Garlic and onions are key ingredients in Mediterranean cuisine . Many dishes start with a mixture of garlic , onions , tomato and other vegetables cooked in extra virgin olive oil , called sofrito . Sofrito has been analysed by Spanish researchers , who found some 40 polyphenols , all associated with health benefits .
GET YOUR GUTFULL
A Mediterranean-style diet is definitely one of the best for fuelling your microbiome and promoting gut and brain health . So , what exactly is it and what do you eat to achieve it ?
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Include lots of fruits and vegetables - two to three fruits and six to seven vegies each day . Across the week , ensure a variety of colours , textures and both cooked and raw as there are advantages in both
Consume grain foods every day , but mostly in wholegrain form
Have three tablespoons of extra virgin olive oil eacy day
Eat olives every day Eat a handful of nuts and seeds every day Include two daily serves of dairy Use plenty of herbs , spices , garlic and onions
Choose seafood over red meat , with at least two serves a week
White meat such as poultry can feature a couple of times a week
Enjoy four to eight eggs a week
Include legumes in at least a couple of meals
Enjoy an occasional sweet treat , but no more than twice a week , and keep the portion size pretty teeny tiny
Have water as the main drink
© Dietitian Connection 25 Infuse | February 2023