The Kitchenette: A Mediterranean breeze

Oftentimes people think that there is a magical diet that will help you lose weight and be healthy. As a nutrition major, I have learned that health and weight loss are due to developing a lasting healthy lifestyle. There is no short magic bullet. However, many researchers believe the Mediterranean lifestyle to have one of the best diets in the world. So that is believed to be as close as you can get to a perfect diet.  

What is the Mediterranean diet, you ask? It is not the diet of Greeks and Italians today, but their diet from the 1950s. During this time after the war, people needed to make do with what was available to them. So they ate seasonally, locally, and in moderation. The foods available to them were rich in nutrients and almost never processed. They had certainly never read a label and seen high fructose corn syrup or dextrose, and they were better for it.

The main foods of the Mediterranean diet are citrus fruits, vegetables like eggplant, peppers, and tomatoes, lean vegetarian proteins like beans and eggs, whole grains like bulgur and whole wheat bread, small amounts of dairy, fish, wine, and lots of olive oil. Many of the health benefits are believed to come from the healthy fats in the olive oil. However, it is also understood that the benefits come from the whole diet, not just one component.

Another important area of this diet that differs from the Western diet is the lean protein. In America, we often eat lots of red meat. The Mediterranean diet focuses mainly on beans and fish for sources of protein. These proteins are lower in saturated fats and higher in healthy fats. It is believed that the healthy fats in the diet give its followers cardio-protective benefits. The fruits, vegetables, and wine provide nutrient density and antioxidants that protect against diseases like cancer.

Now onto the good part: what to do with these healthy ingredients! Another aspect of the Mediterranean diet that I think is often overlooked is the fact that they cook and eat together. There are so many proven health benefits in taking the time to prepare a meal from scratch and savor it over conversation with people you love. The way Mediterranean food is prepared is also why it is so healthy. They often slow cook and don’t use much salt. The spices and herbs they use usually define each region’s food. Spices and herbs are a no-calorie way to add flavor to your food.

Simply roasting vegetables and eating them with whole-wheat pasta, olive oil, and a bit of Parmesan can count as Mediterranean. There are also classic recipes like bouillabaisse, or tagine. A common dessert would be yogurt and fruit, or baklava for special occasions.

Try to eat more beans and fish, cook with olive oil, and eat fruits and vegetables with every meal. If you do, you’ll be on your way to being more Mediterranean. Please try the Ratatouille recipe below. It is so delicious and simple!

Chickpea Salad with Lemon, Parmesan, and Fresh Herbs (Bon Appetit)

Ingredients

1 15- to 15 1/2-ounce can chickpeas (garbanzo beans), rinsed, drained

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh Italian parsley

2 tablespoons fresh lemon juice

4 teaspoons extra-virgin olive oil

1 small garlic clove, pressed

1/3 cup (packed) freshly grated Parmesan cheese

Coarse kosher salt

Preparation

Combine rinsed and drained chickpeas, chopped fresh basil, chopped Italian parsley, fresh lemon juice, extra-virgin olive oil, and pressed garlic clove in medium bowl. Add grated Parmesan cheese and toss gently to blend all ingredients thoroughly. Season chickpea salad to taste with coarse kosher salt and freshly ground black pepper.

Chickpea salad can be made 4 hours ahead. Cover and refrigerate. Serve salad chilled or at room temperature

Alice Water’s Ratatouille (The Art of Simple Food)

Ingredients

1 medium or 2 small eggplant, cut into 1/2-inch dice

4 tablespoons olive oil, divided, plus more to taste

2 medium onions, cut into 1/2-inch dice

4 to 6 garlic cloves, chopped

1/2 bunch of basil, tied in a bouquet with kitchen twine + 6 basil leaves, chopped

pinch of dried chile flakes

2 sweet peppers, cut into 1/2-inch dice

3 medium summer squash, cut into 1/2-inch dice

3 ripe medium tomatoes, cut into 1/2-inch dice

Salt to taste

Preparation

Toss the eggplant cubes with a teaspoon or so of salt. Set the cubes in a colander to drain for about 20 minutes.

Heat 2 tablespoons of olive oil in a heavy-bottomed pot. Pat the eggplant dry, add to the pan, and cook over medium heat, stirring frequently, until golden. Add a bit more oil if the eggplant absorbs all the oil and sticks to the bottom of the pan. Remove the eggplant when done and set aside.

In the same pot, pour in 2 more tablespoons olive oil. Add onions and cook for about 7 minutes, or until soft and translucent. Add the garlic, basil bouquet, dried chile flakes, and a bit more salt.

Cook for 2 or 3 minutes, then stir in peppers. Cook for a few more minutes, then stir in summer squash. Cook for a few more minutes, then stir in tomatoes.

Cook for 10 minutes longer, then stir in eggplant and cook for 10 to 15 minutes more, until all the vegetables are soft. Remove the bouquet of basil, pressing on it to extract all its flavors, and adjust the seasoning with salt.

Stir in the chopped basil leaves and more extra virgin olive oil, to taste. Serve warm or cold.