Introduction

Many years ago, the Mediterranean Diet jumped into popularity as the best way to eat for increased longevity. A true “Mediterranean Diet” consists mainly of fruits and vegetables, seafood, olive oil, hearty grains, and other foods that fight against heart disease, certain cancers, diabetes, and cognitive decline.

Research shows that the Mediterranean diet is linked with a longer “healthy life expectancy,” meaning it may extend the number of years someone lives without chronic diseases or injuries. During a study tour of Southern Italy last fall, I witnessed first-hand the variety and abundance of fresh vegetables available at every meal. Although making dietary changes is never easy, this diet can be inexpensive, satisfying, and very healthy.

For additional information on the Mediterranean Diet or the “Med Instead of Meds” concept, contact Kelly Tyndall at kelly_tyndall@ncsu.edu or call 252-527-2191 at N.C. Cooperative Extension, Lenoir County Center

Health Benefits

The traditional Mediterranean diet is rich in fresh fruits and vegetables, nuts, fish, and olive oil. Combined with physical activity, it can help reduce your risk of various physical and mental health issues by:

• Protecting against type 2 diabetes: The diet is rich in fiber which digests slowly, prevents huge swings in blood sugar, and helps maintain a healthy weight.
• Preventing heart disease and strokes: By limiting refined breads, processed foods, and red meat—and favoring red wine over hard liquor—the diet helps lower the risk of heart disease and stroke.
• Keeping you agile: For older adults, the nutrients in the Mediterranean diet may reduce the risk of muscle weakness and other signs of frailty by about 70%.
• Reducing the risk of Alzheimer’s: Improvements in cholesterol, blood sugar levels, and overall blood vessel health may lower the risk of Alzheimer’s disease or dementia.
• Halving the risk of Parkinson’s disease: High levels of antioxidants help prevent oxidative stress, thereby cutting the risk of Parkinson’s disease in half.
• Increasing longevity: By reducing the risks of heart disease and cancer, the diet lowers the risk of death at any age by 20%.

What to Eat

• Eat lots of vegetables: Enjoy plates of sliced tomatoes drizzled with olive oil and crumbled feta cheese, or load a thin crust pizza with peppers and mushrooms instead of sausage and pepperoni. Salads, soups, and veggie platters are great, too.
• Always eat breakfast: Start your day with fruit, whole grains, and other fiber-rich foods to keep you full for hours.
• Eat seafood twice a week: Choose fish such as tuna, salmon, herring, sablefish (black cod), and sardines. Shellfish like mussels, oysters, and clams also offer excellent benefits for brain and heart health.
• Cook a vegetarian meal one night a week: You might try “Meatless Mondays” or simply choose a day to focus on meals built around beans, whole grains, and vegetables. Once comfortable, try incorporating two meatless nights per week.
• Use good fats: Include extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados in your daily meals.
• Enjoy dairy products in moderation: The USDA recommends limiting saturated fat to no more than 10% of your daily calories, which still allows for natural cheeses, Greek yogurt, or plain yogurt.
• For dessert, eat fresh fruit: Opt for strawberries, fresh figs, grapes, or apples instead of ice cream, cake, or baked goods.

Recipes

Mediterranean Baked Eggs

Ingredients:

• 2 cups spinach, chopped
• ½ cup sun-dried tomatoes, chopped
• 5 eggs
• 1 cup cottage cheese
• 1 teaspoon Italian seasoning
• ¼ cup crumbled feta cheese
• Salt and pepper to taste
• (Optional: chopped turkey Roni)

Instructions:

• Preheat the oven to 350°F and spray a muffin tin with non-stick spray.
• In a mixing bowl, whisk together eggs and cottage cheese until well combined.
• Stir in the spinach, sun-dried tomatoes, Italian seasoning, salt, and pepper. Add chopped turkey Roni if desired.
• Pour the mixture evenly into the muffin tin, filling each cup about 2/3 full.
• Sprinkle crumbled feta cheese evenly over the tops.
• Bake for 20–25 minutes until set and slightly golden on top.
• Allow the muffins to cool before removing from the tin. Serve warm for breakfast or as a snack. (These are freezable.)

Make Your Own Marinated Greek Chicken

Ingredients:

• Chicken: 6 boneless, skinless chicken thighs or breasts (plus avocado oil for greasing)
• For the Marinade:
  • ¾ cup Greek yogurt
  • Juice of 2 lemons
  • 1 tablespoon red wine vinegar
  • 1 tablespoon extra-virgin olive oil
  • ¾ tablespoon dried oregano
  • ½ tablespoon dried basil
  • ½ tablespoon garlic powder
  • ½ tablespoon dried parsley
  • 1 teaspoon salt
  • ¼ teaspoon red pepper flakes

Instructions:

• In a large bowl, mix all marinade ingredients until well combined.
• Add the chicken pieces ensuring they are evenly coated with the marinade. Place in a bowl or ziplock bag, cover, and refrigerate for 4–6 hours.
• Before cooking, remove the chicken from the fridge and shake off any excess marinade.
• Grilling: Preheat the grill, clean and lightly grease the grates with avocado oil. Grill chicken for 5–6 minutes on one side until browned, then flip and grill for another 4–6 minutes until the internal temperature reaches at least 165°F. Let rest for 5–10 minutes before slicing.
• Oven Baking: Preheat the oven to 375°F. Grease a sheet tray lightly with oil and space the chicken at least 1 inch apart. Bake for 40–45 minutes until the internal temperature reaches at least 165°F. Allow to rest before slicing.

Greek Shrimp with Orzo

Ingredients:

• For the Shrimp:
  • 1 ½ pounds shrimp, peeled and deveined
  • ½ teaspoon smoked paprika
  • ½ teaspoon chili powder
  • ½ teaspoon Italian seasoning
  • ⅓ teaspoon red pepper flakes
  • ¼ teaspoon salt (to taste)
  • 2 tablespoons olive oil
• For the Orzo:
  • 1 ½ cups whole grain orzo
  • 3 cups chicken stock
  • 8 ounces cherry tomatoes (red and yellow), halved
  • ⅓ cup sun-dried tomatoes in olive oil, chopped
  • ⅓ cup kalamata olives, sliced
  • ¼ cup green olives, sliced
  • 6 ounces feta cheese, crumbled (reserve ¼ cup for later)
  • 3 tablespoons lemon juice
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon Italian seasoning
  • ¼ cup fresh basil, chopped
  • Salt and pepper to taste

Instructions:

• Prepare the Shrimp: In a large bowl, combine the shrimp with smoked paprika, chili powder, Italian seasoning, red pepper flakes, and salt. Toss to coat evenly.
• Heat a large skillet over medium heat, add the olive oil, and cook the shrimp in batches (if needed) for 3–4 minutes until pink. Remove the shrimp and set aside.
• Cook the Orzo: In the same skillet, add the orzo and chicken stock. Bring to a brief boil, then reduce to a simmer and cover. Cook for about 10 minutes, stirring at 5 minutes to prevent sticking. The orzo is done when it absorbs all the liquid and has a texture similar to cooked pasta. If necessary, add a bit more water.
• Stir in the cherry tomatoes, sun-dried tomatoes, and green olives. Add the feta cheese (reserving ¼ cup), lemon juice, olive oil, smoked paprika, and Italian seasoning. Season with salt and pepper.
• Gently reheat the mixture on low heat while stirring constantly to blend the flavors.
• Return the cooked shrimp to the skillet, reheat gently, and top with the remaining feta cheese and chopped fresh basil before serving.