Today we’re going to discuss the healthbenefits of a Mediterranean diet as we prepare some dishes that are well known to the region.
But, before we do, I want to share some exciting research that supports eating this way.
Studiesshow that following a Mediterranean style of eating can reduce risk factors linked toyour heart such as, high blood pressure, Type 2 diabetes, and metabolic syndrome by 30%.
And, if you are someone living with Type 2 diabetes or heart disease, this way of eatinghas been shown to lower your risk of dying from cardiovascular causes by 70%! That’samazing! So, what is a Mediterranean diet? The key principles of a Mediterranean dietinclude.
Olive oil as the main source of fat, plenty of vegetables, salads, and fruit, morelegumes, beans, chickpeas and lentils, nuts and seeds, whole grains, fish, poultry, meatand dairy, wine is also included with meals in moderation.
Today, we’re going to makea few dishes that are well known to the Mediterranean region to show how you can put all these aspectsof the diet together.
As an appetizer, we’re going to start with a traditional Middle easternhummus.
The hummus recipe we’re going to show you reflects some of the key principlesof a Mediterranean diet.
Yes, and more importantly we’re going to show you how you can makea healthy hummus at home.
So in order to make the hummus at home you’re going to needthese ingredients here.
So we’re going to start now by putting these ingredients inthis beautiful blender.
And the first ingredient is a bit of extra virgin olive oil.
Yes extravirgin olive oil is the main source of cooking fat used in the Mediterranean diet, it’san unsaturated fat that is known to lower LDL the lousy cholesterol in the body.
Thena bit of fresh chopped garlic, that’s some wonderful flavour.
Most hummuse’s have abit of garlic in them.
The fresh lemon juice from one lemon.
And, then I’m going to add2 tbsp of tahini.
So tahini is a sesame paste which really adds and makes a difference toany hummus.
And then we are going to add the chickpeas.
Once again, a key principle ofthe Mediterranean diet it’s part of the legume family.
Offers many health benefits,they’re loaded with fibre, potassium, magnesium, and they play a special role in again in hearthealth.
In that they to lower LDL cholesterol, the lousy cholesterol, and they also playa role in managing blood sugar levels in people with diabetes.
The final touch, we’re goingto use my blackening seasoning.
Got the beautiful cayenne, cumin flavour, coriander.
And justsprinkle some in just as an enhancer to this gorgeous dish.
As you can see, so easy tomake.
Away we go! I think we are done.
Well, no we’re done and for you,the moment you’ve been waiting for.
Some beautiful hummus to taste.
Thank you David.
And so, hummus is such a versatile dish you can have it as a dip with raw vegetables,you can spread it on crackers, it’s even great as part of a sandwich with roasted vegetables.
Remember, the Mediterranean diet is more than just the principles of food that are included.
It’s really about how we eat, and where we eat, with friends and family enjoying themeal.
And taking the time to enjoy that meal.