If you're seeking a lifestyle and diet that promotes health and longevity, you'll often encounter the Mediterranean diet. But what exactly does this diet involve, why is it so healthy, and what do the people in these regions actually eat?
We have done our research and are excited to share our knowledge here on the HikingBlog. Join us as we take you on a culinary journey to the south!
The term "Mediterranean" has its origins in southern Europe, specifically on the largest Greek island of Crete, and means "originating in the Mediterranean region". This type of diet has been proven to bring numerous health benefits. Fresh, local products and the avoidance of industrially processed foods form the basis of the Mediterranean diet. The ingredient list is dominated by fresh vegetables, fruit, cold-pressed olive oil, whole grain products, herbs, spices, and fresh fish. The beauty of it is that this diet can be easily adopted here without spending hours in the kitchen. There's a wide array of countries and diverse dishes to choose from: whether Spanish, Italian, Portuguese, Arabic, Turkish, or Greek – these Mediterranean cuisines offer a variety of exceptionally healthy options.
But what makes the Mediterranean diet particularly healthy and capable of promoting a vital life? The basic principle of Mediterranean cuisine is: fresh – regional – seasonal. This means that only foods from the immediate vicinity, not transported over long distances, are served. We eat only what nature provides according to the season. This approach is not only particularly healthy, but also varied, easy to digest, and delicious. But can this diet actually lead to a longer life?
According to various studies, people in the Mediterranean region who follow a Mediterranean diet have a longer life expectancy and experience better health in later years. This diet has also been linked to delaying Alzheimer's disease or slowing down dementia. Furthermore, the fresh ingredients strengthen the immune system, have an antioxidant and anti-inflammatory effect and can lower blood pressure and cholesterol levels.
Clearly, changing your diet doesn't happen overnight, and implementing it only once a week isn't effective. Consistency is key! But what ingredients and foods are used in Mediterranean cuisine? In the South, everything fresh and regional ends up on the plate. Shopping is done directly at farmers' markets or from farmers themselves. The focus is primarily on vegetarian dishes with plenty of vegetables, fruits, plant-based oils, nuts, and legumes. Fish, seafood, and meat in moderation are also essential components of the Mediterranean diet. Here's an overview of the ingredients typically found in Mediterranean cuisine:
It is well known that many people in Southern Europe lead especially healthy lives, largely due to the numerous health benefits of the Mediterranean diet. Here is a brief summary of the key reasons:
These two recipe tips are not only easy and quick to prepare, but the delightful aroma also takes you on a brief journey to the sunny Mediterranean regions. They taste light, fresh, and authentically Mediterranean.
Ingredients for the salad (approx. 2 portions): 400 g zucchini, 1 package of feta cheese (sheep's milk), pitted black and green olives, fresh leaf lettuce as desired, 1 pointed pepper (orange), pine nuts
Ingredients for the dressing: 2 tbsp organic cloudy apple cider vinegar, 3 tbsp extra virgin olive oil, 2 tbsp lemon juice, herbs such as basil, parsley, mint, oregano and dill, 1 tsp sugar-free mustard, salt and pepper
Preparation method: Wash the zucchini and cut into thin strips using a vegetable peeler. Wash the pointed pepper and cut into thin strips using a knife. Wash the salad and let it drain. Cut the feta into small cubes. Mix (or blend) all the ingredients for the dressing and season to taste. Arrange the salad ingredients on a plate, add the olives, and sprinkle with pine nuts. Finally, drizzle the dressing over the salad and serve!
Ingredients for the salad (approx. 4 portions): 100 g buckwheat, 200 ml water, 1 teaspoon vegetable stock, a handful of cherry tomatoes, 1 large zucchini, 1 orange, black and green pitted olives, sun-dried tomatoes, sliced almond, pine nuts, ½ packet feta sheep's cheese, fresh rocket salad to taste, chicory salad to taste
Ingredients for the dressing: 2 tbsp organic cloudy apple cider vinegar, 3 tbsp extra virgin olive oil, 2 tbsp lemon juice, 2 tsp capers, herbs such as basil, parsley, oregano, 1 tsp sugar-free mustard, salt and pepper, chili powder to taste
Preparation method: Cook the buckwheat in water with vegetable stock according to the package instructions. Cut the tomatoes, zucchini, olives, and orange into small cubes. Drain the sun-dried tomatoes and cut them into thin strips. Cut the feta cheese into cubes. Wash and drain the lettuce. Roast the almonds and pine nuts in a pan until lightly browned. Mix or blend all the ingredients for the dressing, then season to taste. In a large bowl, combine the cooked buckwheat, diced vegetables, feta cheese, and tomatoes with the dressing. Gently fold in the salad greens. Arrange the salad on a serving plate. Sprinkle the roasted almonds and pine nuts over the salad. Serve and enjoy!
