Enjoying the Health Benefits of Mediterranean and Middle Eastern Cuisine
The Mediterranean diet and Middle Eastern cuisine have been garnering attention lately for their emphasis on fresh, wholesome ingredients and potential health benefits. In this post, we’ll explore some of the staple foods and dishes from these regions and discuss how incorporating more of these flavors into your diet can boost nutrition.
What Makes These Cuisines Healthy?
Both Mediterranean and Middle Eastern cooking rely heavily on anti-inflammatory foods like olive oil, vegetables, beans, lentils, yogurt and fish. Herbs and spices like garlic, mint, cumin and saffron are used abundantly, providing antioxidant and anti-inflammatory compounds. The focus is on whole, minimally processed foods that are packed with nutrients. Portion sizes also tend to be reasonable, and both cuisines have cultural traditions of shared meals full of vegetables, beans and grains. This all adds up to cuisine that can promote longevity, heart health and an overall feeling of wellbeing.
Mediterranean Diet Staples
Some foods that are pillars of the Mediterranean diet include olive oil, tomatoes, nuts like almonds and walnuts, fatty fish like salmon and sardines, garlic, leafy greens, whole grains, and fruits like figs. Unique to this region are ingredients like feta cheese, Kalamata olives, capers, and herbs like oregano, basil and rosemary. Core dishes in Mediterranean cuisine include hummus, tzatziki, stuffed grape leaves, grilled fish, and vegetable casseroles.
Middle Eastern Cuisine Highlights
Middle Eastern cuisine shares some similarities with Mediterranean foods, but also has its own distinct ingredients. These include foods like tahini, eggplant, chickpeas, pistachios, pomegranate molasses, and herbs like mint, cumin and za’atar. Popular dishes include baba ghanoush, tabbouleh salad, shawarma, kebabs, and tagines full of vegetables, beans and lean proteins. Desserts like baklava and Turkish coffee are also iconic.
Bringing These Flavors Home
Luckily, many ingredients for Mediterranean and Middle Eastern cooking are readily available at regular grocery stores. Canned beans, olive oil, spices and produce like eggplant, tomatoes and leafy greens are easy to find. You can also frequently find staples like feta, olives, pita bread and hummus in most well-stocked stores. Don’t be afraid to start small by adding a new herb, spice or vegetable dish to your routine until you feel comfortable cooking full Mediterranean or Middle Eastern meals.
With their emphasis on vegetables, beans, lentils and healthy fats, bringing Mediterranean and Middle Eastern flair to your diet can be an easy and delicious way to pursue better health.