Everyone's Health

Mediterranean dishes can be part of a long, flavorful life

Much has been said about the merits of the Mediterranean diet. Eating the way they do in Italy, Greece and other countries bordering the Mediterranean Sea is linked to longer life spans and lower rates of heart disease and certain cancers.

A few of our favorites
Chicken With Tomatoes and Peppers
Shrimp With Arugula and Couscous
Derev Dolma (Stuffed Grape Leaves) Greek Lamb
Easy to make Tabbouleh

The cuisines may differ in detail from Turkey to Tunisia, but the common threads include plenty of grain products, vegetables, fruit, legumes, nuts, yogurt, fish, moderate amounts of wine and lots of olive oil. More than half the fat calories in a Mediterranean diet come from heart-healthy monounsaturated fats – mainly from olive oil.

How can we adopt a more Mediterranean-style approach to eating and hopefully reap similar health rewards? The secret is in understanding that diving into a huge platter of pasta covered in cream sauce is not part of the traditional Mediterranean diet.

Instead, get to know and enjoy the healthful ingredients and authentic dishes of cultures in this region, including those from the cradle of civilization in Greece, North Africa and the Middle East.

The lands surrounding the Mediterranean Sea contain some of the oldest cultures on earth. No, they weren't baking lasagna way back then, but chances are they were enjoying hummus made from mashed chickpeas and olive oil.

Today, restaurants specializing in Mediterranean cuisines are among the best places to dine if you are following current dietary guidelines.

So while broadening your taste horizons to improve your long-term health, why not include some of the Mediterranean's healthiest dishes? They've passed the test of time and taste.

Flavors to savor:

Baba ghanouj. A puree of smoked eggplant with tahini, olive oil, lemon juice and garlic garnished with chopped mint and used as a spread or dip.

Couscous. Made from coarsely ground or cracked wheat, this Mediterranean side-dish staple is served plain or seasoned with spices and vegetables.

Dolmades. From the Arabic word for “something stuffed,” steamed grape leaves are used as a wrap for ingredients such as ground lamb, rice, onion and currants. Can also be meatless.

Hummus. Mashed chickpeas with lemon juice, garlic and olive oil or sesame oil. Used as a dip or spread with pita bread.

Tabbouleh. Cracked wheat with chopped tomatoes, onion, parsley, mint, lemon juice and olive oil.

Tahini. Thick paste of ground sesame seeds used as a spread and to flavor dishes. Think of this as Mediterranean butter, with 90 calories per tablespoon.

Shish kebabs. Small pieces of marinated meat or seafood grilled on a skewer. Often served with rice pilaf.

Falafel. Go easy on these high-fat patties of fried chickpeas (155 calories, 10 grams fat for 3-ounce patty).

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