The Mediterranean Diet is a diet that gained popularity in 1960’s. Its purpose is to eat the foods from the Mediterranean area, but mostly revolves around Italy, Greece, Portugal, Spain, and Croatia. A typical diet of those people would include fish as the main source of protein, eggs as a secondary source, and meat as a third. The diet also includes the use of a lot of olive oils, fruits, vegetables, and moderate consumption of dairy. The purpose of this diet is because early studies suggested that it prevented heart disease and provided longevity. Seeing how Mediterranean food is some of my favorite food, I thought it would not only be interesting to try going a week on this diet, but actually really fun and indulgent. To make it a little more challenging, I thought I would spend my week on this diet as if I were allergic to dairy.
A common breakfast for me this week was quite simple; a piece of fruit (usually a peach), and a cup of coffee, black because I’m ‘allergic’ to dairy.
For lunch I would often do a salad with a simple dressing and a hard boiled egg. Normally I would grate some parmesan on top, but the eggs with some salt on top added a nice salinity and texture to the salad.
Recipe:
Dressing: Add ingredients to a jar and shake before each use.
- 1 Cup Extra Virgin Olive Oil
- 1/3 Cup White Vinegar
Salad:
- 1 cup Arugula
- 2 Tbsp of Oil and Vinegar Dressing
- 1 Hard Boiled Egg, Sliced
- Salt to taste.
I usually wouldn’t eat unless it was a meal time during this week, but my friends brought some canned sardines back from Portugal and enjoyed this typical Mediterranean snack- (‘enjoyed’ is a very big understatement).
Sardines in Hot Oil
Accompaniments:
- Red Chili Salt
- Chives
- Extra Virgin Olive Oil
- Ritz Crackers (the butteriness goes very well with the sardines)
For dinner, I would typically make a cream sauce pasta or fish topped with a cream sauce, but for this week I would usually enjoy a ‘primavera’ pasta (to get in my vegetables) with fish.
Smoked Salmon Macaroni Primavera: (Serves 2)
- 1/4 cup Cremini Mushrooms, Sliced
- 1 Roma Tomato, Diced
- 2 Garlic Cloves, Minced
- 1/2 Shallot, Brunoise
- 1/2 Cup Spinach
- 4pc Smoked Salmon
- 2 Tbsp Capers
- 2 Cups of Macaroni
- 30mL Olive Oil
Instructions:
- Heat oil in a pan and add brunoise shallot. After shallot is sweated add the garlic and saute until golden.
- Add diced roma tomatoes, capers and sliced mushrooms. Cook until mushrooms are tender.
- Add smoked salmon and spinach. Cook until spinach is wilted.
- Toss in macaroni.
At the end of the week, I was a little overwhelmed with the lack of creativity. As a chef, I strive for creativity and found it hard to do so when my ingredients were limited. I found it hard to make different dishes everyday because of this and often ate leftovers. A couple more notes on my experience:
- The lack of dairy actually made me feel so much less bloated on a day to day basis and I will try to continue to eat without it- cow’s milk especially. No promises about cheese
- My hair seemed to be healthier. I am going to say that this is due to the high olive oil ingestion.
- I saved a lot of money during the week. When you’re following a specific diet, it’s easy not to ‘splurge’ when shopping.
- I did feel ‘healthier’ but it’s hard to say if this was actually from the diet. I think it was just the fact that I didn’t skip any meals.
- I didn’t like being restricted. I would not want to run my own restaurant based of this diet because of that. I would want to use whatever ingredients I want when I want to.
- I drank a lot of water. This is because ingested so much salt. Salt goes so well with everything I had. I would say that one of the biggest challenges about this diet is not putting salt on all your food.
- I do love Mediterranean food, but I will not continue this diet. Going along with any diet (for me) is a little claustrophobic. I don’t like having rules on what I can and can’t eat. We live in a time now where we have an idea of what’s healthy and what’s not. If we feel like we need to be more healthy, we have such a large variety of food to help us do so. It’s a bit ridiculous to restrict yourself to a certain region– (I would actually say to be more sustainable we should all eat local, but again- as a creative chef it’s a challenge to do so.)