In case, you are looking for a heart-healthy plan the Mediterranean diet is just perfect for you. The key ingredients of Mediterranean Cuisine include olive oil, protein-rich legumes, fresh fruits and vegetables, and whole grains. Fish along with moderate amounts of wine and red meat are also the core ingredients of this cuisine. A Mediterranean diet is rich in flavors and we cannot ignore the health benefits that it provides us. They are less likely to develop high blood pressure, high-cholesterol rate, or become obese. So, people looking for a nutritional diet can start with these healthy ingredients of Mediterranean cooking.
Chickpeas: Daily intake of beans can provide you high-quality protein along with calcium, iron, and zinc. The most loved dish with chickpeas is falafel. This delicious dish is cooked with mashed chickpeas, garlic, and spices. Well, when we are speaking about healthy chickpeas, another Mediterranean dish that is worth mentioning is hummus. This dish is taken as a dip with pita bread, falafel, shish kabob, and nearly all other Mediterranean dishes.
Sesame Seeds: Sesame Seeds are relatively high in calcium and protein and is an excellent source of Copper, Zinc, Iron, Manganese, Omega-3 and Amino Acids. With these nutrients, you can easily fight inflammation and provide great cardiovascular support. A well-known dish made with Sesame seeds is Tahini. It is a paste made from sesame seeds and is a staple in many cuisines, especially in the Mediterranean and the Middle East. To cook Tahini at your home, you need sesame seeds, Olive Oil, Garlic, and Lemon in your house.
Eggplant: Beloved, for its toothsome texture and neutral flavor, eggplant gives meaty satisfaction to those who don’t prefer meat. Eggplant contains a little amount of fiber and potassium. It also contains chlorogenic acid; a compound concentrated in eggplant skin has antiviral properties. Babagnush is a silky flavor-packed eggplant dip that makes a wonderful addition to your appetizer table. You can also have this dish as a spread on sandwiches or as a side dish to your meal.
Couscous: The base of most Mediterranean diets is couscous also known as traditionally unrefined grains (Pasta, bread, barley, and couscous). They gently increase the glucose and insulin level and also retain fiber, Magnesium and Vitamin E. Diets rich in whole grains are beneficial for everyone. Pita bread, brown rice, and brown bread can be enjoyed with most of the Mediterranean dishes.
Olive Oil: Olive Oil is imperative in Mediterranean cookery. Cooking vegetables without olive oil is next to impossible, and it is also an essential element while cooking various meat and fish dishes. Rich in monounsaturated fat and antioxidants, it protects your heart and gives you a glowing skin.
Mediterranean Cuisine is characterized by its range of ingredients and its many regional variations. Grounded on the principles of enjoyment and pleasure you can get the finest taste of Mediterranean foods with others. So, find a healthy restaurant near you and get the best taste of these dishes.