MEDITERRANEAN DIET. YOGURT WITH FRUITS AND NUTS.

INGREDIENTS

1 cup of natural yogurt.

1 banana.

3 strawberries.

1 kiwi.

One handful of blackberries.

4 walnuts.

PREPARATION

Cut all the fruit into pieces and mix it with the yogurt.

Add half of the blackberries whole and squeeze the remaining ones into the yogurt in order to give the yogurt some colour to make it more attractive to children.

Lastly, add the whole nuts. 

PROPERTIES.

YOGURT

Yogurt is a product that is derived from milk and has type A and D vitamins, calcium and proteins of a high biological value.

It is important for children, adolescents, pregnant women and women that are going through menopause to have, as it is one of the foods that contribute to the stabilisation of the intestinal flora or ‘Microbiota’.

STRAWBERRIES AND BLACKBERRIES

The properties of these fruits, which are commonly categorised as part of the fruits of the forest, are abundant. The qualities they possess include, their richness in antioxidants, mainly flavonoids, which contribute to the prevention of cancer and cardiovascular diseases. They also help to delay cognitive decline, Alzheimer’s and Dementia. They are rich in fibre and minerals such as Potassium and Magnesium as well as type C vitamins, which contribute to the increment of our defences.

KIWI

It is very important for its high levels of Vitamin C, which as we have previously stated, contributes to a strong immune system.

Kiwi is very rich in fibre and it is a great ally in the prevention of constipation.

BANANA

It contains an abundant quantity of Potassium and Magnesium, which are both needed in order to have good muscular contraction and healthy blood pressure. It is rich in Vitamin C, Folic Acid and contains high levels of Fibre, which is very good for our Microbionta, especially inulin, which helps to prevent cancer.

WALNUTS

They are essential to the functioning of our nervous system as they contain high levels of Vitamins B6, B3 and tryptophan. They also help to prevent cardiovascular disease as they contain Omega 3s, Potassium and Magnesium.

Yogurt with fruits and nuts can be an alternative as a desert as it contains foods that should always be present within our diets.

MEDITERRANEAN DIET. SPANISH OMELETTE.

The Spanish omelette is a typical Spanish dish formed of ingredients that are easy to obtain.

INGREDIENTS (for three people).

• Three medium potatoes (cut into small pieces).

• Three eggs (whipped).

• Four tablespoons of virgin olive oil.

• A pinch of salt.

METHOD.

1. The potatoes are fried in the olive oil with a pinch of salt.

2. The three eggs (which are whipped separately) are then added to the potatoes.

3. Once the eggs are set, a plate is placed on top of the mixture and the omelette is flipped so that it can be cooked on the other side.

4. This last step is then repeated two or three more times until both sides of the omelette are golden brown.

PROPERTIES

POTATOES.

The potatoes are a source of complex carbohydrates, which is a main source of food that our brain requires whilst also helping us to maintain normal blood glucose levels.

EGGS.

Eggs are considered to be an essential, functional and fundamental food due to its richness in proteins, vitamins, healthy fatty acids and antioxidants.

VIRGIN OLIVE OIL

Virgin olive oil is rich in monounsaturated fatty acids, which play a role in the prevention of cardiovascular diseases. It is also very rich in Vitamin E, making it anti aging and an excellent tool in the prevention of degenerative diseases.

A Spanish omelette accompanied by a tomato salad is perfect for a light dinner whilst also being a healthy and stunning dish for the whole family to enjoy.

MEDITERRANEAN DIET. MIXED SALAD.

Mixed salad is a dish with high quantities of Fibre, Antioxidants, Vitamins and Minerals.

It can be used as a starter prior to a main course or as an only dish for a light dinner.

Its components make it ideal to prevent aging, cardiovascular and degenerative diseases.

INGREDIENTS:

• Lettuce (all types can be used).

• Watercress.

• Tomatoes.

• Carrots.

• Cucumber.

• Beetroot.

• Black olives.

• Tinned asparagus.

• Onion.

• Egg.

