Today we’re going to discuss the healthbenefits of a Mediterranean diet as we prepare some dishes that are well known to the region.
But, before we do, I want to share some excitingresearch that supports eating this way.
Studies show that following a Mediterraneanstyle of eating can reduce risk factors linked to your heart such as, high blood pressure,Type 2 diabetes, and metabolic syndrome by 30%.
And, if you are someone living with Type 2diabetes or heart disease, this way of eating has been shown to lower your risk of dyingfrom cardiovascular causes by 70%! That’s amazing! So, what is a Mediterranean diet? The key principles of a Mediterranean dietinclude.
Olive oil as the main source of fat, plentyof vegetables, salads, and fruit, more legumes, beans, chickpeas and lentils, nuts and seeds,whole grains, fish, poultry, meat and dairy, wine is also included with meals in moderation.
Today, we’re going to make a few dishesthat are well known to the Mediterranean region to show how you can put all these aspectsof the diet together.
One of the key principles of the Mediterraneandiet is including plenty of vegetables, salads and fruit.
So today we’re going to start off with avegetable side dish and David’s going to show us how.
To make this green bean salad, it’s reallyso easy and you don’t need that many ingredients.
And, that’s all we really need.
Perfect, so to start off we’re going totake our green beans.
I got the water boiling over here, and I’mgoing to immerse in the boiling water.
Great, and sometimes people worry about boilingand losing nutrition when it comes to cooking, but the key is to not over cooking your beans.
Right, David? Absolutely, we want to remove them as theysay ‘dante’ almost cooked, Because they’re actually going to cook a little bit afterwe’ve removed them from the pot and they’re resting in the bowl.
We want that wholesomeness, right so we’regoing to keep them a little firm.
Beautiful, the beauty of this vegetable sidedish is the colour of the green because there we’re getting powerful antioxidants andso these are naturally occurring components in food that protect us on the inside.
That’s also known as beta carotene, oftentimes when we hear beta carotene we think of the yellows and the oranges but it’salso found in our green vegetables as well.
So now that, the water I believe is boiling,we are going to immerse these beautiful fresh greens into the pot.
As we mentioned, we really do not want toovercook the beans.
So we going to let them boil for a coupleof minutes, tops, and they’ll be almost ready and we’re going to remove them.
So I believe our beans are ready, couple ofminutes, and now I’m going to remove the beans, put them into this bowl.
Even just feeling them, they’re still veryfirm.
And look at those colours, very vibrant.
This is going to be a gorgeous salad.
And as you can see it’s just so easy tomake.
So easy, so nutritious, I often tell my clientsyou know whenever you go to eat aim to get some colour on your plate.
So while the beans are resting over here,I’m going to make our salad dressing.
Some extra virgin olive oil, so the extravirgin olive oil is an unsaturated fat, often times people know it as the healthy fat.
And it’s healthy fat for a number of differentreasons.
Look at the colour, the colour itself hasthose antioxidants I was talking about earlier.
And it also has been shown to lower the LDLcholesterol that’s the lousy cholesterol in the body.
Super, so we have the extra virgin olive oilnow I’m going to put some red wine vinegar in here.
Just a dash, you don’t want it to be tootart.
And then I’m going to sprinkle a beautifulGreek oregano, it’s all about the spices, the herbs.
So you really can get flavour without relyingon salt.
Fresh garlic, can’t forget the garlic.
Just a handful, two pinches, or to taste,some people really like garlic, nothing wrong with adding more.
Stir it up, so there, salad dressing is done.
All we’re going to do now is drizzle thisover the beans, then we’re going to put it in the fridge to chill.
So just brought the beans from the fridge,should actually leave the beans in the fridge for a couple of hours because that way thatsalad dressing we made, the beans will really absorb those flavours.
So they’re nice and chilled now, you coulddo the plating individually, like I’m doing right now, because the cherry on top If youwant for this beautiful fresh salad, are these almonds over here.
And almonds are a great nut to include, butpeople don’t just have to stick to almonds it could be any variety of any nut and seed.
And in fact, there are some really great researchwhere nuts have been included, not just almonds but a mixture of nuts it really has been shownas part of a healthy diet to reverse pre diabetes.
So the moment you’ve been waiting for, you’vebeen smelling all these, the fresh garlic, the oregano, Mediterranean, please enjoy.
Oh this looks fantastic! So remember, the Mediterranean diet is notjust about the foods that are included but it’s also how and where we eat our food.
So sitting down with people enjoying the mealis also part of the Mediterranean style of eating.