Due to large variability of the Mediterranean Diet, each local cuisine is filled with local delicacies that are exclusive to the region. Apart from the standard variations of common plates, local specific delicacies are something that should definitely be tried out. Listed below are some of the most well-known local delicacies, certainly worth trying/tasting.

Trahanas

Essentially a mix of grain, crushed wheat, and fermented yoghurt/milk, trahanas is a soup that is very rarely found outside the Mediterranean/middle east region. Local variants make this a delicacy that should definitely be tried. Served during the winter time and usually for dinner, this is a heavy soup that will keep you full for a long time. Try the Cyprus variant which adds halloumi to the soup, making it even tastier.

Pasta al Ragu di Cinghiale

Italian northern regions are famous for incorporating wild boar into their dishes. One such dish is Ragu di Cinghiale. Essentially wild boar mincemeat with a wine and tomato sauce, this dish is a festivities special, usually made to utilize the scrap meat from a wild boar. It provides a very nice smoky taste that is not too heavy to consume.

Pasta al Ragu di Cinghiale

Trout Meuniére

A French dish that incorporates a seasoned, floured and sautéd in butter trout served with asparagus or tomatoes, this dish provides a refreshing look at a fish that is preferred in the mountain regions of France. Certain recipes involved adding sautéd almonds or hazelnuts.

Wild Asparagus with eggs

Essentially what the title says, certain Greek regions and locals in Cyprus, tend to go out in certain times of the year, pick out wild asparagus and fry them with eggs for a side dish to a variety of main dishes. The recipe usually calls for boiling the asparagus with water although certain regions tend to add some white wine to add a more distinct flavor to the dish. Served with a lot of lemon, this dish works as a side dish or as an appetizer to a longer meal.

Cyprus wine sausages

Those who haven’t experienced the sausages made in Cyprus tend to miss a very specific and niche flavour. Although not a Cyprus specific, the wine sausages in Cyprus are an exquisite taste. Essentially prepared with pork and spices and soaked in red wine, these sausages add a completely different spin to what a sausage is.  They are either fried or grilled and they usually accompany a meze dish served at restaurants.

Pastourmas/Pastirma

Although a heavily Middle Eastern dish, Pastourmas is served in areas of Greece and Cyprus. It’s served as a sausage or ham, pastourmas is a heavily spiced meat that is air dried. Usually grilled and with a lot of lemon added, this particular meat is served as an appetizer in Cypriot barbeques. Other varieties of pastourma, mostly Middle Eastern, include pastourma made from beef or camel meat!

Taramas

A local staple in Greek islands and Cyprus, taramas or taramosalata is a creamy pink or white fish roe that is added to potatoes or bread, this particular delicacies acts as an appetiser to dishes that are fish based.  Served and consumed with fish meze especially during the fasting period.

Dolmades/Koupepia

Stuffed vines leaves are a traditional dish that is served in Greece. Vine leaves and often other vegetables are stuffed with rice, olive oil and spices. The Cypriot version included mincemeat. This is definitely one of the most well-known delicacies and should be a must to try for any Mediterranean diet enthusiast.

Dolmades – Koupepia

Rigatoni con la Pajata

This is a dish for those who can stomach it but is definitely a delicacy that is local and should be tried when given the chance. The pasta involved cooking a calf’s intestines after it has been fed mother’s milk. Cooking the intestines with the milk inside results to the milk forming a creamy sort of cheesy sauce that has been cooked with the red meat of the intestines and sometimes other part of the calf. The result is a pasta dish with a smoked and cheesy flavour.

Snails with pourgouri pilaf (Bulgar)

Snails are not only enjoyed in France but tend to be a delicacy all across the Mediterranean. Usually boiled and taken out of their shells, the snails are then added to the pourgouri pilaf, (bulgar), which is cooked in a tomato sauce. The dish is slow cooked and the result is a particular taste that is salty and tomato based. Variation to the dish involve serving the snails in the shell and using toothpicks to pick them out, cooking the snails in an olive oil-lemon sauce and also the standard French butter cooked snails. Some regions in Italy tend to eat them raw, served with a side of onion and adding lemon to them to before consumed.

A side note that some local delicacies such as songbirds or casu mazu are declared illegal and should be careful if offered. Some are illegal for health reasons and others for sustainable/environmental reasons. There are plenty of delicacies to try without involving in illegal activities.  All of the listed above are legal and favourites in the local cuisine.

With all these delicacies Mediterranean diet can hardly ever be boring and with new exciting dishes to try all the times, the diet is an exciting way to expand your culinary experience and certainly a healthy way of living. You need to ensure that these delicacies and temptations follow the Mediterranean Diet rules of the Mediterranean Diet pyramid! Let the adventure begin!

Whenever someone is approached to try a new way of living you often heat the first question, WHY? Why should I adopt the Mediterranean Diet? It surely a surprise to us when people ask they should live a healthy life but nevertheless we tried to find some simple and logical reasons that you may use to convince people to live a healthy life! Mediterranean Diet is tasty, flexible, variable, cheap, healthy, fast and easy to make and much more! Read all about it below and decide for yourselves if it is right for you.

1: It’s Tasty

Mediterranean diet has some of the tastiest dishes that you can have. Incorporating Italian, Greek, French and Spanish cuisines along with influences from Turkish and Middle Eastern cuisines makes Mediterranean diet a tasty diet. Even some unknown cuisines like the Maltese and Cypriot cuisines have very tasty dishes

2: It’s flexible for everyone

Whether you are a vegetarian, pescetarian or have some sort of food allergy, Mediterranean diet is one of those diets that can be tailored and fixed for everyone. Although there are certain staples that form the foundations of the diet, those usually can be substituted to very similar effects. In addition to the low meat consumption in the diet, vegetarians or vegans can easily substitute it or gain their required nutrition from other sources present in the diet.

3: It’s variable

Recipes for similar dishes vary across the entire Mediterranean. For example dolmades (or stuffed vine leaves) are made with mint and no meat in Greece while they include minced meat and no mint in Cyprus. Moussaka and Pastichio vary in different regions of Greece and also in neighboring countries. This means that although you may not like one way of cooking a particular dish but you may like it another at another region.

4: It’s cheap

The diet itself is cheap on principle as it is based on a few similar ingredients. This means that it can be easily done on a budget without compromise taste or quantity. Not only that but usually products have a longer shelf life and can be stored for a while. You can store legumes and olive oil and dried fruits for a long period.

12 Reasons to love Mediterranean diet

5: It’s healthy

Research has shown that Mediterranean diet plays a significant factor in reducing heart issues, lowering cholesterol, act as antioxidants and also helping with irritable bowel syndrome. Due to the high fiber and complex carbohydrate content as well as the white meat preference and the legumes, helps Mediterranean diet users live a healthier lifestyle and provide a solid base for adapting it to your lifestyle.

6: It can be fast to make

Mediterranean diet is a diet whose recipes comes in two forms. Dishes are either very fast to produce or take very long. Although as any Mediterranean local will tell you “food tastes better when it takes the proper time to be cooked”, most of the recipes can be made within 20 minutes thus giving you access to a quick meal when needed.

7: It can be easy to make

Although some dishes require some sort of mastery to perfect, a lot of the recipes available for Mediterranean diet can be easily made and don’t require any advance knowledge of cooking to perfect. This means that recipes can be cooked by anyone at any point which makes it a great diet to put the family on.

8: It has an extensive menu

There are a lot of recipes out there from all sorts of Mediterranean countries. This means that you can go through weeks of different recipes without ever getting bored of eating the same thing over and over again. Enough research can produce over 100 different recipes from different countries thus adding a different cuisine to your kitchen every day.

12 Reasons to love Mediterranean diet

9: It helps with weight management

Due to the constant regime that governs the Mediterranean diet, weight management can be done very easily. By switching to the so called good fats of olive oil as well as whole wheat bread and potatoes your body is getting all the carbohydrates it needs that can be easily burned. In addition to that, the really low number of sweets and the high number of fruits means that you don’t get a lot of sugary desserts.

10: It includes wine!

An essential alcoholic beverage for the Mediterranean diet, wine is often the drink of preference when dining. Red wine has been found to be good for heart disease and white wine is often considered a good antioxidant. Wine is usually served 3 times a week in moderation and it complements the food greatly.

11: It easy to follow when dining out

Most places will usually have a dish that follows the Mediterranean diet. Although it may not be strictly to the letter, it means that you won’t have to limit your outings to Mediterranean restaurants only. This way following the diet won’t impede on your social life.

12: Your friends will love your cooking

Mediterranean diet is meant to be shared. In a traditional Mediterranean cuisine and feasts all involve a large variety of dishes shared equally amongst friends or family. Cooking for them will mean a huge meal that everyone can enjoy and savor. With the flexibility of the diet you can also include vegetarian friends as well and you can make a great party.

So we have given you 12 reasons to love and adopt the Mediterranean Diet. We are sure that you can think of or find many more. The reasons are there. It is a 4000 year old diet with proven benefits. What more is needed for someone to be convinced?

One of the most remarkable aspects of Mediterranean diet is how cheap it can be to sustain you and your family while at the same time is probably the healthiest diet!  Although it varies from country to country and obviously fluctuates depending on product availability, Mediterranean diet can usually be achieved on a relatively low budget using cheap produce.

The cheap side of Mediterranean Diet

Legumes and vegetables tend to be the cheapest products that can be acquired for a Mediterranean diet. Locals tend to favor fresh produce over canned or frozen products but those would do as well. The only thing you need to be careful of is the sodium content as well as whether they are stored with animal byproducts or any sauces.  Stocking up on canned legumes can be a much cheaper solution to fresh produce and although it will influence the taste, the benefits of a Mediterranean diet are still there.

White meat such as chicken and fish usually tends to be cheap to acquire depending on your geographical location. When it comes to fish, choosing fish that can be usually found in the Mediterranean tend to be expensive but choosing other fish with a low fat content usually tend to do the trick. A little bit of research into what kind of species you like and are cheap is often required but usually that’s not hard to do. Cephalopods, such as squid or octopus, tend to vary in availability depending on the season and the place you live but usually cephalopods are quite cheap to acquire. Mediterranean locals tend to have fished fish instead of farmed but farmed fish are cheaper and in abundance so use them if wildlife fish are not available.

What is more, seasonal fruits tend to be cheap as well as whole wheat bread and pasta. A simple tomato with garlic sauce is cheap to make and with easily accessible materials.  Keeping dried herbs and condiments will help you in adding taste to your Mediterranean foods.

Mediterranean Diet for all: Mediterranean Diet on a budget

The expensive Diet

Olive oil is essential to the diet but is usually expensive. An important distinction that should be made here in regards to Olive oil is that virgin olive oil is used for cooking and extra virgin is used in salads. Both kinds usually tend to cost a lot so if you are on a budget, using virgin olive oil on your salads is also okay. With a variety of brands out there it’s important to compare prices and opt for olive oil harvested in the Mediterranean for a more authentic experience. However, as that olive oil tends to be more expensive, choosing a cheaper brand isn’t usually an issue.

Red meat tends to be expensive everywhere. When it comes to red meat, the preference for which animal to consume varies depends on which part of the Mediterranean you are. Beef tends to be consumed more in Spain, Portugal and France while pork and lamb tends to be more predominant in Greece, Italy and Cyprus. Since red meat is rarely consumed, Mediterranean locals tend to prefer prime cuts with areas that are tender but also a little fatty. Although it’s expensive to buy, due to the infrequency, red meat will usually balance out in a budget without making a dent.

Game meat is also something that varies tremendously from region to region. Although venison is consumed across the Mediterranean it is not a staple part of the diet although it is a very healthy substitute to beef. If you prefer venison to beef, then certain recipes from mountainous regions of the Mediterranean may suit your budget and taste better. As for game birds, pheasants and quall are a favorite although they are considered delicacy instead of a staple.  Wild boar is also favored in parts of Italy and Greece but again will probably be expensive. Most game meat tends to be expensive but if it’s wildly available and cheap where you live, it may be worth considering it as an alternative to traditional meat.

Cheese can be expensive as well for the people not living in Greece and Cyprus. Feta and Halloumi can be especially expensive, with other Italian cheeses following suit. The main reason why feta and halloumi tend to be expensive is because they have to be imported from Greece and Cyprus respectively. Feta cheese has now become quite widespread in the USA and may not be as expensive as it used to be but halloumi still is. Consider goat’s cheese as an alternative but we aware that it tends to be fattier and of a different texture.

Living on a budget and planning to adopt a Mediterranean diet isn’t hard when planned ahead and a little research is done. Due to the rarity of expensive food, Mediterranean diet can be perfect for a person with budget constraints and it is certainly healthy.

Preparation Mediterranean diet is a very simple diet to follow if you are properly prepared. Usually centred around legumes and carbohydrate consumption such as potatoes as well as white meat and fruits and vegetables, a Mediterranean diet is easily accessible and can cater to all lifestyles. Main ingredients of Mediterranean diet include:

• Tomatoes
• Cucumbers
• Black olives
• Olive oil
• Lemons
• Onions
• Cheese (usually halloumi or feta)
• Legumes such as peas, black eye beans, red beans, chickpeas and lentil
• Potatoes
• Pasta
• Taro
• Lettuce
• Rice
• Spinach
• Yogurt(especially the Greek style)

How to start your Mediterranean Diet

There are a lot of other ingredients that compromise a Mediterranean diet but the above should be in abundance in your pantry. Identify the best sources for buying them cheap as well as alternatives. In some cases feta or halloumi cheese can be very expensive so it’s good to find other material that substitute it. A very common theme in Mediterranean countries is the fact that produce usually comes fresh and it makes a vast difference in the cooking and taste. A lot of recipes call for herbs to be added but usually the herbs are fresh.  Finding local retailers that carry the necessary herbs and produce on a regular basis will help you maintain the diet.

Diet Schedule Before you start on the diet it is a good idea to create a diet plan for the week. This will help you be organised in your shopping and cooking. Keep in mind that red meat is a rare ingredient in a Mediterranean diet and that fish (especially certain species) and chicken are a lot more prominent. Create a schedule that favours one meat free in regular intervals. Also be aware that even white meat isn’t usually consumed twice a day. After trying some of the recipes you should choose some of the dishes to become staples into your diet. In most households these staples usually come in the form of legumes.

Transition Transitioning from an everyday diet to a Mediterranean diet is easy if you aren’t a creature of habit.  In order to get used to the higher fibre content as well as the complex carbohydrates, incorporating a Mediterranean dish per day will help the transition. It is also important to phase out the red meat. A very simple method of transitioning easily is to have set days for your white and red meat intakes. Usually in Mediterranean countries this is governed by religion but it is good practice to follow. Eventually when the dishes are incorporated into your diet you can plan other recipes and dishes around those. Keep in mind that dishes not traditional to the Mediterranean cuisine don’t necessarily count as diverting from the diet as long as they fill the criteria.

How to start your Mediterranean Diet

Variations Sometimes it may not be easy to cook every meal and this is common for a diet that often requires long cooking or preparation times. A good practice is to include variations of your meals or look for quick recipes that incorporate the main diet elements. For example, black eyed beans in a Mediterranean diet are often accompanied by whole wheat bread and tuna and onion. A good alternative to cooking the beans in a pot is to cook the beans and make a black eye bean-tuna sandwich. A lot of the recipes can be adjusted to fit a faster life style if prepared before-hand and incorporate the main criteria of a Mediterranean diet.

Seasonal changes A good thing to keep in mind in a Mediterranean diet is that there are usually two times of the year where a fasting period occur. This was established with religion but also works great as a body cleanser. The fasting period usually means the exclusion of red meat and dairy products. In some cases it also excludes fish and chicken but may allow crustaceans and cephalopods. It is a good idea to investigate the fasting periods of the Greek Orthodox Church and the Catholic Church to get an idea of when they occur as well as what they allow. This isn’t an obligatory step but will work great if you are interested in getting an authentic experience or want to cleanse yourself.

Alcohol Mediterranean culture and the diet treats alcohol in a very different way that some other countries do. The predominant beverages are wine and beer with some local spirits such as ouzo and zivania occasionally consumed. Alcohol is rarely incorporated in the cooking process itself but instead consumed with a meal or while cooking.  A usual diet includes up to three wine glasses a week. A preference is given to red wine which usually is served during days where red meat is served.