• Tinned Tuna.

• Radish.

• Virgin Olive Oil.

• Salt.

• Vinegar.

METHOD

All the ingredients are chopped, placed on a bowl or plate and garnished with virgin olive oil, vinegar and a pinch of salt.

Enjoy it!!

MEDITTERENEAN DIET. VEGETABLE PAELLA.

This is a typical Spanish dish that is made with a base of rice and vegetables.

Ingredients:

· Rice.

· Olive oil (extra virgin olive if possible, as it is the best).

· Garlic.

· Tomato.

· Green pepper.

· Red pepper.

· Artichokes (wherever they are cultivated in).

· Cauliflower.

· Green beans.

· Courgette.

· Aubergine.

· Peas.

· Mild paprika in the form of a spice.

Method

1. Four tablespoons of oil (more or less) are put in a pan where the chopped vegetables are then added to make a sauté.

2. Half a teaspoon of mild paprika is added to the sauté.

3. The rice is now added (approximately half a kilo for four people) the vegetables are also sautéed, and once this is completed, over half of the amount of rice is added in water (approximately one litre and a bit).

4. Everything is mixed together slowly once in a while so that the rice does not stick to the bottom of the pan; a pinch of salt is also added.

5. When all the water has been absorbed and the rice is fully cooked, the pan is taken off the heat and left to rest with tablecloth on top for a period of two to three minutes.

Health Benefits

The properties of this dish are excellent due to the large quantity of antioxidants, vitamins, omega acids, fibre and minerals that it contains aiding in the prevention of cardiovascular and degenerative diseases, cancer and aging.

Any type of vegetable that is available and in season can be used in this recipe as rice absorbs all flavours, and in turn goes well with whichever vegetable that is cooked with.

Enjoy it!!

Mediterranean Diet. Fruit Cocktail.

The fruit cocktail is a common desert that forms part of the Mediterranean diet and consists of small portions of fruit.

It can be prepared with any type of fruit such as apples, oranges, grapes, melons, apricots, peaches, bananas, strawberries, pineapples, forest fruits, kiwis, cranberries, etc.

It is rich in antioxidants, vitamins C, B and E and minerals such as Potassium, Iron, Magnesium, Calcium, etc.

Due to the countless number of amazing proprieties that it has, it acts to prevent cardiovascular and degenerative diseases, cancer, etc.

Always eating it as a dessert and in an adequate portion as a substitute for the usual piece of fruit makes it healthy for everybody.

Mediterranean diet. A healthy diet.

It is considered to be an intangible piece of cultural heritage by UNESCO and recommended by Harvard University, it is most common in Mediterranean countries.

The following products make it rich in Fibre, Vitamins, Antioxidants and Omega 3.

The Mediterranean diet is rich in:

• Vegetables.
• Fruits.
• Legumes (white beans, chickpeas, lentils, etc.).
• Wholegrains (cereals, bread and pasta).
• Fish (sardines, anchovies, hake, salmon and seafood with low levels of mercury and a rich amount of omega 3).
• Extra virgin olive oil.
• Garlic.
• Onion.
• Nuts.
• Eggs (to be consumed moderately).
• Dairy products (milk, yogurt, cheese, etc.).
• Meat (to be consumed moderately).

It is ideal in the Mediterranean diet to eat five meals a day:

• A good breakfast (cereal with milk or a toast with olive oil and freshly squeezed orange juice, milk or white coffee).
• A piece of fruit or a yogurt mid-morning.
• A main meal at lunch with legumes, rice, pasta, vegetables, etc.
• An afternoon snack consisting of a yogurt or a piece of fruit.
• A light dinner of grilled fish, eggs or grilled chicken.

A piece of fruit after every meal helps to quench the need to eat something sweet for those that have a sweet tooth, and eating it before a meal helps to quench the hunger for those who get very hungry. Never forget to eat a green salad as a first course as its high levels of fibre will help us to reduce our appetite.

