Easy Vegan Recipes for a Mediterranean Diet
Look to Southern European Traditions for Healthy Vegan Meals
Sep 23, 2009
The climate of the Mediterranean gave rise to the best cuisine in the world—simple food with gourmet flavor. And it’s a way of eating that is strongly linked to reduced risk for chronic disease.
The Mediterranean Diet is Based on a Triad of Healthy Vegan Foods
What makes a Mediterranean diet so special? In the book History of Food, Maguelonne Toussaint-Samat calls oil, bread and wine, the fundamental trinity of historical menus.
The authors of Nutrition Secrets of the Ancients, Dr. Gene Spiller and Rowena Hubbard wrote that the concept of grapes, oil, and grain is basic in many civilizations throughout history. They expand the traditional Mediterranean diet to a triad of plant foods:
- Grapes (dried or fermented, as in wine) and other fruits and vegetables, especially figs, dates, berries, garlic, onions, greens, and eggplant
- Grains and beans, especially wheat, barley, lentils, fava beans, and chickpeas.
- Foods that are sources of healthful fats including olives, olive oil, sesame seeds, almonds, hazelnuts, pistachios, and walnuts.
And, of course, since before the Romans, these foods were flavored with the aromatic herbs of the region, such as, rosemary, oregano, basil, lavender, thyme, marjoram, sage, and mint.
Healthy Vegan Fats Reduce Risk for Disease
The higher fat foods are thought to be one reason for the health benefits of a traditional Mediterranean diet. Replacing saturated animal fat in the diet with healthy plant fats lowers LDL cholesterol and raises good HDL cholesterol. It is more beneficial than replacing saturated fat with carbohydrate. Recent research suggests that a Mediterranean diet is more strongly associated with heart health than almost any dietary factor or eating pattern.
And some have speculated that, because vegetables taste so good when prepared with extra virgin olive oil, people are likely to eat more of these health-promoting foods. Fat makes meals more satisfying, too, and can help with long-term weight control.
Vegan Recipes with the Essence of Mediterranean Cuisine
Eggplant Caponata Recipe
Serve this garlicky dip with crackers at your next vegan cocktail party. Or spread it on hearty whole grain bread and top with fresh vegetables for a healthy sandwich.
- 2 medium eggplants
- 4 cloves of garlic, peeled and thinly sliced
- 1 tsp tamari
- 2 tablespoons olive oil
- 1 medium tomato, finely chopped
- 2 tbsp fresh lemon juice
- ¼ cup raisins
- ½ cup finely chopped onions
- ¼ cup chopped parsley
- 4 tsps sugar
- ¼ cup toasted pine nuts
Directions:
- Preheat oven to 350 degrees. Cut the eggplants in half lengthwise and make deep slits throughout the flesh. Insert the garlic slices into the slits. Place on a cookie sheet and bake for 1 hour.
- Scrape the eggplant flesh into a bowl and discard the skin. Mash the eggplant with a fork. Add the rest of the ingredients except the pine nuts, and mix well. Cover and refrigerate for an hour or more. Stir in the pine nuts just before serving.
Olive Tapenade Recipe
Combine this classic Mediterranean dip with tomatoes and artichoke hearts, and toss with cooked pasta for an easy vegan company dinner. Or use it as a dip with crackers and pita wedges.
- 1 cup Kalamata olives, pitted
- 1 ½ tbsp capers
- 2 large (or 3 medium) cloves of garlic
- Juice of ½ lemon
- 4 tablespoons olive oil
- ½ tsp freshly ground pepper
- ½ tsp herbes de Provence
Place all ingredients in a blender or food processor and process at high speed until thoroughly mixed.
 |
 |