Deserts Deserts usually vary a lot by country but a good guideline is to avoid desserts with a lot of cream and sauces. Usually ice cream (with a preference to sorbet) and some simple cakes, chocolate or preserved fruits constitute a dessert although they are rarely served. Instead there is a preference for coffee and sweet fruits or raisins.  

Losing weight seems to be a headache for a large percentage of the population. Very often people trying to lose weight quickly are desperate and turn to alternatives that are very likely to cause problems.

At first it must be diagnosed by a specialist if there is indeed a weight problem/issue.

The most popular tool used by dieticians is the body mass index (BMI), which can assess the size of the problem. Normal limits on values for healthy adults are 18.5 to 25.0 kg/m². People with a BMI between 25-30 kg/m² are categorized as overweight, with a BMI between 30-35 kg/m² are in the obese category, while values > 35 kg/m² define the category of morbid obesity. BMI is easy to calculate by everyone as follows: BMI = weight / height². Weight must be calculated in kilograms while height in metres. Depending on the category we belong to, we can set an achievable weight goal.

Having already talked about the value of the Mediterranean diet and its effectiveness in weight loss, we can focus on some key points that can help with weight loss effort.

1. Check out your portions. Mediterranean diet always suggests variety of foods without excluding any food group from your diet. However it states to be vigilant in the quantity and frequency of food we consume. Therefore start serving 2/3 of the portion that you use to serve.

Extra tip: change the size of the dishes you use. A smaller dish seems fuller even with a smaller portion of food Instead of a huge dish which needs two servings of food to fill it. And of course we always feel more satisfied with the picture of a full dish.

2. Put vegetables in your plate. A key feature of the Mediterranean diet is the increased consumption of vegetables. Always prefer fresh seasonal vegetables, which are rich source of vitamins, minerals and fiber. Raw, cooked or roasted should always be an indispensable part of your meal. Try to serve vegetables at every meal and ideally they should cover half the plate.

Extra tip: start your meal by eating your salad first and then go to the main meal. This way you will feel saturation sooner and will be easier to sate with a smaller portion of food.

3. Use olive oil. Mediterranean diet is known for recommending the use of olive oil instead of other fats like butter and margarine. Olive oil is very rich in monounsaturated fat and has proven positive effects in our health, while simultaneously enhances the flavour of food.

Extra tip: use it in small quantities because a teaspoon gives us 45 calories. Ideal for cooking, use a 1 tablespoon for each portion of food you are preparing.

4. Get to know fruits. Fruits are an essential part of our daily diet. Mediterranean diet suggests consuming 3-4 servings of fruit per day. Fruits may be fresh or dried. They are usually used as an intermediate snack, because the absorption of their vitamins is better when consumed on an empty stomach.

Extra tip: if you are among people who are bored or neglect fruits, put a little imagination and try some alternatives. Prepare a freshly squeezed juice, a fruit salad, combine them with yogurt, with honey and cinnamon, with nuts, combine them with milk for a milkshake, add them to your salad or even food.

5. Prefer fish. Fish is an important source of protein, but unlike red meat does not contain “bad” animal fat. In contrast it is very rich in omega-3 fatty acids, which are beneficial to the cardiovascular system. People of Mediterranean clearly have the advantage of easy access to seafood, but it is worth following their example, even if it seems a little hard to find the fish you like. Mediterranean diet defines to consume fish 2-3 times per week and preferably the so-called fatty fish such as salmon, sardines, and mackerel.

Extra tip: omega-3 fatty acids contained in fish have a mild antidepressant effect; therefore fish consumption can help you improve your mood.

6. Hydrate yourself. All recommendations for food and portions are substantial, but do not forget the importance of drinking adequate fluids during the day. The recommendations of Mediterranean diet indicate to consume 8-10 glasses of water per day. But beware of liquids that have “hidden” calories. Very often people drink juices, milk, soft drinks assuming that because they are liquids they do not have calories. However one glass of juice equals 120 calories and clearly much more in case it contains sugar. Therefore, prefer water that will quench your thirst without adding any unnecessary calories.

Extra tip:if a glass of water seems a large amount to drink at once, try using a bottle of water. It has been proven easier to consume a bottle of water compared to two glasses of water. Therefore it is a good idea to always carry with you a bottle of water. Drinking even a sip each time it will empty before you realize it.

7. Exercise. Mediterranean diet can help us achieve very significant results. An achievable goal is the loss of about 1 kilogram (2,2 lb) per week by having adherence to the Mediterranean diet, therefore a loss of about 4 kilograms (~9 lb) per month, on average. However, if some kind of exercise is added to your daily programme in addition to Mediterranean diet, you can achieve even better results and more obvious changes in your body.

Extra tip: if the gym does not fit into your mindset, do not use it as an excuse, there many other alternatives, swimming, dancing, bicycle, tennis and many other sports. If you don’t have free time, don’t worry. There is always a solution. Even a moderate intensity walking for 40-60′, three or four times per week is beneficial for the body.

8. Schedule your meals. Try not to let your stomach empty for many hours. Use even a small snack between meals and try not to stay more than three hours on an empty stomach. This will activate your metabolism to work faster and you will be able to regulate your hunger easier at subsequent meals.

Extra tip: make sure you always have available some healthy snacks, in order to avoid other options high in calories at the difficult time that hunger starts. Unsalted nuts, cereal bars, dried fruit, unsweetened crackers are options that you may have in the car, in a desk drawer or even carry with you.

The Mediterranean diet is the expression of healthy eating and protecting our body from chronic diseases, while fulfilling at the same time our daily needs in essential nutrients such as proteins, carbohydrates and fats. Moreover it offers a lot of minerals and vitamins. Legumes are a key component of the Mediterranean diet. The Mediterranean diet is based on the traditional way of eating followed by the Cretans, around 1960s, which leaded in very low rates of chronic diseases (heart disease, diabetes, cancer) and longevity. It is an expression of healthy eating because it meets all the specifications of a healthy diet. In fact it comes to supplement it, highlighting the great value of olive oil and its use, not only in raw and boiled salads, but in cooking as well.

The characteristics of the Mediterranean diet.

The Mediterranean diet is based on:

• High consumption of complex carbohydrates (e.g. whole wheat bread, legumes, potatoes, oatmeal)
• Frequent consumption of fruit and vegetables.
• Very seldom consumption of red meat (2 or 3 times a month).
• Frequent consumption of fish.
• Frequent consumption of legumes.
• Consumption of olive oil, as the main added oil.
• Low consumption of saturated fats (animal fats).
• Daily consumption of red wine, in small amounts (1-2 portions/day).
• Daily exercise.

The Mediterranean diet is presented as a pyramid schematically. At its base are the foods that should be consumed in greater quantities and more frequently (whole wheat bread, pasta, rice, oatmeal, potatoes and other grains). Right above are the foods that should be consumed daily in smaller quantities (fruit and vegetables, legumes and nuts). Moving on, we see that meat occupies less space in the pyramid, which means that it shouldn’t be consumed very often.

Legumes are included in the foods that should be consumed daily, or several days a week, and are therefore an integral part of the Mediterranean diet.

Converting low biological value protein to high biological value protein

The structural units of proteins are amino acids. Today we know 21 different amino acids, which are divided in essential and non-essential amino acids. Our body cannot synthesize the essential amino acids and, so it has to take them from food. The non-essential amino acids can be synthesized by our body. The biological value of dietary proteins is defined by the presence of essential amino acids. Proteins that contain essential amino acids in quantities that are sufficient for the human body are called high biological value proteins. Such proteins can be found in animal foods i.e. meat, fish, eggs, cheese, etc. Proteins that lack one or more essential amino acids are called low biological value proteins and can be found in plant foods, such as grains, nuts, legumes and vegetables. However, the right combinations of plant proteins can produce high biological value proteins, equal to the ones found in animal foods. The ability of proteins to complement one another is known as complementary value of proteins. Such combinations are: grains with legumes (such as lentils and rice, rice and peas, beans and bread), vegetables with legumes, beans with potatoes, tahini and bread, etc.

NUTRITIOUS VALUE OF LEGUMES

 With the term legumes, we describe the ripe and dried fruit of certain plants of the legume family. Legumes can be the main meal in our diet, combined with various vegetables and cereals.

Lentils and chickpeas were known in all Mediterranean countries from biblical times. Flat beans and peas were known in Ancient Greece. White beans were cultivated much later in the Mediterranean and their country of origin is considered to be America.  The legumes mostly consumed in the Mediterranean are beans, lentils, chickpeas, peas, flat beans and split peas. Beans, lentils and split peas can be found in different colors.

The chemical composition of legumes varies, but they are generally considered to be rich in plant proteins, which, like animal proteins, help in the formation and regeneration of body cells. Legumes are also considered to be a good source of carbohydrates (starch). They also contain vitamins as well as calcium, iron, potassium, sodium and phosphorous.  Finally, legumes are an excellent source of fiber (cellulose), as opposed to animal foods (meat, fish, eggs, milk, cheese), which completely lack fiber.

A portion of cooked legumes is approximately 150gr. (equivalent to 70gr. of uncooked product, or a cup of cooked legumes), amount which causes satiety, due to the high fiber content.

Legumes were for many centuries the main source of protein for economically disadvantaged people, who were not able to purchase and consume foods of animal origin. There was, therefore, the misconception that legumes are poor people food, and thus inferior food.

Modern trends, though, of healthy eating contradict these perceptions and suggest we should return to a more traditional way of eating and adhere to the Mediterranean diet, which suggests to consume legumes 3-4 times a week.

PURCHASE, STORAGE AND USE OF LEGUMES

When buying and storing legumes one should be careful:

• to have normal color
• to be stored in a dry and dark place
• to not be stored for more than a year, because they become hard and indigestible

The ways of cooking of legumes are limited and pretty much resemble each other.  What gives them a different taste is the addition of aromatic herbs, which are combined really well with legumes. With the various types of legumes one can cook delicious soups, purees, stews, casseroles, a variety of salads, etc.

Preparation of legumes

For the proper preparation of legumes, one should watch the following:

• Legumes should be cleaned from impurities in them, such as stones or other grains.
• It is necessary to sod them in water before cooking, for about 12 hours. Sodding softens their skin and makes them more digestible. Lentils are a type of legumes that do not need necessarily sodding. Also, sodding can be avoided if we use a pressure cooker.
• We shouldn’t use baking soda while sodding legumes, because it destroys their nutrients and mostly their vitamins.
• Adding aromatic herbs such as celery, onion, laurel, fennel, garlic or thyme, during boiling is a proper procedure, because they stimulate the secretion of gastric fluids, which helps with the digestion of the legumes.
• The addition of salt should be done at the end of the boiling, to prevent the toughness of the skin.
• Legumes should be cooked well before consumed and the water should be changed a couple of times, in order to make them more digestible.
• Many types of legumes can be cooked as a whole or split. Also, they can be cooked with their skin or without it, depending on the recipe. Such legumes are chickpeas, flat beans, lentils, etc.

Since the 1950s, the Seven Country Study suggested that the adoption of a mediterranean diet increases logevity, but may promote overweight and obesity. The Seven Country Study, which took place in Greece, United States, Italy, Holland, Yugoslavia, Finland and Japan, started at the end of the 1940s and attempted to examine the relation between diet and cardiovascular diseases.

It is one of the largest and most longstanding epidemiological studies in the world, which introduced the term “mediterranean diet” in the scientific community, along with its beneficial effects in health.

However, during the 50 years that followed, the total fat intake in the Greek diet increased, as a result of the increased availability of olive oil, as well as the introduction of other sources of fat apart from that. Consequently, the concentration of saturated fat in the mediterranean countries has increased – in fact, it has tripled.

Looking back at the date of all the studies which took place since then, one could say that the current fat consumption in Greece is very high and ranges between 35% and 47%.

Practically, this means that half the calories consumed daily are just from fat.

The consequences of these dietary changes became obvious in the health of the Greek population, which deteriorated within the last thirty years. The prevalence of obesity and diabetes increased and the majority of the adult population is either overweight or obese.

This is also due to the increased calorie consumption, along with the simultaneous reduction of physical activity. All these run counter to the high life expectancy of the Greek population and the low incidence of ischemic heart disease, constituting thus what is known as the “Greek paradox”.

The explanation of the “Greek paradox” might be sought in the protective nature of long term use of olive oil as the main source of fat, since from subsequent studies it has been shown that olive oil reduced the risk of ovarian cancer, peripheral arterial disease, even rheumatoid arthritis.

The term Mediterranean Diet is not exact, simply because there are 16 countries surrounding the Mediterranean and each one of them has adopted its own dietary model. The latter is the result of the influence of culture, economy, religion and other socio-cultural factors.

Mediterranean Diet and Obesity

There are nonetheless common features among these dietary plans, which can be generally summarized in the following:

1. High consumption of fruit, vegetables, legumes, bread and other cereal, beans, grains, potatoes and olive oil as the main fat source.
2. Moderate to low consumption of dairy, poultry and fish and scarce consumption of red meat.
3. The levels of egg consumptions range between zero and four times a week.
4. Moderate to low consumption of wine – preferably red.

The dietary habits of the Mediterranean people include a high percentage of calories coming from fat. This is tough to contribute to the increasing rate of obesity in these countries, a fact which has started to raise concern in the scientific community.

One thing that is typical of the Mediterranean diet is its low content of saturated fat, while more than half the calories coming from fat, offer the mono-unsaturated fatty acids of olive oil.

Mono-unsaturated fatty acids don’t increase blood cholesterol levels, contrary to saturated fatty acids.

Because this type of diet is mainly based on the consumption of olive oil, there have been many concerns about weight gain of the people who follow it. In fact, many researchers have expressed the opinion that the closer the adoption of the Mediterranean diet, the higher the calorie consumption. In our days, when overweight and obesity are a very large problem, this issue is of major importance. Recent findings, however, show that the Mediterranean diet is in no way related with weight gain.

Overweight is a general problem of Mediterranean populations and most likely it is associated with the limited physical activity, coupled with increased calorie consumption.

But, what are the main characteristics of traditional Mediterranean diet? And why so much fuss? Let’s look in more detail:

Certainly the frequent consumption of fruit and vegetables is a must for a healthy body. By frequent consumption we mean 2 or 3 fruit daily and the consumption of vegetables with the main meals (mostly as a salad, but also cooked or boiled vegetables).

The low caloric density of these foods, as well as their content in vitamins, minerals, micronutrients and antioxidants make fruit and vegetables invaluable allies in the struggle against obesity.

Moving on, the daily consumption of cereals and grains is a key element of the traditional mediterranean way of eating. When we talk about cereals and grains, we refer to whole wheat bread and pasta, brown and black rice, couscous, groats, frumenty, etc.

Like fruit and vegetables, the high fiber content of these foods is very important for the proper function of the digestive system and the maintenance of blood glucose in normal levels.

The latter is an important objective in the effort to fight obesity  and to lose weight, as the better the blood glucose is regulated, the lower the risk to store fat in the body.

The general guidelines for adults suggest to consume 8 micro-portions of cereals and grains daily. A micro-portion equals to a slice of bread (25gr.) or have a cup of cooked rice or pasta.

One of the hallmarks of the Mediterranean diet is the consumption of legumes, at least couple of times per week. Legumes are a particularly interesting food group, since they are a good source of plant proteins, without the triglycerides, cholesterol and saturated fatty acids found in red meat. The traditional consumption of legumes combined with grains (e.g. lentils or chickpeas with rice) is an excellent source of high biological value proteins, with low caloric content, rich in antioxidants and fiber.

As for red meat, the mediterranean guidelines suggest to have it no more than once or twice per month, and in a small quantity. People should prefer to focus on fish (1-2 times per week), and poultry (chicken, turkey) or other lean meats (such as rabbit) which should be consumed once per week.

Finally, the beneficial effect of moderate alcohol consumption in the heart function is translated into 1 glass of red wine for women and 2 glasses for men, per day.

