus. (Serves 2)

Ingredients:

2 slices Turkish bread, sliced down the middle to form 2 squares. 2 Tabspns hummus 4 smoked salmon slices 1 avocado 1 medium tomato lettuce, a few leaves 1 cucumber chopped fresh dill chopped fresh chives 2 teaspns capers 1 teaspn virgin olive oil 2 lemon wedges salt and pepper

Method:

Toast Turkish bread if desired. Spread generous serve of hummus onto each slice. Top with all other salad ingredients, then smoked salmon slices. Garnish with fresh herbs and capers. Squeeze lemon juice over the top. Drizzle with a little virgin olive oil. Flavor with salt and pepper if desired.

Oily fish such as salmon is consumed on a regular basis on the Mediterranean Diet. The omega-3’s that are contained in these types of fish are excellent for heart health.

Mediterranean Style Omelet. (2 generous serves, or 4 with toast.)

Ingredients:

1 medium tomato, diced 1 bell pepper, any color 1/4 cup pitted Kalamata olives, chopped 2 cloves garlic 2 green onions, chopped 1 teaspn extra virgin olive oil 1 teaspn lemon juice 1 Tabspn fresh parsley, chopped 2 Tabspn skim milk 4 eggs 1 Tabspn fresh herbs, chopped, select whatever you prefer, eg: chives, oregano, rosemary, or basil 2 oz feta cheese, crumbled

Method:

Combine tomato, bell pepper, olives, garlic, green onions, olive oil, lemon juice, and parsley in a small bowl. Let sit for a few minutes. Combine eggs, milk, and herbs in another bowl, and whisk. Heat non-stick fry pan or specific omelet pan, and add half the combined egg mix. Reduce heat, cook for 1 or 2 minutes. When omelet has browned around the edges and the top has lost most of its moisture, add half of the vegetable mix, to one side only of the omelet. (Much like cutting a circle in 2.) Add half the feta cheese. Gently fold omelet over to cover the cheese and vegetables, creating a half circle.

Cover the pan and cook for about another minute. Turn off heat and allow omelet to sit a little longer until warmed through. Then gently slide onto plate.

Repeat above instructions with remaining ingredients. Can be served with Turkish bread drizzled with extra virgin olive oil, or a high grain crusty bread. (Remember traditional Mediterranean recipes would not be using butter on the toast or bread.)

Conclusion.

These easy Mediterranean recipes use Mediterranean foods that are easily available in most parts of the world. The fresh vegetables and herbs are typical ingredients for Mediterranean food recipes and will allow you a certain leeway in substituting your own favorites.

Don’t forget, that one of the reasons that the Mediterranean diet is so healthy is that Mediterranean recipes use extra virgin olive oil. This is the olive oil made from the first pressing of the olives and contains far more health bestowing anti-oxidants than the following pressings which result in virgin olive oil and olive oil.

Hope you enjoy these breakfast meal ideas for the Mediterranean Diet. We think you will agree it is the tastiest diet around!

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