The Mediterranean diet, or Cretan diet, has been one of the most popular in the world for several decades.
Its many health benefits are now recognized by the scientific community.
Far from a restrictive diet, the Mediterranean diet offers many possibilities in the kitchen.
In this article, discover the cretan diet, recipes, and tips for practicing it daily.
The Mediterranean or Cretan diet is a diet that is directly inspired by the diet of the peoples of the Mediterranean rim.
This vegetarian-oriented diet is very diversified and is based above all on the consumption of plants and quality fats.
•Seasonal fruits and vegetables
•Quality vegetable fats: olive or rapeseed oil
•Legumes, oilseeds, and seeds
•Fatty and lean fish
•Sheep’s milk and cheese
•Spices, aromatics, and fresh herbs
•Moderate consumption of red wine
Foods to limit as part of the Mediterranean diet:
•Refined cereals (white bread, classic pasta, etc.)
•Sweet and fatty products
•Saturated and trans fats
•Red meat, cold cuts
•Lean meats and eggs
Due to the high consumption of plants and unsaturated fats, the Cretan diet is rich in micronutrients essential for the body.
Moreover, numerous studies demonstrate the extent of his health interests. Indeed, it allows to:
•Protect the cardiovascular system
•Slow down the process of atherosclerosis
•Promote the achievement and maintenance of a healthy weight
•Regulate cholesterol levels
•Regulate blood sugar
•Prevent pathologies linked to aging
•Protect the nervous system against certain neurodegenerative pathologies
•Decrease the risk of cancer
•Increase life expectancy
•Note that even if the primary goal of the Mediterranean diet is not weight loss, it naturally contributes to maintaining a healthy weight and preventing overweight.
Indeed, its great richness in foods with low energy density makes it an ideal diet to keep the figure while remaining in full health.
In the Cretan diet, breakfast is a key meal of the day.
It allows us to start the day well and to break the night fast with a good supply of nutrients.
Ideally, this meal consists of fruit, a dairy product, and a source of quality lipids.
As an example, here are some recipe and menu ideas for a Cretan breakfast:
•Pudding with chia seeds, sheep’s milk, and red fruits
•Wholemeal bread toast with hummus and flax seeds
Wholemeal bread, sheep cheese, and 1/2 avocado
•Sheep yogurt with pears, honey, and almonds
•Smoothie with seasonal fruits and muesli with oatmeal and hazelnuts
For 1 person
120 g sheep yogurt
30 g of muesli without sugar
1 C. of honey
1 C. quality olive oil
The juice of a quarter of a lemon
100 to 125 g pear
About ten almonds
Pinch of cinnamon
First, to make this Cretan recipe, first wash and then peel the pear.
Then, break it up into small cubes.
Mix it with cinnamon and lemon juice.
Then, in a bowl, mix the sheep yogurt with the honey and olive oil. At this point, you should get a homogeneous mixture.
Then, on top, place the diced pear, the muesli, and the coarsely chopped almonds.
Accompany this recipe with an unsweetened hot drink for the perfect breakfast!
In the Mediterranean diet, the recipes for lunch and dinner are much the same.
During these two meals, it is important to give pride of place to fresh, seasonal vegetables as well as whole grains and vegetable proteins.
Also, it is recommended to alternate between cooked and raw vegetables to maximize the intake of essential nutrients.
For 2 people
1 yellow pepper + 1 half
2 stuffing tomatoes
80 g of raw quinoa
70 g fresh goat cheese
180 g fresh salmon
1 clove of garlic
1/2 red onion
A bunch of chives
1 C. quality olive oil
1/2 yellow lemon
First, to make the Cretan recipe for vegetables stuffed with quinoa and salmon, start by cooking the quinoa according to the instructions on the back of the package.
Next, crush the garlic clove and finely chop the red onion.
Wash then cut the half yellow pepper into small cubes.
Wash then hollow out the tomatoes and the remaining yellow pepper.
Then, cut the yellow pepper in 2 lengthwise.
Be careful, keep the flesh of the tomato that you will use later in the recipe.
Then, in a frying pan, heat the olive oil and throw in the onion and garlic.
Brown the vegetables for a few minutes.
Then add the pepper and cook for ten minutes over medium heat.
At the end of cooking, add the quinoa, lemon juice, chopped chives, and the flesh of the tomatoes previously reserved.
Also, incorporate the fresh diced goat cheese. Add salt and pepper.
Next, cut the salmon into small cubes and mix them with the quinoa and goat cheese stuffing.
Finally, garnish the tomatoes and the pepper halves with this stuffing then bake for 25 to 30 minutes at 180 ° C (th.6).
Serve your quinoa stuffed vegetables hot with a green salad.