Apart from the beneficial role of Mediterranean diet, keeping a healthy weight and having a good health altogether also depends on a high physical activity level. The increase in obesity that is observed the last years shows the need for a change in our diet and to start applying a mediterranean way of eating and living.

Greek salad is a traditional dish of Greek cuisine and is perfectly compatible with the Mediterranean diet, as a matter of fact is part of it!! Greek salad is known in most countries of the world by its name and is a popular dish for tourists in Greece. During summer months the Greek salad can become the main meal for many people. It’s a full meal since it includes components of all food groups, while it is perfectly combined with wholegrain bread or rusk.

The ingredients of the Greek Salad include seasonal vegetables: tomato, cucumber, onion, pepper, olives and olive oil. The composition is completed by a piece of feta cheese and of course oregano which is added to the end on top. It is a tasty, nutritious and refreshing salad on hot summer days. But what is the secret that makes the Greek salad valuable plate of the Mediterranean diet?

Let’s examine the nutritional value of each of the components of the Greek Salad  separately

Tomato: Tomato is particularly important because of its increased content of lycopene, which belongs to the family of carotenoids and has strong antioxidant activity. Lycopene belongs to the essential nutrients, because the human body cannot synthesize it by its own. Tomato is one of the main sources of lycopene, which is also responsible for the bright red color. Lycopene has been studied intensely in recent years with the results showing an antitumor effect which in essence fights cancer. The bioavailability of lycopene is greatest when tomatoes are cooked (due to heat) and when accompanied by a fatty substance (it is fat soluble). Tomatoes also contain various other elements and vitamins such as vitamin C and E, folic acid, selenium, potassium.

 Cucumber: Cucumber is the second basic component of Greek salad. Cucumber is more than 90% water and that’s the reason that contains just a few calories. This low calorific value is that has made it popular in all diets and weight loss efforts. Cucumber is not only a refreshing vegetable of the Mediterranean diet, but it also contains some vitamins such as C, B1, B2, folic acid, while vitamin A is found in its husk. Its peel has a high fiber content that contribute to the smooth bowel function.

 Pepper: pepper is a vegetable which we can be found at about 50 different species. In the Greek salad is usually used sweet pepper. Whatever the type, pepper is rich in vitamin A and vitamin C, which is known for its antioxidant effect and protection against colds. Indeed, vitamin C in peppers is comparable to the amount found in oranges. When pepper is consumed raw, it preserves its vitamin content.

Onion: onion might be causing us tears when we peel it and leave us with an unpleasant breath, but it’s an essential component of Greek salad, and Mediterranean diet in general. It has a strong aroma and distinctive flavour and was known from ancient times. Since then it was considered to have a therapeutic effect. Its important properties have been proved through studies that showed an increased content of flavonoids, which have antioxidant properties. It is considered that onion has anti-inflammatory and antibacterial properties, while its content to vitamin B6 can help reduce levels of homocysteine ​​in the blood and thus prevent cardiovascular disease.

 Olive: olives are a basic detail of the Greek salad. They are perhaps one of the most famous features of the Mediterranean diet. Rich in vitamins A and E, known for their antioxidant effect as it was mentioned earlier. There are many different varieties of olives, so there are differences depending on where you are. Do not forget they are a high-fat food and therefore overconsumption might promote weight gain

 Feta cheese: feta is undoubtedly the most famous Greek cheese worldwide. Therefore it could not be missing from such a typical dish of the Mediterranean diet. It is the component that completes its flavour and of course is the main protein source of the dish. It is made from sheep’s or goat’s milk, white in colour and salty taste. As all dairy is rich in calcium, required for healthy bones and teeth, but is also high in fat and sodium, and consequently people suffering from hyperlipidaemia or hypertension must be very careful with its consumption.

 Olive oil: Olive oil is the base oil used in the Mediterranean diet. It is very rich in monounsaturated fat, vitamin E, and polyphenols. It is known for the antioxidant effect by reducing levels of LDL, while maintaining unaffected the levels of HDL. Moreover olive oil has antitumor activity, protects against blood thrombus and cardiovascular disease and appears to reduce blood pressure. When olive oil is consumed raw it retains all the nutritional properties and for this reason is a basic ingredient of Greek salad, enhancing the flavour, but also its nutritional value. Its calorific value is high and therefore the amount used must be limited.

 Oregano: sounds as a detail, but is rather the detail that makes the difference. The intense aroma is due to the presence of essential oils, which beyond the significant enhancement to the flavour of the dish, also provide a strong antibacterial and antioxidant effect. At the same time it contributes to the overall fiber intake of the dish.

Of course we must not omit to mention that Greek salad, is almost always combined with bread or rusk without these being a key component of the dish, but rather necessary accompaniment.

We conclude that Greek salad is a typical meal of the Mediterranean diet. It combines protein, fat and starch with high nutritional value. Caution is certainly needed as it was discussed above, in fat as it can dangerously increase the caloric content of this salad. Also attention is needed in the amount of starch that is used (bread or rusk) because along with the olive oil are a dangerous combination of high caloric value. The calorific value of Greek salad, as described, is approximately 400-500 calories.

So, do not be confused by the name “salad”. If you are going to consume the entire serving it should better be your main dish. Alternatively, share it with someone else and use it accompanying to your main meal. As we say in the Mediterranean: everything in moderation!

The continuous increase in the rate of overweight and obese individuals necessitates the finding of an effective solution against obesity and its related problems such as diabetes, hypertension, and cardiovascular disease. Constantly new diets appear, that promise fast and impressive results, leading the world in exhausting procedures with immediate but temporary results, which often exacerbate the problem.  Multiple studies examine the most appropriate and effective dietary regimen for weight loss, but also for the long term maintenance. The Mediterranean diet has also been tested extensively and has been found effective in the prevention and treatment of obesity.

Characteristics of the Mediterranean diet:

 Before analyzing the benefits of the Mediterranean diet on weight loss and obesity prevention, let’s remember its main characteristics.

• Carbohydrates should be the main source of energy during the day. We prefer the consumption of complex carbohydrates that contribute to better regulation of blood sugar levels. This group includes bread, cereal, oats, pasta, rice, potatoes, corn, and bulgur. Of course always prefer whole grain products that are rich in dietary fiber.
• Increased consumption of fruits. We need three to four servings per day. It is a food group very rich in vitamins, minerals, fiber, antioxidants.
• Increased consumption of vegetables. Vegetables are a basic source of fiber for the body. We have to consume vegetables with every meal. Always prefer seasonal vegetables and use them raw, boiled or roasted.
• Increased consumption of legumes. Also rich in fiber and plant-based protein, are a key feature of the Mediterranean cuisine. We can prepare them as a main meal or as salad.
• Consumption of white meat over red. Prefer poultry and fish. Fish, ideally consumed twice per week, as they are very rich in omega-3 fatty acids. Red meat is used a few times per month because of the increased content of animal fat.
• Regular consumption of dairy products, but with attention to their fat content.
• Increased content of monounsaturated fatty acids. The high ratio of monounsaturated fatty acids over saturated is a main characteristic of the Mediterranean diet. This is the reason that the specific diet recommends daily use of olive oil in salads and other dishes.
• Finally, moderate consumption of red wine, which because of flavonoids, has strong antioxidant effect and proven beneficial action on cardiovascular system.

Benefits of the Mediterranean Diet:

 There are several studies concluding that adherence to the Mediterranean diet can lead to weight loss or to prevent weight gain. Of course there are physiological explanations for how the key elements of the Mediterranean diet may be protective against weight gain. The Mediterranean diet is rich in foods of plant origin, which provide an increased percentage of fiber in the body. Dietary fiber has been found to increase the feeling of satiety, through prolonged mastication, increased gastric distension and increased cholecystokinin release. Therefore, the portion of food being consumed is smaller and energy balance easily maintains stable.

Additional key factor in weight gain is the energy density of the food we consume. Foods with high caloric value, which are usually more palatable, do not help regulate appetite and hunger, leading to overeating and of course weight gain.

In contrast, the Mediterranean diet has a low energy density and relatively low glycemic load, compared to other diets, facilitating the feeling of satiety and thus preventing weight gain. Respective characteristics can also be found in a low-fat diet, however, the Mediterranean diet has some key features that differentiate it.

First of all, the recommended ratio of fatty acids. The Mediterranean diet is low in saturated and trans fatty acids, which are responsible for increasing cholesterol, and high in monounsaturated fat such as oleic acid of olive oil, which is proven to have significant health benefits. Considered that improves insulin sensitivity, it results in the regulation of blood sugar and insulin levels. Olive oil is therefore a basic component of the Mediterranean diet. It is very rich in antioxidants helping to strengthen health. Simultaneously it gives flavour to dishes of Mediterranean cuisine, as it is recommended for use in salads and cooking over other oils and fats.

Moreover, the Mediterranean diet is highly palatable making it quite easy for someone to comply and achieve weight loss. It has been found that dieters had a better adherence to Mediterranean diet compared to other diets.

Weight Loss:

Specifically for weight loss, the Mediterranean diet has been found that is not associated with obesity and moreover, is an essential dietary regimen for weight loss in overweight and obese individuals.  Furthermore, study showed that it was effective in weight loss when combined with energy restriction, physical activity and compliance for more than 6 months.  In addition to weight loss, Mediterranean diet is a basic form of dieting because of the ability to help in better glycemic control.

It is also very important the fact that the Mediterranean diet achieved greater weight loss compared to low fat diet and monitoring of 24 months proved a longer lasting effect.

The almost nonexistent weight relapse that was found during the study makes it perhaps the best alternative for weight loss in moderately obese and overweight people.

In conclusion, whether you live in the Mediterranean or not, if you want to achieve weight loss, try to comply with the rules of the Mediterranean diet and you can have all the benefits mentioned above.

Bibliography:

1. Esposito K, Kastorini CM, Panagiotakos DB, Giugliano D. Mediterranean diet and weight loss: meta-analysis of randomized controlled trials. Metabolic Syndrome and Related Disorders 2011; 9(1): 1-12

2. Iris Shai, R.D., Ph.D., Dan Schwarzfuchs, M.D., Yaakov Henkin, M.D., Danit R. Shahar, R.D., Ph.D., Shula Witkow, R.D., M.P.H., Ilana Greenberg, R.D., M.P.H., Rachel Golan, R.D., M.P.H., Drora Fraser, Ph.D., Arkady Bolotin, Ph.D., Hilel Vardi, M.Sc., Osnat Tangi-Rozental, B.A., Rachel Zuk-Ramot, R.N., Benjamin Sarusi, M.Sc., Dov Brickner, M.D., Ziva Schwartz, M.D., Einat Sheiner, M.D., Rachel Marko, M.Sc., Esther Katorza, M.Sc., Joachim Thiery, M.D., Georg Martin Fiedler, M.D., Matthias Blüher, M.D., Michael Stumvoll, M.D., and Meir J. Stampfer, M.D., Dr.P.H., for the Dietary Intervention Randomized Controlled Trial (DIRECT). Group. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The new England journal of medicine. july 17, 2008 vol. 359 no. 3

3. Lluís Serra‑Majem.Efficacy of diets in weight loss regimens: is the Mediterranean diet appropriate? POLSKIE ARCHIWUM MEDYCYNY WEWNĘTRZNEJ 2008; 118 (12)

We’re already in the middle of summer and the fruits of the Mediterranean are already ripe. There are many summer fruits in the Mediterranean diet. Their common trait is the intense presence of sugar and water, as well as their amazing taste, which makes them a true temptation. People who want to keep a healthy diet, with the principles of the Mediterranean diet, should consume them daily. In this article we will review two of the most popular Mediterranean summer fruits: Watermelon and Cherry.

Watermelon, the king of the summer

In the heart of summer and the takeoff of mercury, watermelon is an oasis of freshness with its rich taste and strong aroma. Either on its own or along with some feta cheese, it is a satisfying snack or a light dinner, with a beautiful color combination.

Watermelon is one of the kids’ favorite fruits, due to its sweet and refreshing taste, its high concentration in water, as well as its plethora of vitamins.

It is rich in vitamin A, C and B6, thiamine, lycopene and potassium. It should be eaten when it is ripe, otherwise these micronutrients are in lower levels.

Health benefits

Watermelon is an excellent source of antioxidants, as it contains vitamin C, beta carotene, as well as bioten, thus contributing in the protection of our body against several types of cancer. Also, it contains vitamin A, which is important for better vision and helps fight infections as it strengthens the body cells. As for vitamin C, it helps the body’s defense system against infections, while protecting from oxidative stress and metabolic products that accelerate the aging process. Watermelon also contains vitamin B6, which contributes to the synthesis of neurotransmitters in the brain, leading to better mental and psychological health. Moreover it is rich in potassium, which helps regulate heart function and blood pressure, yet having a diuretic effect.

Last but not least, watermelon is rich in lycopene, a substance which is believed to have antitumor activity and has been of particular concern to researchers the last years. Lycopene found in watermelon has powerful antioxidant effects and is more bio-active and available for our body compared to the lycopene found in tomato, which is the most well-known representative of lycopene. More specifically, lycopene neutralizes free radicals formed during the cellular metabolism. Its effect is really significant when it comes to cases of prostate cancer, while, at the same time, it has beneficial effects on the cardiovascular system.

In conclusion, watermelon is a notable source of beneficial nutrients with important protective and beneficial effects on our health. It is also known from the ancient years to have cosmetic properties, which we still use today, making face masks with watermelon rinds.

How to buy, preserve and consume watermelon

First choose a watermelon that has symmetrical round shape without dents or nicks and with an adequate weight (varieties consumed today can reach a weight of several pounds). Finally, turn it over and find a spot on the watermelon is yellow. This is the point at which the watermelon rested on the ground when matured.  Regarding its preservation, it should be stored in the refrigerator, with some membrane preserver, and not cut in pieces, as it gets dehydrated and its flavor is altered.

It can be consumed cut in slices or in fruit salads. You can also blend it to make a smoothie or a fruit punch. In the Mediterranean, it is often eaten with white feta cheese or Halloumi cheese and bread as a main course.

Cherries: rich in taste and nutrients

Cherries give our body a variety of nutrients, vitamins and minerals, thus contributing to its proper functioning, as well as the prevention and treatment of many illnesses and degenerative diseases. They contain minerals, fiber and oleic acid. They are also rich in vitamins A, C and B, in potassium, calcium, phosphorus, iron and copper. One cherry gives 4 calories. Cherries are part of the Mediterranean Diet.

Health benefits of cherries

Cherries are rich in phytosterols, which belong to the group and sterols are natural constituents of plants. These are substances that do not give energy and thus do not contribute to caloric intake of the body. Many studies, however, have shown that the intake of adequate amounts of phytosterols leads to a reduction in total blood cholesterol. This occurs either by reducing intestinal absorption of food ingested cholesterol or by changes in the metabolism of cholesterol in the intestinal cells.

Cherries increase the body’s natural defenses against disease and have antiseptic properties against inflammations and infections. A research on the therapeutic value of cherries claims that their juice is a powerful antibacterial agent against dental caries. More specifically, it was found that cherry juice suppresses by 89% the activity of the enzymes that lead to plaque formation, i.e., the initial symptom of caries.

Another important action of cherries is that they significantly reduce mental fatigue, which makes them especially useful to students in the exam periods at the end of the school year, which is when they can be found in abundance. They also have corresponding effects on physical fatigue, mainly due to ash mineral salts they contain, which increase the alkaline reserves of the body.

Moreover, cherries are conducive to the good functioning of the intestine, while they have laxative action, mainly because of the fiber and organic acids they contain. Additionally, because of their content in minerals, they relieve the symptoms of rheumatoid arthritis and gout.

Finally, cherries are particularly rich in a certain type of plant chemicals called anthocyanins, which give them their characteristic red color. These chemicals are known to neutralize carcinogens. Also, in other studies (University of Michigan) anthocyanins were found to increase by 50% the production of insulin from pancreatic cells. Therefore, eating cherries may also help cancer and diabetes prevention. More specifically, anthocyanins, due to the increased insulin secretion, could impart a better glycemic control by preventing the hyper- or hypoglycemia and -consequently- diabetes.

