Significant reduction in heart disease, improved cognition, longer lifespan…can it all be true? This is why there is so much buzz about the Mediterranean diet. Many sources are calling the Mediterranean Way the best diet lifestyle! So I decided I needed to check it out.

The Mediterranean Diet has evolved over many decades (even centuries!) from the Island of Crete in Greece. Research has shown that Cretans have a very low rate of Western chronic diseases. Their rate of cancer and heart disease has been much lower than American rates.

Key ingredients of the Mediterranean Diet are whole grains and soluble fiber. Soluble fiber is fiber that can dissolve in liquid and form a gel. As a result it stabilizes the digestive process and keeps us fuller longer. Another factor in the Mediterranean diet is limited refined sugar. Refined sugar is tied to type 2 diabetes and heart disease. At Nourish & Charm, we try our best to limit refined sugars in our recipes by sweetening with banana, dates, pure honey and natural maple syrup.

The Mediterranean Way relies heavily on plant-based sources. The majority of protein in this lifestyle comes from legumes and nuts. Low meat consumption and eating mostly plants has proven to improve health. This diet also encourages the practice of rotating colorful fruits and vegetables in order to ensure consumption of a broad range of vitamins and minerals.

The Mediterranean Diet relies on healthy plant-based unsaturated fats. These fats can help reduce heart disease and maintain good health. A few examples of healthy fats are olive oil, avocado, nuts and seeds.

If we are going to take on the Mediterranean way, it is important to change some of our habits. One would be observing portion control. Eat smaller meals more frequently as opposed to 3 or 4 heavy meals. Another important lifestyle habit is regular exercise. The Cretan lifestyle naturally incorporates low impact exercise in everyday life. This includes activities like brisk walking and lifting. Putting regular exercise into our everyday routine has countless health benefits, both mentally and physically.

Finally, strong family and social connections are an important part of embracing the Mediterranean way. That’s where Nourish & Charm comes in. Our mission is to bring together family and friends through healthy food. Cooking for others creates harmony and connection. It’s true!

This Mediterranean diet menu includes a whole host of healthy Mediterranean recipes. It starts with a greens with white beans dip, and follows with the Greek stuffed Portobello mushrooms that can be served as a hearty side or cut up for a starter. Another side dish option is my Mediterranean quinoa salad with Tahini dressing. You could always serve this with a protein and call it a meal. My Greek shrimp scampi is loaded with vegetables and it’s a tasty main dish. And don’t forget to check out my delicious healthy desserts that are perfect for your Mediterranean gathering. The lemon olive oil cake is a delicious, light option and my no-bake almond butter banana cream pie is a little bit more indulgent. For an even easier option, try my chocolate hummus served with colorful fresh fruit.

Enjoy!

xox,
Susan

P.S. Don’t forget to check out my latest environmentally-friendly tip!

Dinner Menu