The Mediterranean
Diet is not a
specific dietary program but a compendium of the eating habits traditionally
followed by those that live in this part of the world. So, let's see what it
consists of and its beneficial effects on its practitioners.
The eating habits of the 16 nations along the shores
of the Mediterranean Sea vary depending on culture, ethnic traditions and
religion. There are, however, some characteristics that are similar to all:
- High
consumption of fruits, vegetables, beans, nuts, bread and cereals
- Use of olive
oil to cook and as a condiment
- Moderate
quantities of fish, little meat
- Small/moderate
quantities of rich cheese and whole yogurt
- Moderate wine
consumption, usually with meals
- Use of local,
seasonal and fresh products
- An active lifestyle
The Ingredients of the
Mediterranean Diet
Olive Oil is especially important as an
alternative to butter, margarine and other fats. It is a valuable source of
mono unsaturated fats that protect against heart disease, as well as a source
of antioxidants such as Vitamin E. It is used to prepare vegetables, tomato
sauce, salads and to fried fish.
History The Phoenicians planted the first
olive trees around the XVI century BC, first on the island of Cyprus then in
Asia Minor. Its greatest success was achieved in Greece where the myth was that
the goddess Athena, in competition with the other gods, was declared the winner
of a contest by Zeus by creating the olive tree. Historians have determined
that the first olive tree “Plato's Olive Tree” was planted near Athens some
2500 years ago.
The species was prevalent in Italy since the days of the
Roman Republic, especially in the southern part of the country. Today, it is
cultivated everywhere in the country with many DOP and IGP denominations. As
one of the pillars of the Mediterranean Diet, extra-virgin olive oil is present
in virtually all food recipes. Among its benefits is the lack of physical and
chemical manipulations as it is simply extracted by pressing the olives.
the only oil produced by a fruit as opposed to a seed
Olive oil should be the only fat in cooking as it is
the only one that is not subject to degrading when exposed to heat. Culturally
speaking, olive oil represents the Southern crudeness as opposed to butter
cooked foods prevalent in Northern foods.
Therapeutic Aspects the “liquid gold” referred to by
Homer has over time had a therapeutic function as well; it reduces the impact
of heat while at the same time acting as a blood “cleanser”. It is both a
nutrient and a medicine. Dishes containing olive oil are easier to digest, with
an excellent gastric and intestinal tolerance as well as a protecting effect on
the arteries, stomach and liver.
Fruits and Vegetables
a high consumption
of fruits and vegetables leads to protective action to prevent cancer and heart
disease, probably because of the antioxidants present in these food items. This
is especially true of tomatoes, an important source of antioxidants
particularly when heated to make a tomato sauce.
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Fish such as sardines with its omega 3 polyunsaturated
fats have a healthy fat content. Fish consumption is also important for its
anti inflammatory properties in preventing heart disease and regulating blood
circulation.
Wine first a clarification: there is no
such thing as biological wine, only biological grapes. By its very nature, wine
is the opposite of an industrial product that never varies; grapes vary from
area to area depending on climactic conditions. They also evolve, mature and
decline over time. In all Mediterranean countries wine is consumed in
moderation, usually with meals. For men this implies two glasses a day and one
for women. Red wine in particular contains
a number of vegetable composts with beneficial properties. Also, powerful
antioxidants such as poly phenols protect against oxidation.
Legumes during
the middle ages, all of Europe risked high mortality rates due to a series of
epidemics. Unable to procure high protein foods such as meat, the poorer
classes were especially malnourished. Legumes were introduced only
from the 10th Century, thereby making a gradual contribution to the welfare of
the population, increasing resistance to disease and aiding in the re population
of the continent. Later, with the discovery of the Americas and the importation
of agricultural products, beans emerged as a basic staple without which the
population could not have doubled in size in just a few centuries.
They may be consumed fresh or dry, with the former
having a higher water content (60-90% versus 10-13%) hence, given the same
weight, a lower caloric, protein and glycine content.
legumes are richest in protein, and protein quality,
among all vegetables
In Italy, beans, peas, lentils, chickpeas and fava
beans are the most common staples. Some are canned and are therefore available
off season and in areas where they are not cultivated. Both fresh and dry, they
are a key component of Italian cuisine in general and the “cucina povera” in
particular. Studies confirm a high energy content, a high vitamin B content, as
well as iron and calcium. The protein value is 6-7% in fresh and 20-25% in dry
legumes.
