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Mediterranean diet cookbook: How to prepare a Mediterranean diet

Although the Mediterranean diet includes cereals and, therefore, gluten, we can avoid them if we are celiac or have some type of intolerance and take advantage of the rest of its benefits.

How to prepare a Mediterranean diet

It is not surprising that European gastronomy is one of the most followed around the world, including the delicious Mediterranean diet. The diet of European countries contributes to promoting a correct state of health, thanks to the regular supply of quality nutrients.

The Mediterranean diet is committed to the inclusion of fresh foods, and the reduction of ultra-processed foods. Prioritize the consumption of whole grains and proteins from meat and fish, in addition to the usual presence of fruits and vegetables rich in antioxidant substances.

Countries that influence Mediterranean foodMediterranean diet cookbook

There are many countries that have lent their flavors and ingredients to this lifestyle. Thus, before determining which foods we should integrate into Mediterranean food, it is important to know what are the flavors that we can find in it.

Normally, when we talk about the Mediterranean diet we refer to the food of the countries that border the Mediterranean Sea, such as:

  • Spain.
  • France.
  • Italy.
  • Greece.

Benefits of the Mediterranean diet

A study published in the journal Diabetes Care affirms that the Mediterranean diet reduces the levels of glucose and fats in the blood, in addition to reducing the chances of suffering a cerebrovascular accident (CVA). Among other positive aspects of the Mediterranean culinary industry we can highlight :

Reduces cardiovascular diseases:  Due to the abundant amount of plant foods that the Mediterranean diet includes, it is capable of reducing the levels of cholesterol and triglycerides that lodge in the blood.

Rich in antioxidants: This diet delays the effects of aging on cells, thanks to natural nutrients from ingredients such as vegetables or legumes.

Prevents the appearance of breast cancer:  According to research carried out with more than 2000 women, the Mediterranean diet can prevent or reduce the incidence of breast cancer by up to 30%.

It is also effective in fighting other chronic diseases such as diabetes. It is rich in foods with complex carbohydrates, which keep glucose levels in our body at regular levels.

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Foods that make up the Mediterranean dietMediterranean diet cookbook

As we have mentioned, this type of diet is characterized by including a series of foods from European culture. These work in a homogeneous way to provide the body with nutrients and energy. Among the most important are:

Olive oil

Among its benefits, it stands out that it is the healthiest of all the oils of vegetable origin today. Thanks to its properties, it reduces cholesterol levels in the blood. It is also capable of preventing diabetes and the appearance of cancer in the body.

Thanks to these benefits, olive oil is considered by nutritionists as one of the key foods of the Mediterranean land.


Products derived from cereals such as wheat, corn, rice, or rye contain many nutrients. That is why they occupy a very important level in the food pyramid of the Mediterranean diet.

Unfortunately, this ingredient in the Mediterranean diet is not recommended for people who are gluten intolerant.

Vegetables and greens

In order to enjoy the benefits of this type of diet, it is important to include a little color in your meals. We can do this through vegetables. Beyond the different types of nutrients that these foods can offer us, they are very rich in fiber so they offer us a feeling of satiety and vitality.

Among the most important vegetables, we can mention spinach, tomato, celery, kale, and broccoli.

Fish with orange sauce

We are going to present you with a recipe that you can include in the Mediterranean diet and that is rich in healthy nutrients for the body.


  • 4 units of fillets of the fish of your choice.
  • 1 clove of garlic, crushed.
  • ¼ glass of natural orange juice (50 ml).
  • 4 cups of flour (480 g).
  • 1 small onion.
  • 1 glass of Jerez wine (200 ml).
  • 1 glass of olive oil (200 ml).
  • Salt.
  • 12 prawns.
  • ½ glass of fish broth (100 ml).


First of all, we must season the fish fillets with a little fish broth and fry them in a pan with a little olive oil. Do not forget that before frying them you must flour them very well.

In that same pan, we will place the onion, diced, together with the crushed garlic clove.

When the flavors melt very well, we add a little sherry wine and let it reduce.

Once its volume has decreased, we add a little of the orange juice and wait for it to boil again. This will give us a thick mixture full of flavor.

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