Discover the most tasty and healthy 10 essential foods in the Mediterranean diet, recommended by nutritionists to transform your summer into a season full of energy, vitality and authentic aroma.
10 Essential foods from the Mediterranean diet for a perfect summer photo DMS
From pumpkin to backpack, summer is the ideal time to enjoy the authentic aromas of the Mediterranean diet. With an abundance of vegetables and seasonal fruits, this period of the year is perfect to adopt healthier eating habits – directly from nature, from the market or even from its own garden.
Nutritionists recommend filling your room and refrigerator with fresh and nutrients: arugula, crisp cucumbers, sweet figs and tender pumpkin are among their favorites. These can be easily combined with basic ingredients valid all year – such as extra virgin olive oil, whole grains or legumes – for fast, tasty and healthy meals.
The Mediterranean diet is famous for its multiple benefits: it supports the health of the heart and brain, helps maintain a stable blood sugar level and is associated with a longer and more active life. So, take advantage of the charm of summer and let yourself be inspired by the simple but refined tastes of the Mediterranean countries!
1. Rucola, excellent source of vitamin K, as well as vitamin C
For a simple more (and nutrient) flavor) in your next sandwich or salad, do not forget to add arugula to the summer shopping list.
“This green leaf, with a slightly spicy taste, adds an extra aroma to the salads, sandwiches or even pizzas ”says Ana Pruteanu, nutritionist dietitian from Chicago, Illinois, founder Be Well Nutrition Counseling and one of the experts consulted by the publication Eatingwell. Specialized in inclusive nutritional care, it focuses on treating dietary disorders, diabetes, cardiovascular disease and polycystic ovary syndrome (PCOS). It also offers professional consultancy to other dietitians and health professionals.
From a nutritional point of view, the arugula belongs to the category of dark green leaves, with few calories, but being rich in vitamins and essential minerals.
“arugula It is an excellent source of vitamin K, essential for blood coagulation and bone health, as well as vitamin C, a powerful antioxidant. It also contains folate, important for cell growth and pregnancy, along with calcium and potassium, both minerals essential for the function of the heart and muscles”, Explains Pruteanu.
In addition, regular consumption of green leaves is associated with a better cognitive function in older adults. Used in pesto, the arugula offers an original and slightly bitter alternative to basil. Added fresh in pasta or soups, the arugula enriches them with vitamins and color. Sandwich and wraps earn intense texture and aroma due to the rucle.
2. Cucumbers contain over 96% water
Cucumbers are undoubtedly some of the most refreshing vegetables. In fact, they contain over 96% water! In addition, studies show that they are rich in beneficial plant compounds that help prevent cell damage.
“Their high content of water, along with nutritional density, pleasant taste and versatility in recipes transforms them into ideal basic foods for summer”, explains Seema Shah, nutritionist nutritionist specialized in functional and integrative nutrition, which is also the founder Seema Shah Integrative and Functional Nutrition, from California.
Cucumbers offer a crisp and refreshing texture to the salads and are surprisingly versatile in the kitchen. I am an unintended ingredient in Tzatziki, the classic Greek sauce, but can be perfectly enjoyed as simple snack or in combinations with hummus. In addition, thin slices of cucumber add freshness in elegant sandwiches and appetizers. And in juices and smoothies, cucumbers offer hydration and a delicate, invigorating taste.
3
The end of summer marks the peak season for eggplant – the ideal time to enjoy this versatile vegetable, often underestimated.
“You can bake them to add them into pasta, integrate them into salads with cereals or prepare a creamy dip, suchrecommends Ana Pruteanu. Dip it is a kind of “Topping” or creamy sauce used to accompany snacks. In this context, the Baba Ganoush, traditionally prepared from the Mediterranean and Eastern cuisine, is a creamy paste made mainly of ripe eggplants, tahini (sesame paste), olive oil, lemon juice and garlic, which is usually served alongside Pita bread, fresh vegetables or as a garnish.
You can also combine eggplants with other summer vegetables in a gnocchi salad with summer vegetables.
4.
Greens such as mint, parsley and basil add more freshness and flavor to almost any preparation inspired by the Mediterranean cuisine.
“Use them in everything, from baked vegetables and pasta, to grilled meat gaskets“Recommends the nutritionist Bess Berger, specialized in women's health, especially in the management of polycystic ovary syndrome (PCOS) and menopause, the founder of the cabinet Nutrition by Bess, from Teaneckfrom New Jersey.
In addition, greens can help you reduce salt consumption and contribute with phytonutrients – vegetable compounds that support general health, according to Qianzhi Jiang, nutritionist and founder The Nutrition Changerwhich teaches courses on food, culture and society at Framingham State University.
