Mediterranean diet benefits

I don't think there's a traditional diet that was ever so widely reccomended as the Mediterranean diet. Medical doctors, the USA and other governments, health agencies, chefs, everyone seems attracted to it.

To be sure, the Mediterranean diet was naturally healthy before non-Mediterranean discovered it. The Mediterranean peoples just never gave so much thought to it, they simply continued cooking, eating and enjoying food as they had done for centuries.

Since the first scientific study conducted by professor Ancel Keys, there have been many studies aimed at showing the Mediterranean diet benefits. Virtually all of them have had very positive results.

In my web site I give guidelines for anyone who wants to follow the Mediterranean diet.

Remember that although Dr Keys called it a diet, it's simply a great way of cooking and eating, a lifestyle I'd say, that doesn't involve any sacrifice.

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© Núria Roig,

Homemade yogurt cheese as in Lebanon

If you ever wanted to make cheese but thought it was very difficult to make it at home, this is for you.

Traditional labneh, as they call yogurt cheese in the Arabic Eastern Mediterranean, is very easy to make. It's a creamy white cheese that you make by adding a little salt to yogurt and draining the whey overnight.

In my web site I give step-by-step instructions for making yogurt cheese easily. You'll be an accomplished cheese maker in no time, I promise.

Eat it for breakfast with flat bread or toast with olive oil, in a sandwich, or on a Lebanese-style pizza. You'll find plenty of occasions to eat this delicious yogurt cheese that belongs to the healthy Mediterranean diet.

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© Núria Roig,

Vegetable Recipes from the Mediterranean

Home cooks increasingly want to prepare vegetable recipes that are healthy but succulent at the same time.

I offer many vegetable Mediterranean recipes explained step by step.

You'll find vegetarian, lacto-vegetarian and lacto-ovo-vegetarian recipes. Many of them are versatile, you can use them as appetizers, as accompaniment or side dish, it's up to you.

By the way, on Sunday, I prepared what seems to me the quickest and simplest soup in the world.

It's a traditional Catalan walnut soup - Sopa de nous. You shell some walnuts, pulverize them with mortar and pestle, put them in a soup bowl and scald them with boiling water. That's it. You can add toasted bread if you like.

The funny thing is that this walnut soup is also eaten as dessert and breakfast. In this case, you generally add some sugar, brown sugar I'd advice. Really cool, very healthy, and lightning fast!

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© Núria Roig,

Easy dessert based on nuts

Toasted almonds, hazelnuts, raisins, dried figs... Include as few or as many nuts as you want in this traditional Catalan easy dessert called Musician dessert.

This easy dessert recipe is healthy and typical of the winter months, as it gives you the energy you need when it's colder. It's so simple that I'm afraid people may not understand.

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© Núria Roig,

Quick Mediterranean Diet Menu

Here's what I had for lunch today. It was a beautiful day, with a very warm sun shining on our plates bursting with deliciously healthy Mediterranean food.

Our Mediterranean menu for today was light, vegetarian and really healthy. A quick and easy Mediterranean meal idea that anyone can try. It's perfect for a busy day.

The rice dish is Indian, but the spirit is Mediterranean. I cook it several times every week. It's very easy.

It took me about 45 minutes. And I am not a fast cook, I like to do things rather slowly. So here it is.

1. Escarole dressed with extra virgin olive oil to taste, salt and some drops of pressed lemon juice.

2. Simple Indian style rice with ghee/clarified butter and cumin.

3. Artichokes with vinaigraitte sauce.

4. 1 orange.

For the vinaigrette sauce: In a mortar, mash and mix with the pestle 1 scallion, 3 sprigs Italian parsley, 1 garlic clove, 1 teaspoon capers, 2 tablespoons olive oil, and some drops of wine vinegar. Garnish each artichoke half with a black olive.

As I get the time I will publish those recipes on my Mediterranean diet web site. I already published a salad dressing recipe, or romesco sauce that is wonderful with escarole. It makes an incredibly delicious winter salad with a very special taste.


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© Núria Roig,

Click for a treasure chest of authentic Mediterranean diet recipes