Summer has arrived, and we can look forward to the first real vacation of the year. It’s a time to relax, unwind and, best of all, take the time to really enjoy our meals. Fresh fish, grilled vegetables and ciabatta give us the wonderful feeling of summer, sun and the sea. But there’s more – the Mediterranean diet is one of the healthiest ways of eating ever!

 

What does it include?

The following foods are central to the Mediterranean diet:

#1: Fresh vegetables

Tomatoes, zucchini, aubergine, peppers, cucumber, etc. – whether they’re raw, pickled or grilled, seasonal vegetables are always part of the perfect Mediterranean cuisine.

#2: Olives, olives, olives!

Olives are sometimes the most important. The olive oil used in the south is of a very high quality and has a wonderfully intense flavour. It is especially important to our health and may even protect against heart attacks and strokes. The antioxidants found in olive oil combat the “oxidative stress” in our bodies, caused by environmental factors. In addition to the oil, olives can be enjoyed in many other forms: pickled olives, olive paste, olive ciabatta or focaccia etc.

#3: Fresh herbs

Nowhere else is food seasoned with as much fresh herbs as in the Mediterranean! The good summer weather makes it easy to grow these herbs on the balcony or in the garden. Basil, oregano, thyme…  Using fresh herbs and adding less salt is good for the health, and especially the heart!

#4: Complex carbohydrates

Bread, pasta, dough: high-quality carbohydrates not only fill us up, they also provide us with important energy and nutrients. For Italian pasta or typically Italian breads, like ciabatta and focaccia, it is mostly durum wheat that is used. This wheat variety has a slightly sweet, nutty taste and the baked products are particularly soft and fluffy.

#5: Fresh fish

It is not only olive oil that provides us with valuable fatty acids. Fish is rich in valuable fats and should be included on the menu more often. It is best to enjoy fish stuffed with fresh herbs, seasoned with lemon juice and garlic, and then baked or grilled.

#6: Nuts and seeds

Walnuts, pistachios, sunflower seeds, almonds, flax seeds: nuts also provide valuable fats and should be eaten every day, either as an in-between snack or added to breads and rolls.

 

How can I follow the Mediterranean diet at home?

All these wonderful foods are also available here: with olive oil and fish, it is important to pay attention to quality and origin. When it comes to vegetables, bread and cereals, we have an optimal selection.

So, how about a barbecue with friends, serving freshly grilled fish, roast vegetables and a delicious olive ciabatta? It’s that easy to capture the holiday feeling in your own garden!

 

Do you have any other questions? Please write an e-mail to marketing@backaldrin.com.

The girls at "Ernährungsliebe", dieticians