{"id":13321,"date":"2023-02-14T19:39:12","date_gmt":"2023-02-14T19:39:12","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=13321"},"modified":"2023-03-01T14:53:52","modified_gmt":"2023-03-01T14:53:52","slug":"food-6","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/winter-2023\/food-6\/","title":{"rendered":"FOOD"},"content":{"rendered":"<h3 style=\"text-align: center;\">Taking the Mediterranean Diet to the Next Level &#8212; Make it Sustainable<\/h3>\n<p><span class=\"dropcap\">F<\/span>or centuries, the people of the Mediterranean countries knew of the value of diets low in saturated fats and high in fruits and vegetables to be an important element in their longevity. And for many years now, the value of the Mediterranean has become widely known.<\/p>\n<h3>What is the Mediterranean diet?<\/h3>\n<p>The Mediterranean diet is a broad description of the traditional dietary habits gleaned from the countries along the Mediterranean Sea. Each of the more than 20 countries has its own culture and cuisine, but they share these common diet choices:<\/p>\n<ul>\n<li>Including fruits, vegetables, whole grains, beans, and nuts<\/li>\n<li>Choosing olive oil over butter or other oils<\/li>\n<li>Limiting dairy products and red meat, sweets, sugars, salt, and highly processed food.<\/li>\n<\/ul>\n<p>Followers of the Mediterranean diet are said to have the lowest rates of chronic diseases such as heart disease and some cancers.<\/p>\n<p><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/oldways-pyramid.72.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13426 aligncenter\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/oldways-pyramid.72.jpg\" alt=\"\" width=\"612\" height=\"792\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/oldways-pyramid.72.jpg 612w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/oldways-pyramid.72-232x300.jpg 232w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/a>In 1993 a collaborative effort between the Harvard School of Public Health, Oldways Preservation and Exchange Trust, and the European Office of the World Health Organization introduced the <a href=\"https:\/\/oldwayspt.org\/history-mediterranean-diet-pyramid\" target=\"_blank\" rel=\"noopener\">Mediterranean Diet Pyramid<\/a> as a healthier alternative to the USDA\u2019s original food pyramid.<\/p>\n<p><a href=\"https:\/\/oldwayspt.org\/\" target=\"_blank\" rel=\"noopener\">Oldways<\/a>, , a food and nutrition nonprofit that began in 1990, walks us through the pyramid this way:<\/p>\n<p><em>Starting at the pyramid\u2019s base, you\u2019ll \ufb01nd an emphasis on activity and social connections.<\/em><\/p>\n<p><em>Moving upward, you\u2019ll see the core foods you shop for and enjoy every day: whole grains, fruits, vegetables, beans, herbs, spices, nuts, and healthy fats such as olive oil. Fish and seafood are typically eaten at least twice a week, and dairy foods \u2013 especially fermented dairy like yogurt and traditional cheese \u2013 are eaten frequently in moderate portions.<\/em><\/p>\n<p><em>Eggs and occasional poultry are also part of the Mediterranean Diet, but red meat and sweets are rarely eaten. Water, and wine (for those who drink) are typical beverages.<\/em><\/p>\n<h3>Taking the Mediterranean Diet to the Next Level<\/h3>\n<p>The beauty of the Mediterranean Diet is not only is it good for your health, but it is sustainable for the long term. It\u2019s not a fad or unreasonable plan that you will quickly drop because it is unnatural for your body.<\/p>\n<p>Taking the Mediterranean Diet to the next level are cookbook authors Serena Ball, MS, RD, and Deanna Segrave-Daly, RD, who each has over 20 years of culinary nutrition experience. Together, they are the authors of <em>The 30-Minute Mediterranean Diet Cookbook<\/em>, and <em>The Easy Everyday Mediterranean Diet Cookbook<\/em>. And now, <a href=\"https:\/\/healthyaging.net\/magazine\/winter-2023\/bookshelf-winter-2023\/\" target=\"_blank\" rel=\"noopener\"><em>The Sustainable Mediterranean Diet Cookbook: 110 Easy, Healthy Recipes to Reduce Food Waste, Eat in Season, and Help the Earth.<\/em><\/a><\/p>\n<p>This unique take on the Mediterranean Diet offers eco-friendly kitchen guidelines paired with more than 100 recipes. A few examples of their tips are:<\/p>\n<p>Reduce food waste by using the entire herb, keeping the skins on vegetables, saving the scraps, and repurposing.