Mediterranean Diet is More Complicated Than You Think.

Mediterranean Diet is More Complicated Than You Think.

It's Much More than Olive Oil

One instinctively thinks of olive oil when one thinks of the Mediterranean Diet. However, olive oil is only one component of the Mediterranean diet. It's like saying that If you go to France, all you need to do is stay in Paris. France is brimming with rich history, tantalizing flavors, and breathtaking beauty, from the French Alps to the French Riviera and the fine countryside vineyards.

The Mediterranean diet succinctly is a diet that uses olive oil for fats and legumes and seafood for a protein source. Red meats and wine are sparingly consumed. In addition, herbs and citrus play more an integral part in the Mediterranean diet than people realize. And finally, exercise and fasting play a vital role in the diet.

Now, many Europeans have a higher standard of living than they did 50 years ago. The Mediterranean Diet evolved years ago and became apparent when we saw the octagenarian still actively farming in his olive grove. Back then, their standard of living was much lower than today's generation. Many more Europeans 50 years ago lived in rural communities, on farms, and not too far from the coast.

Red Meat was a Rarity

Red meats are a rarity in the Mediterranean diet. Fifty years ago, red meat was scarce. They could not afford to eat meat frequently. So they rarely ate red meats, maybe two or three servings a month. However, people splurged on eating red meat on special occasions like Easter or weddings. Their diet is comprised of eating fish or chicken twice a week.

Beef was not very prized. In Europe, it is not of the same quality and flavor as American Beef. I have never found beef or steak in Europe that has even come close to American Beef. The typical red meats are pork and lamb and the occasional goat. Raising cattle was more complex and more expensive. Raising cattle requires large tracts of grassland with an abundant water source and a higher initial investment. Goats could be herded on the banks of cliffs and allowed to graze. A farmer can easily tend to their flock of sheep from one small tract of land to the other. Goats, sheep, and pigs require far less daily water than cattle.

Fish was prized and eaten frequently.

Unfortunately, fishermen have overfished the Mediterranean these past fifty years. An old fishing technique involving fishing with dynamite, a dangerous practice, has been outlawed for many years. Unfortunately, local fishermen find that catching fish is much harder than fifty years ago. Fish were more abundant back then, and many farmers frequently provided their families with the day's catch. The traditional preparation of fish was with olive oil, freshly squeezed lemon, and wild herbs like oregano, thyme, and rosemary. This leads to the following two ingredients in the Mediterranean diet,

Citrus and Herbs.

Lemon always accompanied meals. Lemon juice was squeezed and drizzled on chicken, fish, greens, and salads. A Mediterranean table would always have olive oil, olives, and lemons set on the table. Many farmers would grow one or two lemon trees in their yards, conveniently walk a few steps from their front door, and pick two or three fresh and ripe lemons for the table. These lemons were the size of grapefruits with thick rinds. Many farmers would peel the lemon rind and eat them. Oranges were a different varietal, unlike the oranges we find in the supermarket. My favorite was the sangria oranges that ripen in the middle of the summer. Inside was a juicy red-fleshed orange that was sweeter than honey. At first, I refused to eat the red-fleshed oranges because they did not look like the oranges I was familiar with back home in the states. But once I tried them, the whole basket of sangrias was gone by evening.

Fresh Herbs

Herbs in Mediterranean cuisine went hand in hand. Rosemary, thyme, basil, lavender, oregano, and sage were the six staples. Sprinkled herbs on salads, chicken, bread, and every meal served. These herbs grew wild around the Mediterranean. Not uncommon, lavender, rosemary, and oregano were actively planted near and around the house, making it convenient to have nearby for everyday cooking.

Olives, Tomatoes, and Cheese

Olives, cheese, and tomatoes were staples on the Mediterranean kitchen table. These were the poor man's appetizers. The family would nibble on the olives, and sliced cheeses were on the table for dinner. The bread was sliced thick and never eaten plain. A juicy tomato slice was pressed onto the bread slice, allowing the juices to soak through—a heavy hand-poured olive oil onto the bread. A sprinkle of salt and oregano made it complete. Many couldn't wait and just took their slice of bread, dipped it whole-sliced, and sponged up the olive oil and the tomato juice at the bottom of the tomato salad. Olives are rich in monosaturated fats, anti-oxidants, and Vitamin E.

So many different cheeses. The most common cheese we know of was feta, but Romano, Kasseri, Pretza, and another fine cheese, called lathotiri, was soaked in olive oil. Cheeses have been a staple in Greek cuisine for centuries. The first cheesecake originated with the ancient Greeks. Cheeses were in every course of the meal. Mitsithra cheese, similar to romano, was sprinkled on all types of soups. Feta, in hearty chunks, were plopped onto tomatoes salads. And you won't get an odd stare if you sprinkle feta crumbs on your watermelon. But cheeses contain valuable vitamins and are a great source of protein and calcium. Few realized that cheeses, like feta, are also a great source of probiotics.

Greens and Legumes

Greens and legumes were an everyday staple on the dinner table. Lentils and hearty bean soups were typical meals in the fall and winter. Hearty navy bean soup with tomatoes and rosemary satisfied any appetite. Legumes are a great source of protein and fiber. An unusual vegetable is dandelions, the stubborn weed that the average American spends many dollars and hours getting rid of in their backyards. Dandelions may be one of the plants that may contribute to longevity. When it comes to vitamins, dandelions pack a rich supply of Vitamin A, E, and K. Dandelions are also a good source of iron and calcium. Dandelions are a treat for the Mediterranean farmer. Dandelions are prepared by boiling them in water, then straining and served on a plate. Dandelions are delicious when drizzled with olive oil and lemon juice.

Wine plays a role in the Mediterranean diet. Red wine offers tannins and polyphenols. These properties help in lowering blood pressure and lipid levels. Wine also helps in the control of blood sugar and has anti-inflammatory properties. But the wine is consumed with the meal, about one or two glasses.

Fasting

Fasting was integral to the Mediterranean Diet. It coincided with religious practices. In the Greek Orthodox faith, parishioners would fast every Wednesday and Friday by abstaining from meat and dairy. Throughout the year, long periods of fasting occur with 40 days of Easter Lent, 15 days in August for the Dormition of the Virgin Mary, and 40 days for Christmas Lent. During these long periods of fasting, abstinence may be meat and dairy, but other days may be far stricter to include meat, eggs, dairy, olive oil, and wine. The result of fasting forces a shift in one's diet toward more vegetables, fruits, and legumes. The result is to decrease your intake of fats and cholesterol, but there is an increase in fiber and vitamins. The result is lower body weight and lowered cholesterol and lipid levels, especially after 40 day periods of fasting.

Mediterranean daily living was exercise.

The Mediterranean lifestyle involved living in a village on a hillside. Traveling from one neighbor to another involved walking up the hillside. Many towns had steep slopes involving a difference of 100 to 150 ft. Imagine going up and down the village's street that was 15 floors apart. Being a farmer required long walks to your tract of farmland and tilling soils that were rocky and mostly made of clay. Cutting and pruning olive trees involved hand sawing limbs of dead branches and carrying them far from your olive groves. Men in their sixties and seventies would walk uphill on fields filled with underbrush and rocks as if they were gliding over the ground without any resistance. There was no need for gyms or exercise machines; the daily activity was more than a workout.

Music and dancing were typical in these little Mediterranean villages; throughout the summer and fall, every week, neighboring towns took turns in celebrating with a local festival. Many townsfolk would come from the other towns and dance until dawn.