The Mediterranean diet is a way of eating associated with positive health outcomes.
This diet, may have its roots in a Cretan fishing village (an island off the coast of Greece), but it has now evolved into an international cuisine, enriched and enlivened by wholesome ingredients and flavors from around the globe.
It emphasizes fruits and vegetables, whole grains and good fats from nuts, fish and olive oil, with small amounts of meat and dairy. The diet also recommends seasoning foods with herbs and spices, rather than salt, and savoring small amounts of polyphenol-containing treats like dark chocolate and red wine.
One hallmark of the Mediterranean dietary pattern is a relatively high intake of monounsaturated fat, which is also the primary fatty acid in avocados. The emphasis on fresh produce also makes the Mediterranean diet rich in fiber, nutrients and other plant-based antioxidants, which contribute to healthy immune function. As a fruit with naturally good fats, avocados fit right in.
Avocados in the (Mediterranean) Kitchen
Although not native to the Mediterranean, avocados pair beautifully with this regional cuisine.
Here are some great ways to enjoy fresh avocado in a Mediterranean context:
- Top broiled fish (such as red snapper) with a fresh relish of diced avocado, onion, red peppers and cilantro.
- Blend avocado, fresh basil, garlic, walnuts and parmesan cheese for a new take on pesto.
- Toss cubes of feta, avocado, plum tomatoes, cucumbers and day-old sourdough bread with olive oil and balsamic vinegar.
- Blend ripe avocado and minced fresh herbs into one-half serving of mayonnaise (or aioli) to add nutrients. This makes a terrific dip for chilled seafood or dressing for potato salad.
- Layer grilled eggplant slices, fire-roasted peppers and avocado slices between sourdough bread for a satisfying vegetarian sandwich.
Learn more about the Mediterranean-Style healthy eating pattern with this helpful handout, featuring delicious Mediterranean-Style dishes with fresh avocado.
Reference:
[1] Unlu NZ, Bohn T, Clinton SK, Schwartz SJ. Carotenoid absorption from salad and salsa by humans is enhanced by the addition of avocado or avocado oil. J Nutr. 2005;135: 431-6.
