Marie-Annick Courtier - Cooking Well: Mediterranean: Secrets of the Worlds Healthiest Diet, Over 125 Quick & Easy Recipes

There are numerous scientific studies promising that a Mediterranean diet can lead to better health. However, there are also some concerns regarding the relatively high percentage of fat in such a diet. The fundamentals of a Mediterranean diet are fairly well known today, but what most people dont realize is how easy it is to improve on its great, healthy foundation to create a low-fat, nutritious meal plan.

When people think of a Mediterranean diet, countries such as Spain, France, Italy, Greece, Cypress, Turkey, or Morocco come to mind. Most foods found in those countries are available anywhere in the world today, including the United States. What is less available, however, are Mediterranean fish such as bream, dentex or turbot. Not to worry, though, as these can easily be substituted, in most recipes, with local healthy fish including red porky, sheepshead, or flounder.

The food itself is not the only factor that makes Mediterranean diets so effective in improving overall health (as shown by the fewer instances of heart attack and chronic disease in the Mediterranean Basin, compared to the United States). How citizens of Mediterranean countries view their food and their lifestyle plays a huge role in their health. They view eating as a pleasurable and relaxing experience. Their time spent eating is also time for socializing, and consequently becomes a priority in their lives. Their culture establishes meal rituals that are passed from generation to generation. Sitting down with friends and family to relax and enjoy mealtime is a priority. Fresh ingredients are used for preparing meals, and convenience foods take second place in their diet. Their meals consists mostly of:

• Lots of fruits and vegetables

• Beans, potatoes, and grains

• Fresh fish, poultry, and limited red meat

• Some eggs and dairy products

• Nuts and seeds

• Olive oil

• Moderate consumption of wine, desserts, and chocolates

Cooking with flavorful ingredients is very important in a Mediterranean diet. Locals in this part of the world consider flavorful ingredients to be a major part of lifes many pleasures. Cooking is often done with family and friends, simply because they love to socialize around food, and everyone loves taking part in creating the meal they are about to enjoy. Though they may no longer spend hours in the kitchen, as previous generations did, Mediterranean families are still concerned with the food they serve on a daily basis. They prepare easier, quicker recipes and continue to keep children involved in the process, while emphasizing the importance of the meal rituals. It is not uncommon in this region to be invited into a neighbors home to share a simple meal, often paired with a wonderful wine. More than likely, one of the conversations around a simply decorated table will include discussion about a great restaurant or some kind of newfound food or wine treasure. In this way, the meal is not only sustenance for their bodies, but also serves as a talking point and a way of sharing quality time with loved ones, which is one major reason why eating is such a pleasurable experience in those countries.

Mediterranean locals are well aware of what is healthy for them, but are not obsessive about their diet. Obviously, staying healthy is not only about food, but also involves physical activity. In Mediterranean countries, walking to work or using public transportation to visit outdoor markets is the norm. Locals walk to different stores to find specific ingredients, or go for a leisurely walk after a nice meal to help digestion. They might play soccer or take a swim with friends or family. The children may run or play hide-and-seek around a small park, while older men and women may play la ptanque (known as bocce in Italy) on a daily basis. Exercising is thought of as a social, fun activity. Sure, everyone is concerned with health, but what really matters is enjoying a good time with family and friends, while you maintain an active lifestyle.

It is this combination of good nutrition and a healthy lifestyle that is the key to better health, longevity, happiness, and youthfulness.

My goal with this book is to communicate the joy of a healthy lifestyle and healthy eating, and to make an already healthy diet even healthier. I have improved the nutrition ratio of some key components in popular Mediterranean recipes and have also reduced fat content as much as possible, while maintaining a healthy approach to an enjoyable way of eating.

To improve your health, you need to take care of yourself and the first step is to respect your body by giving it the food that will benefit it the most. Your meals should include a wide selection of fresh, wholesome foods to satisfy not only your personal taste, but also your nutritional needs. Focus on purchasing fresh, and preferably organic foods. Limiting the amount of chemicals, colorings, preservatives, and additives in your food will benefit your body and decrease your chances of developing food allergies, sensitivities, inflammation, and even diseases.