Some diets are about going without. The Mediterranean kitchen is about the opposite: real ingredients that both taste wonderful and protect the body. Here, Cue Expert Thomas Rode takes us into the kitchen he uses as his foundation, and explains why it works.
A kitchen built on real ingredients
The Mediterranean kitchen has its roots in countries like France, Italy, and Greece, where the focus is on vegetables, herbs, olives, nuts, whole grains, and legumes, with a moderate intake of meat, poultry, and dairy.
It's a way of eating built on real ingredients that provide vitality while also working to protect you. And the most remarkable part is that these ingredients taste excellent when they're put together well.
Olive oil is the foundation
When we talk about the Mediterranean kitchen, there's no getting around olive oil. It's the foundation, replacing margarine, industrially produced vegetable oils, and butter.
Together with nuts, which also contain plenty of good oils, these are fats that protect rather than burden.
Vegetables as the centerpiece
Vegetables are the main component, not merely a side dish, but a load-bearing part of the meal. Herbs take the place of salt, unsprayed lemons add a little sharpness, and whole grains feature in moderate amounts.
Herbs like oregano, rosemary, and basil do more than add flavor, life, and vitality to a meal. They also have anti-inflammatory properties.
Fish, legumes, and oil working together
Fatty fish two to three times a week, supported by legumes like chickpeas, lentils, and beans, and of course olive oil, has always been the foundation of the Mediterranean kitchen. Looking at the state of health across the Mediterranean, much suggests that it works.
All of these elements work together. The fiber from vegetables and lentils, the anti-inflammatory herbs, the omega-3 fatty acids in the fish, and the olive oil all help dampen inflammation and improve cholesterol. It's a way of eating associated with protection against cardiovascular disease and dementia.
Thomas's tips for getting started
Let vegetables carry the meal. Use all those wonderful vegetables, and let them be more than just a side.
Season with flavor rather than salt. Herbs, citrus, and garlic make food delicious while adding beneficial properties of their own.
Get fatty fish in two to three times a week. At least. It's a simple habit you're unlikely to regret.
