Many years ago, the Mediterranean Diet jumped into popularity showing up as clearly the best way to eat to increase your longevity.  A true “Mediterranean Diet” consists mainly of fruits and vegetables, seafood, olive oil, hearty grains, and other foods that fight against heart disease, certain cancers, diabetes, and cognitive decline.  

Fortunately, the hype is real, research links the Mediterranean diet or way of eating with a longer “healthy life expectancy”, meaning that it may extend the number of years someone lives without chronic diseases or injuries.  During a study tour of Southern Italy last fall, I got to witness first-hand the amount and variety of fresh vegetables available at every meal.  Making dietary changes is never easy, but this diet can be inexpensive and a satisfying and very healthy way to eat! 

For additional information on the Mediterranean Diet, or the “Med Instead of Meds” Concept  contact Kelly Tyndall kelly_tyndall@ncsu.edu at the Lenoir County of Cooperative Extension, 252-527-2191.

Health Benefits

The traditional Mediterranean diet consists of large quantities of fresh fruits and vegetables, nuts, fish and olive oil.  This diet combined with physical activity, can reduce your risk of physical and mental health issues by;

*  Protecting against type 2 diabetes. A Mediterranean diet is rich in fiber, which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight.

*  Preventing heart disease and strokes. Following a Mediterranean diet limits your intake of refined breads, processed foods, and red meat, and encourages drinking red wine instead of hard liquor—all factors that can help prevent heart disease and stroke.

*  Keeping you agile. If you’re an older adult, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 percent. 

*  Reducing the risk of Alzheimer’s. Research suggests that the Mediterranean diet may improve cholesterol, blood sugar levels, and overall blood vessel health, which in turn may reduce your risk of Alzheimer’s disease or dementia.

*  Halving the risk of Parkinson’s disease. The high levels of antioxidants in the Mediterranean diet can prevent cells from undergoing a damaging process called oxidative stress, thereby cutting the risk of Parkinson’s disease in half.

*  Increasing longevity. By reducing your risk of developing heart disease or cancer with the Mediterranean diet, you’re reducing your risk of death at any age by 20%.

What to Eat

*  Eat lots of vegetables. Try a simple plate of sliced tomatoes drizzled with olive oil and crumbled feta cheese, or load your thin crust pizza with peppers and mushrooms instead of sausage and pepperoni. Salads, soups, and veggie platters are also great ways to load up on vegetables.

*  Always eat breakfast. Fruit, whole grains, and other fiber-rich foods are a great way to start your day, keeping you pleasantly full for hours.

*  Eat seafood twice a week. Fish such as tuna, salmon, herring, sablefish (black cod), and sardines are rich in Omega-3 fatty acids, and shellfish like mussels, oysters, and clams have similar benefits for brain and heart health.

*  Cook a vegetarian meal one night a week. If it’s helpful, you can jump on the “Meatless Mondays” trend of foregoing meat on the first day of the week, or simply pick a day where you build meals around beans, whole grains, and vegetables. Once you get the hang of it, try two nights a week.

*  Use good fats. Extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados are great sources of healthy fats for your daily meals.

*  Enjoy dairy products in moderation. The USDA recommends limiting saturated fat to no more than 10% of your daily calories (about 200 calories for most people). That still allows you to enjoy dairy products such as natural (unprocessed) cheese, Greek or plain yogurt.

*  For dessert, eat fresh fruit. Instead of ice cream, cake or other baked goods, opt for strawberries, fresh figs, grapes, or apples.

Here are some simple easy recipes to give you a kick start;

Mediterranean Baked Eggs

2 cups spinach, chopped

½ cup sun-dried tomatoes, chopped

5 eggs

1 cup cottage cheese

1 teaspoon Italian seasoning

¼ cup crumbled feta cheese

Salt and pepper to taste

(I like to add chopped turkey Roni)

Preheat oven to 350 degrees.  Spray a muffin tin with non-stick spray.  

In a mixing bowl, whisk together eggs and cottage cheese until well combined.  Stir in the spinach, sun-dried tomatoes, Italian seasoning, salt and pepper until ingredients are equally distributed.  

At this point I add chopped turkey Roni, to your desired amount, just not too much. 

