Guide Mediterranean and healthy cuisine

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If you’re trying to eat foods that are better for your heart, start with these nine healthy ingredients of Mediterranean cooking.​ Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate.
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You don't have to live on the West Coast to reap the body benefits of the California style of cooking. California Fresh is all about enjoying seasonal, local foods that are simply prepared -- and that's a healthy style you can adopt no matter where you live, says supermarket guru Phil Lempert, a leading consumer trend-watcher.

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Eating plenty of disease-fighting, naturally low-cal, nutrient-rich fruits and vegetables from a local farmers' market or farm is good for your body, and it's satisfying, says Frances Largeman-Roth, R. And what should you whip up from your local riches? Chef Annie Somerville at Greens Restaurant in San Francisco serves orrechiette with mushrooms, broccoli rabe, Italian parsley, hot pepper, olive oil, and Parmesan cheese, or grilled veggie skewers over quinoa or couscous.

Danger zone: Relying on high-fat cheese to flavor veggie-based dishes is not a waist-friendly move, Largeman-Roth warns. Fresh herbs, lots of vegetables and seafood, and cooking techniques that use water or broth instead of oils -- these are some of the standout qualities of Vietnamese food.

Traditional Vietnamese flavorings including cilantro, mint, Thai basil, star anise, and red chili have long been used as alternative remedies for all sorts of ailments, and cilantro and anise have actually been shown to aid digestion and fight disease-causing inflammation. One of the healthiest and most delicious Vietnamese dishes is pho pronounced "fuh" , an aromatic, broth-based noodle soup full of antioxidant-packed spices. Danger zone: If you're watching your weight, avoid the fatty short ribs on many Vietnamese menus. When Miller was traveling around the world doing research for her book, she found that traditional Japanese cuisine -- especially the version eaten on the island of Okinawa, where people often live to plus -- was superhealthy.

They also practice Hara Hachi Bu, which means "eat until you are eight parts or 80 percent full," she says. These simple diet rules may be why people in Japan are far less likely than Americans to get breast or colon cancer. Japanese staples that are amazing for your health include antioxidant-rich yams and green tea; cruciferous, calcium-rich veggies like bok choy; iodine-rich seaweed good for your thyroid ; omegarich seafood; shiitake mushrooms a source of iron, potassium, zinc, copper, and folate ; and whole-soy foods.

What Is the Mediterranean Diet? Food List, Meal Plan, Benefits, More | Everyday Health

Think: tofu, edamame, miso, and tempeh, a nutty tasting soybean cake made from fermented soybeans. Healthy choices the next time you visit a Japanese restaurant? Miso soup, which typically contains seaweed and tofu, or a simple veggie-and-tofu stir-fry. Danger zone: White rice can cause a spike in blood sugar, so ask for brown rice, rich in fat-burning resistant starch RS.

Say "Indian food," and you probably think of its aromatic spices, such as turmeric, ginger, red chilies, and garam masala a mixture of cumin, cardamom, black pepper, cinnamon, coriander, and other spices. These distinctive flavors do more than perk up your favorite curry: They may actually protect against some cancers.

And turmeric and ginger help fight Alzheimer's, according to recent studies. Researchers point to the fact that rates of Alzheimer's in India are four times lower than in America, perhaps because people there typically eat to milligrams of curry everyday. Turmeric, a main ingredient in curry, may have anti-inflammatory and healing properties; its benefits are now being studied at the University of California at Los Angeles.

Other good-news ingredients in Indian cuisine include yogurt and lentils, a fiber-and-RS all-star that has significant amounts of folate and magnesium, and may help stabilize blood sugar. Or, round out the meal with roasted potato fries. A simple citrus marinade plus a quick sear yields significantly more flavor than you might think.

Of course, a finishing balsamic drizzle is always welcome. We love the distinct savoriness ground lamb brings to these crunchy wraps, but you can go all ground sirloin for a version that still delivers loads of flavor. Try subbing in a different precooked whole grain, like farro or barley, for the rice to add a textural twist. The ever-expanding variety of quick grains on the market, like the farro used here, makes incorporating whole grains into daily meals easier.