<\/p>\n<p>Eat in season \u2026For example, in winter, go for potatoes, carrots, etc.; in spring, opt for asparagus, peas, etc.<\/p>\n<p>Buy more sustainable staple crops \u2026 ones that can help the soil where they are grown, like oats, legumes, and seeds for snacking.<\/p>\n<p>Buy local \u2013 support the efforts of your area farmers and ranchers.<\/p>\n<p>Grow your own!<\/p>\n<p>Each recipe includes a Healthy Kitchen Hack, interesting recipe notes, and nutritional information.<\/p>\n<p>Here are three recipes with their notes to sample :<\/p>\n<h3><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Crispy-Parmesan-Green-Beans_750.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13422 aligncenter\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Crispy-Parmesan-Green-Beans_750.jpg\" alt=\"\" width=\"750\" height=\"546\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Crispy-Parmesan-Green-Beans_750.jpg 750w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Crispy-Parmesan-Green-Beans_750-300x218.jpg 300w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Crispy-Parmesan-Green-Beans_750-700x510.jpg 700w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><a href=\"https:\/\/healthyaging.net\/magazine\/recipe\/crispy-parmesan-green-beans\/\" target=\"_blank\" rel=\"noopener\">Crispy Parmesan Green Beans<\/a><\/h3>\n<p>Deanna thought her favorite way to eat her less-than-favorite green beans was to char them under the broiler, but this preparation completely changed her mind. You won\u2019t believe that a recipe this simple can make basic vegetables become so irresistible!<\/p>\n<p>The key to creating a coating that will stick to veggies (and fish and chicken, too) is to add some type of \u201cglue\u201d before the breading. Often a beaten egg is used, but we also like using Greek yogurt thinned with a little water for that tangy Mediterranean flavor.<\/p>\n<p>Switch up the flavor by adding different spices to the coating, like za\u2019atar, smoked paprika, sesame seeds, or any dried herb.<\/p>\n<h3><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgers750.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13423 aligncenter\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgers750.jpg\" alt=\"\" width=\"750\" height=\"763\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgers750.jpg 750w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgers750-295x300.jpg 295w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgers750-700x712.jpg 700w\" sizes=\"auto, (max-width: 750px) 100vw, 750px\" \/><\/a><a href=\"https:\/\/healthyaging.net\/magazine\/recipe\/stuffed-greek-lamb-burgers\/\" target=\"_blank\" rel=\"noopener\">Stuffed Greek Lamb Burgers<\/a><\/h3>\n<p>Prepare to love lamb!<\/p>\n<p>Lamb is adored all over the Mediterranean, and American lamb is pasture raised on land that\u2019s otherwise pretty unsuitable for crops. Lamb ranchers turn \u201cscrub\u201d land into protein for our plates that are rich in yummy umami and heart-healthy monounsaturated fats.<\/p>\n<p>Filled with salty feta and tangy onion, these bold burgers are topped with a cool minty yogurt spread that makes for one giant sandwich. Enjoy them stacked up high in buns, stuffed into pita bread, or even on their own. Any way you serve them, we think you\u2019ll find your new favorite burger.<\/p>\n<h3><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13424 aligncenter\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650.jpg\" alt=\"\" width=\"619\" height=\"650\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650.jpg 619w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650-286x300.jpg 286w\" sizes=\"auto, (max-width: 619px) 100vw, 619px\" \/><\/a><a href=\"http:\/\/Harissa-Spiced Chicken Kebabs\" target=\"_blank\" rel=\"noopener\">Harissa-Spiced Chicken Kebabs<\/a><\/h3>\n<p>We develop our recipes to be as easy as possible for home cooks everywhere. So when it comes to including a \u201cspecialty\u201d ingredient in a dish, we have a test: can Serena find it in the regular grocery store in her mid-sized Midwestern town?<\/p>\n<p>Alas, harissa, the peppery and smoky reddish pepper paste originally from Tunisia, hasn\u2019t made it to Edwardsville, Illinois . . . yet. We\u2019re sure it won\u2019t be long before this intoxicating Middle Eastern condiment, commonly used as a dip or marinade or to add flavor to other dishes, becomes popular from coast to coast.