Everyone’s Got an Eye on the Mediterranean Diet

Wine, cheese, bread – what’s more to love?!
By Eleni Zeniou, Dietitian (B. Nut & Diet. APD)

Did you know, the traditional Mediterranean diet is now the most researched dietary pattern in the world? With COVID cases rising, consumers are looking towards the strong anti-inflammatory powers of the Mediterranean diet for its immune supportive properties.

The Mediterranean diet is scientifically proven to help protect against heart disease, stroke, diabetes, some cancers, neurodegenerative diseases, Alzheimer’s, and dementia. It is also renowned for its anti-inflammatory properties, which can support the management of conditions such as rheumatoid arthritis, endometriosis, crohns disease and GOUT. For those looking at weight management, the non-restrictive nature of the Mediterranean diet has consistently proven to support weight loss… that stays off! It’s no wonder many health-conscious consumers are looking to the Mediterranean diet to support their health and lifestyle goals.

Read on for tips on how you can incorporate the benefits of a Mediterranean diet into your menu.

Incorporating the Mediterranean Diet into Your Menu

Add menu items with antioxidant-rich herbs & spices:
Herbs and spices are some of the most antioxidant rich ingredients, and they play a key role in the anti-inflammatory properties of a Mediterranean diet. Antioxidants work to fight off inflammation-producing free radicals and are therefore important in supporting a healthy immune system and the management of inflammatory heath conditions.

Butter Chicken Filo – Mild in spice, rich in antioxidants
Consider introducing this Butter Chicken Filo to your menu, filled with powerful antioxidant-containing spices such as turmeric, black pepper, coriander and cumin.

Look to more plant-based menu Items
Consumers following a Mediterranean pattern of eating are opting for more meat free alternatives. Consider broadening your meatless menu selection with products packed with vegetables, legumes and other plant-based meat alternatives.

Vegetarian Roast Pumpkin and Garden Spinach Lasagne
Layers of Australian-grown pumpkin and our signature spinach and fetta mix make this meatless lasagne a crowd favourite.

Everyone’s Loving Legumes!
Legumes are little nutrient powerhouses rich in fibre, protein and variety of micronutrients. Being a key part of the Mediterranean diet, consumers are looking to incorporate at least three legume-based meals per week. Chickpeas, lentils, beans and peas are key ingredients to feature on your menus.

Mexican Vegan Filo
Our Mexican Vegan Filo is packed with chickpeas, black beans, lentils, cannellini beans, and peas. The ultimate hybrid of Mediterranean diet principals with a Mexican flair.

Eat your veg!
Did you know, on average Australians are eating less than two serves of vegetables per day? Ensuring you have five serves of a variety of different coloured vegetables each day is a great way to consume plenty of inflammation-stopping antioxidants, fibre for healthy digestion, and vitamins.

Make meeting your 5 serves easy with our Gluten-Free Sweet Potato, Pumpkin, Spinach & Fetta Frittata
Each portion contains 1.5 serves of vegetables as per the Australian Guide to Healthy Eating. Simply serve with a cup of garden salad and your customers will enjoy a delicious meal, while also meeting half of their recommended daily vegetable intake!

Probiotics <3 your gut
One of the reasons the Mediterranean Diet is so amazing is because it supports a happy and healthy gut microbiome. Foods with probiotics contain good bacteria that help to line your gut, and along with eating plenty of fibre and wholegrain products, support a healthy microbiome. Consumers are increasingly looking for probiotic-rich ingredients such as cheese, sauerkraut, kimchi, Greek Yoghurt, olives and miso.

Tomato & Fetta Puff
Golden flaky pastry topped with cherry tomatoes and sliced onion. All topped with a sprinkle of crumbled probiotic-rich feta cheese.

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