Dr J. Hurtado Martínez

Medical Director of HealthSalus

Mediterranean Diet. ‘Ensalada Murciana’, Healthy and Delicious.

Its name stems from Murcia, the place where it originated.

Murcia is a region located in the Southeast of Spain, situated on the shores of the Mediterranean Sea and is denominated as ‘The garden of Europe’ for its abundance of fruit and vegetables.

This simple salad is rich in nutrients and is made with tinned tomatoes, tinned tuna, hard-boiled eggs, red or white onions, black olives and olive oil.

The ingredients are then chopped and mixed into one bowl and seasoned with a pinch of salt and olive oil.

This salad accompanying a grilled meat or fish, a Spanish omelette, or just eaten by itself with a piece of bread and a piece of fruit or yogurt for dessert, is perfect for dinner and for weight loss diets.

Their properties are:

• Eggs - Has proteins of a high biological value, Vitamins of the B group, Iron, etc.
• Tomatoes - Rich in Lycopene.
• Onion - Rich in Quercetin and a powerful antiinflamatory.
• Tuna - Source of Omega 3 and protector of the heart, brain, etc.
• Olive oil - Rich in Monounsaturated acids and Vitamin E. 

All of the ingredients are strong antioxidants and act in the prevention of cardiovascular, degenerative and skin diseases.

It is also delicious!!.

The Mediterranean diet. One of the best to use when losing weight.

It is considered to be an intangible piece of cultural heritage by UNESCO and according to Harvard University, it is one of the best diets to use in order to lose weight.

The following products make it rich in fibre, vitamins, antioxidants and omega 3.

The Mediterranean diet is rich in:

• Vegetables.
• Fruits.
• Legumes.
• Cereals.
• Fish.
• Extra-virgin olive oil.
• Garlic.
• Onion.
• Nuts.
• Eggs (to be consumed moderately).
• Dairy products (to be consumed moderately).
• Meat (to be consumed moderately).

Using the Mediterranean diet as a basis to lose weight, the bases of the diet would the same as those for the general population, with only reducing the portions being eaten, always served in a small plate or a dessert plate and be made up of approximately 10 to 11 tablespoons per portion without taking into account the added vegetables.

• The legumes that are part of the Mediterranean diet are: white beans, chickpeas and lentils.
• Cereals: Rice (wholegrain is best), breakfast cereals without sugar, bread and whole grain pasta.
• Fish: sardines, anchovies, hake, salmon, small fishes and seafood with low levels of mercury and with a rich amount of omega 3.
• Extra virgin olive oil, for its richness of mono unsaturated fatty acids, but only using 3 to 4 tablespoons in weight loss diets due to its high amount of calories.
• Milk in the form of low fat yogurt, due to its large quantity of probiotics, which aid the health of the colon.

Exercise is essential in this diet.

For everybody depending on age, walks of half an hour up to an hour, for a minimum of five times a week.

Drinking 2 litres of water per day, which helps to eliminate toxins through the kidneys and it is the best diuretic that exists.

Always eating a fresh salad of vegetables as a first course in all the main meals, followed by a course each day of a different legume, with one day being rice and with another being pasta, always mixing it with vegetables at different stages of cooking and always accompanied by a piece of bread.

Have dinners consisting of fish and vegetables, eggs, grilled chicken, or seafood.

It would be ideal to eat 5 meals a day:

• A good breakfast (cereal with milk or toast with olive oil and freshly squeezed orange juice).
• A piece of fruit or a yogurt mid-morning.
• Lunch at midday, which would ideally be the main meal of the day (legumes, rice or pasta, with vegetables).
• An afternoon snack of a yogurt or a piece of fruit.
• A light dinner of grilled fish, eggs or grilled chicken. 

A piece of fruit after every meal helps to quench the need to eat something sweet for those that have a sweet tooth, and eating it before a meal helps to quench the hunger for those who get very hungry, however we should never forget to eat a vegetable salad as a first course due to its large quantity of fibre that will help to reduce our appetite.

Dr. J. Hurtado Martínez

Medical Director of HealthSalus