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Feel free to substitute brown rice if you can't find farro. A hallmark of Mediterranean dishes is that they derive deep flavor from simple ingredients prepared simply.


  • Mediterranean Cuisine: More Than Just a Diet.
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This dish is a great example: You cook the shrimp in the water with the pasta, then add herby basil, briny capers, rich olive oil, and bright lemon juice, no further cooking required. Serve on a bed of spinach or alongside broccoli, asparagus, green beans, or any other green vegetable. Our version of this Greek favorite requires exactly two minutes and 20 seconds of cooking, thanks to rotisserie chicken. We replaced the traditional Tzatziki sauce with a zesty mix of yogurt, feta, and dill, which boosts the flavor content without adding fat. Serve with your favorite Mediterranean side. A balance of flavors is the key to this recipe.

The bitter arugula, sweet artichoke, salty prosciutto, and creamy mozzarella are in perfect equilibrium atop a crisp-and-chewy crust and pesto sauce. A Turkish take on the mini-hamburger, these use tangy yogurt in place of cheese and pita instead of buns. They get their unique flavor from common pantry spices in an uncommon combination. Serve with hummus and extra pita for dipping.

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The tuna and tomato are the stars in this dish, so be sure to use good-quality ones to let their flavors shine. A sprinkling of salt, pepper, and coriander give the fish just a hint of spice to complement its tenderness and delicate taste when cooked medium rare. The salsa-like mix of tomato, capers, garlic, and olive provides a fresh accent; you can also try it on pork, chicken, or even as a dip with pita chips. Yogurt and tahini make a creamy dressing, while kalamata olives and feta cheese add their own distinctly Greek flavors to the party. Each large, satisfying serving has only calories.

In this deliciously different pesto, olives and parsley stand in for basil and almonds for pine nuts.

It's a strong flavor, but a nice one for this dish, incorporated into a sauce with vinegar, cheese, and the pasta's cooking liquid so it adheres well to the noodles. Pack meat mixture firmly and evenly into muffin cups to ensure even cooking and easy release. Sprinkle with paprika for a pop of color.

Healthy cooking techniques

A unique blend of herbs and spices find their home in this one-dish-wonder. The broth—infused with saffron, thyme leaves, and orange rind—pairs magnificently with a white flaky fish of your choosing. We suggest sustainable options like wild-caught Pacific flounder or wild-caught Alaskan halibut. Your mouth will by watering from the moment smells begin wafting from your skillet. These Quick Lamb Kofta patties pack a punch of flavor atop a bed of saffron jasmine rice. Traditional Middle Eastern tastes will abound on your plate and leave your taste buds utterly tantalized by the end of the meal.

Bursting with flavor, prepare to transport your taste buds to a scrumptious place. A little vacation without ever leaving the kitchen table—what's not to love? Lettuce leaves offer a light, fresh alternative to pita or flatbread. If you can't find red pepper hummus, plain hummus is a welcome substitute. Break out of a rut with this tasty dish.

Juicy Greek-spiced lamb with cool-and-tangy tzatziki sauce in a pita makes for a great meal that takes less than 10 minutes to prepare. Pair with oven fries, baked potatoes, or rice pilaf, plus kalamata olives for a full meal. Qu called on all the stakeholders "to join our efforts in ensuring that traditional diets regain their importance and well-deserved position in the people's mind", and encouraged particularly the young generation to re-discover enjoyment of cooking healthy meals at home as opposed to opting for fast-food meals.

Malnutrition in all its forms is one of the biggest challenges of the 21 st Century. While the causes of the current state of malnutrition around the world are complex, unhealthy diets remain one of the major contributors to malnutrition as recognized in the Agenda for Sustainable Development. Noting that traditional and indigenous healthy diets play an important role in eliminating hunger and malnutrition, Qu highlighted the need to transform our food systems to become more nutritious and inclusive, to produce "food that not only feeds the people but also nourishes them".

He reassured that FAO will continue to support its member countries to develop Food-based Dietary Guidelines , so governments can advise their citizens on healthy eating that is suitable to their local context.