{"id":15738,"date":"2025-01-18T18:30:52","date_gmt":"2025-01-18T18:30:52","guid":{"rendered":"https:\/\/healthyaging.net\/magazine\/?p=15738"},"modified":"2025-02-20T19:44:29","modified_gmt":"2025-02-20T19:44:29","slug":"celebrating-the-mediterranean-diet","status":"publish","type":"post","link":"https:\/\/healthyaging.net\/magazine\/winter-2025\/celebrating-the-mediterranean-diet\/","title":{"rendered":"Celebrating the Mediterranean Diet"},"content":{"rendered":"<p><span class=\"dropcap\">W<\/span>e have long extolled the virtues of the <a href=\"https:\/\/healthyaging.net\/healthy-aging-magazine\/more-benefits-of-the-mediterranean-diet\/\" target=\"_blank\" rel=\"noopener\">Mediterranean Diet<\/a> \u2026 As we have reported previously,<\/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, 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>Here are two guidebooks for exploring Mediterranean cooking: <a href=\"https:\/\/healthyaging.net\/magazine\/winter-2025\/bookshelf-winter-2025\/\" target=\"_blank\" rel=\"noopener\"><em>Mediterranean Cooking<\/em> <\/a>by Ellen Brown and \u201chealthy cooking secrets from the land of longevity\u201d <a href=\"https:\/\/healthyaging.net\/magazine\/winter-2025\/bookshelf-winter-2025\/\" target=\"_blank\" rel=\"noopener\"><em>The Iberian Table<\/em><\/a> by Robin Keuneke.<\/p>\n<h3><em>Mediterranean Cooking&#8230;More than 150 Favorites to Enjoy with Family and Friends by Pamela Clark<\/em><\/h3>\n<p>Pamela Clark is a prolific cookbook author. Her books were written for and are\u00a0 enjoyed by inexperienced and professional cooks covering a wide variety of cuisines and foods. Clark mixes traditional Mediterranean classics with contemporary renditions in her book, <em>Mediterranean Cooking<\/em>. The book has 150 ideas with beautiful photographs to tempt you to make a Mediterranean recipe tonight.<\/p>\n<p>Here are three we enjoy:<\/p>\n<p><strong><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Valencian-Salad-600.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15746\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Valencian-Salad-600.jpg\" alt=\"\" width=\"589\" height=\"648\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Valencian-Salad-600.jpg 589w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Valencian-Salad-600-273x300.jpg 273w\" sizes=\"auto, (max-width: 589px) 100vw, 589px\" \/><\/a>Valencian Salad,<\/strong> a refreshing medley of fresh oranges, tomatoes, red onion, black olives, and avocadoes flavored with Manchego cheese and fresh mint, tossed in an orange olive oil dressing.<\/p>\n<p>Perfect for wintery evenings is <strong>Carrot, Raisin and Herb salad<\/strong> \u2013 a mouthwatering combination of roasted baby carrots spiced with cinnamon and cumin tossed with an orange vinaigrette with raisins and finished with mint and parsley.<\/p>\n<p>&nbsp;<\/p>\n<p><strong data-wp-editing=\"1\"><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-15748 size-full\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600.jpg\" alt=\"\" width=\"600\" height=\"654\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600.jpg 600w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600-275x300.jpg 275w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a>Braised Green Beans<\/strong> take center stage in this healthy and eye-catching combo of Swiss Chard, baby potatoes and tomatoes.<\/p>\n<h3><em>The Iberian Table \u2013 Healthy Cooking Secrets from the Land of Longevity \u2013 Introduction to The Spanish Mediterranean Diet<\/em> by Robin Keuneke<\/h3>\n<p><em><a href=\"https:\/\/healthyaging.net\/magazine\/winter-2025\/bookshelf-winter-2025\/\" target=\"_blank\" rel=\"noopener\">The Iberian Table<\/a> &#8230;<\/em>This book is a combination of a health book, cookbook, and culinary travel memoir, and it is somewhat of a love letter to Spain. Keuneke draws upon her experience as an author, natural foods chef, and fine artist to share this compendium of recipes and information on the Mediterranean Diet. The over 400-page book explores Spain\u2019s varied culinary cultures and offers advice on meal planning and weekly menus with readily available ingredients.<\/p>\n<p>Keuneke is also the author of <em>Total Breast Health: Power Foods for Prevention and Wellness <\/em>and co-author of <em>The Detox Revolution: A Powerful Program for Boosting Your Body\u2019s Ability to Fight Cancer and Other Diseases. <\/em>She is the former food editor of <em>Total Health Magazine.<\/em><\/p>\n<p>Here are two sample recipes from her book:<\/p>\n<p><strong><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/1_Navarran-Mixed-Vegetable-Menestra-600-smaller-copy.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15744\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/1_Navarran-Mixed-Vegetable-Menestra-600-smaller-copy.jpg\" alt=\"\" width=\"600\" height=\"585\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/1_Navarran-Mixed-Vegetable-Menestra-600-smaller-copy.jpg 600w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/1_Navarran-Mixed-Vegetable-Menestra-600-smaller-copy-300x293.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/a>Navarran Mixed Vegetable Menestra<\/strong><\/p>\n<p><strong>\u00a0<\/strong>\u201cAdoring every type of vegetable since I can remember, this recipe speaks to me. And, yes, it does require a few pots and pans, but some things are worth the effort. After all, if chef Elena Arzak wants her final meal to be \u201call vegetables, cooked separately, and prepared just right,\u201d then I\u2019m in the best company. Be sure, however, that the vegetables are not overcooked.<\/p>\n<p>Options: After all the vegetables are combined, Serrano ham or slices of hardboiled egg can be added as garnish.\u201d<\/p>\n<p><strong><a href=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/2_Cod-on-a-Bed-of-Multicolor-Vegetables-600.