Since the 1950s, health professionals such as Ancel Keys have been studying the diets of the people of the Mediterranean. The people of Greece, particularly Crete, had the longest life expectancy in the world until the 1960s, followed by Southern Italy, Spain, and France. The important aspects of the Mediterranean diet are high intakes of cereals, grains, vegetables, dried beans, olive oil, garlic, fresh herbs, seafood, and fruit. Wine is taken with food in moderation. Meat and poultry are also eaten in moderation, with poultry more frequently served than red meat. Animal fats in the form of butter, cream and lard are not included in the diet.

Much of the Mediterranean food and cooking found today can be traced back to times of antiquity.  The area that compromises the Mediterranean consists of three continents and more than 15 countries. Some of the countries that influence the Mediterranean diet are: Portugal, southern Spain, southern France, southern Italy, Greece, Crete, southern Turkey, western Syria, western Lebanon, western Israel, northern Eygpt, northern Libya, northern Algeria and northern Morocco. It was on the shores of the Mediterranean that Western Civilization had its beginnings. The olive vine, wheat, seafood, and meats were enhanced by Arab spices from the East. The Arabs were said to have the greatest influence on the Mediterranean Diet, bringing nuts, saffron, rice, spinach, sugar cane, and oranges into the region.

Within this web-site, we have provided an overview of ingredients, recipes, and characteristics of the Mediterranean diet.  Utilizing the Mediterranean diet allows us to ease away from the modern day tradition of relying on manufactured foodstuffs, for Mediterranean recipes consist of natural healthy ingredients.  A better understanding of Mediterranean food, cooking, and ingredients can make our diets more flavorful, enjoyable, and healthful.

Abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains (including pasta and rice), beans, nuts and seeds.

Emphasis on variety of minimally processed and seasonally fresh and locally grown foods.

Olive oil as principal fat, replacing other fats and oils (including butter, margarine and other vegetable oils).

Total fat ranging from less than 25% to over 35% of calories, with not more than 7 to 8% of calories coming from saturated fats.

Daily consumption of low to moderate amounts of cheese and yogurt (Low-fat and nonfat versions may be preferable).

Consumption of low to moderate amounts of fish and poultry several times a week (with recent research somewhat favoring fish over poultry); from zero to 4 eggs per week (including those used in cooking and baking)

Fresh fruit as typical daily dessert; sweets with significant amount of sugar (often as honey) and saturated fat consumed not more than few times per week.

Red meat consumed only few times per month (Recent research suggests a maximum of 12 to 16 oz. per month).

Regular physical activity at level that promotes healthy weight, fitness and well-being.

Moderate consumption of wine, normally with meals - 1 to 2 glasses per day for men; 1 for women. (From current public health perspective, wine should be considered optional and should be avoided when consumption would put individual or others at risk.)

Today, many scientists actively endorse the benefits of the Mediterranean menu. Studies continue to show a distinct correlation between the foods eaten by the people living in the Mediterranean region and a pattern of lower incidence of coronary heart disease, as well as other diseases.

Although as much as 40% of total daily calories are from fat in the traditional Mediterranean diet, cardiovascular diseases is substantially decreased. As a monounsaturated fatty acid, olive oil does not raise cholesterol to the same extent as do saturated fats. Olive oil is also a good source of antioxidants. Eating fish a few times per week benefits the Mediterraneans by increasing the amount of omega-3 fatty acids. Eating red meat sparingly seems to also increase health by lowering cholesterol.

Fats are large molecules constructed from glycerol and fatty acids. Glycerol is an alcohol with three carbons bearing a hydroxyl group. A fatty acid had a long carbon chain with one end consisting of a carboxyl group. If there are no double bonds between the carbon atoms composing the tail, then hydrogen atoms are bonded to the carbon skeleton making a saturated fatty acid. An unsaturated fatty acid has one or more double bonds, formed by the removal of hydrogen atoms from the skeleton.

Most animal fats such as grease, butter, lard and oils are made of saturated fats. They solidify at room temperature. In contrast, unsaturated fats of plants and fish are liquid at room temperature. The kinks where the double bonds are located prevent the molecules from packing together closely enough to solidify at room temperature. Humans and other mammals stock their long-term food reserves in adipose tissue, which swell and shrink based on fat intake. A diet rich in saturated fats (one full of junk food) is one that may contribute to obesity and cardiovascular diseases such as atherosclerosis. In this condition, deposits called plaques develop on the internal lining of blood vessels. They can impede blood flow and cause overworking of the heart.

