The Mediterranean Diet

The Mediterranean diet, or Mediterranean way of eating, is based on the traditional diet and lifestyle of cultures that live around the Mediterranean Sea. While many Americans associate it with Greek and Italian cuisine, it also draws from the diet and lifestyle of some Spanish, North African and Middle Eastern cultures. But it’s important to remember that the Mediterranean diet is based on dietary and lifestyle practices, not cuisines, and its core principles can be applied to ingredients and flavors from all over the world.

Principles of the Mediterranean diet

My goal here is to not get too much into the nitty gritty of the Mediterranean diet. Information about how it works and why it is a healthy choice is basically everywhere, and I've included some trusted sources at the bottom of this page. But it's fairly simple to provide an overview of the basic principles, which are:

• Regular physical activity and an active social life.
• Proportionally high consumption of extra virgin olive oil, vegetables and greens, fruits, legumes, and whole grains. 
• Fish and seafood feature prominently as protein sources, and poultry, nuts and seeds, red wine, and fermented dairy are consumed with thoughtful moderation. 
• Red meat, sweets, and refined grains are consumed rarely, and often saved for special occasions.

For the visual learners among you, the Mediterranean diet is often represented as a food pyramid.

As you may have surmised, the traditional Mediterranean diet barely resembles the fat and calorie-laden Greek and Italian dishes found in American restaurants and kitchens. In fact, some of the communities that the Mediterranean diet is based on lived in conditions bordering on poverty. The people in these areas ate what was available, which was what they could grow themselves, or forage from the land and the ocean. This reliance on earth and sea is heavily reflected in the Mediterranean food pyramid.

The thing that first drew me to the Mediterranean diet is the fact that it is not restrictive or prescriptive. Unlike many popular diets, it involves little or no discussion of what foods are “allowed” and “not allowed,” which is an aspect of modern diet culture that I have always struggled with. In the Mediterranean diet, some foods are prioritized over others, but nothing is forbidden. 

Parsley & Parm's approach

While creative inspiration doesn’t always strike in the exact proportions laid out in the Mediterranean food pyramid, my intention is to follow them roughly, which is basically how I eat. As I build my library of recipes, you will find plenty of fish and vegetables, lots of salads and veggie-loaded soups, legumes, and whole grains. I use olive oil almost exclusively, and lots of it. Nuts, seeds, and herbs show up frequently as toppings, but only where they truly add to the enjoyment of a dish.

And yes, you will find the occasional splurge in the form of red meat or a decadent dessert. While I sometimes eat meat as a main course, more often it will serve as an accent flavor (like the bacon in my BLT Kale Caesar). I also try to make desserts centered around seasonal fruits, though I do really love dark chocolate, so I’m sure that will work its way in too.

All this to say, my intention is to be a resource rather than a reference for the Mediterranean diet. More than anything, I would like Parsley & Parm to be the place you come to find recipes you enjoy the heck out of and that you know will be healthy, whether you choose to eat a Mediterranean diet or not. But for those of you who want or need to follow a more structured diet, I'm happy to point you in the right direction.