What if ‘diet’ wasn’t a dirty word? While growing up in Port Said, Egypt, Suzy Karadsheh experienced a culture where joy at the table was paramount.
Karadsheh has since become an advocate for the Mediterranean diet, which emphasises whole foods and joyful eating. Here, she shares seven secrets to incorporating this lifestyle into daily life.
Use Mostly Extra-Virgin Olive Oil
Incorporating olive oil as a primary source of fat distinguishes the Mediterranean diet from other eating patterns. Compared with low-fat diets or those relying on butter or coconut oil, extra-virgin olive oil has been linked to lower blood pressure, better blood sugar control, and easier weight maintenance. “I use it in everything, even baking,” says Karadsheh, highlighting its versatility.
Olive oil remains liquid at room temperature, making it a tenderising agent in baked goods. Experts advise checking the quality of olive oil to ensure it carries the sought-after health benefits.
Eat More Plant-Based Foods Every Day
“Plant-based” isn’t restricted to just fruits and vegetables. Whole grains, nuts, seeds, herbs, spices, and beans can all add flavour and nutritional value. Research indicates that consuming 30 or more different plants per week promotes a significantly healthier gut microbiome.
The Grilled Gyro Bash is a great example, featuring chicken or halibut marinated with lemon, garlic, and oregano, and served with pita and fresh veggies. Topped with tzatziki, this dish brings a Mediterranean feast to your table.
Two to Three Times Per Week, Eat Seafood
Seafood is known for its heart-healthy omega-3 fats and protein. However, many home cooks feel intimidated by fish preparation.
Canned fish is a convenient and nutritious option. Quick recipes like Garlic and Dijon Baked Salmon or Za’atar Baked Halibut from Karadsheh’s cookbook can simplify the process.
Combining these dishes with vegetables and whole grains can yield balanced, healthful meals.
One to Two Times Per Week, Eat Poultry
Karadsheh highlights the Mediterranean approach to protein: smaller portions and less frequency than typical Western diets. Plant-forward dinners often feature chickpeas or vegetables, with poultry like chicken breast or meatballs occasionally added in.
Studies suggest that plant-forward diets are linked to lower risks of heart disease and certain cancers.
Eat Red Meat and Sweets Occasionally
Moderation is key when it comes to indulgent foods like red meat and sweets. A little can go a long way in maintaining a balanced and joyful diet.
“A few slices of flank steak on a salad is different from a 16-ounce marbled rib eye,” Karadsheh points out. Keeping portion sizes in check helps integrate these foods without guilt.
Recipes like Strawberry, Arugula, and Spinach Fattoush blend sweet, savoury, and tangy flavours, offering a balanced and delightful culinary experience.
Consume Eggs and Dairy Moderately
Moderate consumption of eggs and dairy can fit well within a Mediterranean diet. Evidence suggests that one egg per day does not increase the risk of heart disease.
Quality and balance are critical. An egg over Greek yogurt with fresh herbs makes for a nutritious dish. Avoiding excessive portions like a five-egg omelette filled with cheese is advisable.
Middle Eastern dishes often incorporate dairy in balanced, flavourful ways, such as hummus made from chickpeas and seasoned with sumac.
Use Mostly Whole-Grain Products
Whole grains such as quinoa, barley, and oats are preferred over white rice and bread. However, Karadsheh acknowledges making exceptions.
For homemade recipes like ciabatta or pita, white flour can be used. The focus should be on the quality of the ingredients and minimising additives.
Making bread or pasta at home or choosing high-quality options with minimal ingredients is advisable.
Embracing the Mediterranean way of eating isn’t about restriction but about abundance. By focusing on whole, plant-based foods and quality ingredients, anyone can enjoy a healthier, more joyful lifestyle.
Suzy Karadsheh’s practical tips and recipes offer a gateway to this rewarding dietary approach, making healthy eating both accessible and delicious.
