INDEX

• What characterizes the Mediterranean diet?
• What to do to follow a Mediterranean diet?
• Recipes and typical dishes of the Mediterranean diet
  

Among the many beneficial properties for health, the Mediterranean diet is characterized by using heart-healthy fats such as olive oil or fat from oily fish and nuts (the famous omega 3 and 6). The main basis of the diet is cereals and vegetables accompanied by a small amount of meat or other animal products. In addition, all this is complemented by the consumption of seasonal vegetables and fruits, aromatic herbs and other condiments .

This combination of elements makes this type of diet a great source of vitamins and minerals . According to a study by the WHO (World Health Organization), the Mediterranean diet contributes to the prevention of cardiovascular diseases and type 2 diabetes.

Some of the health benefits include the reduction of cholesterol levels, the prevention of obesity and overweight, the regulation of intestinal transit, the antioxidant effect and the promotion of quality of life.

Following a Mediterranean diet requires eating a good diet rich in fresh fruits and vegetables, cereals, legumes, olive oil, fish and a moderate consumption of meat .

Some of the keys are to use olive oil as the main fat for cooking or seasoning, which is basic in the Mediterranean diet, buy fresh and seasonal foods, avoiding consuming too many processed foods, and base your daily meals on foods of plant origin combined with fish, meat or products of animal origin, as a garnish.

Therefore, the food groups that you should eat daily are fruits, vegetables, legumes, nuts, dairy products (mainly yogurt or cheese), bread and cereals.

Fish should also be consumed in abundance since it provides us with many nutrients and has little fat. Salmon, sardines or anchovies are the most recommended.

On the other hand, if we talk about red meat, we must keep in mind that it should be consumed in moderation. It is recommended to do it 2 or 3 times a week. Even so, it provides a series of essential nutrients such as quality proteins and, above all, iron, which helps prevent or control states of anemia. It is also rich in potassium, phosphorus and zinc and offers B complex vitamins such as folic acid, B12, B1, B2 and B5.

Another custom that is part of the Mediterranean diet is eating with family, friends or co-workers. Meals are a time of disconnection and socialization that allow us to enjoy each dish in good company.

We are going to tell you which are the most typical dishes within Mediterranean food.

On the one hand, we have salads. A dish based on vegetables, greens or fruits combined in a way that is appetizing and delicious. In salads we usually add some ingredient of animal origin to give it an original and different touch. At Enrique Tomás, we recommend adding some element to give flavor to your salads, such as Serrano or Iberian ham or cheese . You can combine, for example, tomato, with some seasonal fruit, arugula and parmesan with some shavings of Iberian ham. Healthy and delicious!

Another of the most typical dishes is rice or the famous “paellas”. There are many different types and each one prepares it in their own way, but almost all of them are based on a sautéed vegetable, with fish and seafood broth and rice. One of the most widespread Mediterranean customs is to go to seaside restaurants to eat a good paella.

Let's not forget the famous tapas, a way to share food with friends or family, tasting several dishes in a reduced format. The famous Spanish tapas include the most traditional Mediterranean dishes, from potato omelette to fried anchovies. At Enrique Tomás, as expert ham makers, we recommend the Iberian ham tapa, a native and typical product of the Iberian Peninsula. If you haven't tried it yet, don't hesitate to do so.

On Enrique Tomás' blog , you will find proposals for recipes typical of the Mediterranean diet, easy to cook and delicious. Go ahead and prepare them at home to your liking.