Cholesterol can also have an effect on the body. Cholesterol molecules help keep cell membrane fluidity in the body. Cholesterol travels in blood as low-density lipoproteins, complexes of lipids and proteins. These particles bind to LDL receptors on membranes and enter the cell. In humans, high cholesterol can causes the LDL receptor proteins to be defective and LDL particles cannot enter the cell. Cholesterol then accumulates in the blood and can cause blockages.

Omega 3 fatty acids are oils from flaxseed (fed to chicken), fish and a type of algae food on the market that is a supplement to chicken feed in Europe. Omega-3's are essential fatty acids that our bodies cannot create without first obtaining them from food. The 'omega' number defines which carbon the first double bond occurs in a carbon chain that begins with a methyl group and ends with an acid group. Linolenic acid, the primary omega-3 fatty acid, can be obtained through many fats, oils, nuts, and soybeans. However, while eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are also from the omega-3 family, can both be created by the body in the presence of linolenic acid, they are best available through *** milk for infants and seafood for adults.

EPA and DHA are very important for normal brain development, communication, and vision. What has brought these fish oils into the spotlight in recent years, however, are the possible protective roles on arthritis, hypertension, cancer, and heart disease. Many studies have shown a positive relationship between the anti-inflammatory properties of omega-3 fatty acids to a decrease of symptoms in chronic conditions such as rthritis and lupus. Some studies have suggested that an increase in omega-3 fatty acids may actually help to prevent rheumatoid arthritis, while other research has supported a decrease in childhood asthma symptoms and incidence. Some research debates these claims.

The majority of omega-3 research has focused on the relationship these fats have with heart disease. According to a brief overview published in an American Dietetic Association's Nutrition in Complementary Care newsletter, omega-3 fatty acids "are believed to contribute to an overall vascular environment less prone to occlusion by atherosclerotic plaques." This statement significantly describes the direct benefit of fish-oils to increased cardiovascular health.

Antioxidants are nature’s protection against assault by free radicals. Free radicals are unstable oxygen molecules that punch holes into our body’s cellular walls, damaging DNA, the genetic material within the cells. The damage to the body is similar to rust on an old car, reducing the body’s capability to combat aging, cancer, hardening of the arteries, and other degenerative changes. Only recently have scientists discovered the immunity-boosting, antiaging, health-promoting effects of antioxidants and phytochemicals. Evidence suggests that these substances can offer protection against premature aging and delay or even reverse certain chronic diseases. Current research indicates that antioxidants may offer protection against the following diseases: heart attack, stroke, hardening of the arteries cancer aging (i.e. slowing the aging process), Alzheimer’s disease, diabetes, certain eye diseases, arthritis, and osteoporosis.

Antioxidants receiving the most attention have been Vitamins E and C and beta-carotene. Vitamin E has the most well documented success in combating heart disease. Many studies have shown a consistently inverse relationship between Vitamin E and rate of heart disease and heart attacks. Beta-carotene has also been shown to reduce rate of heart attacks. Research on vitamin C has been less persuasive for combating heart disease. However, vitamin C appears to protect vitamin E from damage, thus, indirectly reducing risk for heart attacks.

Due to the long and extensive history of Mediterranean cooking, it isdifficult to list every ingredient found in the Mediterranean diet. Therefore, the following includes the most frequently used ingredients.

Olive Oil

Olive oil has been the most distinguishing element of Mediterranean cooking for thousands of years. The primary producers of olive oil are Spain, Italy, Greece, Tunisia, Turkey, Syria, Morocco, and Algeria. Spanish and Italian olive oils dominate international markets.

Extra virgin and virgin olive oils: These olive oils have long shelf life and are high in anti-oxidants. Therefore, they can be repeatedly deep-fried without losing stability.

Olive oil: This is the most commonly used olive oil. Olive oil is a blend of refined olive oil and virgin oil. It is also suitable for deep-frying.

Light and extra light olive oil: These oils are pure olive oil blended with a small amount of virgin oil. Olive oil is high in monounsaturated fats (the "good" fats) and high in anti-oxidants, and is therefore recommended by health experts. Anti-oxidants are beneficial to coronary arteries, and have been found to reduce the risk of developing *** and bowel cancers. Although it is not good to consume too much of any type of fat, the fats found in olive oil are digested and metabolized more efficiently than other fats.

