Lower Depression and Improve Heart Health With The Mediterranean Diet

The Mediterranean diet is not just a way of eating; it’s a lifestyle embraced by people in countries bordering the Mediterranean Sea, known for its numerous health benefits and delicious flavors. This dietary pattern emphasizes whole, minimally processed foods rich in fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, and fish, with moderate consumption of poultry, dairy, and red wine.

According to a new study in the British Journal of Nutrition, “Adherence to Mediterranean diet is inversely associated with depressive symptoms in older women.” The study found that women over the age of 60 who closely follow the eating habits of the diet were around 60% less likely to experience depression. In addition to that, according to the Mayo Clinic, “the Mediterranean diet has been associated with a reduced risk of Alzheimer’s disease and dementia.”

Often touted as one of the healthiest diets available, let’s explore the principles of the Mediterranean diet and six mouthwatering recipes to help you incorporate this wholesome way of eating into your life.

Principles of the Mediterranean Diet

Plant-Based Foods: The Mediterranean diet centers around plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods are rich in vitamins, minerals, fiber, and antioxidants, supporting overall health and well-being.

Healthy Fats: Olive oil is a cornerstone of the Mediterranean diet, providing heart-healthy monounsaturated fats. Other sources of healthy fats include nuts, seeds, and fatty fish like salmon and sardines, which are rich in omega-3 fatty acids.

Lean Proteins: While meat is consumed in moderation, the Mediterranean diet prioritizes lean proteins such as fish, poultry, and legumes. Fish, in particular, is a staple of the diet, offering protein, omega-3s, and various nutrients.

Moderate Wine Consumption: Red wine, consumed in moderation, is a traditional component of the Mediterranean diet. It provides antioxidants like resveratrol, which may offer health benefits when enjoyed responsibly.

Herbs and Spices: Herbs and spices are used liberally in Mediterranean cuisine to add flavor without the need for excess salt or unhealthy fats. Common herbs include basil, oregano, parsley, and rosemary, enhancing the taste of dishes while providing additional health benefits.

6 Delicious Mediterranean Diet Recipes

Mediterranean Quinoa Salad

Ingredients:

• 1 cup quinoa
• 1 ½ cups water or vegetable broth
• 1 cucumber, diced
• 1 cup cherry tomatoes, halved
• ½ red onion, finely chopped
• ½ cup Kalamata olives, pitted and sliced
• ½ cup crumbled feta cheese
• ¼ cup chopped fresh parsley
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold water. In a saucepan, bring the water or vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and the liquid is absorbed. Remove from heat and let cool.
2. In a large mixing bowl, combine the cooked quinoa, diced cucumber, halved cherry tomatoes, chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
3. In a small bowl, whisk together the extra virgin olive oil and lemon juice. Pour the dressing over the salad and toss to coat evenly.
4. Season with salt and pepper to taste. Serve chilled or at room temperature.

Greek Chicken Souvlaki

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into cubes
• ¼ cup extra virgin olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• ½ teaspoon dried thyme
• Salt and pepper to taste
• Wooden skewers, soaked in water for 30 minutes

Instructions:

1. In a mixing bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper.
2. Add the cubed chicken breasts to the marinade and toss to coat evenly. Cover the bowl and refrigerate for at least 30 minutes, or up to 4 hours.
3. Preheat the grill or grill pan over medium-high heat. Thread the marinated chicken cubes onto the soaked wooden skewers.
4. Grill the chicken skewers for 6-8 minutes per side, or until cooked through and lightly charred.
5. Serve the chicken souvlaki with tzatziki sauce, pita bread, and a side of Greek salad.

Mediterranean Chickpea Stew

Ingredients:

• 2 tablespoons extra virgin olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 1 bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• ½ teaspoon ground cinnamon
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a large pot, heat the extra virgin olive oil over medium heat. Add the diced onion and minced garlic, and sauté until softened and fragrant, about 3-4 minutes.
2. Add the diced carrot, celery, and bell pepper to the pot, and cook for an additional 5 minutes, or until the vegetables start to soften.
3. Stir in the ground cumin, paprika, and ground cinnamon, and cook for another minute to toast the spices.
4. Add the drained chickpeas, diced tomatoes, and vegetable broth to the pot. Bring the stew to a simmer, then reduce heat to low and let it cook for 20-25 minutes, or until the vegetables are tender and the flavors have melded together.
5. Season the stew with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Mediterranean Grilled Vegetable Platter

Ingredients:

• 1 zucchini, sliced lengthwise
• 1 eggplant, sliced into rounds
• 1 bell pepper, seeded and quartered
• 1 red onion, sliced into rounds
• 8 cherry tomatoes
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1 tablespoon chopped fresh herbs (such as thyme, rosemary, or oregano)
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat the grill or grill pan over medium-high heat. Brush the sliced vegetables with extra virgin olive oil and minced garlic, and season with chopped fresh herbs, salt, and pepper.
2. Grill the vegetables for 4-5 minutes per side, or until tender and lightly charred.
3. Arrange the grilled vegetables on a platter and serve with lemon wedges on the side.

Mediterranean Baked Cod

Ingredients:

• 4 cod fillets
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1 tablespoon lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Lemon wedges for serving
• Chopped fresh parsley for garnish

Instructions:

1. Preheat oven to 400°F (200°C). Place the cod fillets in a baking dish.
2. In a small bowl, whisk together the extra virgin olive oil, minced garlic, lemon juice, dried oregano, dried thyme, salt, and pepper.
3. Pour the olive oil mixture over the cod fillets, ensuring they are evenly coated.
4. Bake the cod fillets in the preheated oven for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.
5. Serve the baked cod hot, garnished with chopped fresh parsley and lemon wedges on the side.

Mediterranean Chickpea Hummus

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons tahini
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• Salt and pepper to taste
• Paprika and extra virgin olive oil for garnish

Instructions:

1. In a food processor, combine the chickpeas, tahini, extra virgin olive oil, minced garlic, lemon juice, ground cumin, salt, and pepper.
2. Blend the ingredients until smooth and creamy, scraping down the sides of the food processor as needed.
3. Transfer the hummus to a serving bowl. Drizzle with extra virgin olive oil and sprinkle with paprika.
4. Serve the Mediterranean chickpea hummus with pita bread, vegetable crudites, or as a spread for sandwiches and wraps.

Conclusion

Incorporating these flavorful and nutritious Mediterranean diet recipes into your meal rotation can help you reap the numerous health benefits of this wholesome way of eating while indulging in delicious and satisfying meals. Embrace the Mediterranean lifestyle, savoring each bite and nourishing your body with the vibrant flavors of the Mediterranean region.

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