||Good source of animal protein that is low in fat but contains a high proportion of salt.
|| This salted fish guarantees it can be preserved for a while. We must be careful not to abuse salty products to prevent hypertension.
|| This eatable Mediterranean flower contains a very important portion of fiber. It is a low caloric vegetable that contains potassium and others minerals.
|| Eating vegetables daily is highly recommended, and one of the servings should be raw. Following these concepts, the MD health benefits are attainable.
|| Eggs have one of the best protein profile. Being of animal origin, it is rich in fats, has a significant amount of cholesterol and a large variety of minerals.
|| Very healthy protein source, its high proportion of cholesterol makes it advisable to have 2-4 a week maximum.
|| Plant bulb containing large proportion of water. Also contains fibre, folate and potassium.
|| Like garlic, onions are a typical vegetable of the Mediterranean basin, liked to its cuisine. A high consumption is associated with low rates of stomach cancer.
| Pine nuts
|| This nut contains potassium, phosphorus, vit. E and a large portion of fibre and has a healthy fat profile. Being the seed of a tree, its nutrient profile is very rich and concentrated.
|| It is very healthy to eat a small portion of nuts on a daily basis. Like olive oil, they must be eaten in moderation because they are highly energetic.
|| This dried fruit that comes from grapes has a higher concentration of carbohydrates (sugars) and minerals as potassium. Also, as all the dry foots they are more caloric.
|| Dry fruit is the way to conserve seasonal fruit. Eating 3 servings of fruit a day is recommended worldwide to prevent illnesses and have a healthy and balance diet.
| Extra virgin olive oil
|| Excellent vegetable fat. It has a high content of monounsaturated fatty acids, no cholesterol. It is considered the fat with the best lipid profile.
|| Very well-known and associated to preventing cardiovascular diseases. It is very stable and resists high cooking temperatures, it is a great fat to cook with. Must be consumed in moderation because it is a fat and is highly energetic.
|| The main ingredient in bread, and its nutrients are more concentrated because it contains less water. Rich in carbohydrates, wholegrain bread has a larger amount of fibre. It also has a significant amount of vegetal protein and minerals such as sodium, potassium and a little bit of phosphorous.
|| Bread is the most used cereal ingredient in the MD. It is a great source of energy since carbohydrates help us reach the recommended 50% of energy coming from cereals. Preferably whole bread rich in fibre.
|| Bulb vegetable rich in potassium and contains vitamin C. It does not provide much energy but is valued for its micronutrients and phytochemical components.
|| Classified as a bulb, they are associated with vasodilator and hypotensive properties.
||This plant is one of the richest foods in vitamin A and vitamin C. It also contains a significant proportion of potassium and folic acid.
||It is one of the most common herbs in the MD cuisine and culture. Eaten raw has a great nutritional properties, but is consumed in very small quantities as a MD ingredient. Its taste gives flavour to MD dishes.
|Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?
||Yes, prevention of iron and iodine deficiency.
|What is the primary base with which your food is prepared? Is this a derivative of oil or another base?
|| Great MD dish that contains the most common groups of the MD: nuts, vegetables, fish, olive oil, spices and herbs.
|What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
||No, there is no treatment based on this recipe.