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-15745\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/2_Cod-on-a-Bed-of-Multicolor-Vegetables-600.jpg\" alt=\"\" width=\"594\" height=\"495\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/2_Cod-on-a-Bed-of-Multicolor-Vegetables-600.jpg 594w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/2_Cod-on-a-Bed-of-Multicolor-Vegetables-600-300x250.jpg 300w\" sizes=\"auto, (max-width: 594px) 100vw, 594px\" \/><\/a>Cod on a Bed of Multicolor Vegetables with Two Sauces<\/strong><\/p>\n<p>\u201cThe rainbow-colored vegetables surrounding the stark white of the cod reminds me a little of Parc G\u00fcell. This Barcelona modernist garden with boldly colored ceramic sculptures designed by Antoni Gaud\u00ed, is emblematic of Modernisme, which began in the nineteenth century when the region worked to restore its identity\u2014and language\u2014and set it apart from Castilian Spain. In no other part of the world did the art nouveau movement leave such a legacy as in Catalunya, especially Barcelona, thanks to the immense talent there, especially Antoni Gaud\u00ed.\u201d<\/p>\n<h5>Recipes and photo reprinted with permission from <a href=\"https:\/\/healthyaging.net\/magazine\/winter-2025\/bookshelf-winter-2025\/\" target=\"_blank\" rel=\"noopener\">The Iberian Table<\/a> by Robin Keuneke\/Bay of Roses Books\/October 2024<\/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\/sweet-potato-fries\/\">\n          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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\/crustless-quiche-2\/\">Crustless Quiche<\/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\"  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href=\"https:\/\/healthyaging.net\/magazine\/recipe\/braised-green-beans\/\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600-150x150.jpg 150w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600-570x570.jpg 570w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600-600x600.jpg 600w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/Braised-Green-Beans600-500x500.jpg 500w\" sizes=\"auto, (max-width: 150px) 100vw, 150px\" \/>                    <\/a>\n                <\/div>\n\n\n                <div class=\"latest_post_text\">\n                    <div 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href=\"https:\/\/healthyaging.net\/magazine\/recipe\/valencian-salad\/\">Valencian Salad<\/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\/creme-bru%cc%82lee\/\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Creme-Brulee-650-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Creme-Brulee-650-150x150.jpg 150w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Creme-Brulee-650-300x300.jpg 300w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Creme-Brulee-650-570x570.jpg 570w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Creme-Brulee-650-500x500.jpg 500w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Creme-Brulee-650.jpg 650w\" 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\/creme-bru%cc%82lee\/\">CRE\u0300ME BRU\u0302LE\u0301E<\/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\/baked-macaroni-and-cheese-for-one\/\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Baked-Macaroni-and-Cheese-for-One-650-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Baked-Macaroni-and-Cheese-for-One-650-150x150.jpg 150w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Baked-Macaroni-and-Cheese-for-One-650-300x300.jpg 300w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Baked-Macaroni-and-Cheese-for-One-650-570x570.jpg 570w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Baked-Macaroni-and-Cheese-for-One-650-500x500.jpg 500w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Baked-Macaroni-and-Cheese-for-One-650.jpg 650w\" 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\/baked-macaroni-and-cheese-for-one\/\">Baked Macaroni and Cheese for One<\/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\/loaded-avocado-toast-with-smoked-salmon\/\">\n                        <img loading=\"lazy\" decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Loaded-Avocado-Toast-with-Smoked-Salmon-750-150x150.jpg\" class=\"attachment-thumbnail size-thumbnail\" alt=\"\" srcset=\"https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Loaded-Avocado-Toast-with-Smoked-Salmon-750-150x150.jpg 150w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Loaded-Avocado-Toast-with-Smoked-Salmon-750-300x300.jpg 300w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Loaded-Avocado-Toast-with-Smoked-Salmon-750-570x570.jpg 570w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Loaded-Avocado-Toast-with-Smoked-Salmon-750-500x500.jpg 500w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Loaded-Avocado-Toast-with-Smoked-Salmon-750-700x699.jpg 700w, https:\/\/healthyaging.net\/magazine\/wp-content\/uploads\/2025\/01\/9781507222430-Loaded-Avocado-Toast-with-Smoked-Salmon-750.jpg 750w\" 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\/loaded-avocado-toast-with-smoked-salmon\/\">Loaded Avocado Toast with Smoked Salmon<\/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    <\/ul>\n<\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Two cookbook resources for the Mediterranean diet<\/p>\n","protected":false},"author":3,"featured_media":15741,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[196,197],"tags":[],"class_list":["post-15738","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-winter-2025","category-winter-2025-features"],"acf":[],"_links":{"self":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/15738","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=15738"}],"version-history":[{"count":9,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/15738\/revisions"}],"predecessor-version":[{"id":16045,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/posts\/15738\/revisions\/16045"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/media\/15741"}],"wp:attachment":[{"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/media?parent=15738"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/categories?post=15738"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/healthyaging.net\/magazine\/wp-json\/wp\/v2\/tags?post=15738"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}