The Beginner's Guide to Mediterranean Cuisines | McCormick (2024)

FAQs

How much does the Mediterranean diet cost? ›

The Mediterranean diet cost $78 per week for a single person household, $135 for a household of two, $211 for a family of three, and $285 for a family of four. UniSA researcher and PhD candidate Ella Bracci says the research shows that a Mediterranean diet can be a viable and healthy option for cost-conscious families.

Avoid sauces made from cream or mayonnaise. Choose whole-grain breads, whole wheat pasta and pizza crust, brown rice, beans, and lentils. Cut back on butter or margarine on bread. Instead, you can dip your bread in a small amount of olive oil.

Key ingredients

Essid identifies the "trinity" of basic ingredients of traditional Mediterranean cuisine as the olive, wheat, and the grape, yielding oil, bread, and wine respectively. The archaeologist Colin Renfrew calls this the "Mediterranean triad".

The difference between Middle Eastern and Mediterranean cuisine is an exploration of two distinct culinary worlds. Middle Eastern cuisine entices with its rich spices, aromatic dishes, and use of flatbreads. In contrast, Mediterranean cuisine captivates with its fresh, simple ingredients and a strong focus on seafood.

The participants in the first group experienced “clinically meaningful” changes in body composition throughout the three-year experiment, according to the researchers. This included a 5% or greater improvement in fat mass, visceral (belly) fat mass and loss of lean muscle mass after only one year of following the diet.

Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates. Extra virgin olive oil (EVOO).

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

The diet limits the intake of red meat, high-fat dairy products, and foods that are high in saturated fat, such as butter and cream. Avoiding processed foods can improve your overall health. It will also reduce the risk of chronic diseases, such as heart disease, type 2 diabetes, and certain cancers.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

What is the Mediterranean diet in a nutshell? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

Olive oil is a staple in Mediterranean cuisine and is used in almost every dish. It is known for its health benefits and rich, fruity flavor. Lemon is another common ingredient that is used to add flavor and acidity to dishes. Herbs such as rosemary, thyme, and parsley are used to add flavor to dishes.

Falafel is usually made with fava beans in Egyptian cuisine, where it most likely originated, with chickpeas in Palestinian cuisine, or just chickpeas or a combination of both in Jordan, Lebanon and Syria and the wider Middle East.

Hummus is one of the most well-known, healthy, and delicious Mediterranean specialties. Made from a base of blended chickpeas and garlic, hummus is a versatile Mediterranean spread commonly enjoyed alongside flatbreads (such as pita) or freshly sliced vegetables.

It's an extremely well-known dish in Mediterranean cuisine, and if you seriously love it, you should be comfortable with falafel. Heavenly, southern-style deep-fried vegan balls, initially made of chickpeas or fava beans, are intended to be moreish and filling.

Buy seafood in cans, pouches, or in plain frozen 3- to 4-ounce portions. Buy dried or canned beans, peas, and lentils with no added salt, or rinse them well (½ cup equals 2-ounce protein portion). They're high in fiber to fill you up. More savings: Purchase plain nuts in bulk and serve 1-ounce portions.

Mediterranean Diet Health Benefits

Because this diet includes plenty of healthy fats, limits unhealthy saturated fats and includes plenty of fiber from produce and whole grains, the Mediterranean diet can improve heart health and support brain health.

Although prices can vary depending on which clinic you go to, Medi-Weightloss programs can also be very expensive. For example, prices for the initial consultation typically range from $250–300, and check-ins cost an additional $75–100 per week.

The significant weight loss and health improvements reported by users are testaments to its efficacy. A 6-month study involving MediEats participants showed that 92% achieved and maintained their ideal weight, a remarkable statistic that adds credibility.