Olives

Olives have been used in Mediterranean appetizers for thousands of years. Green olives are often stuffed while black olives may be soaked in olive oil. Olives of different varieties are used in numerous Mediterranean dishes to add a distinct flavor.

Onions

Onions are often used in Mediterranean dishes to accentuate the flavor of oils. Spring onions, leeks, and shallots are used in various Mediterranean regions.

Garlic

Purple-skinned garlic, often referred to as Italian garlic, is the most widely used type of Garlic in the Mediterranean. Garlic produces a pleasant flavor and aroma when sautéed in oil. Garlic may be roasted or crushed, depending on the dish. Many health benefits have been associated with garlic and it is often consumed in capsule form. Research indicates that garlic can increase HDL-cholesterol (which is beneficial) while decreasing harmful LDL-cholesterol.

Tomato

Although the tomato serves as an essential ingredient in Mediterranean cooking, its appearance in the Mediterranean is fairly recent. The Spaniards brought the tomato to the Mediterranean from the New World. Initially, the tomato was considered an ornamental plant, not suitable for eating. Since the end of the eighteenth century, it has been used in various Mediterranean dishes. Tomatoes can be used in various ways. They can be sun-dried, pureed, sliced, or made into a sauce. Today, the tomato serves as a staple in the diet of many Italians.

Fish

The following lists a number of different types of fish used in a variety of Mediterranean dishes: Clams, mussels, squid, cuttlefish, and octopus.

Herbs

Mediterranean cooking makes use of a vast array of herbs to provide extraordinary flavor and aroma. These herbs are found throughout the Mediterranean but not widely used in every Mediterranean country:

Anise, basil, bay leaves, borage, bouquet garni, caraway, chamomile, chervil, chives, corainder, dill, fennel, herbes de provence, lavender, marjoram, mint, oregano, parsley, rigani, rosemary, sage, savory, sorrel, tarragon, and thyme.

Nuts and Seeds

Nuts in many countries are considered a snack food. In the Mediterranean, they hold a much greater significance. Nuts have often been used to thicken sauces and give certain dishes texture. Oil has also been extracted from nuts. In earlier times, nuts were especially important because of their long shelf life. The following is a list of nuts found in a multitude of Mediterranean dishes.

Almonds, pistachio nuts, hazelnuts, walnuts, pine nuts, and chestnuts.

Bread

Bread is perhaps the most fundamental part of the Mediterranean diet. Hundred of different types of bread exist throughout the Mediterranean, ranging from pita bread to Italian crostini. Dough is used to create a variety of foodstuffs, including various types of pasta.

Cheese

Cheeses of the Mediterranean are most commonly made from sheep and goat's milk. Some of the more popular varieties are bocconcini, feta, haloumi, kasseri, kefalograviera, kefalotiri, mascarpone, parmesan, and pecorino.

Source cited: Readers Digest Mediteterranean Cookbook, by Tess Mallos

The preparation and seasonings vary from country to country, but the people of the Mediterranean region all eat lots of complex carbohydrate foods like vegetables, fruits, beans, pasta, rice and other grains, only moderate amounts of protein from fish, poultry and red meat, and use almost exclusively olive oil, a primarily monounsaturated fat that is naturally cholesterol-free.

A typical meal uniformly starts with appetizers, such as a Moroccan olive salad, or Nicoise salad from Provence, or Turkish stuffed grape leaves. There is always bread, whether it be olive bread from Cyprus, or sesame bread rings from Egypt.

Sometimes, depending on the season, a hearty Mediterranean soup, served withwarm, fresh bread, can be the entire meal, such as a heavy fava bean soup from Sicily or a Greek pasta soup.

The main course in the traditional Mediterranean meal is plant-based, such as vegetables, pastas, grains or legumes, with an accompaniment of either fish or meat.   This could be a Greek eggplant pilaf, or a simple Tunisian fish dish with couscous - a semolina grain.

Finishing a Mediterranean meal is as elemental and unencumbered as the lifestyle. With a cup of Turkish coffee or Moroccan tea, dessert can be as simple as a lemon tart from Provence, baked figs from Greece, Sicilian lemon ice, or Algerian almond cookies.