How to buy, preserve and consume cherries

Cherries have round shape and their skin is smooth and glossy. They are small in size and their color is different depending on the variety. Look for cherries that are not scratched, deformed, moldy or shriveled.

Buy only the amount of cherries you want to eat in the next few days. To keep them fresh, put them in the refrigerator. The moisture of the refrigerator helps them stay fresh for a longer period of time. Before you consume them, you should wash them with a lot of warm water.

Cherries are mainly consumed as raw, fresh fruit. There can also be found canned and are used in pastry, usually in tarts or cakes. They are also used as jams or preserves, which are made of all varieties. Their pits are used to give flavor to ‘brandy’. Finally, bitter black cherries are used to make Kirsch, Cherry Brandy, and other alcoholic beverages.

 Watermelons or cherries, peaches, apricots or melons, the summer fruits of the Mediterranean are in their best season and are full of beneficial traits. So, make your pick, and enjoy sweet and fresh Mediterranean flavors all summer by simply following the Mediterranean diet!

How would your holidays be while visiting a Mediterranean country? Except the hot days and sunny places, besides the golden beaches and the green-blue transparent waters, what would you eat? Well when we are thinking of the –upcoming- summer, first and foremost in our minds is the increased consumption of water, Mediterranean vegetables and fruits (and their juices) of this splendid season. Summer particularly in Greece, Cyprus, Israel, Egypt and Morocco can be very hot and the rising temperature results in increased need of fluids, fruit and vegetables (which contain plenty of water). You see, our water and electrolytes are being discharged from the body and thus disrupting the balance of body fluids, energy balance and more.
Beginning with fluids
For this reason you should drink plenty of water (1-2 litres a day depending on the person’s weight), even if you are not yet thirsty, because thirst is an indicator of dehydration already. Indeed, thirst is the first “bell” that rings when our body starts to dehydrate. Water is preferable during the day as well as natural fruit juices and raw vegetables. They are especially rich in water. Just think that on average 85-95% of their weight is water. So they help a lot to improve hydration levels in our body.

Continuing with Seasonal Fruits and Vegetables

Also fruits and vegetables are sources of vitamins, minerals and fibre (cellulose), becoming the second major food group of the Mediterranean Nutrition Pyramid and Diet. They contain no proteins and fats, but enough carbohydrates that will give you energy to endure the morning swim and the night’s dancing exodus!

Most fruits should be eaten with their skins, firstly being washed very well. Cellulose of their peel is valuable for our organism. All red, yellow, green and black fruits contain much vitamin A. Most of the seasonal fruits are rich in vitamin C (eg cherries, strawberries, watermelon, and cantaloupe). Generally, however, fruits are very good sources of several vitamins and minerals and therefore there is no balanced diet without fruits and vegetables.

Also, because fruits contain mostly simple carbohydrates, they quickly raise glucose levels in the blood, making it ideal snack in between meals for instant energy. As a rule we could say that fruits and vegetables should be our allies any time during the day, as they can easily be combined with lots of foods and be part of uncountable dishes. Try fresh and cool recipes with fruits: In Greek yogurt, in salads, with ice cream, in fruit punches, in cocktails, as a dessert, in breakfast, as snack or cider and so on… Any daily nutritional plan rejecting the above should be criticized as unbalanced and away from the real Mediterranean summer.

Vegetables on the other hand, contain usually more water than fruits; have fewer carbohydrates but still many beneficial micronutrients such as vitamins minerals etc and the can be freely consumed. Try a breezy salad, or grab a tomato, some feta cheese and few thin bread slices and enjoy a light yet nutritious meal at the beach!

For all those reasons, seasonal fruits and vegetables should be an integral part of our daily summer diet. Generally 5-6 servings of fruit and 4-5 servings of vegetables a day meet our needs and provide a beneficial effect both in appearance and to our health.

The basic colors are 5!

White, green, purple, orange and red distinguish more fruits and vegetables and classify their components based on respective beneficial actions. Accordingly, we will list those which are already going through the season. The list below will list basically Mediterranean Diet fruits and vegetables.

Don’t be shy, try them!

It is advisable to choose seasonal fruits and vegetables to be as natural as possible (without drugs or hormones). The table below gives some lists for summer fruits and vegetables:

April-May:

Pears, apples, oranges, artichokes, peas, beans

Fresh Onions, Dill, Carrots

Zucchini, Lemons, Cherries, Strawberries, Lettuce

June-July:

Peaches, Nectarines, Watermelon, Melon, Pears, Plums, Medlar, Beans, Tomatoes

Zucchini, Wild greens, Eggplant, Cucumber

August-September:

Figs, watermelon, melon, vanilla, burnela, Cherry-plum

Yam, Grapes, Zucchini, Tomatoes

Here is a quick and fresh –like a summer breeze- recipe with seasonal fruits!

Budino di fragole (strawberry pudding)

You will need:

500 gr. strawberries
250 ml cream (full)
150g. Sugar
30g. Unsalted butter
125 ml milk
125 ml sangria
1 pinch salt
3 sheets of gelatin (5 g.) Or 1 sachet of gelatin powder

How to do it

After warming the cream with the sugar over medium heat, add the butter.

Dissolve in the warm mix the gelatin sheets (which have previously been softened in cold water)

Put the strawberries in a blender with a little salt, the hot mix, the milk and the sangria and blend for at least 5 minutes.

After putting the mixture into a form or a bowl, put it in the fridge and leave it for 24 hours.

A few more secrets

If you are using gelatin powder then you have to first dissolve it in cold water, leave it for 5 minutes and then add it into the hot mixture, stirring well vigorously.

You can skip the sangria and put extra 250ml milk so that kids will be able to have some pudding!

Conclusion

Fruits and vegetables should be an integral part of our diet, especially the seasonal ones. Following the Mediterranean Diet you will have this automatically!  They contain vitamins, fiber, minerals and thousands of other active phytochemicals, that when offered to our body, act in synergy and promote health, reducing the risk of various diseases. And for this reason they should be consumed liberally. Add to that the taste, variety, colors, dishes and innumerous recipes and ways that you can enjoy fruits and vegetables every single moment of your day and there you have it, your “Recipe of Life”!

Chios mastic gum – or mastiha, as it is called in Greece – is a natural resin that is extracted from the trunk of a tree that grows in the Greek island of Chios, the mastic tree (Pistacia lentiscus var. Chia). It has and off-white/off-yellow color and is semi-transparent or completely transparent and it is part of the Diet of the Greek people, and in essence part of the Mediterranean Diet.

The tree is fully grown when it is 40-50 years old and can live for 100 years. A resinous exudate is produced after longitudinal incisions made at close intervals from the base of the trunk up to the thicker branches of the tree. Once the resin is coagulated, chios mastic gum is produced. After the fifteenth year, the tree produces 60-250gr. – and very seldomly up to 400gr. – per year. The exclusive production of mastic gum in Chios island is due to the temperate climate of the island, as well as the underwater volcanos and the limestone terrain. There have been efforts to cultivate this variety of mastic tree in other countries, but without success and it therefore remains a Chios product of origin!

The properties of mastic gum have been discovered since the ancient years and it seems that it has been part of the ‘’Greek flavoured’’ Mediterranean Diet. The first references come from Herodotus, the 5^th century BC. Many ancient writers mention the therapeutic properties of mastic gum, such as Dioscourides and Galenus. Its pharmaceutical properties were also known to Heppocates. In ancient Rome, people used toothpicks made of mastic trees, in order to whiten their teeth. In ancient Greece, people chew the dried resin that came from the bark of the mastic tree. Moreover, medical recipes have been found, in which it is shown how they used mastic gum to treat different diseases.

The produciton of mastic gum takes place from June to September. The taste of mastic gum is at first bitter, the bitternes disappears though as you keep chewing and its particular aroma gives a special taste. Its hardness depends on a lot of factors, such as temperature, its exposure time and the size of the mastic “tear”.

HEALTH PROPERTIES of the Mastic gum

Chios mastic gum has a very strong anti-inflammatory effect, due to the eleanolic and oleanolic acid it contains, which acts healing in inflammations, such as periodontitis, esophagitis, gastritis, duodenal ulcer, colitis and hemorrhoids It also helps combat indigestion and bloating. Chewing mastic gum stimulates saliva and gastric fluid production, which facilitates digestion.

Also, mastic gum is used to soften tumors in the rectum, breasts, liver, parotids, spleen, stomach, intestine and esophagus. It has analgesic, aphrodisiac, diuretic and haemostatic action – it is also used to treath diarrhea in children. It is the traditional remedy for bad breath, gingivitis, abscesses, acne, cancer, ulver and mastitis.

Recent studies show that even a small amount of chios mastic gum (1mg/day for 2 weeks) can heal peptic ulcer caused by they bacterium Helicobacter Pylori, because of its antimicrobial action. Equally important is its effect on the liver, where it appears to activate the absorption of cholesterol, thereby reducing its concentration in the blood. That is how cardiovascular risk is reduced. Mastic gum also has diuretic properties. In vitro studies have proven that chios mastic gum inhibits the oxidative action of LDL cholesterol, and has the highest antioxidant effect compared to other resins and gums, protecting thus the cardiovascular system. Its antioxidant action leads to a reduction in the levels of cholesterol deposited on the tissues, resulting in a reduced rate of atherogenesis and reduced risk of heart disease and various types of cancer.

Chios mastic gum contains two very importan acids, ursolic and oleanolic, which are responsible for its antimicrobial, antivirus, anticancer, hepatoprotective, anti-inflammatory and anti-ulcer action.

Another important action of mastic gum is its use in the hygiene of the oral cavity. It is one of the raw materials used to manufacture toothpaste, washing solutions and mouth fresheners, because it offers clean breath, while it seems to act against plaque formation and to protect the oral cavity.

Mastic gum is rich is certain polyphenols, which combined with all its other ingredients, has beneficial health properties. The polyphenols found it chios mastic gum reduce blood glucose and blood cholesterol levels, protect epithelial cells of the respiratory system, increase HDL cholesterol and reduce LDL cholesterol levels, while they have anticancer action and anti-allergenic properties.

USES OF MASTIC GUM

In the Koran, Muhammad recommends mastic gum to believers – and perhaps this is the reason for the high consumption of it in the Islamic world. Muslims used to add a small amount of mastic gum powder in bread dough to give it a pleasant aroma. The Egyptians smoked from clay pots, which contained water with mastic gum.

In medicine, chios mastic gum is used in ointments against burns, frostbite, skin diseases and in the production of skin patches. In recent years scientists study its use against stomach ulcer caused by Helicobacter pylori, while they also study its use in diabetes and in the treatment of increased blood cholesterol and triglycerides. It is also believed to be a preventive agent in Chron’s disease.

In surgery, mastic gum and rosin, which is a mastic derivative, are used for the production of sutures, which are absorbed by the body.

In dentistry, it is used for dental hygiene and as an oral antiseptic. Chewing chios mastic gum also helps the maintenance of gums in good health. Moreover, it moistens the oral cavity by stimulating saliva secretion and gives a pleasant odor in the mouth, helping thus against bad breath. The regular use of mastic gum seems to limt plaque formation. Also, it is used as a component of dental fillings and denture molds.

Mastic gum is also used in perfumery, in cosmetic facial creams – due to its ability to cleanse the face – in the textile industry as a color stabilizer and in pastry to prepare sweets and pastries. It is also used as a seasoning in Mediterranean cuisine, as well as in beverages and alcoholic drinks.

In conclusion, Chios mastic gum is a unique product of the Mediterranean, which, apart from its unique flavor, helps maintain our good health. The exclusive production of mastic gum in the island of Chios is one of the products that the Greek land has to offer to all mankind.

The Mediterranean diet is a proven healthy eating pattern, contributing to a balanced diet and simultaneously it strengthens the immune system and health of the body. Τhis also applies to younger ages. The Mediterranean diet is a diet plan that is proposed in childhood, contributing both to better weight control and better health of children. Several studies have been conducted examining the effect of the Mediterranean diet on weight and health status of children at early age.

However, research in children in Italy showed that only 5 % of children had strict adherence to the Mediterranean diet. 62.2 % had a moderate compliance, while 32.8 % had poor. This low percentage of children following  the Mediterranean diet was due to the low consumption of fruits, vegetables, legumes, dairy products, but also because of the high intake of commercial products for breakfast and dessert.

Some of the factors that seemed to affect the compliance to the Mediterranean diet in childhood according to the survey, were: if the children ate at school, if they ate breakfast with the rest of the family, if they had free access to food, the availability of  fruits  vegetables and legumes in the house, if they liked vegetables, education level of mother, the time spent in front of a screen (screen time) and population size of place of residence .

Another study in eight European countries also led to the conclusion that younger populations in the Mediterranean have already taken the wrong path forgetting the habits of the traditional Mediterranean diet and adopting more strongly habits of western countries. Therefore, despite the fact that the Mediterranean diet is inversely associated with childhood obesity, unfortunately, it is often not respected by children living in the Mediterranean region.

However, there are promising results from studies in children residing in Crete. Most of them seemed to have moderate to high compliance to the Mediterranean diet. The most important finding is that this regular and frequent consumption, consistent to the plan set by the Mediterranean diet, may have a beneficial effect against symptoms of wheezing, rhinitis , asthma and atopy. Such findings have also resulted from earlier studies for the positive effect of citrus, apple and tomato, against asthma and allergic rhinitis.

 This study showed that children in Crete consume large quantities of locally produced fruit and vegetables. Specifically it was found for the first time that extracts from the skins of red grapes contain a rich mixture of polyphenols, which possibly through their antioxidant action, make grapes important against rhinitis and asthma .

Moreover, the increased consumption of nuts also had a positive effect against symptoms. Nuts are a very rich source of vitamin E, known for its antioxidant properties. They are also very rich in magnesium, which has been found to have a protective effect against asthma and pulmonary function .

In contrast, the consumption of margarine appears to act positively to onset of symptoms. Specifically when margarine is consumed on a weekly basis, it aggravates the symptoms of asthma and allergic rhinitis.

It is noteworthy that similar results have emerged for the protective effect of the Mediterranean diet against wheeze and atopy in children, when mother had a strict adherence to the Mediterranean diet during pregnancy.

Specifically, it was found that the concentration of selenium and iron in the umbilical cord is negatively associated with wheeze and eczema in childhood. This has also been proved for the intake of vitamin E from mothers during pregnancy. Other studies have found a positive effect on allergy when there was increased consumption of apples and fish during pregnancy. Therefore it is indicated, that when the mother has a great compliance to Mediterranean diet during pregnancy, exposes the fetus to a number of antioxidants . These in turn offer their protective action in the lung function. Such antioxidants can be found in whole grains, fruits, vegetables, legumes, food groups that are defined by the Mediterranean diet.

Allergic diseases often occur within the first month of neonatal life. The processes that lead to allergic reactions may begin early in the development of the fetal immune. This means that the mother’s diet during pregnancy may be more important than diet in early childhood.  All the essential nutrients taken from mother’s food consumption are transferred through the placenta to the fetus, strengthening the immune system of the fetus. Therefore, the study concluded that mother’s adherence to the Mediterranean diet was more important for the protection against allergies, wheezing and atopy than diet in childhood.

The results of these recent studies are actually very optimistic and pave the way for further study on the effect of the Mediterranean diet on childrens’ weight and health.

Given our present data, Mediterranean diet should be supported as part of obesity prevention strategies in the European Union. This will also benefit childrens’ health. Certainly it is equally important to improve the eating habits and nutritional knowledge of the whole family, in order to help children adopt a healthy eating pattern that is consistent with the plan of the Mediterranean diet.

Bibliography:

1. Roccaldo R¹, Censi L, D’Addezio L, Toti E, Martone D, D’Addesa D, Cernigliaro A; the ZOOM8 Study group. Adherence to the Mediterranean diet in Italian school children (The ZOOM8 Study). Int J Food Sci Nutr. 2014 Feb 17. [Epub ahead of print]

2. Tognon G¹, Hebestreit A², Lanfer A², Moreno LA³, Pala V⁴, Siani A⁵, Tornaritis M⁶, De Henauw S⁷, Veidebaum T⁸, Molnár D⁹, Ahrens W¹⁰, Lissner L¹¹. Mediterranean diet, overweight and body composition in children from eight European countries: cross-sectional and prospective results from the IDEFICS study. Nutr Metab Cardiovasc Dis. 2014 Feb;24(2):205-13. doi: 10.1016/j.numecd.2013.04.013. Epub 2013 Jul 17.

