Greek Cooking Offers Healthy Food Options
Behind the Scenes of a Mediterranean Diet: Eat Well, Live Longer
Natural ingredients are the backbone of many Greek culinary delights, including Greek salads, appetizers (mezethes), stews (stifados), and even deserts (gleka). The spices and herbs, vegetables and fruits, nuts and grains, fish and meats, and wines used in Greek cooking are chock-full of nutrients that contribute to the positive effects of a Mediterranean diet.
For more information on the Mediterranean diet, see Mediterranean Diet Recommended by Health Experts. For more about Greek cuisine, see Healthy Ingredients in Greek Potato Salad, and Greek Spinach Pie.
The Healthy Ingredients of Greek Cooking
Spices and Herbs: Greek dishes are commonly seasoned with oregano, basil, dill, parsley, and cinnamon. A distinguishing flavor in Greek stews is cinnamon, which also adds a delightful aroma when blended with tomato sauce, onions, and red wine.
- Oregano acts as an antibacterial and is a great source of antioxidants.
- Basil acts as both an antibacterial and antiviral agent.
- Dill eases indigestion and nausea, and abounds in minerals, Vitamin C, and calcium.
- Parsley contains high levels of Vitamin C, iron, manganese, calcium, and potassium. It acts as a diuretic and calms the stomach.
- Cinnamon acts as an anti-inflammatory, regulates blood sugar, improves circulation, and relieves stomachaches.
Vegetables and Fruits: These make up a great portion of the daily Greek diet, which may include seven to ten servings of fruits and vegetables. They are eaten raw, roasted, stewed, preserved, and dried. Lemons are used to flavor salads, soups, main dishes, and deserts. Fruit, such as quince, may be added to a lamb stew. Listed below are only a few of the many fruits and vegetables enjoyed in the Greek diet.
- Lemon has a high Vitamin C content, cures digestion problems, acts as a diuretic, and calms anxiety.
- Tomatoes are high in the antioxidant lycopene, which reduces the risk of cancer, and are a good source of Vitamin C and A.
- Green beans are an excellent source of a long list of nutrients, including Vitamin K, which helps maintain proper bone density, coagulates blood, and assists in the development of a fetus. They are an important source of Vitamins C and A, both antioxidants.
- Onions and garlic, also high in antioxidants, reduce the risk of cancer and help cholesterol levels by increasing the “good” cholesterol.
Nuts and Grains: Nuts reduce the risk of coronary heart disease and provide protein, fiber, monounsaturated fats, and antioxidants.
- Walnuts have high levels of omega-3 fatty acids, which promote healthy blood vessels.
- Almonds, among other things, are a good source of monounsaturated fats and promote a healthy heart.
- Brazil nuts contain high levels of selenium and may help prevent breast cancer.
Fish and Meats: Fish is a staple of Greek meals, while red meat is consumed only occasionally.
- Lamb is a great source of zinc, which helps the body’s immune function and stabilizes blood sugar levels. Compared to other red meats, lamb has very little fat marbling .
- Fish contains omega-3 fatty acids, which, among numerous other health benefits, regulates cholesterol levels and lowers the risk of heart disease and cancer.
Wine: Limited consumption of wine may lower the risk of heart disease. It also contains antioxidants.
Greek food is delicious. It’s a terrific bonus that it’s also healthy in so many ways.
Resources:
A 2 Z of Health, Beauty and Fitness, July 12, 2009
The World’s Healthiest Foods, The George Mateljan Foundation for the World's Healthiest Foods, July 12, 2009
University of Maryland Medical Center
Serve Cheese with Fruit for Desert
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