<\/p>\n<p>But for now, Serena did the next best thing and came up with a somewhat exotic-tasting spice blend that mimics harissa but is created from easy-to-find spices\u2014so you can enjoy these authentic North African flavors wherever you live. But if you\u2019re lucky enough to find harissa, you can substitute 1\/4 cup for all the spices and the oil here.<\/p>\n<h5>To learn more about the authors, visit <a href=\"http:\/\/teaspoonofspice.com\" target=\"_blank\" rel=\"noopener\">teaspoonofspice.com<\/a> and check out their weekly live-stream recipe demonstrations on their Facebook page, <a href=\"https:\/\/www.facebook.com\/TeaspoonofSpice\" target=\"_blank\" rel=\"noopener\">Teaspoon of Spice<\/a>. Recipes and photos used with permission from\u00a0<a href=\"https:\/\/healthyaging.net\/magazine\/winter-2023\/bookshelf-winter-2023\/\" target=\"_blank\" rel=\"noopener\"><em>The Sustainable Mediterranean Diet Cookbook: 110 Easy, Healthy Recipes to Reduce Food Waste, Eat in Season, and Help the Earth.<\/em><\/a><\/h5>\n<div class=\"recipe-grid-list\">[vc_text_separator title=&#8221;View Recipes In This Issue&#8221; title_align=&#8221;separator_align_center&#8221; border=&#8221;no&#8221; el_class=&#8221;in-this-issue-headline&#8221;]\n<div class='latest_post_holder image_in_box  ' >\n    <ul>\n    \n        <li class=\"clearfix\">\n            <div class=\"latest_post\"  >\n                <div class=\"latest_post_image clearfix\">\n                    <a itemprop=\"url\" href=\"https:\/\/healthyaging.net\/magazine\/recipe\/harissa-spiced-chicken-kebabs\/\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650-150x150.jpg 150w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650-570x570.jpg 570w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Harissa-Spiced-Chicken-Kabobs_650-500x500.jpg 500w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div class=\"latest_post_inner\">\n                        <div class=\"latest_post_text_inner\">\n                            <h2 itemprop=\"name\" class=\"latest_post_title entry_title\"><a itemprop=\"url\" 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src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgersreciped-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgersreciped-150x150.jpg 150w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgersreciped-570x570.jpg 570w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgersreciped-600x600.jpg 600w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Stuffed-Greek-Lamb-Burgersreciped-500x500.jpg 500w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div class=\"latest_post_inner\">\n                        <div class=\"latest_post_text_inner\">\n                            <h2 itemprop=\"name\" 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src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Crispy-Parmesan-Green-Beans_recipe-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div class=\"latest_post_inner\">\n                        <div class=\"latest_post_text_inner\">\n                            <h2 itemprop=\"name\" class=\"latest_post_title entry_title\"><a itemprop=\"url\" href=\"https:\/\/healthyaging.net\/magazine\/recipe\/crispy-parmesan-green-beans\/\">Crispy Parmesan Green Beans<\/a><\/h2>\n                            \n                            <span class=\"post_infos\">\n                                \n                                \n                                \n                                \n                                                            <\/span>\n                        <\/div>\n                    <\/div>\n    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https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/SFS_Cauliflower_Steaks_Salsa_Verde_650-500x500.jpg 500w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div class=\"latest_post_inner\">\n                        <div class=\"latest_post_text_inner\">\n                            <h2 itemprop=\"name\" class=\"latest_post_title entry_title\"><a itemprop=\"url\" href=\"https:\/\/healthyaging.net\/magazine\/recipe\/cauliflower-steaks-with-chimichurri\/\">Cauliflower Steaks with Chimichurri<\/a><\/h2>\n                            \n                            <span class=\"post_infos\">\n                                \n                                \n                                \n                                \n                                                            <\/span>\n                        <\/div>\n                    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href=\"https:\/\/healthyaging.net\/magazine\/recipe\/vegetable-chowder\/\">Vegetable Chowder<\/a><\/h2>\n                            \n                            <span class=\"post_infos\">\n                                \n                                \n                                \n                                \n                                                            <\/span>\n                        <\/div>\n                    <\/div>\n                <\/div>\n            <\/div>\n        <\/li>\n        \n        <li class=\"clearfix\">\n            <div class=\"latest_post\"  >\n                <div class=\"latest_post_image clearfix\">\n                    <a itemprop=\"url\" href=\"https:\/\/healthyaging.net\/magazine\/recipe\/salsa-poached-eggs-with-black-beans\/\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/p.310-Salsa-Poached-Eggs-with-Black-Beans.-THE-BRAIN-HEALTH-KITCHEN-by-Annie-Fenn.recipe-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div class=\"latest_post_inner\">\n                        <div class=\"latest_post_text_inner\">\n                            <h2 itemprop=\"name\" class=\"latest_post_title entry_title\"><a itemprop=\"url\" href=\"https:\/\/healthyaging.net\/magazine\/recipe\/salsa-poached-eggs-with-black-beans\/\">Salsa-Poached Eggs with Black Beans<\/a><\/h2>\n                            \n                            <span class=\"post_infos\">\n                                \n                                \n                                \n                                \n                                                            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          <img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/p.158-Avocados-Stuffed-with-Lemony-Sardine-Salad.-THE-BRAIN-HEALTH-KITCHEN-by-Annie-Fenn.RECIPE-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div class=\"latest_post_inner\">\n                        <div class=\"latest_post_text_inner\">\n                            <h2 itemprop=\"name\" class=\"latest_post_title entry_title\"><a itemprop=\"url\" href=\"https:\/\/healthyaging.net\/magazine\/recipe\/avocados-stuffed-with-lemony-sardine-salad\/\">Avocados Stuffed with Lemony Sardine Salad<\/a><\/h2>\n                            \n                            <span class=\"post_infos\">\n                                \n                                \n                                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src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Dry-Goods-Margarita.72-1-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Dry-Goods-Margarita.72-1-150x150.jpg 150w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Dry-Goods-Margarita.72-1-570x570.jpg 570w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Dry-Goods-Margarita.72-1-604x600.jpg 604w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2023\/02\/Dry-Goods-Margarita.72-1-500x500.jpg 500w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div class=\"latest_post_inner\">\n                        <div class=\"latest_post_text_inner\">\n                            <h2 itemprop=\"name\" class=\"latest_post_title entry_title\"><a 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sustainable<\/p>\n","protected":false},"author":3,"featured_media":13420,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[165,166],"tags":[],"class_list":["post-13321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-winter-2023","category-winter-2023-columns"],"acf":[],"_links":{"self":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/13321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/comments?post=13321"}],"version-history":[{"count":11,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/13321\/revisions"}],"predecessor-version":[{"id":13674,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/13321\/revisions\/13674"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/media\/13420"}],"wp:attachment":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/media?parent=13321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/categories?post=13321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/tags?post=13321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}