The health and therapeutic benefits of olive oil were first mentioned by Hippocrates, the father of medicine. For centuries, the nutritional, cosmetic and medicinal benefits of olive oil have been recognized by the people of the Mediterranean.
Olive oil was used to maintain skin and muscle suppleness, heal abrasions, and soothe the burning and drying effects of sun and water. Olive oil was administered both internally, and externally - for health and beauty.
Recent research has now provided firm proof that a Mediterranean diet, which includes olive oil, is not only generally healthy, but that consuming olive oil can actually help lower harmful LDL cholesterol. Olive oil contains antioxidants that discourage artery clogging and chronic diseases, including cancer.

[imageattachement]  There are three kinds of dietary fats: saturated (animal), polyunsaturated (plants, seeds, nuts, vegetable oils), and monounsaturated (olive oil). From a nutritional standpoint, all types of olive oil are approximately the same, with 80% monounsaturated, 14% saturated, 9% polyunsaturated fats on average. Olive oil is rich in vitamins A, B-1, B-2, C, D, E and K and in iron. Olive oil, which is beneficial to the digestive system, does not necessarily keep you thin; it contains just as many calories as other oils (9cal/g). Olive oil acts as a mild laxative, is a friend to the intestine and an enemy of ulcers and gastritis. Olive oil is a good tonic, with specific benefits for people suffering from heart disease. Olive oil has been regarded as the "beauty oil". The body's cells incorporate the valuable fatty acids from the oil, making arteries more supple and skin more lustrous. The amount of oleic acid in olive oil is about the same as that found in a mother's milk and is thus the best growth supplement for infants. Drunk before a meal, olive oil protects the stomach from ulcers. If a spoon or two is taken with lemon or coffee, it prevents constipation without irritating the intestinal tract. It is also effective in treating urinary tract infections and gall bladder problems. It is a perfect remedy for gastritis in children, it accelerates brain development and strengthens the bones. Olive oil dissolves clots in capillaries, has been found to lower the degree of absorption of edible fats, and consequently slows down the aging process. Only animal-derived foods contain cholesterol. Olive oil is cholesterol-free. Cholesterol is not entirely harmful; it is an essential building block for cell membranes, nerve fiber coverings, vitamin D and sex hormones. The body manufactures all the cholesterol it needs, so any cholesterol in foods we eat is excessive. Excess cholesterol causes a gradual accumulation of fatty deposits and connective tissue, known as plaque, along the walls of blood vessels. Eventually, plaque builds up, narrows the arteries and reduces blood flow, in this way increasing the risk of heart attacks and strokes.

Cholesterol is manufactured in the liver and is vital for the structure of cell walls. In order to circulate through the bloodstream, it is "packaged" in fatty-protein wrappings called "lipoproteins". The low-density lipoproteins (LDL) distribute cholesterol throughout the body, dropping it off where needed. The liver also packages another type of cholesterol called high-density lipoproteins (HDL), which picks-up circulating cholesterol and returns it to the liver for reprocessing, or excretion. The LDLs are the ones that build up the walls of the arteries and so are tagged "bad" cholesterol. HDLs carry cholesterol away. So the more HDLs there are, the easier it is to unblock paths and rid the body of unwanted cholesterol. What the body really needs is a good HDL/LDL ratio. Polyunsaturated oils lower LDL ("bad") and HDL ("good") levels. Monounsaturated oils (such as olive oil), lower only LDL cholesterol, leaving HDLs to help clean out arteries. Animal fats, which contain saturated fatty acids, exponentially increase blood cholesterol levels. Polyunsaturated fatty acids lower both LDL and HDL levels in the blood, but they do not affect their ratio. Monounsaturated fatty acids on the other hand control LDL levels while raising HDL levels. No other naturally produced oil has as large an amount of monounsaturated fatty acids as olive oil, which mainly contains oleic acid. The modest amount of well-balanced polyunsaturated fatty acids in olive oil is well protected by antioxidant substances. It is widely believed that antioxidant substances such as vitamins E, K and polyphenols found in olive oil provide a defense mechanism that delays aging and prevents carcinogenesis, therosclerosis, liver disorders and inflammations. Since olive oil is not tortured during extraction, these substances are left unspoiled, making the olive oil very stable even when frying. So contrary to common belief, olive oil undergoes a smaller degree of deterioration during frying than other oils. Due to its chemical structure, olive oil is of unrivaled organoleptic value and thus the oil best suited for human consumption. It is very well tolerated by the stomach. In fact, its protective function has a beneficial effect on gastritis and ulcers. It is a cholagogue, activating the secretion of pancreatic hormones and bile much more naturally than prescribed drugs. Consequently, it lowers the incidence of cholelithiasis (gallstone formation). Its excellent digestibility promotes the overall absorption of nutrients, especially vitamins and mineral salts. It has a positive effect on constipation. Bones need a large amount of oleates and what source could be better than olive oil? Promoting bone mineralisation, it is excellent for infants and the elderly who have bone calcification problems. It also has beneficial effects on brain and nervous system development as well as on overall growth. It shields the body against infection and helps in the healing of tissues, internal and external. Olive oil is a panacea, the perfect oil for all ages. And every time scientists look into the reasons behind an olive oil advantage empirically known and employed by the peoples of the Mediterranean, it is certain that they will come across evidence of yet another unique biological attribute.