3Chatzi L¹, Torrent M, Romieu I, Garcia-Esteban R, Ferrer C, Vioque J, Kogevinas M, Sunyer J .Mediterranean diet in pregnancy is protective for wheeze and atopy in childhood. Thorax. 2008 Jun;63(6):507-13. doi: 10.1136/thx.2007.081745. Epub 2008 Jan 15.

4. Chatzi L¹, Apostolaki G, Bibakis I, Skypala I, Bibaki-Liakou V, Tzanakis N, Kogevinas M, Cullinan P. Protective effect of fruits, vegetables and the Mediterranean diet on asthma and allergies among children in Crete. Thorax. 2007 Aug;62(8):677-83. Epub 2007 Apr 5.

Cinnamon, nutmeg, pepper, saffron…Spices give a unique aroma and taste in our food. Recent studies show that they have really important benefits for our health, as well. Their ingredients seem to prevent us from diabetes, cardiovascular diseases, stroke, as well as many types of cancer. Today, researchers internationally – from India to America and from Norway to Spain – study the effect of spices in our health. However, the downside of most studies is that they have taken place in the lab or on guinea pigs. Therefore, while we wait for more studies on humans, we searched for the most important scientific data that confirm what our ancestors already knew: apart from making our dishes tastier, spices also make us healthier and they are extensively used in the Mediterranean Diet.

            Spices mostly come from the dried parts of plants, such as the buds (e.g. Clove), the skin (e.g. cinnamon), the roots (e.g. turmeric) and the seeds (e.g. mustard, coriander, anise).

The health benefits of spices

Anti-cancer attributes

More and more studies show that spices have anticancer properties. More specific, cumin, clove, allspice, mustard seeds and saffron are attributed significant antimicrobial and anticancer properties. Even though more research is needed, it is considered a fact that some substances found in spices (carotenoids, curcumin, catechins) have the ability to suspend the multiplication of cancer cells.

Antimicrobial “weapons”

Cinnamon, cumin, mustard seeds, coriander, nutmeg, cardamom and pepper (black and white) are the spices with the strongest antimicrobial and antiseptic action, according to a list formed by biologists of Cornell University in New York (starting from the stronger antimicrobial spices and going to the less powerful ones). Moreover, an Indian research, studied the ability of 35 different spices and herbs to neutralize pathogens (such as E.coli, Subtilis bacillus and Saccharomyces Cerevisiae). Cinnamon, clove, cumin and nutmeg emerged as the most bactericidal.

Rich in antioxidants

Norwegian and Japanese scientists studied the concentration of antioxidant substances in spices, such as clove, allspice and cinnamon, as well as some herbs. In the conclusions of their study, the researchers stress the fact that the use of spices and aromatic herbs could potentially be a source of antioxidants comparable to fruits and vegetables.

 “Pluripotent” and digestive

Today there are enough scientific evidence for the beneficial action of certain spices , such as cinnamon and nutmeg , in type 2 diabetes . Moreover, many spices are studied for their anti-inflammatory and analgesic action (e.g. cloves) . Although investigations are in their early stages, one thing is certain: that incorporating spices in your cooking, has many benefits for our health, both direct – from the spices themselves – and indirect – because they help us reduce salt and fat consumption. Also, many spices – like cumin, anise and fennel seed – facilitate digestion. On the other hand, however, certain spices (such as curry) can irritate our stomach when ingested beyond measure.

 Research findings about…

 …cinnamon

There are many interesting studies about the anti-diabetic effect of cinnamon. Cinnamon seems to trigger insulin secretion in animals. Moreover, it has been shown to reduce glucose levels in type 2 diabetes patients, who were also taking anti-diabetic drugs. It is however still expected to be clarified how strong is the anti-diabetic effect of cinnamon and how it can be useful in dealing with this disease. Cinnamon has been introduced in the Eastern Mediterranean cuisine and over the years it has spread in the diet of all Mediterranean countries.

…turmeric

Turmeric is considered to be a versatile “medicine”, mainly due to and ingredient it contains, called curcumin, which is responsible for its yellow-orange color.

• Curcumin is a powerful antioxidant and is considered to have anti-inflammatory and anticancer properties. It is believed that it can help in the treatment of cancer, diabetes, cardiovascular disease, arthritis and Alzheimer’s disease.
• Curcumin consumption is associated with reduced risk for some types of cancer, such as colon and prostate cancer.
• In addition, a Canadian study suggests that it contributes in vascular healing after heart attacks, while its possible protective effect in the prevention of stroke is still studied.

…pepper

Pepper is considered to be one of the strongest spices, regarding its antioxidant and anti-inflammatory properties, according to a recent study published in “Journal of Medicinal Food”. In the study 24 different spices and herbs, which are used in cooking, were examined. Black pepper was found to be extremely rich in antioxidants (phenols) with anti-diabetic action; due to a mechanism which preserves the glycosylation of proteins (a process in which glucose is bonded to the molecules of proteins and destroys the tissues of the body).

 …nutmeg

Nutmeg has undoubtedly a really strong antioxidant effect and is known to eliminate stomach pathogens, while studies in animals suggest it has antidepressant action. Moreover, a few years ago, Indian researchers studied (in animals) the relation of nutmeg and diabetes and found that it contributes in lowering blood glucose levels, as well as improving blood lipids. Nutmeg, however, should not be consumed in large amounts – up to 3gr. per day – because it is hallucinogenic and toxic.

…curry

Today there are studies correlating curry consumption (nine spice mixture) with various health benefits, mostly because of the curcumin it contains.

• Curry is considered to be a natural source of salicylic acid – which is like aspirin, in small doses! Indeed, it is interesting that in India – a country with large curry consumption and small cancer rates –  the concentration of salicylic acid in the blood of Indians is four times higher compared to the English. Today scientists investigate how curry consumption, as well as other spices or aromatic herbs containing salicylic acid (oregano, thyme, paprika), prevent certain types of cancer.
• Moreover, according to studies (in animals) from Italy, America and Canada, curry has been associated with protection from degenerative brain diseases, reduced risk of heart attack, positive effects on rheumatoid arthritis and anticancer effects.

…saffron

Traditionally, saffron is considered to be tonic, sedative, anti-thrombotic and aphrodisiac. According to scientific review, the anticancer effect of saffron has been shown in studies, but not in humans. Its antidepressant effect, however, has been proved both in laboratory research and in small clinical trials. It is being cultivated in some Mediterranean countries and it is used in the Mediterranean diet.

…cumin

Cumin is considered one of the top spices used in Mediterranean cuisine, regarding its antioxidant power and protection of food from oxidation. This is why it is been studied whether it can be used as a natural food preservative.

…clove

Clove – like cinnamon – is becoming a “champion” among spices, regarding its anti- diabetic action.

• Additionally, dentists have been using for years eugenol – the essential oil of clove – as a analgesic, anti-inflammatory and antimicrobial agent.
• However, there have been no clinical trials to prove the other properties attributed to clove, such as the treatment of inflammation. As for its anti-fever activity, it has been studied and shown in animals.

…allspice

Allspice comes right after clove regarding its antioxidant content. Moreover, it is believed to reduce blood pressure, but there isn’t sufficient research to back up this action.

The encouraging data of scientific research don’t mean we should increase spice consumption beyond the doses recommended in recipes, given that over-consumption can have adverse effects, e.g. digestive discomfort or even toxic effects, as certain spices, such as nutmeg, are toxic in large doses. Also, don’t forget that a lot of the beneficial effects of spices are still under investigation and, of course, don’t substitute your medication.

The nutritious and therapeutic role of wild herbs in the traditional Greek Mediterranean diet.

Hippocrates, the father of medicine, used to say: Your medicine is your food and your food is your medicine.

 Herbs are food, as well as medicine. Hippocrates and Galinos distinguished them in cold and warm and used them in their “Dietetic” therapy, according to the principle of “the opposites”.

In ancient Greece, up until the 17th century, lettuce, suffron, bulbs, purslane, asparagus and chicory belonged in the same category as sage, marjoram and oregano.

Rural populations of Greece consume more than 80 kinds of wild herbs, mainly in the “Cretan Diet“, for nutrition and therapy, without discriminating herbs from vegetables, since the Minoan period, 3000BC.
An example of that is the large group of wild bitter plants. There is also a popular saying: “What is bitter in the mouth is sweet to the body”.

In the older days people used to eat more the bitter components from roots, vegetables or herbs. This habit has almost disappeared in the modern western diet, which shows obviours preference for the sweet and savory flavors.

The main effects of the wild bitter plants are:

• Appetizing
• Saturation of food
• Detoxifying the liver
• Diuretic and
• Tonic

Important bitter wild plants of the Mediterranean Diet:

1. Wild chicory (Chichorium intybus). Dioskourides mentions wild chicory for its diuretic poperties. The monk Agapios the Cretan writes in the book “Geoponikon” that it cleanses the liver.

Chicory comes from the Mediterranean. It was cultivated in Egypt, in 4000BC. Its florets have a light blue color. Edible and useful are the root and its root and sprouts, which are usually consumed with oil and vinegar.

It is rich in minerals (K, Na, Ca, P, Mg, Fe) and vitamins (A, riboflavin, niacin, C)
Pharmaceutical properties: It is bitter, tonic, diuretic and laxative. The extract of its spores protect the liver. The juice of wild chicory leaves have hypoglycemic action. Finally, it has anti-asthmatic and anti-inflammatory properties.

The popular “stamnagathi”, which is a kind of chicory that grows along the coasts of Crete (Chichotium spinosum), has all the porperties mentioned above, while it contains linolenic acid, which is beneficial for the heart.

2. Dandelion, the wild lettuce (Taraxacum officinale). The Arab herbalists imported it to Europe. It is bitter, tonic and bile conducting. Its root and leaves are edible. The dandelion leaves are diuretic, as they replenish the lost potassium. In general, the roots of the plants (when consumed raw) cleanse the blood and have a laxative effect. From the root of this plant people used to brew a beverage (coffee substitute).
Dandelions are rich in vitamins, especially vitamins A and C, and minerals (Fe, Mg, Ca and K). It also contains taraxacin, which stimulates the liver and increases the flow of bile.

Pharmaceutical properties: It stimulates the appetite and helps with indigestion. It also protects the liver.

3. Wild artichoke (Cynara cardunculus). The ancient Greeks and Romans used it in their meals as an aphrodisiac. It origins from North Africa. The edible parts of the artichoke are the tender shoots, the stalk of the leaves and the leaves. The artichoke is bile conducting, it is tonic for the liver, it is diuretic and it protects from atherosclerosis. It regenerates the blood and causes sweating. It is a source of vitamins (A, B and C), minerals (Ca, P and K) and antioxidants (b-carotene, lutein and zeaxanthine), as well as flavonoids.

In 2008, a study that took place in Harokopeio University – which is the only study about wild greens of cretan diet – studied the effect of wild artichoke in the postprandial levels of biochemical markers for cardiovascular diseases. The subjects where given a meal, consituted of boiled grass of wild artichoke with refined olive oil, lemon and bread. The results showed a decrease in insulin and glucose, with a slight increase of triglycerides (metabolic syndrome).

4. Bulbs (Muscari comosum). They origin from the Mediterranean basin. They are found throughout Greece. They are collected by digging, because they are deep in the ground, and they are served boiled as a salad. They can also be preserved in brine and vinegar. Bulbs used to be a treasured delicacy of the ancient Greeks. The pink ones are very bitter. Dioscourides mentions them as a treatment of gout and joint pains. They are also considered to be aphrodisiac, when cooked with honey, vinegar and sesame.

5. Purslane (Portulaca oleracea). It can be found throughouth Greece and the Meidterranean. It was refreshing properties and is mostly used in salads. Theofrastos recommends it as a drug for heart failure. Dioskourides recommends purslane for headaches, stomach ulcers and spleen deseases. Galinos uses the juices of its leaves as a medicine. Recent studies justify the latter, as it is proved that purslane is rich in linolenic acid, as well as EPA. It helps in achieving a balanced ratio of essential fatty acids, thus protecting the heart. Linolenic acid is considered the key of the longevity of the Cretan population in the famous Seven Countries Study. The whole plant contains: B-carotene, vitamins C, B and B2, minerals (Ca, Mg, Na and K), organic acids (nicotinate, oxalate), noradrenaline and biflavonoid liquitinin. Traditionally, they use the juice of purslane to treat inflammations, ulcers and hemorrhoids.

6. Nettle (Urtica dioica). The hairs on the leaves of these plants cause intense itching and hives. Dioskourides mentions nettle as a beverage, made from the leaves of the plant, with diuretic properties. The tender parts of the plant are edible and are mostly used in pies. Nettle is considered to be an aphrodisiac, mainly when boiled. It is rich in minerals, such as silicon (Si) and iron (Fe), which makes it valuable to anemic people. It is also rich in beta-carotene, so it is considered to prevent cancer cells from developing.

Pharmaceutical properties: It is blood cleansing, as well as blood productive. It stimulates the function of bile and liver. Finally, it stimulates bowel movement.

7. Cervil of Arcadia (Scandix pecten veneris L.). 10 of the 12 species of cervil that exist can be found in Mediterranean countries. It is usually consumed in pies or green salads, due to its strong taste. Dioscourides used it to facilitate bowel movements, as well as a diuretic. It was also used to stimulate the sexual ability of the elderly. From a culinary point of view, greens are divided in two major categories:

1.boiled with oil and vinegar, as a salad: chicory, dandelions and

2.Aromatic greens used in pies or cooked with oil.

Cervil belongs to the second category.

Conclusion:
Greek and mainly Cretan flora, which constitutes a third of the Greek flora, is considered to be one of the richest in Europe. Traditional Greek diet is based on olive oil, having as a result great antioxidant capacity (squalene, tocopherols). Mediterranean diet is supplemented with the wild greens, which are herbs with great nutritional value and therapeutic properties, contributing in the treatment of metabolic and other disorders. Finally, the antioxidant shield is completed with the frequent use of beverages and aromatic herbs, to optimize our health and well-being.

You will agree with me that after a good meal we all crave for a sweet, a refreshing and light dessert. The traditional Mediterranean Sweets are mainly about fruits and fruit varied desserts accompanied by yogurt, honey, nuts, almonds and more. Moreover, every household keeps homemade jellies and jams, syrupy sweets, halvah, and more. And the good thing is that especially during the spring and summer months, the flavors and aromas of Greece, -which in most cases are unique in the world-, give us the opportunity for endless tasteful and healthy combinations that will enchant our senses! For instance the traditional syrupy custard filled pastry gets new presence together with ginger and citrus sorbet and we give panna cotta flavor and aroma with fresh sour cherry syrup and our unique Chios Mastic gum! There may be hundreds of different sweets and desserts around Greece and other Mediterranean areas, some of them healthier than other and it would be a matter of a whole book (with many tomes) to try to list them all.

Health Summer Mediterranean Sweets

On the contrary, we will list here some well-known traditional and homemade Mediterranean sweets, along with their beneficial attributes for our health and of course, exceptional taste. Then, we will provide you with a fast, tasty and healthy recipe for a traditional refreshing dessert.

Vanilla – Spear: One of the most cherished and traditional flavors of the Greek summer lies in classic mastic gum cream with vanilla flavor. The unique aroma, great taste and velvety texture combines with cold water to perfectly accompany the hot summer afternoons. The lemon which contains puts it in the category of foods that give us vitamin C and antioxidants, which neutralize free radicals in the body and prevent various cancers.

Calories per teaspoon: 80kcal

Fat: 3g

Simple Sugars: 7.5g

Chocolate Mosaic: The chocolate mosaic or otherwise chocolate sausage is an old favorite, easy to make and delicious sweet. It is prepared from whole-wheat biscuits, which contribute to the increased fiber benefiting the functioning of the gastrointestinal system. Another nutritional advantage of the mosaic is the high content of cocoa and dark chocolate which in turn give a high content of antioxidants (flavonoids) that neutralize free radicals, thereby improving blood flow and prevent various cancers. It is rich in potassium, magnesium, calcium, iron, vitamins A and E as well as healthy fatty acids. The recipe includes nuts which further increase the content of antioxidants.

