Mediterranean diet and health
From the humble salad to a simple Minestrone soup or a hearty meat and vegetable casserole with sourdough and olive oil, following a Mediterranean-style diet is ideal for maintaining health and well-being long-term. I'm a huge fan of Mediterranean food and research continues to validate its health-promoting properties.
The health benefits of the Mediterranean diet have been widely studied and evaluated in scientific literature in recent years and there is now good evidence that higher adherence to a Mediterranean-style diet is associated with lower risk of mortality and a variety of cardiovascular and metabolic diseases, as well as improved cognition and brain health (1). Other studies have shown that the Mediterranean diet supports the gut microbiota and gut health (2), and may promote longevity by protecting our DNA (3).
The relationship between diet and mental health has also been explored in greater depth in recent years. Various studies have reported that adherence to a Mediterranean-style diet has been found to decrease the risk of depression, and reduce symptoms of anxiety and depression (4,5,6).
The Mediterranean diet is characterized by high consumption of olive oil, fresh fruit, vegetables, nuts, seeds, legumes, wholegrains and fish/seafood. These foods are collectively high in vitamins and minerals and other bioactive nutrients including monounsaturated and polyunsaturated fatty acids, omega-3s, polyphenols, and dietary fibre. As well helping reduce the risk of mortality and disease, these nutrients support cell production, growth and repair throughout the body and have potent anti-oxidant and anti-inflammatory effects, which are important for mental and brain health.
One of my favourite go to meals, particularly during the cooler months, is Minestrone soup. Although it may not be the most glamourous and exciting of meals, it is easy to make, tasty and high in fibre which is great for gut health. Being low in kJ/kcal it's also a great meal for those with weight loss goals.
I love that you can add or substitute almost any vegetables, beans or other protein that you have on hand. This soup can be frozen into single serve portions, enjoyed for lunch and/or dinner and is portable and ideal for a healthy meal at work or on the run. This soup is even tastier the day after it's made.
Please enjoy my simple Minestrone soup recipe (below), and feel free to add in extra veggies or some pasta, and/or leftover meat to bulk it up. I enjoy it served with fresh or toasted rye sourdough drizzled with some extra virgin olive oil on the side. Nourishing, warming and super nutritious!
References
Dinu, M. et al. (2018). Mediterranean diet and multiple health outcomes: An Umbrella review of meta-analyses of observational studies and randomised trials. European Journal of Clinical Nutrition 72: 30-43.
Crous-Bou, M. et al. (2014). Mediterranean diet and telomere length in Nurses’ Health Study: population based cohort study. BMJ 349: g6674
De Filippis, F. et al. (2016). High-level adherence to a Mediterranean diet beneficially impacts the gut microbiota and associated metabolome. Gut (2016) 65: 1812-1821.
Sanchez-Villegas A. et al. (2013). Diet. A new target to prevent depression? BMC Med 11, 3.
Jacka F.N. et al. (2017). A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23.
Sadeghi, O. et al. (2019). Adherence to Mediterranean dietary pattern is inversely associated with depression, anxiety and psychological distress. Nutr Neurosci Jun 11:1-12.
Simple Minestrone Soup
Serves 2-4
2 tablespoons olive oil
1 large brown onion, chopped
1 clove garlic, minced or finely chopped
1 teaspoon dried mixed herbs (or 1 tablespoon fresh thyme)
¼ teaspoon dried chilli flakes (optional)
2 sticks celery, chopped
2 medium carrots, chopped
1.5 litres vegetable or chicken stock
1 x 400g can diced tomatoes
1 x 400g can cannellini beans (or other white beans)
200g green beans, cut into 5cm lengths (or frozen peas)
200g broccoli, cut into small florets
100g Tuscan cabbage, washed and roughly chopped (or other white cabbage or baby spinach)
Salt and pepper to taste
Parmesan cheese (optional)
Method
Heat olive oil in large deep saucepan over medium heat. Sauté onion, celery and carrots until the onion is just translucent then add garlic and chilli flakes (if using) and sauté for a further 1-2 mins.
Add the stock and tinned tomatoes and bring to the boil. Simmer gently for around 30-45 mins.
Add broccoli florets, green beans, Tuscan cabbage and cannellini beans. Season with salt and pepper and allow to simmer gently for a further 30 mins. If using baby spinach, add it to the soup just before serving. Serve topped with a sprinkle of parmesan cheese and sourdough bread drizzled with a little olive oil.
