The Amazing Plant Power of Mediterranean Cuisine

Optimal Living

Plant-based Lifestyle

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Falafel (deep-fried balls) with cilantro on a circular round plate and green olives in a small tiny round bowl

By Donna Green Goodman

If you do a search for “healthy diet” recommendations, one that will always come up is the Mediterranean Diet. The Mediterranean Diet highlights the dietary benefits found in the food culture of countries like France, Spain, Italy, and Greece. There, the chronic diseases are lower because of the high consumption of powerful plant foods. As the process of decolonization continues to grow, scientists are now also recognizing the countries on the south side of the Mediterranean like Morocco, Algeria, Libya, and Egypt. The people in these African countries have lower rates of chronic diseases as well.

“The Mediterranean diet is perhaps one of the most widely researched eating patterns in the world. Following a Mediterranean diet is linked with a reduced risk of heart attack and stroke, a decreased risk of certain cancers (e.g., colorectal, head and neck, respiratory, gastric, liver, and bladder), a slower progression of atherosclerosis, and many markers of healthy aging” (Today’s Dietitian).

Whenever I thought of Mediterranean food, my mind went to things like falafels, olives, gyros, and spanakopita, which are connected to Greece. As I have looked a little more closely at the Mediterranean foods of Africa, I have discovered familiar flavors that are integral to this type of cuisine.

Some of the foods that are central to this region include cabbage, artichokes, dandelion greens, sweet potatoes, eggplants, and collard greens. They also use grains like barley, bulgur, couscous, millet, oats, wheat berries, polenta, and rice. Favorite fruits are dates, figs, melons, olives, pumpkin, pomegranates, and strawberries. While poultry, fish, seafood, and dairy products are part of the diet, they are eaten in small amounts. And, while the countries on the north side of the Mediterranean include wine/alcohol, many of the countries on the south side in Africa are Muslim and forbid alcohol consumption.

Dependence on nuts such as almonds, cashews, pistachios, and sesame seeds and beans such as chick peas, fava beans, lentils, and split peas is crucial for deliciously seasoned dishes. Herbs and spices like anise, cumin, fennel, garlic, mint, parsley, rosemary, sage, and thyme are favorites for their powerful flavors and phytochemical benefits.

I searched the internet and Pinterest looking for recipes on the south side of the Mediterranean Sea and found so much. Vegan Egyptian Blogger Nada, has some amazing recipes at onearabvegan.com. I’m sharing one of her curry recipes that sounds absolutely delicious and would be perfect with one of the wraps!

Here are some of the traditional foods that I have experimented with and why you should give them a try.

COUSCOUS

is native to Western Africa and is made from the endosperm/semolina part of wheat. While quite popular, traditional couscous is very similar to white rice or white pasta nutritionally and is a simple carbohydrate. Look for whole wheat couscous and be certain of receiving all the benefits of whole grains.

WHEAT BERRIES

are simply the whole, complete grain of wheat before it is subjected to any type of processing. They contain all the protein, fats, minerals, fiber, vitamins, and phytochemicals that nature intends.

They take a while to cook and yield a sweet, nutty, chewy addition to meals. They are beneficial for preventing disease and restoring health.

MILLET

is a simple grain that comes in about 20 varieties. It is a great source of fiber. It helps with digestion, supports heart health, improves mood, helps manage and reduce the risk of diabetes, promotes healthy weight, and is anti-inflammatory. I like eating it as a hot cereal or as patties.

SESAME SEEDS

flourish in tropical parts of the world, like Africa. The seeds are black or white and are full of fiber, protein, calcium, B vitamins and Vitamin E. They lower blood pressure, support heart health, fight neurodegenerative diseases like Alzheimer’s, and help women with osteoporosis, menopause, and breast cancer. It’s what makes tahini, which is an integral part of this cuisine.

OLIVES

Properly cured olives are an excellent food. They have a soothing effect on inflamed and irritated stomachs. They provide healthy fats and fiber and are heart healthy. Soak cured olives in plain water overnight to avoid excess salt.

TOMATO

provides a staggering number of phytochemicals that fight cancer by triggering cancer cell death; increases bone strength; reduces tri-glycerides and cholesterol; and blocks platelet aggregation (which leads to blood clots). The Vitamin C in them improves iron absorption.

I hope you enjoy eating on the south side of the Mediterranean. Oh, and if you like baklava, check out Moroccan Baklava recipes. They are full of health enhancing nuts like walnuts, almonds, and pistachios.

Nada’s Sweet Potato Chickpea Coconut Curry

medium red onion, diced

3-4

cloves of garlic, minced

1-2

tbsp of vegan Thai red curry paste

cups of vegetable stock or water

can of coconut milk

can of coconut cream

2 ½

cups of sweet potato, peeled and cubed

red, orange or yellow bell peppers, sliced

cups of cooked chickpeas

cup chopped coriander (including stalks) + 2 tbsp to garnish
Juice of one lime
Sea salt to taste

Saute’ the onions with the curry paste and a splash of vegetable stock in a large pot on medium heat until fragrant, around 3 minutes. Add in the bell peppers (and more stock as needed) and cook for a further 2 minutes, stirring frequently. Add in the sweet potatoes, coconut milk, coconut cream, and the remainder of the vegetable stock and season with sea salt to taste. Bring to a boil and then cook on medium heat for 15 minutes before adding in the chickpeas, crushed garlic, lime juice and chopped coriander. Cook for a further 5-7 minutes or until the potatoes are completely cooked through. Adjust seasonings as needed and serve with your preferred grain of choice (couscous, brown rice, millet) and a sprinkling of fresh coriander. https://www.onearabvegan.com

Hummus

cups cooked or canned garbanzos, with liquid

⅓

cup fresh lemon juice

cup tahini (sesame seed butter)

tsp salt

tsp onion powder

tsp cumin or to taste

cloves garlic or to taste

Blend all ingredients until smooth and creamy. Refrigerate. Delicious on pita bread with lettuce, tomato, and bean sprouts. Yields: 3-4 cups

VARIATION: Add roasted peppers, Jalapeños, roasted onion, olives, chives, spices; you name it!

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Donna Green-Goodman, MPH writes from Huntsville, Alabama where she and her husband operate Lifestyle Therapeutix, A Lifestyle For Better Health Center www.lifestyletherapeutix.com. She is a health educator who is a 25-year breast cancer survivor. She’s been a college professor and a national ambassador for the Susan G. Komen for the Cure Circle of Promise Campaign. She is author of Somethin’ to Shout About!, Cookin’ Up Good Health, Still Cookin’ Up Good Health, and executive producer of her own cooking show, Cookin’ Up Good Health!, which can be found on Donna’s YouTube Cooking Channel.

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