The Mediterranean diet has been hailed as the best way of eating for health – from preventing obesity, diabetes and heart problems, to lowering the risk of many cancers. It is a great way to achieve a glowing complexion, better gut health and even sleep.
The diet is high in olive oil, fruit and vegetables, fish, legumes such as beans and chickpeas, with moderate amounts of dairy (mainly cheese and yoghurt), freshly made bread and pasta, and small amounts of wine. Mealtimes are enjoyed in a relaxed family and social setting, free from the distractions of the TV screen. Think Italy, Spain, Portugal, Greece, Cyprus, Croatia, Morocco, Tunisia…
But how do you adopt the eating habits of nations used to sunshine all year around when you live in a country with a lot more rain and cloud than sunshine and blue skies? Here are some tips on adapting the key components of the Mediterranean way of eating:
Fruit and vegetables
Eat what’s in season where possible, so in the spring and summer it’s more salads, but during the colder months of the autumn and winter make soups and stews, or simply steam, grill and roast your vegetables.
Healthy fats
Drizzle extra virgin olive oil over salads and roasted veg, and cook with the lighter coloured olive oil. Ditch the processed spreads and enjoy real butter instead, in small quantities. Mash an avocado on a sourdough toast with a poached egg on top, eat fish a couple of times a week, and snack on a variety of nuts – unsalted and raw if possible.
Healthy protein
Eat a little less red meat, and more beans and chickpeas – simply add them to meals you already eat, such as soups, stews, salads.
Dairy
Now that full fat dairy has been brought back from the years of exile, enjoy a creamy porridge made with full fat milk; parmesan cheese grated over a breakfast omelette; a small pot of full fat yoghurt sweetened with a bit of honey and fruit.
For dessert, eat fresh fruit
Opt for strawberries, fresh figs, grapes, or apples and team it with a dollop of full fat Greek yogurt.
Enjoy a glass of red – in moderation
Whilst the British culture doesn’t allow for the long lunchtime siestas with several courses served under the clear blue skies, we would all do well drinking the Mediterranean way – sipping wine slowly, with meals, and in small quantities.