Pour the egg mixture evenly into the prepared muffin tin, filling each cup about 2/3 full.

Sprinkle the crumbled feta cheese evenly over the tops of each muffin cup.  

Bake in the preheated oven for 20-25 minutes or until the egg muffins are set and slightly golden on top.

Once done, remove the muffin tin from the oven and allow the egg muffins to cool before removing from the tin.  Serve warm for breakfast or a snack.  

*These are freezable.

Make Your Own Marinated Greek Chicken

Chicken

6 boneless skinless chicken thighs or breasts

Avocado oil, for greasing a pan

For the Marinate

¾ cup Greek yogurt

Juice of 2 lemons

1 tablespoons of red wine vinegar

1 tablespoon extra-virgin olive oil

¾ tablespoons dried oregano

½ tablespoon dried basil

½ tablespoon garlic powder

½ tablespoon dried parsley

1 teaspoon salt

¼ teaspoon red pepper flakes

To marinate the chicken, mix together all marinade ingredients in a large bowl until well combined well.  

Place the chicken pieces in a bowl, or zip lock bag and make sure each piece of chicken is covered evenly with the marinade.  Cover or zip and seal.  Refrigerate for 4-6 hours.  

Remove chicken from the fridge, using tongs to remove each piece and carefully shake off any excess marinade before cooking.   

Grilling the chicken, preheat the grill and make sure the grates are clean.  Grease the grates lightly with the avocado oil or other high- heat friendly oil just before grilling. 

Cook on one side for 5-6 minutes or until just browned, it should release easily from the grates.  

Turn over and cook for another 4-6 minutes.  Flip an continue cooking as needed until the internal temperature reads at least 165 degrees.  

Pull off the grill and let chicken rest for 5-10 minutes before slicing.  

To oven bake, Preheat the oven to 375 degrees.  Grease a sheet tray lightly with more avocado or other oil. 

Space out the chicken breasts on the sheet tray so they are at least 1 inch apart and not touching.  

Bake for 40-45 minutes or until the internal temperature reaches at least 165 degrees.  Allow to rest before slicing.  

Greek Shrimp with Orzo

For the Shrimp

1 ½ pounds shrimp, peeled and deveined

½ teaspoon smoked paprika

½ teaspoon chili powder

½ teaspoon Italian seasoning

1/3 teaspoon red pepper flakes 

¼ teaspoon salt to taste

2 tablespoons olive oil

For the Orzo

1 ½ cups whole grain orzo

3 cups chicken stock

8 ounces cherry tomatoes, red and yellow, sliced in half

1/3 cup sun-dried tomatoes in olive oil, chopped

1/3 cup kalamata olives, sliced

¼ cup green olives, sliced

6 ounces feta cheese, crumbled

3 tablespoons lemon juice

¼ teaspoon smoked paprika

¼ teaspoon Italian seasoning

¼ cup fresh basil

Salt and pepper

For the shrimp, in a large bowl, combine shrimp together with seasonings, smoked paprika, chili powder, Italian seasoning, red pepper flakes and salt.  Toss to coat. 

Heat a large high-sided, skillet until hot on medium heat.  Add olive oil.  

Add shrimp without overcrowding, it may need to be cooked in two batches. 

Cook shrimp, flipping it once or twice, on medium-heat, about 3-4 minutes, until pink.  Remove from the skillet.

For the orzo, in the same skillet, add orzo and chicken stock.  Bring to a brief boil, reduce to a visible simmer, and cook, covered, for about 10 minutes.  Check the orzo 5 minutes into the cooking, and stir to prevent it from sticking to the bottom of the pan.  Orzo is cooked when all the water is absorbed and the orzo has a nice texture of cooked pasta.  If necessary, add more water at the end if the orzo is undercooked or the water evaporates too fast.   

Stir in halved cherry tomatoes, chopped sun-dried tomatoes and sliced green olives.  Add feta cheese, reserving ¼ cup of cheese for later.  

Add lemon juice, olive oil, smoked paprika, and Italian seasoning.  

Reheat everything together on low heat, constantly stirring, to blend all of the ingredients together.  Season with salt and pepper. 

To assemble, add the cooked shrimp back to the skillet, reheat gently.  Top with remaining feta cheese and chopped fresh basil to serve.