Another advantage? You don't need a lot of space to cultivate them. Are relatively easy to maintain (although some may be more demanding than others). A useful trick as Jiang suggests: “The remaining greens can be kept for months at the freezer. You can chop and freeze in water or oil, using the trays for ice cubes.”
5. Figs: super-fruits rich in antioxidants who support digestion and regulate sugar
“Figs are a basic fruit in the Mediterranean region – and rightly. They are rich in antioxidants, they have properties INFLAMMATORYsupport digestive health and contribute to regulating the blood sugar level ”, says Kelly Powers, nutritionist dietitian, culinary nutrition specialist and program founder “Weekens Dinners”, which offers weekly meal plans inspired by the Mediterranean diet.
Figs are an excellent source of fiber and contain strong antioxidants, including flavonoids, phenolic acids, carotenoids and tocopherols.
Powers recommends add them to a salad or in a perfume with yogurt, pistachios and honey. You can enjoy them and simple, or along with a slice of matured cheese, such as Gouda.
6. Greek yogurt, one of the best sources of protein
Even if it is available throughout the year, summer is the ideal time to include it more often in your diet. Greek yogurt is one of the best sources of protein for smoothies and a basic ingredient in refreshing recipes, such as frozen snacks with yogurt, lemon and blueberries. You can use simple Greek yogurt to prepare Mediterranean sauces and dip.
It combines excellent with other foods on this list! For example, add chopped figs over a bowl with Greek yogurt for a morning snack, or mix the yogurt with fresh greens and a little lemon juice for a simple dip, perfect with slices of cucumber.
7. Humus: Delicious taste, full of proteins, fiber and minerals
Whether you need a spreading paste for a sandwich with fresh vegetables or a dip for a summer vegetable platter, hummus is an excellent choice. You can buy it ready to prepare from the store if you are on the run, or you can quickly make it at home, in the blender or kitchen robot. The classic recipe is based on the nap, but you can experience with other legumes, miracle foods such as white or black beans.
“Rich in proteins, fibers, vitamins and minerals, this cream contributes to a healthy digestion, maintaining blood sugar and supporting heart health“, explains Qianzhi Jiang. It is also an easy and tasty way to consume and include several legumes – valuable sources of vegetable proteins, often insufficient in western nutrition.
“We like to serve hummus With fresh vegetables, such as cucumbers, celery sticks or peppers, for added flavor and nutritional benefits ”, adds Jiang. You can also use it as a tartable cream in sandwiches or mixed with olive oil and aromatic herbs for a simple and tasty salad dressing.
8. Thread, natural source of vitamin A for sight, immunity and vitality
The leeks have a delicate, slightly sweet taste, which fits wonderfully in salads, stir-flows and many other preparations. “It is an excellent source of vitamin A, essential for the health of vision, immunity and reproductive function”explains Ana Pruteanu.
It also contains bioactive compounds that can help improve blood circulation and reduce cholesterol levels.
If you have not yet included leeks in your diet, it's the perfect time to experience! “Use it to give flavor to soups, quiche or tarts such as Greek yogurt cream”recommends Pruteanu.
9. Rosy: the power of lycopene for a healthy heart and a strong immune system
Few things evoke the summer better than the fresh tomatoes in the garden. These juicy and aromatic fruits are a pillar of the Mediterranean diet and come to the pack with many health benefits.
“The tomatoes are rich in antioxidants, including lycopene, which supports the immune system, contributes to the health of the heart and reduces the risk of cancer forms.” explains Kelly Powers.
The ways to include them in the diet are countless. You can enjoy them raw in a goat salad, cooked in a tomato sauce made in the house or cut into cubes and added in a frittata full of vegetables.
10. Pumpkin: Natural ally for healthy digestion and balanced blood glucose
Pumpkins and other types of summer pumpkins should not be missing from the kitchen this season. “Pumpkin is rich in fiber and antioxidants, contributing to blood sugar, supporting digestion and strengthening the immune system. In addition, it has a high water content, which makes it an ideal vegetable for summer!”explains Kelly Powers.
You can give it to the grater to prepare a delicious check with pumpkin or you can cook it on the barbecue along with other summer vegetables, as a quick and tasty garnish for dinner.
conclusion
With so many fresh products, in the season, summer is the ideal time to make supplies with food specific to the Mediterranean diet, such as arugula, cucumbers, eggplants, tomatoes and fresh greens. Nutritionists also recommend including in your shopping and basic foods available all year, such as Greek yogurt and hummus. These ingredients can easily integrate into summer tables – in salads, sandwiches or snacks – bringing extra freshness, aroma and nutritional value.
So what are you waiting for? Take your reusable bag and visit the local market to take full advantage of these delicious seasonal products!