Calories per 100g: 350kcal

Fat: 11gr

Simple Sugars: 27gr

Syrupy custard filled pastry (Galaktoboureko): The custard belongs to the class of fatty sweets and the materials used in the preparation are quite nutritious. The main ingredient of Galaktopourekko is milk, so it is rich in calcium and phosphorus, which play a key role in the structure of bones and teeth, potassium which helps regulate blood pressure, and B vitamins, necessary and beneficial for our health. Thanks to the eggs used, Galaktoboureko contains vitamins A and D, as well as iron and lecithin, which helps in mental functioning. The lemon zest and lemon juice give the sweet vitamin C, which helps in better absorption of iron and antioxidants that prevent aging.

Calories per 100g: 214 kcal

Fat: 7.6 g

Simple Sugars: 33g

Almond sweets: The almond-shaped sweet is a traditional sweet in Greek islands and is made ​​mainly by almonds. The content of the fat is almost zero, since the only fat it contains is derived from almonds and is polyunsaturated, not harming our health. Rich in calcium, phosphorus, potassium and vitamin E -which is an important antioxidant- almond sweets protect our body from various degenerative diseases and contribute to reducing the rate of cell aging. They also contain magnesium, which helps maintain good bone health and fiber that helps proper bowel function. Almonds also reduce levels of ‘bad’ cholesterol (LDL), which is considered responsible for the occurrence of cardiovascular diseases, while they increase “good” cholesterol (HDL).

Calories per 100g: 410kcal

Fat (beneficial) : 20g

Simple Sugars: 35g

Sesame halva: Despite the high caloric content of the various types of halva, its nutritional value is high, since it is prepared by the beneficial, tahini. Contains polyunsaturated and monounsaturated fatty acids, the so-called necessary fatty acids, which benefit brain function and improve cholesterol levels, keeping our hearts healthy. Sesame halva contains dietary proteins of high biological value that are essential to our body as building blocks for muscles, organs and tissues. It is rich in B vitamins, necessary and beneficial for our health and also contains vitamin E, which has antioxidant activity. It is rich in minerals and trace elements such as calcium, magnesium, selenium, phosphorus and zinc, which strengthen bones, help in better absorption and induce the action of vitamins, protect the heart and more. When made ​​from whole sesame seeds, it contains increased fiber, benefiting the functioning of our digestive system and keeping us fuller for longer. If you want, you can combine the halva with fruit (dried or fresh), nuts such as almonds (rich in calcium) or walnuts, yogurt, etc.

Calories per 100g: 540 kcal

Fat: 21 g

Simple Sugars: 40g

Fruit jelly-jam: Jellies and jams can meet our need for sweet with very low calories. Jelly’s fat is zero and the caloric content extremely low, especially if you choose fruit jelly without sugar. We can add pieces of fresh fruit to increase the nutritional value. Fruits will give us vitamins and antioxidants, which offer health and wellness in the body. There are dozens of fruit jellies and jams beyond the standards, such as fig jelly, chestnut jelly, quince jelly, watermelon jelly and many, many more homemade jams and jellies that one can taste touring the Mediterranean Area and Mediterranean Countries.

Calories per 100g: 59 – 120kcal (depending on preparation)

Fat: 0gr

Simple Sugars: 3- 17gr

Fruit compote: The compote is prepared from fruits very easily by baking or boiling them in water with a sweetener and little flavoring. We can prepare it with whatever fruit we like in order to get enough nutrients and few calories. All compotes differ in antioxidants, natural sugars and fiber they contain, depending on the fruit origin.

Calories per 100g: 90 – 120 kcal

Fat: 0gr

Simple Sugars: 15 – 30g (depending on fruit origin)

And the list goes on

In order to see for yourself and taste a bit of Mediterranean sweetness, here is a healthy, quick and pure traditional Mediterranean recipe for a refreshing, light and tasty dessert. Enjoy!

Baked Apples with Yogurt and Rose Water

Ingredients for 8 servings

8 apples

8 tablespoons brown sugar

8 Tablespoon grated almonds

1 teaspoon cinnamon

3 to 4 cloves

3-4 grains of allspice

2 star-shaped anises

2 cups of yogurt

2 tablespoon of rosewater

Juice of 1 lemon (for the apples)

Preparation

Wash the apples, cut them in half keeping the peel and removing the seeds.

Moisten the cut surface with lemon juice to avoid browning.

Put them in a pan with the cut side up.

Mix the almonds with the brown sugar and the cinnamon.

Divide the mixture to the apples and pour into the pan the cloves, the allspice, the star anise and the 1 cup of water.

Cover the pan with foil and bake the apples in preheated oven at 200 °C for 30 minutes.

Empty whatever liquid is left in the pan to a bowl and let the apples cool until serving.

Mix the remaining liquid from the baking dish with the yogurt and the rosewater

Serve the apples with yogurt sauce

Fasting is defined as the deliberate avoidance of eating certain food items or involuntary abstinence from every kind of food. Fasting as a religious practice was known to ancient people. Despite several variations encountered, fasting is a characteristic of many different religions. The effect of fasting on health and body function has been studied more intensely in recent years. Therefore, beyond the spiritual dimension, we have data on how fasting can affect our health or appearance.

The Christian religion considers fasting as part of the Christian life. The Greek Orthodox Christian diet is a periodic alternation between omnivore and vegetarian diet that has the basic characteristics of the Mediterranean diet. Greek Orthodox Christian fasting is therefore a part of the traditional Mediterranean diet.

The period we are now in Greece is called Lent and is one of the most important fasts. Fasting lasts throughout Lent and ends on the day of Orthodox Easter. The faithful who choose to follow it, exclude from their diet all animal products such as meat, poultry, dairy, eggs, animal fats. Fish are allowed only on two specific days in the period of these 48 days, while the rest of the time they are also excluded. In contrast, all other seafood such as squid, octopus, shrimp, cuttlefish belong to the allowed foods for the duration of Lent. During the year we find two other major fasting periods: 40 days before Christmas and the first half of August.

Moreover, Wednesday and Sunday are defined by religion as days of fasting, throughout the year. All these days are a total of about 200 days during the year, in which, as was mentioned, animal products are excluded from diet.

The value of the Mediterranean diet was known from the study of seven countries, where it was found that the good state of health and longevity of the inhabitants of Crete, is largely due to their eating habits. Because of the fact that fasting is a big part of the Mediterranean diet, in recent years it has begun to be studied as an individual period and specifically is investigated the effect it has on the body and the weight of those who follow it. It is a period where consumption of fruit, vegetables, cereals, legumes, olive oil is significantly increased. All of the above are basic components of the Mediterranean diet.

The result of this change in diet, i.e. the transition from omnivore to vegetarianism, is the increased fiber consumption and increased intake of nutrients found in plant foods such as folic acid and antioxidant vitamins.
It has been found that those who follow fasting, have very low intake of saturated fat and cholesterol, as a result of the exclusion of animal products, which are rich sources of the aforementioned. These indicators are demonstrably related to cardiovascular disease, as well as to the increase of total and LDL cholesterol levels in blood. Therefore, their absence from the diet for such a long time has a positive impact on lipid profile of people who fast.

Furthermore, although abstinence from animal products intake means less Fe, research has shown that those who fasted did not have a significant effect on Fe levels. Findings were similar for the antioxidant vitamins A and E. Fasting does not increase the likelihood of a deficiency of these vitamins. In case someone has low levels of specific nutrients must be very careful in his choices, to ensure that he gets enough nutrients. An expert can suggest specific food combinations to achieve maximum coverage for these items.

The Mediterranean diet has been studied in relation to its benefits on weight loss. It has been proven to be a very balanced way for weight loss, recommended by experts. Fasting is mentioned as a part of the Mediterranean diet, but it has also been studied as a single period. It was found that fasting resulted in reducing total body weight and therefore to BMI reduction while another study has linked the period of fasting with weight gain.

It is therefore advisable to observe the rules of a proper and balanced diet during fasting that is to implement small and frequent meals. Otherwise it is possible to unconsciously increase the quantity of food and lead to weight gain.

Often people who fast, constantly complain that they are hungry and feel that food does not offer them satiety. That results in an overconsumption of specific foods, such as bread.

Other times they might be lured with some snacks e.g. nuts. It is true that many foods allowed in fasting are rich in calories such as tahini (sesame paste), nuts, and olives. All the above are clearly very nutritious food, but exaggeration in their consumption should be avoided because it can lead to increased caloric intake and thus to weight gain. The consumption of all foods should be in moderation.

Therefore, it is important whenever we refer to the Mediterranean diet, to remember that fasting is a key piece of this diet and those who follow it have a better diet quality and improved lipid profile. Motivation for most people might be religious, but eventually is a good opportunity for detoxification.

In conclusion, the Mediterranean diet in the way that the Christian Orthodox Church promotes it, i.e. the alternation between omnivore and vegetarian diet, is a healthy eating pattern.

Bibliography:

1. Sarri KO¹, Kafatos AG, Higgins S. Is religious fasting related to iron status in Greek Orthodox Christians? Br J Nutr. 2005 Aug;94(2):198-203.

2. El Chliaoutakis J¹, Drakou I, Gnardellis C, Galariotou S, Carra H, Chliaoutaki M. Greek Christian Orthodox Ecclesiastical lifestyle: could it become a pattern of health-related behavior? Prev Med. 2002 Apr;34(4):428-35.

3. Sarri K¹, Linardakis M, Codrington C, Kafatos A. Does the periodic vegetarianism of Greek Orthodox Christians benefit blood pressure? Prev Med. 2007 Apr;44(4):341-8. Epub 2006 Dec 19.

4. Sarri KO¹, Linardakis MK, Bervanaki FN, Tzanakis NE, Kafatos AG. Greek Orthodox fasting rituals: a hidden characteristic of the Mediterranean diet of Crete. Br J Nutr. 2004 Aug;92(2):277-84.

5. Papadaki A¹, Vardavas C, Hatzis C, Kafatos A. Calcium, nutrient and food intake of Greek Orthodox Christian monks during a fasting and non-fasting week. Public Health Nutr. 2008 Oct;11(10):1022-9. Epub 2007 Dec 20.

6. Lazarou C¹, Matalas AL. A critical review of current evidence, perspectives and research implications of diet-related traditions of the Eastern Christian Orthodox Church on dietary intakes and health consequences. Int J Food Sci Nutr. 2010 Nov;61(7):739-58. doi: 10.3109/09637481003769782.

7. Sarri K¹, Bertsias G, Linardakis M, Tsibinos G, Tzanakis N, Kafatos A. The effect of periodic vegetarianism on serum retinol and alpha-tocopherol levels. Int J Vitam Nutr Res. 2009 Sep;79(5-6):271-80. doi: 10.1024/0300-9831.79.56.271.

8. Sarri KO¹, Tzanakis NE, Linardakis MK, Mamalakis GD, Kafatos AG. Effects of Greek Orthodox Christian Church fasting on serum lipids and obesity. BMC Public Health. 2003 May 16;3:16.

In Greece, they have a saying: “Eat like a king in the morning, like a lord at lunch and like a beggar at dinner”. This proverb stresses the importance of breakfast in our diet, and yet a lot of people still skip it as a meal.

Breakfast is the first meal we have after a long fast. The etymology of the word breakfast means literally “to break the fast”, meaning that it is the meal which interrupts the night fasting, i.e. the period of the night, during which we do not consume any food.

After 8-10 hours of sleeping without food, the energy reserves in our body have diminished and certainly our brain and body need “fuel” to function correctly.

The importance of breakfast is major, when we want to increase our efficiency at work and at school, as it seems that people who have eaten breakfast are more concentrated and more vigilant. On the other hand, people who don’t have breakfast tend to be more tired and lazy. This is due to the reduction of the blood glucose levels. We should also know that glucose is the food of the brain.

Unfortunately, a lot of people, young and older, don’t eat breakfast, either because they underestimate or ignore its value, or because they think that the daily stress and lack of time keep them from dedicating a few minutes of their day in their nutrition and in themselves. Many people think that having a large breakfast will make them gain weight. However, scientific studies disprove them, since they suggest that people who eat breakfast are more likely to lose weight and tend to keep this lost weight. On the other hand, skipping breakfast leads to excessive food intake later throughout the day, less control over the quantity and quality of the foods that are consumed, as well as wrong messages of satiety.

Breakfast is that meal of the day which should provide us the necessary energy to have a kick start in our day. Therefore, if you are interested in having a better performance at work or at school, a good breakfast will help you “wake up”. According to research, people who eat breakfast are more energetic and do better at tests or their work than those who skip breakfast. Furthermore, studies in children have shown that consumption of breakfast improve memory and have a positive effect in the processes required to retain new information. On the contrary, a hungry person can be apathetic, indifferent or even lazy, when assigned with difficult tasks. Adults and mostly children who skip breakfast are more likely to be obese, since they eat larger portions at lunch or tend to nibble snacks that are usually unhealthy and rich in fat and calories.

Impressive findings of many studies show that people who have breakfast make more balanced choices for their diet throughout the day. Specifically, it has been shown that the percentage of fat they take is significantly lower. These traits of a balanced diet where also apparent in laboratory test – people who did not have breakfast had higher concentrations of blood cholesterol.

If the lack of time is the reason you don’t eat breakfast, you can plan what you will have for breakfast from the previous night, saving precious time. People who have trouble with waking up early and tend to leave for work or school without having breakfast, could eat something practical on the way, for example a sandwich or a cereal bar or fruit or fresh juice with a bagel.

From culture to culture, breakfast varies depending on the geographic location, the customs and the traditions of each country. There are many types of breakfast, such as the traditional English breakfast, the American breakfast and, of course, the Mediterranean breakfast – which we will analyse later. Clearly, the Mediterranean breakfast is far more healthy than the English and the American, which are rich in saturated fats (eggs and bacon, butter pancakes, cookies, sausages, etc.)

A healthy breakfast should be consisted of all the food groups (especially, whole wheat cereals, fruit and dairy) in order to ensure a variety of essential nutrients and fiber.

The traditional Mediterranean breakfast may differ from region to region, but has a lot of common choices. It may include beverages or refreshments, bread, pastries, soups, dairy products, cereals and nuts, honey or marmalade, fruit (fresh or canned), pies  (sweet or savory), eggs and omelets, sweets and, of course, olive oil and olives.

Traditional Mediterranean breakfast beverages include sage, mint, chamomile tea, different juices, such as pomegranate, prune, grape or peach, Greek coffee, etc.

One can also find many types of bread, as well as sesame bagels, corn bread, bread sticks, raisin bread, olive bread, onion bread and brioche.

Soups are another common food people have for breakfast in the Mediterranean, including asparagus soup, tahini soup, vegetable soup or frumenty soup.

There is also a great variety of dairy in the traditional Mediterranean breakfast, such as milk, kefir, Greek yogurt, as well as many different types of cheese.

Nuts is another component of the Mediterranean breakfast, with chestnuts, walnuts, hazelnuts, almonds and pine seeds having the lead role.

Honey and other bee products are necessary and they come in many different types – as many as the different flowers and trees one can find in the Mediterranean. Apart from honey, another common sweetener is molasses, along with jams from different fruit, such as kiwi, apple, appricot, quince, wild strawberry, bergamot, orange, fig, cherry, and more.

Fruits are also very commonly found in Mediterranean breakfasts, including grapes, pomegranates, kiwis, apples, peaches, cherries, melons, raisins, bananas, oranges, watermelons and apricots.

Pies are pretty common in the Mediterranean and they are often consumed as part of breakfast. They can be found in sweet or savory versions. The most famous Mediterranean pies include cheese pie, spinach pie, minced meat pie, olive pie, butternut squash pie and zucchini pie.

Last but not least, the traditional Mediterranean breakfast may include different types of sweets, such as halvah and tahini, rice milk, pasteli (a dessert with sesame, nuts and honey), fruit cakes or tarts and other baked or fried desserts.

