Mediterranean diet decalogue: more than a lifestyle

by | Dec 3, 2013

ImagenThe Mediterranean diet is a well to protect. Like this it understood it the UNESCO when it declared it Immaterial Heritage of the Mankind in 2010, thanks to the initiative of four communities of Spain (Soria), Italy, Morocco and Greece. It is considered like one of the healthiest of the world, and no only by the use and combination of ingredients, but also by a series of traditional practices related with the feeding.

The UNESCO considers that in the nutritional model of this diet, that has remained constant through the time and of the space, the main ingredients are the oil of olive, the cereals, the fruits and cool or dry vegetables, a moderate proportion of meat, fish and dairy products, and abundant condiments and spices, whose consumption in the table accompanies of wine or infusions, respecting always the beliefs of each community. The Mediterranean diet –whose name comes of the Greek word diaita, that wants to say way of life– does not comprise only the feeding, since it is a cultural element that favourable the social interaction; that’s explains that the foods in common are an angular stone of the social habits and of the celebration of festive events.

tomates

“To the trilogy wheat, vineyard and olivo, to the legumbres, to the vegetables, to the fruits, to the fish, to the cheeses or the yoghourt, to the nuts it is necessary to add an essential condiment, perhaps a basic ingredient: the sociability”, signals Lluís Serra, President of the Foundation Mediterranean Diet, in the book: ‘Ánima Mediterránea’, by Bernd H. Knöller And Xavier Mollà.

The experts think that the prevailing globalization is changing our alimentary habits and is putting in danger the survival of a diet that sinks his roots in the history.

dieta-mediterranea

www.comunidadism.com

One of the impulsores from Spain of the candidature of the Mediterranean diet to Immaterial Heritage of the Mankind, the doctor Juan Manuel Ruiz Liso, elaborated the fundamental decalogue to follow this type of feeding:

1.- You will take oil of virgin olive all the days of your life

2.- You won´t forget bread and cereals in any meal

3.- The fruit will accompany you every day

4.- You will eat salad daily 

5.-You will abuse from Vegetables and legumes 

6.- You won´t live without fish

7.- Daily milk you will drink

8.- You will not exceed the consumption of saturated fats

9.- Working and leisure will go together

10.- You will eat with company as often as possible

On the Foundation of the Mediterranean Diet web can find interesting medical articles on the health benefits of this diet, plus weekly menus and recipes as described below:

Vegetables (Pisto) with eggs

Imagen

Ingredients for four people:

2 medium red or green peppers

2 medium tomatoes

2 medium eggplants

4 garlic cloves

4 medium eggs

4 tbsp olive oil

1 tsp paprika

Salt

Pepper

How to do:

Wash pepper, remove seeds and cut into strips. Peel the tomatoes and garlic and finely chop separately. Wash eggplants, remove the ends and cut into cubes.

Heat olive oil in a saucepan and cook to heat the peppers for 5-6 minutes. Add the garlic and eggplant and continue cooking over medium heat for 5 minutes. Finally, add the tomatoes, salt and pepper, cover and simmer for 20 minutes, stirring occasionally.

Grind salt, make some holes among the vegetables and drop the raw eggs in them. Cover and cook for 3-4 minutes, until the egg white curd. Lightly salt and pepper the eggs and serve the dish with bread.

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