The traditional eating habits of Mediterranean peoples are based on the livestock, fishing and agriculture of their region, which has a long growing season and rather mild climate. It's that simple. The traditional diets of Greeks, Sicilians and Tunisians reflect distinct cuisines and culinary practices but naturally have a great deal in common. Some authors have suggested that the Mediterranean diet was rooted in some way in regional "poverty." In fact, ancient Rome and medieval Sicily were Europe's most prosperous regions. Certain foods, such as bovine meat and butter, were never very popular in the Mediterranean region because the climate has not always favored the expansive grazing lands required to raise large quantities of buffalo and cows, though both have been raised in these countries for centuries. It so happens that most cheeses made from sheep's milk are lower in cholesterol than those made from cow's milk, while olive oil, with its monounsaturated fat, is healthier than colesterol-laden butter. Mediterranean peoples historically consumed fish, poultry, game, lamb and kid rather than beef. The meat of sheep, goats and even chickens contains some fat, of course, but Mediterraneans usually consumed less meat than their northern European neighbors. Wine, which has certain cholesterol reducing effects, is a staple of the Mediterranean diet, and regions like Italy and southern France have historically produced more wine than England and northern Germany.

On a scientific level, the answer is a complicated one. The health risks of high dietary cholesterol have been known --and debated-- for a long time, and examined in the confusing context of research indicating that most cholesterol is produced by the body's own mechanisms. Based on autopsies, the American medical community (which leads the world in medical/health research) knew that alcoholics typically had very low levels of arteriosclerosis, but since the United States had a statistically serious alcohol problem, even among teenagers, it was considered ill-advised to recommend that most people consume a glass of wine daily as this could indirectly encourage excessive alcohol consumption. Yet, alcoholism is virtually unknown in southern Italy, where moderate wine consumption is normal even among teenagers. (Unlike most northern countries in the European Community, Italy has no minimum age for alcohol purchase.) While certain Mediterranean and Eastern Asian diets are low in cholesterol, and considered healthy, they were sometimes criticized based on inconclusive research that associated, for example, high sodium levels (from salt, prevalent in the Japanese diet) and other conditions with widespread health problems, such as hypertension (high blood pressure).

In the United States, there was also a political aspect to the debate. The American dairy and meat industries had a vested interest in promoting the nutritional benefits of their products. Even the makers of breakfast cereals (especially those prepared with milk) fought hard to discourage legislation which might diminish milk's importance in the government's dietary suggestions. Milk certainly has its place in a healthy diet, especially for young children, but Italian adults hardly ever consume milk except in the form of cheese.

Sadly, a social bias was present almost from the beginning of the public debate. To many people, "meat and potatoes" were considered somehow more "American" than spaghetti and meatballs. By the 1950s it was unpopular to officially advocate conflicting nutritional practices from other nations, especially places like Italy and Japan (whose opposition to the United States in the Second World War was still fresh in the minds of most Americans). Today, California produces almost as much wine as Italy or France; that wasn't the case in 1960, when the American demand for fine wine was rather small, with few Americans regularly consuming wine. The American wine industry as it exists today was founded by Italian and Spanish families. (Genetic studies confirm that the California grape known as Zinfandel is actually the Sicilian Primitivo.) Part of the global awareness of "foreign" diets may be attributed to their gradual introduction in countries like the United States and Australia by immigrants from Italy, Greece, Japan, India and elsewhere. On a cultural level, "ethnic" foods as diverse as olive oil, pasta, sushi and tofu all suffered in popularity based on the same social bias. Fortunately, this has changed. Southern Italian foods, such as pizza and pasta, are popular everywhere.