In conclusion, anywhere you may eat, at home, at work, in the car or at school, it is important to start your day in a healthy manner, every day. Schedule your time and find easy, healthy and tasty ways to take all the important nutrients of breakfast, which you and your family need. Incorporate breakfast any way you can in your daily routine and…have a nice day!

The Artichoke is a deciduous perennial plant. The root looks like a peg and goes deep into the soil, while the stem is tender and has many branches.  Its blossom is a disc that is covered by many thick leaves, which are arranged like fish scales. Usually the flowers have thorns, but there are some varieties that give large flowers (heads) without thorns. The edible part of the plant is the blossom and should be cleaned of leaves and fluff that surrounds it. Many times, however, leaves are also used, as animal feed. The artichoke is a plant known since ancient times. Although cultivated in different regions of the Mediterranean does not seem to be particularly popular in all these countries even though it has become part of the great Mediterranean Diet.

Apart from the special and unique flavor offering, the artichoke has multiple health benefits. Its effect on various health issues has been studied for many years now and has been shown to act positively to various health problems and conditions of the body.

It has been found that both the flower and leaves of the artichoke are very rich in polyphenols particularly chlorogenic acid and cynarine, but also in many other antioxidants such as lutein, beta-carotene, zeaxanthin etc.

Indeed, in a list of 100 richest dietary sources of polyphenols, artichoke occupies a leading position. This could potentially make the artichoke valuable in the pharmaceutical industry, beyond its use as food.

The therapeutic effect in the liver and the gall bladder has been found since the 17th century, when it was found that artichoke extract had diuretic and choleretic action. New research in different artichoke varieties and in various stages of maturation, have led to conclusions about various therapeutic properties.

Study has shown that extracts from the leaves of the artichoke is likely to lead to an improvement in lipid profile, in subjects with mild hyperlipidemia . More specifically states that the artichoke can not only achieve a decrease in total and LDL cholesterol, but also to achieve a slight increase in levels of HDL cholesterol, thereby improving the lipid profile and thus reducing the risk for cardiovascular problems. Moreover, the artichoke has been found to have a high level of Κ and a relatively low Na / K ratio (as compared to other vegetables) and so it protects against hypertension and cardiovascular problems.

Another therapeutic action of the artichoke is in the gastrointestinal system. The extract from the leaves of the artichoke relieves the symptoms of irritable bowel syndrome and seems to assist in resolution of the symptoms of indigestion in people who do not show any other health problem.

In addition, the use of artichoke extract was found to have a positive effect in controlling appetite and reducing glycaemia in overweight individuals, resulting in the possible use of artichoke even in the regulation of body weight.

The biological value is further enhanced by the fact that it is very rich in vitamin C, folic acid, vitamin K, and minerals like magnesium, potassium , copper , iron , phosphorus, while it is a very good source of fiber.

Artichoke can be cooked in many different ways and may be combined with almost anything and this is why it has been adopted easily in the Mediterranean cuisine and Mediterranean Diet in general. The best known combinations are artichokes with potatoes, with peas, rice, meat, minced meat, spinach, mushrooms, seafood, egg omelet or if you are seeking a more gourmet option, try artichokes au gratin. However, in some regions it is customary to be consumed raw.

The fresh artichoke has a special cleaning technique and this is probably a difficulty in preparation. Firstly, cut with a knife the stem of the artichoke and then remove the hard leaves pulling one by one by hand. When you reach the inner leaves that are softer, cut with a knife at their base, the head of the artichoke. Then clean the fluff from the inside and with a knife clean the hard part of the bottom of the artichoke. Then cut a lemon in half and rub the cleaned artichoke with it before it turns brown. This way you prevent oxidation and loss of nutrients. Place the cleaned artichoke in a pot full of water and lemon juice and continue cleaning. Artichokes are placed there until they are all ready for cooking.

Bibliography:

1. Rondanelli M¹, Monteferrario F, Perna S, Faliva MA, Opizzi A. Health-promoting properties of artichoke in preventing cardiovascular disease by its lipidic and glycemic-reducing action. Monaldi Arch Chest Dis. 2013 Mar;80(1):17-26.

2. Wider B¹, Pittler MH, Thompson-Coon J, Ernst E. Artichoke leaf extract for treating hypercholesterolaemia. Cochrane Database Syst Rev. 2013 Mar 28;3:CD003335. doi: 10.1002/14651858.CD003335.pub3.

3. Rondanelli M¹, Giacosa A, Opizzi A, Faliva MA, Sala P, Perna S, Riva A, Morazzoni P, Bombardelli E. Beneficial effects of artichoke leaf extract supplementation on increasing HDL-cholesterol in subjects with primary mild hypercholesterolaemia: a double-blind, randomized, placebo-controlled trial. Int J Food Sci Nutr. 2013 Feb;64(1):7-15. doi: 10.3109/09637486.2012.700920. Epub 2012 Jun 29.

4. Negro D¹, Montesano V, Grieco S, Crupi P, Sarli G, De Lisi A, Sonnante G. Polyphenol compounds in artichoke plant tissues and varieties. J Food Sci. 2012 Feb;77(2):C244-52. doi: 10.1111/j.1750-3841.2011.02531.x. Epub 2012 Jan 17.

5. Rondanelli M¹, Giacosa A, Orsini F, Opizzi A, Villani S. Appetite Control and Glycaemia Reduction in Overweight Subjects treated with a Combination of Two Highly Standardized Extracts from Phaseolus vulgaris and Cynara scolymus. Phytother Res. 2011 Feb 10. doi: 10.1002/ptr.3425. [Epub ahead of print]

6. Pérez-Jiménez J¹, Neveu V, Vos F, Scalbert A. Identification of the 100 richest dietary sources of polyphenols: an application of the Phenol-Explorer database. Eur J Clin Nutr. 2010 Nov;64 Suppl 3:S112-20. doi: 10.1038/ejcn.2010.221.

7. Pandino G¹, Lombardo S, Mauromicale G. Mineral profile in globe artichoke as affected by genotype, head part and environment. J Sci Food Agric. 2011 Jan 30;91(2):302-8. doi: 10.1002/jsfa.4185.

At the end of the 60s Greece’s population enjoyed low mortality regarding cardiovascular diseases and several cancers. That observation attracted the interest of the scientific community and later on, -during the late ’70s-, the so called “Seven Countries Study” came to correlate positively Mediterranean eating habits with those low mortality rates.

But during the past 30 years, the whole picture has been changing dramatically due to the rapid urbanization and westernization of the lifestyle of the Greeks and other Mediterranean population. Their diet and the generic way of life is now far from the “standard” -traditional Cretan- Mediterranean diet, that people used to be having during the late ’50s.

Features of Mediterranean diet

But what is the “Mediterranean diet”? We hear so many facts about it even on a daily basis, but if we are asked about it, it may be impossible to describe it. Most of you will have seen it in some form that is so-called “Pyramid” of the Mediterranean Diet and that is nothing more than an attempt of schematic representation of the key components of the Mediterranean diet. Indeed, at the base of the pyramid we find those food groups that should be consumed with greater frequency and quantity. As we climb to the peak, frequency and quantity of consumption of food displayed is reduced. For example, the pyramid informs us that it is good to consume many slightly (or not at all) refined grains, fruits and vegetables more frequently and on a daily basis. Unlike the above, red meat should be put in our plates rarely, let’s say once per month.

However, when we briefly refer to the typical Mediterranean diet, we talk about:

Increased intake of vegetable oils (mainly olive oil), slightly refined cereals, legumes, fruits and vegetables.

• Moderate consumption of dairy products, fish, poultry and eggs
• Low intake of red meat, animal fats and sweets
• Mild alcohol consumption
• Variety and balance in food choices
• High levels of physical activity

Mediterranean Diet or a Mediterranean lifestyle?

You could certainly be wondering if it was just the different way of eating a few decades ago that shielded us against cardiovascular and other chronic diseases. The answer is “not only” of course. We would make a critical mistake to regard only the Mediterranean diet as a health factor during that period, apart from the broader lifestyle. So, if we want to discuss correctly, is more appropriate to refer to a “Mediterranean lifestyle” that is additionally characterized by:

Its mild climate, a restful -without much stress- psychosocial environment, a vigorous daily physical activity (manual labor, walking, exercising etc.), the midday siesta, the numerous family members who lived under the same roof and more. Along with the eating habits, all the above details of daily lifestyle have changed radically nowadays, acting together synergistically in increasing levels of obesity, diabetes, cardiovascular and other chronic diseases.

The Mediterranean Diet: “A Global Revolution” or not?

Strictly referring to it, we can not talk about a “revolution”, at least for the Mediterranean countries, since a few decades ago this way of eating and living was a matter of course. Like Odysseus (Ulysses), we did not discover Ithaca now; we are just trying to get back to it. For all other people and western populations, it has to be something innovative, even “revolutionary” compared with their own eating habits. In each case, however, the Mediterranean diet is “revolutionary” towards westernized and standard lifestyle and diet, which has created a new class of long-term epidemic, obesity itself.

Conclusion

The traditional Mediterranean or Cretan diet holds something “magical” and should not be treated as a “fashion trend” of our time. Is a necessary -but not yet sufficient condition- if we are to combat the ever-increasing levels of obesity and other chronic diseases? So, let us begin with the Mediterranean diet in order to move on to a more Mediterranean lifestyle. There is no need to look for our physical health and well-being in the Hollywood stars’ diets or in any other fad diet. Let’s just take a look at our recent past…It will show us the way!

A significant component of the Mediterranean Diet, with essential role in any social event and family feast, the wine has many symbolic roles. This alcoholic drink, which is a product of grape fermentation has managed to stay intact through cultural, religious and commercial frontiers, unfolding its intoxicating aroma and rich taste hidden in it.

Historically, the first vineyards showed up in Polar Regions (Iceland) and then in warmer zones (Messopotamia). The Persians are considered to be the first winegrowers.

Good wine is worth it!

Some of the most common questions asked in regards to wine are:

• What happens with aged wine?
• What is the process in order to get a mature and aged wine?
• Is it a “living” organism and, if it is, what is the perfect age?
• Is time ‘a friend’ of wine?

It is generally acceptable that wine gets better and improves its ‘character’ as it gets older. However, all kinds of wine don’t have the same life duration. As a result, each type of wine is better enjoyed in a different age, as it evolves with time, through different, constant and complex chemical processes.

Thus, one should ensure its slow but also controlled oxidation. Therefore, for every wine there is an instant moment when it has the best organoleptic image: it is the ideal moment for consumption! The aging duration varies between several months to a few years. Very few wines have life duration of over 50 or 100 years, as most reach their qualitative climax within several years after their production.

Whether a wine can ‘elevate’ its properties through time depends on the grape variety, its color, the region it was cultivated, its production year and the vinification procedure. It should also have three basic traits: high alcohol concentration, high acidity and high sugar concentration.

The condensation of the fruit and the scents/aroma of the wine are very important in order to have a tasty and delectable wine.

Health benefits of wine

 Hippocrates, the father of Medicine, was the first to acknowledge the beneficial properties of wine in our health, by using it as a medicine. However, the beneficial effect of wine is present only when it is consumed on a daily basis, alongside a meal and moderately: meaning up to 2 glasses of wine for men and 1 glass of wine for women.

This balanced consumption reduces the risk of cardiovascular episodes (up to 60%), of lung, prostate and upper digestive system cancer, while it improves stomach function. Moreover, it prevents the formation of gall stones, it improves fertility and blood circulation and it has antiseptic and anti-inflammatory action. Finally, moderate wine consumption can be related with well-being, good quality of life, longevity and smaller death risk by 10-20%.

Wine is a shield for osteoporosis

A glass of wine on a daily basis “builds” sturdy bones and reduces the risk of osteoporosis, according to a new British study. Researchers from King’s College in London studied the connection between nutrition and fracture risk and found out that moderate consumption of wine increase bone density in the spine and the femurs. These benefits are not connected with other alcoholic drinks, like beer or heavy liquors, according to the study which is published in “American Journal of Clinical Nutrition”.

Although the exact way that wine strengthens the bones is not known, previous studies suggest that its beneficial effect is, possibly, due to the polyphenols it contains. Polyphenols are chemical compounds found in the hull of the grapes, not in the alcohol.

A glass of wine a day keeps depression away!

 Recent studies have shown that moderate wine consumption can also reduce depression risk. The study, which took place in Spain, revealed that people who consume moderate amounts of alcohol in general – 5 to 15 grams daily – were less likely to develop depression. Moreover, the ones who consumed a moderate amount of wine on a weekly basis – 2 to 5 small glasses weekly – seemed to have even lower risk for depression.

However, further findings suggest that wine consumption that exceeds 7 glasses per week could increase depression risk. The researchers add that the largest alcohol consumptions was attributed to men, as 88% of them drinks more than 15 grams of alcohol daily.

Recommended way of purchase and preservation

 Reputable wines, according to their grape variety are the ones from Australia, USA and Germany, whereas according to their production region, the most known are the French, Greek, Spanish and Italian wines.

The ancient Greeks used to mix wine with water – one part wine, three parts water – while they had also found ways to cool and mature wine. They managed to mature wine, by placing it in clay pots called ‘’πιθάρια’’ in Greek, which were buried in the ground and sealed with plaster and resin.

Generally, wine has three enemies: light, heat and oxygen. So, if you want to mature a bottle of wine, you should make sure it is kept in an appropriately formed cellar. More specifically, the temperature should be steady; around 10-20οC and the humidity should be around 70-75% throughout the whole year. The lighting should be low and there shouldn’t be any intense odors, vibrations, noises or insects. Last but not least, the bottles should be tilted, in order for the cork to be kept wet.

 Conclusion

Wine should always be consumed wisely and in moderation and alongside the Mediterranean diet, in order to constitute a truly unique experience of taste, joy and health.

When you check the definition of dessert you will find out that it is typically but not a must, a sweet course which concludes any meal process. It is true that most of us cannot follow any diet which does not include some form of sweets. Once you taste sweets it is impossible or unachievable to live without them. We need to be honest that some people do have the will and they can do it. But when you think about it, are sweets really that bad for our health? Are there sweets which can be healthy and contribute positively to our health? Do we need sweets? It is true that the Mediterranean Diet, probably the world’s oldest and healthiest diet, had and still has included in the meal plan, among other foods, the Mediterranean Desserts.

If we take a look at the Mediterranean Diet pyramid, we will observe that the recommended type of dessert that should be taken on a daily basis is the fresh fruit. Fresh fruits and especially fruits of the season should be consumed daily. Other type of desserts, such as sweets, should be consumed rarer and not more than a few times per week. There are many types of Mediterranean Diet desserts from the different Mediterranean countries which are really tasty and a temptation most of us cannot resist. The Best Mediterranean Diet Desserts have been mentioned in a relevant article post some time on our web site.

So what would it be for dessert? The orthodox followers of the Mediterranean Diet would give the following replies:

Fruits: Fruits can be eaten most likely fresh and in season. Fruits in season taste better and have a natural smell, even though nowadays you may find any kind of fresh fruits anytime of the year since international trade and air transport have enabled the quick and safe transfer of foods from all over the world to any place in the world. The benefits of the fresh fruits are many and well known and each kind of fruit has different positive effect on our health since the contents of vitamins of different fruits varies. We have written many articles about the beneficial impact of fruits on our health and wellbeing. If you cannot have fresh fruits, for whatever reason, then the next best thing to a fresh fruit is a dried fruit.

Dried Fruits: There are many fruits which can be dried and kept for a long time at our homes and be used as a kind of dessert alone or in combination with other fruits, nuts or honey. Some commonly used dried fruits are figs, plums (prunes) and grapes (raisins).  Some other not so common dried fruits are: apple, apricot, cherry, mango and pear. Of course we should note that not all dried fruits are equal. Even though all have their healthy properties there are some which may offer more to our body than others. One should be careful and stay away from fruits which processed or have certain kinds of additives, or coated with sugar. As it is the case with fresh fruits, dried fruits are a great source of dietary fiber and certain types of antioxidants.

