The beloved Mediterranean diet it’s kind of like the king of prom diets.
“The best diet” liza loves to sing its praises, and the research community continually crowns it with superlative after superlative:
The best diet for heart health!
It will reduce your risk of stroke!
Going to the Mediterranean will lower your blood pressure!
And all you have to do is eat like you live on the shores of Greece: fresh fish, plenty of vegetables, lots of olive oil, and (of course) good wine.
As a dietitian advocating the benefits of everything those thingsI also have a big problem with the Mediterranean Diet: it is exclusive.
Or at least the perception of the Mediterranean Diet is exclusive, focused mainly on Greece, Spain, Italy and France.
But, and this is a big but, there are 18 other Mediterranean countries as well. However, their foods, flavors, and cultures are rarely included in the beloved “diet” spoken of as “the best.”
North Africa is a Mediterranean country. So are Morocco, Algeria, Tunisia or Libya. The same goes for the Middle Eastern countries of Turkey, Israel, Syria, and Lebanon. Yes, there is some overlap between many of these cultures in terms of food, but often the combinations, preparation methods, flavorings, and seasonings of most of these other countries are rarely discussed when the gold medal is awarded to the Mediterranean Diet. .
The Mediterranean Diet has been idealized and is far from inclusive.
Brooklyn dietitian Maya Feller, MS, RDN, CDN agrees with me.
“The Mediterranean Diet that really encompasses the 22 countries around the Mediterranean Sea has unique flavor profiles, seasonings, herbs, foods that are very spicy and hot, but also mix sweet and hot,” says Feller. “There is no single ‘diet’ that encompasses the entire Mediterranean region: the spice-heavy dishes of Morocco bear little resemblance to the lemon-and-caper-blended cuisine of southern Italy. Instead, Mediterranean cuisine is about what you eat.” cuisines have in common: a daily emphasis on vegetables and fruits, beans and lentils, whole grains, more seafood than meat and poultry, and heart-healthy olive oil Fresh, high-quality ingredients and simple preparation techniques make the extraordinary flavors.
All of this reminded me of a conversation I once had with colleagues in Turkey, over cup after cup of what is called Cay, or Turkish tea, “which is served from sunrise to sunset, at weddings, funerals, business meetings.” ”. says Merve Doran, founder of Oleamea Olive Oil. And that’s a perfect example: in Italy and Spain, espresso is the favorite, while in Tunisia, it’s mint tea. And in Turkey, it’s Cay. The foods, the drinks, the combinations of flavors, everything differs between the regions. And each of these foods and drinks has its own unique health benefits.
Unfortunately, much of that is lost when combined with what fits the American lens of the Mediterranean diet. And there’s certainly nothing wrong with the typical foods that are normally emphasized – vegetables, seafood, olive oil, pasta – they’re amazing, but considering the melting pot that is America, some of these other flavors and combinations need to be celebrated, explored, and savored too.
“I think the most important thing for people to realize is that every culture has dishes, but they’re cooked differently or they might look different,” says Shana Spence, MS, RDN, CDN of nutrition tea. “I think most people tend to think of roasted vegetables, which is fine and delicious, but sauces, gravies, soups, stews, etc. are all vegetable dishes that also offer nutrients.”
Adopt the true Mediterranean Diet in its entirety. If you love to cook, consider a cookbook that highlights a few recipes from North African countries or perhaps another one in the Middle East. Maybe you eat out regularly; If that’s the case, great, consider a few different restaurants that offer unique foods, flavors, and influences from a variety of cultures.
Explore new spices, flavors, and preparation methods to make them your own, and reap the flavor and health benefits of doing so. And, yes, all of this can be enjoyed by drinking some Italian red wine with a side of Israeli burnt eggplant and Syrian pita and hummus, all drizzled with Turkish olive oil.
Flavia Morlachetti
Or try a recipe from Israeli-born Executive Chef Noam Blitzer of Red Hog Restaurant & Butcher Shop in Louisville, KY.
Chef Blitzer says he infuses many of these cultural flavors into the foods featured on the weekly rotating menu with his team. “I moved from Israel when I was 6 years old. Israel is a melting pot of cultures. From the different regional foods of the Levantine countries all fused with flavors from Europe, Africa, Asia and Latin America. All these different cultures came together and recreated local dishes with new flavors and techniques. “Flavors I grew up with are often in my dishes, like our ‘Burnt Eggplant,’ which is one of the most popular dishes on our menu.”
Israeli Burnt Eggplant
What you will need:
2 purple Italian eggplants, 2 each
4 cloves of garlic
juice of 2 lemons
2 teaspoons of salt
1 cup of tahini paste
1/2 cup ice water
1 teaspoon Urfa chili
1 teaspoon toasted sesame seeds
1 teaspoon za’atar
1/4 cup pomegranate seeds
2 tablespoons extra virgin olive oil
1/4 cup toasted sunflower seeds
1/4 cup mint leaves
1/4 cup parsley leaves
How to do it:
1. Use a fork to poke holes all over the eggplant. Grill the eggplants over high heat or on a broiler until blackened and very soft, about 20 minutes per side. Set aside to cool.
2. In a medium bowl, combine the garlic, lemon juice, and salt. Whisk together tahini and water until mixture is smooth.
3. Once the aubergines are cool to the touch, cut them in half lengthwise. Take a fork and gently scrape up the soft flesh of the eggplant and place it on a serving plate. Top with salt, tahini sauce, seeds, herbs, and olive oil.
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