What is the Cretan diet?
The Cretan diet, or Mediterranean diet, is a diet that comes straight from the Mediterranean basin. It was popularized in the 1960s following a public health survey on eating habits in Europe. The survey revealed that in Crete, life expectancy was much higher than in the rest of Europe. Indeed, by privileging the variety of foods, this diet would be as close as possible to the dietary recommendations.
More than a simple dietary practice, the Cretan diet is a true way of life: a balanced diet and meals to be shared with family or friends.
Vegetables, fish, fruits, pulses... The diet plays on the diversity of foods and is balanced around recommendations such as: eating more fruits, vegetables and pulses, opting for whole starchy foods, olive oil and fatty fish, reducing meat and favoring home cooking and seasonal products.
The recommended products are :
- Fruits and vegetables in season
- Wholemeal pasta, rice and bread
- Dried vegetables: lentils, chickpeas, beans...
- Fatty fish: sardines, mackerel, salmon...
- Olive oil
- Dried fruits: nuts, hazelnuts, pistachios...
The products not recommended are :
- Red meat
- Dairy products: cheese, butter...
- Refined and processed products: breakfast cereals, ready meals...
Olive oil at the heart of the Cretan diet
Olive oil, native to Greece, must be the main fat in the diet. Unlike butter, olive oil is rich in monounsaturated fatty acids (= good fat), which helps to restore the balance between saturated and unsaturated fats.
Extra virgin olive oil also has a long list of health benefits, such as reducing the risk of cardiovascular disease and strengthening the immune system.
Therefore, when cooking or dressing a salad, it is highly recommended to opt for olive oil, as it is the most beneficial and easiest way to add a healthy fat to the diet.
Good practices
The great thing about the Cretan diet is that there are no rules. However, here is the ideal plan:
- Vegetarian meal: opt for meatless meals 2 to 3 times a week
- Pescetarian meal: opt for fish-based meals 2 to 3 times a week
- Chicken or low-fat meat (e.g. turkey or pork chops): try to adapt meals 1 to 2 times a week
- Red meat: try to limit consumption to once a week
Of course, this plan should be adapted to each person and their different dietary needs. The most important thing is that there is no guilt if the guide is not followed to the letter!
Delicious recipes for a Cretan diet
Vegetarian recipes:
- Autumn Lentil Salad: a great go-to recipe for a weeknight dinner or lunch
- Farro Salad with Grilled Balsamic Veggies: this is your go-to recipe for the perfect summer side
- Mixed Vegetables with Almonds: a gourmet vegetarian recipe for vegetables lovers, a tasty side dish to any meal.
Fish-based recipes:
- Cuttlefish Flambed with Pastis: a delicious recipe of cuttlefish, perfect for summer meals.
- Bowl of Salmon: perfect for lunch or dinner!
- Salmon Cooked One-sided & Hasselback Potatoes: a recipe for a must have of the French gastronomy.
Meat-based recipes:
- It's Greek to Me Chicken: an easy dinner recipe whose you will enjoy the Greek flavors!
- Tabbouleh with Mint Oil: a wonderful side dish.
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Aperitif recipes:
- Rosemary Focaccia: this crispy focaccia will enlighten your day, perfect for aperitif.
- Puff Pastry with Tapenade: ideal for aperitif.
- Crostini with Fresh Vegetables: these crostini are equally delicious made with Affiorato Olive Oil and fresh vegetables.