Especially in dry form, legume seeds contain a
respectable quantity of phosphorus, calcium and iron. They should be cooked at
length as they contain anti-digestive elements in its crude form. The heat from
cooking eliminates these negative characteristics. Dry legumes should be left
over night in water before cooking. Lentils do not require this treatment.
Beans have been known since antiquity.
Originally from the Americas, they have been found in pre-Inca Peru and were
also a favorite with the Romans; known as the “poor man's meat”, there are over
300 varieties of beans; of these, 60 are edible. There are red, black,
multicolor, small, large, round and flat ones. They range from the Mexican bean
(small, black and round) to the Spanish one (large, white and flat). Given the
large qualities available, beans are cooked in a variety of ways (soups, minestrone,
salads and condiments). They are digested slowly and are rather filling.
Lentils were among the first foods to be
cultivated and consumed by man; traces have been found in Turkey in ruins
dating back to 5500 BC as well as in Egyptian tombs from 2500 BC There are
large seeds (6-9 mm), yellow or green, cultivated mostly in the Americas, and a
smaller variety (2-6 mm), orange, red or brown in the Mediterranean, the Middle
East and India. They are cooked as soup and as a side dish to meat and other
dishes. It is a well wisher during the New Year's celebrations all over the
world.
Peas along with lentils, peas are the
legumes of which we have the most information from antiquity. Probably
originating in Asia, they may date back to the stone-age. Modern techniques
allow for availability year round, canned or frozen, fresh or dry.
Chick Peas
originally from
the Orient, the name derives from the Latin word “aries” which refers to the
shape of the seed. A major staple in the Middle East and in India, they are
cooked with pasta, as soup and as a side dish.
Fava
Beans this ancient plant, originating from Persia and Northern Africa, may have
been known in the bronze and iron ages. Possibly the first legume to be
consumed by humans as they do not require cooking.
In some parts of Southern Italy, they are eaten as a
fruit or in dry form with pasta or greens. Heavy consumption of fresh fava
beans may cause anemia in genetically predisposed populations in the
Mediterranean basin.
Truffles the black truffle has found a perfect habitat in the beech woods in
harmony with oak, birch and
hazel trees as well as black pine. It can be found in different areas of central
and southern Italy. It has had
its place for nearly two thousand years in the more culturally sophisticated cuisine, and is appreciated for its
unique aroma. Found in sizes approaching that of a grapefruit, it acts as an
environmental guard as it refuses to grow in polluted terrain. Composed of water, fibers and minerals
its function is uniquely “aromatic” in this type of cuisine; the small quantities utilized contain limited
nutritional value. Nevertheless, it has its place in a variety of preparations associated
with appetizers, first and second dishes especially if accompanied by
olive oil.
Pasta the Romans
where among the first to mention lagane (from which lasagne derive).
Previously, Horatio and Cicero consumed this light pasta made with flour and
water. However there is no further historical data on pasta from 200 AD. It is believed that maccheroni
originated in Sicily. The term is from the Greek “macar” which means happy or
food of the blessed ones. Pasta was seasoned with sugar and honey besides cheese
and butter. The first recipe with tomatoes dates from the year 1839. And the
first apparition of the word spaghetti appears in a Neapolitan cook book from
1824.
Bread the history of bread begins with
that of man with barley and millet the preferred ingredients as they were ideal
from a nutritional standpoint; they were eventually replaced by cereal. The
invention of bread can be attributed to the Egyptians nearly 3000 years ago.
They also developed
the first ovens and, it is believed that the workers of the pyramids were paid
in bread. Thereafter the Greeks developed at least 72 varieties of bread
whereas the Romans improved on certain technical features such as windmills.
There were at least 400 ovens in Imperial Rome with the first public oven
dating back to 168 BC. Only with the
start of the 20th Century bread production
reaches an industrial scale.
Mozzarella the domestic water buffalo originates
from India and was also found in Persia, brought over by migrant workers or
armies. Later, Islamic soldiers brought it to Syria and Egypt. It arrived in
Italy in the year 596 during the reign of the Longobard king Aginulfo. It thrives
in warm, swampy areas rich in water such as the Nile Delta. In Europe it has
found fertile
ground in Puglia, Campania and the low lands along the Danube River. Mozzarella
was offered and received with great pleasure by the nobility passing through
while on the Grand Tour to Pompeii and Paestum. The word mozzarella comes from
“mozzata” or cutting. The denomination “Mozzarella di Bufala” was nationally recognized in
1993 with a D.O.C. label and a D.O.P. label at the Europe level in 1996.
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