What if however you need that sweet dessert to which would satisfy your sweet craving? Are there any healthy Mediterranean Diet desserts that you can enjoy? The answer to this question is yes. There are Mediterranean Desserts, Mediterranean sweets, which satisfy all the requirements of the Mediterranean Diet as long as they eaten in moderation and they are prepared according to the Mediterranean diet traditions. You may find many traditional Mediterranean dessert recipes which are easy to follow and the outcome of which will be an excellent and healthy sweet dessert.

Sweets: There are many kinds of sweets in the Mediterranean Diet which resulted from the various cuisines which make up the Mediterranean Diet. The Mediterranean desserts vary in flavor, color and taste but for sure they can satisfy the most demanding and selective Mediterranean Diet follower. A certain Mediterranean dessert family is the sweet fruit family or the ‘’Glyko’’ as it is called in Greek and it is a traditional dessert in Greece and Cyprus. Glyko is a fruit preserve. Basically is the transformation of fruits into sweet desserts which can be stored for years and served at every occasion. If you get the chance we recommend that you try the ‘’king of Glyko’’ is the walnut sweet and you will be pleasantly surprised as you would never have imagined that there could be such a dessert!  If you are worried about the calories the sweets in the category have about 100 calories per serving and in order to burn these calories you need to have a nice quick walk for about 20 minutes! We all know that physical exercise is part of the Mediterranean Diet, right?

Another large category of Mediterranean desserts are the Middle Eastern sweets like Baklava, Kataifi and Galaktopourekko.  These kinds of desserts are traditional desserts of the Mediterranean countries like: Greece, Turkey, Lebanon, Syria, Israel, Egypt, Morocco and Algeria.

If you are looking for the Traditional Italian desserts to satisfy you sweet craving you will find a lot. Some of the most popular or most well-known Mediterranean Desserts of Italian origin are: Tiramisu, Cassata Siciliana, Panna Cotta, Baba and Tartufo di Pizzo.

As a conclusion we can definitely say that the Dessert is part of the Mediterranean diet and there are numerous Mediterranean Diet desserts one can choose from, depending on the mood he or she is and depending on the type of meal he or she had. Do not forget that fruits are and should be considered as desserts since they are a kind of food which follows the course of a meal. So whatever your preferences are we sure that by following the Mediterranean diet you will not be deprived of any kind of desserts you may love and to the contrary the Mediterranean cuisine has a lot to offer given the numerous ethnic variations of the Mediterranean people.

Rosemary (Rosmarinus officinalis) is a woody, evergreen herb with needle-like leaves and bright fragrance – colored flowers (white, pink, purple or blue). Rosemary is a member of the Lamiaceae mint family, which also includes other herbs. It took its name from the Latin Proerchertai Rosmarinus, which means “sea drop”. Its flowering period is prolonged and gradual (from April to August).
Although a typical Mediterranean herb, rosemary grows in many temperate regions of Europe and America. It represents one of the most famous scents throughout Greece. Indeed, you can find rosemary in many dishes, adorning gardens with its lush and small foliage and almost at every mountain throughout whole Greece. The fresh and dried leaves of rosemary are used in traditional Mediterranean cuisine as herbs, for their intense acrid and bitter taste, which in turn complements chicken, lamb, pork, tuna dishes and various soups and sauces. Rosemary leaves give a distinct mustard smell when burned and thus they are widely used in cooking. Nevertheless, rosemary leaves can be boiled to create a healthy beverage.

Ingredients

Rosemary is very rich in plant iron, calcium and vitamin B6 and is also a good source of fiber. Fresh rosemary contains 25% more magnesium (lost somewhat during drying process) and 40% less calcium and iron compared with the dried, probably due to the higher percentage of moisture. Moreover, it is not regarded as a common food allergen and does not contain measurable amounts of oxalates or purines .

The remembrance…

Rosemary is known as a natural medicine since ancient times, as it is considered to strengthen and activate memory procedures, a belief that goes on till today. In ancient Greece, students put rosemary flowers among their hair when studying for exams, while mourners threw rosemary into the grave as a symbol of eternal memory. In ancient England, rosemary’s ability to enhance memory turned into a symbol of loyalty and played an important role to costumes, decorations and wedding gifts. Rosemary oil was distilled for the first time in the 14th century and later on used for the preparation of the very popular fragrance “Queen of Hungary’s Water”. During 16th and 17th century it became popular as digestion aid.

Pharmaceutical action

Rosemary contains substances that stimulate the immune system, increase blood circulation and improve the digestive process. It also contains anti-inflammatory agents that can contribute in alleviating asthma episodes. Rosemary is believed to increase the brain blood circulation, thus improving concentration. A recent research suggests that rosemary may actually improve memory, although accompanied by delayed recall. A second study shows that carnosic acid – contained in rosemary – protects the brain from free radicals, thereby reducing the risk of a stroke and neurodegenerative diseases such as Alzheimer’s and Gehrig disease. Yet, latest research and previous publications confirm the role of rosemary in the metabolism of carbohydrates and lipids in our body and indicate that rosemary may serve as a potential hypoglycemic and hypolipidemic agent. Rosemary has been also tested to help control weight. Studies in mice have shown that incorporating rosemary in a diet rich in fat can reduce body weight more than 60%, compared to animals fed with only a high fat diet.

Rosemary Oil

Rosemary oil is rich in phenolic compounds such as phenolic acids and flavonoids, while it is used in the food and cosmetics industry, and in aromatherapy. The rosemary decoction fights off diarrhea and hair loss and is also used for reducing weakness, headache, cold symptoms, exhaustion and depression. Finally, rosemary oil is recommended for stomach cramps, bloating and poor appetite. It displays antimicrobial action and until the early 20th century, rosemary oil was used as an antiseptic in French hospitals.
Specifically, clinical surveys found that a minimum concentration of essential oil of rosemary was capable of halting the growth of various pathogens such as E. Coli. Moreover, it destroys bacteria, since it is found to inhibit six microorganisms that infect and alter meat composition. Rosemary oil also exhibits antifungal action since it partially inhibits the growth and toxin production by various fungi.

Dosage
Like all herbs, rosemary is generally safe in culinary or therapeutic doses, although caution is advised to those who suffer from allergies or seizures. The rosemary oil is potentially toxic if ingested, while large quantities of leaves can have side effects (coma, convulsions, vomiting and pulmonary edema). It is recommended to avoid consumption of large quantities by pregnant or lactating women.

Conclusion

So, the next time you want to enhance the flavor of your dish, use rosemary leaves in cooking. There are many famous recipes using rosemary, regarding bread, beef, lamb, game, fish, seafood, omelets, soups, sauces and vegetables. By doing this you will reach an equally exquisite taste by making a wise –and above all- healthy choice

Quince and butternut squash are two of the most known autumn products of the Mediterranean. These two foods are usually underestimated and not used quite enough, while they are highly nutritious and can be cooked in many ways.

The Quince:

Also known as “golden apple”, as well as a symbol of love, quince is one of the most important allies of our health. Many believe that this oddly shaped yellowish fruit, which reminds an apple and a pear, existed before the apple. It is in fact considered that many apples mentioned in historic literature or mythology were indeed quinces, including the apple given to Adam by Eve. According to mythology, quince is connected to Venus, the goddess of beauty and love, while it is often mentioned that the golden apple that Paris gave to Helen of Troy, was a quince, and is thus considered the fruit of beauty and love.

Ancient Greeks thought it brings fertility and that is why it held a special place in weddings, where it was offered as a gift. Its origin is in Caucasus, but it is considered a native tree in the Mediterranean.

Other than its impressive history, this “golden” fruit promised to boost our health and that is why it should be in our “favorites” list.

How it is used: When it is ripe, it has a beautiful golden yellow color and can be used to make jam (which is the most common way quince is used in the Mediterranean), paste or even cakes. Quince can also be used as a side dish alongside savory meat recipes.

100gr. of quince provide about 60 calories and ~2gr. of fiber.

Nutritional value:

• Quince is a good choice for people who are trying to lose weight and maintain a healthy body, as it is a high fiber food. Fiber can increase the feeling of satiety, thus helping eat less.
• It is also very rich in antioxidants, which protect our body against free radicals and reduce the risk of having cancer.
• Studies have shown that quince may also have antiviral properties.
• Its consumption seems to be beneficial to people with gastric ulcer.
• Quince juice has tonic, antiseptic and diuretic properties.
• Frequent consumption of quince can prevent constipation, due to its fiber content.
• It can also help reduce blood cholesterol, as less cholesterol is been absorbed in the intestine.
• Quince has potassium, which helps the control of high blood pressure.
• It has no saturated fatty acids, cholesterol and sodium, while it is a good source of fiber, vitamin C and copper.
• Roasted or boiled quince can be used as an anti-vomiting treatment.
• The fiber found in quince can help reduce LDL cholesterol.
• Finally, even though there is not adequate literature, quince seems to have anti allergenic and anti-inflammatory properties. It is thus recommended for the treatment of atopic dermatitis, while it is considered a safe alternative for people with severe food allergies.

The Butternut Squash:

It is one of the most common winter vegetables to be cultivated in the Mediterranean. It is considered to be a superfood because of its great concentration in vitamins and minerals, such as magnesium, potassium, pantothenic acid, vitamins C and E. But what makes the butternut squash stand out from other fruit and vegetables is its vast concentration in carotenoids. In terms of weight loss, it is a pleasure, as it is rich in nutrients and fiber (which help with the feeling of satiety), while it is poor in calories.

As for our health, butternut squash has also a lot to offer:

• Cancer: Studies show that foods rich in carotenoids can reduce the risk of many forms of cancer, including skin, breast and colon cancer.
• Cardiovascular disease: Research suggests that a diet rich in carotenoids, fuit and vegetables, results in reduced risk of cardiovascular disease.
• Immune system: Carotenoids are believed to strengthen our immune system.
• Aging: Recent studies show that carotenoids can reduce the risk of sudden death. In other words, you have more chances of living longer! Research also shows that a diet rich in carotenoids helps reduce wrinkles.

How it is used: Its pulp is often used to make pies, while its seeds are used as something to nibble on. Other than pies (which can be sweet or savory), it can be used to make velvet soups, and it can also be boiled or roasted with other vegetables or even added into cake recipes. The seeds can be roasted with salt and spices or with sugar and cinnamon and make a great and highly nutritious snack.

100gr. of butternut squash provide about 50 calories and ~2gr. of fiber.

Nutritional value:

• Butternut squash is rich in vitamins, antioxidants and polyphenols. It is pretty low in calories, while it provides no saturated fats or cholesterol. It is a good source of fiber.
• It is a very good source of vitamin A – 100gr. of butternut squash provide four times the recommended dietary allowance!!! Vitamin A is a very strong antioxidant, which is necessary to our body to maintain our skin integrity, while it is really important for our eye health. Studies show that the foods which are very rich in vitamin A help protect our body against lung and mouth cancer.
• Moreover, butternut squash contains many natural flavonoids and polyphenols, such as a- and b-carotene and lutein. These compounds are transformed in our body into vitamin A, providing the benefits mentioned above.
• It is rich in B vitamins, as riboflavin, niacin, thiamine and pantothenic acid.
• Finally, butternut squash seeds are a great source of fiber and mono-unsaturated fatty acids, which are beneficial for our heart. They are also a good source of protein, minerals and many vitamins.

We shall start this article with a quote from Hippocrates, the father of Medicine: ‘’Let the food be your medicine and medicine your food’’. What does this mean? If we take the first part of the quote, it simply means that foods can act as your medicine and help the body to fight any diseases which will attack the body. This is why we strongly believe that certain Mediterranean Diet foods can help you fight certain types of cancer and to answer the question; yes we believe that Mediterranean Diet foods can and will fight cancer!

We know that are numerous types of cancer and one may wonder whether Mediterranean foods can fight any type of cancer. Well, it just may be that they can help for all or for most but we will deal with the ones for which there is scientific evidence that they can help. It is known that Mediterranean foods can help in the fight against Breast Cancer, Skin Cancer and Prostate Cancer.

The Mediterranean Diet foods: Let us take a look at the Mediterranean foods so that we will have a clear understanding of what they are and how often they should be eaten. The Mediterranean diet foods and the frequency by which they should be consumed are presented in the Mediterranean Diet food pyramid.  The Mediterranean diet foods listed in the most frequent category are fresh vegetables, fresh fruits, legumes, olive-oil, herbs, spices and whole grain foods.  In the ‘’often category’’ we have fish and seafood , in the Moderate portions we have cheese, poultry, Eggs and yogurt, while in the less often category we have Red meat and sweets. The question one may ask is how these foods can help our body fight cancer attacks and stay healthy. Well it has been proven by various scientists and through various studies.

Mediterranean Foods fight Breast Cancer: In a study published in the American Journal of Clinical Nutrition it was found that postmenopausal women who consumed Mediterranean diet foods had less Breast cancer incidents that those who did not follow or adhere to less extend to the Mediterranean diet. Specifically it was found that there were 22% less Breast cancer incidents to postmenopausal women who have been eating fresh fruits, fresh vegetables, legumes and olive oil and who followed as closely as possible the Mediterranean Diet.  In another study it was found that Olive oil has been found to be the first in the list of foods which attacked the breast cancer tumours. Second in that list was garlic, a spice used extensively in the Mediterranean diet cuisine and especially the Italian Cuisine.

Mediterranean Diet foods fight Skin Cancer: In the Mediterranean Sea the climate is very hot during the summers and the people are exposed to the sun while working in the fields or leisurely enjoying the sun at the beach. It was found out, following several studies, that in addition to reducing the exposure to the sun, if and when possible, there are some kinds of foods which can reduce the risk of skin cancer. The studies were done among people living in countries around the Mediterranean Sea. These people consumed fresh vegetables, fruits, legumes, fresh fish and olive oil. In other words they were following the Mediterranean diet and the foods they were eating are listed in the ‘’most frequent’’ category of the Mediterranean diet pyramid. These kinds of food contained antioxidants which were fighting the free radicals in the body thus reducing the risk of cancer.  In addition to the antioxidants it was found out that some Mediterranean diet foods like fish rich in omega-3 fatty acids had antiangiogenic properties. These antiangiogenic substances which they have starve the cancer cells thus preventing them from growth. This is another way to attack Cancer!

Mediterranean Diet foods fight Prostate Cancer: Prostate Cancer is the second most frequent cancer found in men and it is the type of cancer which causes the most medical expenses, so if it could be prevented it would reduce the expenditure by families and governments. Recent research by the American Institute of Cancer Research has shown that there are certain foods containing lycopene and selenium can protect us against prostate cancer. The Mediterranean diet is abundant of foods which contain lycopene and selenium and thus protect us from prostate! Which are these foods? Watermelon is one such food, it is fruit with rich in lycopene and its nutritional properties can be read in the article, Watermelon and its Nutritional Properties. Another fruit whose juice can protect men against the prostate cancer is the Pomegranate.

A recent study done by the Ohio University, co-authored by Andrea Doseff,  has found that a compound found in plant based foods which are found in the most frequent category of the Mediterranean Diet is very efficient in ‘’killing’’ the cancer cells and thus preventing them from growing and expanding within the body.

It has to be noted that in a study performed by Trichopoulos, Trichopoulou et al, it was found that there are less Cancer incidents in the Mediterranean Basin than the Scandinavian countries, the USA and the UK. This was attributed to the foods eaten by the Mediterranean people who followed the Mediterranean Diet.

If one is sceptical about the various studies, he or she may consult the FDA and their website. The following table provides the FDA approved food label health claims which meet significant scientific agreements. This table can be found at the address shown and confirms that the three categories of foods which can fight Cancer are the categories listed in the Mediterranean diet food pyramid.

As one may have realized there many studies and much evidence which correlate the fight against various forms of Cancer with the Mediterranean Diet and the Mediterranean foods and this correlation should neither be ignored nor underestimated. We all want to be healthy and strong and we see no reason at not to follow the Mediterranean Diet, the world’s healthiest diet. February 4^th is the World Cancer day and it is a good starting point for those who want to turn into a healthy diet and a healthy way of living. The World Cancer day is an opportunity to switch to Mediterranean diet. Let the food be thy Medicine and the Medicine be thy food!