Time to eat like the Spaniards with some Mediterranean-style cooking

In a recent global health index Spain overtook Italy and more than 168 other countries to be declared the healthiest country in the world The top two contenders however share more than their rivalry for top honours experts believe that certain eating habits common to Spain and Italy may have a lot to do with their elevated health levelsThe diet common to people living in the Mediterranean region including Greece south Italy and Spain incorporates a variety of fresh vegetables and fruits whole grains and healthy fats derived from nuts olive oil and fish Herbs and spices replace salt for flavour and red wine is consumed in moderation To date this is among the most scientifically reviewed diets and is often advocated as the eating pattern of choice when it comes to reducing cardiovascular risk and increasing overall longevityDr Siddhant Bhargava Carlyne Remedios Delnaaz ChanduwadiaIt has shown to reduce the risk of breast cancer in women while also protecting against Parkinsons and Alzheimers disease explains Carlyne Remedios nutritionist at Digestive Health Institute by Dr Muffi Adds Delnaaz T Chanduwadia chief dietician at Jaslok Hospital and Research Centre While the Journal of American Medicine Association published a study in 2008 indicating that the Mediterranean diet can reverse the risk of metabolic disease other research also suggests that it can significantly reduce the risk of Type 2 diabetes while enabling healthy weight lossChoosing to eat the Mediterranean way doesnt necessarily mean swapping every meal with gazpacho or paella In fact as Chanduwadia points out there is no single correct way to follow the Mediterranean diet You can quite easily incorporate its basic tenets and enjoy the health benefits once you understand the crux of this diet and lifestyle she saysA few small but crucial changes includeThe right fat Replace refined oils with olive oil says Dr Siddhant Bhargava nutritional scientist at Food Darzee The latter is high in monosaturated fatty acids which help reduce cholesterol You can either saute vegetables in olive oil or use it in salad dressings Interestingly unlike many of its counterparts the Mediterranean dietary mantra doesnt shy away from fats This experts believe is one of the biggest reasons why the diet is successful in reducing the risk of cardiovascular disease A 2018 study published in the New England Journal of Medicine found that a diet rich in olive oil and nuts was likelier to be healthier for your heart than even a reducedfat dietMore whole grains Move away from refined flour and opt for whole grains and millets which are indigenous to India Chanduwadia says She also suggests using dates figs nuts and seeds for sweets instead of refined sugar Rohit Tambe head chef at Easy Human Cafeacute recommends quinoa almond and ragi flour as healthier tastier alternatives to refined flour Whole grains have a lower glycaemic index Dr Bhargava explains which makes them well suited to individuals suffering from hypoglycaemia or diabetes These also keep you satiated for longer thereby curbing eating bingesHealthy protein Lean meats such as chicken and fish should be integral to your daily meals advises Dr Bhargava Choose grilled preparations to preserve the nutritional integrity of the meat while regulating your consumption of fats The Omega 3 fatty acids in fish are especially beneficial in promoting good heart health and keeping your blood pressure in check Vegetarians can up their protein intake by consuming cottage cheese yogurt hung curd and whole pulses and beans says ChanduwadiaWhole veggies It is quite common to see Indian households consuming meals comprising large amounts of rotirice with vegetables forming less than a third of their meals We have to consciously work on incorporating more salads and vegetables in our daily meals their portion should be twice that of grains Chanduwadia says Tambe also highlights the importance of not compromising on the quality of produce to enjoy the maximum nutritious benefits of the food you consume Choose fresh and organic as often as possible Buy seasonal local produce to keep costs in check he suggests Dr Bhargava recommends focusing on broccoli cauliflower spinach cucumbers onions and lettuce as well as on fresh fruit such as bananas apples apricots figs pears oranges and melonsCooking techniques Many typical Indian recipes involve overcooking produce which results in nutrient depletion says Chanduwadia who recommends grilled steamed and stirfried recipes and fresh saladsRed wine in moderation Red wine contains several antioxidants including resveratrol catechin epicatechin and proanthocyanidins which reduce oxidative damage and inflammation and are also responsible for protecting against heart disease and cancer says Dr Bhargava An occasional glass of red wine therefore can make a healthy addition to your dietDecoding the dietAs a clean eater the Mediterranean diet seemed like a natural choice to me In keeping with its principles I make sure to eat bowls of salads loaded with crunchy greens and brightly coloured vegetables doused in olive oil with large handfuls of nuts Its important to understand that this diet is not necessarily lowcalorie but nutrientdense and quite delicious I also occasionally indulge in red wine which has been shown to boost heart health As a vegetarian however I sometimes struggle to find adequate sources of natural proteinKarishma Sakhrani chefMediterranean FlatbreadWhat you needWhole grain flatbread 14 cup ricottaOne nectarine or orange cut into segmentsFive to six pieces of vegan mortadella or regular mortadella any kind of ham works too12 cup arugula leavesA handful of walnuts toastedTwo slices of a lemon cut in to quarters1 tbsp extravirgin olive oil1 tsp balsamic vinegarSea saltHow to cookToast the flatbread in a hot oven about 180 degrees centigrade for about 10 minutesApply a generous layer of ricottaTop with the nectarines mortadella arugula walnuts and fresh lemonDrizzle with olive oil balsamic vinegar and a good cracking of sea saltCatch up on all the latest Mumbai news crime news current affairs and also a complete guide on Mumbai from food to things to do and events across the city here Also download the new midday Android and iOS apps to get latest updates