How to start a gluten free Mediterranean diet

‘Mediterranean diet’ is a generic way of describing the broad characteristics  of different food traditions among the countries that border the Mediterranean Sea. The key qualities of the diet are that it is rich in fruit, vegetables, bread and other grains, beans, nuts and seeds, with olive oil as the primary source of fat.  Dairy produce, eggs, fish and poultry are also consumed but in moderate amounts. Red meat is not very eaten , mostly in stews. Dessert is often a piece of fruit or dried fruits and nuts, with sugar and butter-based desserts less typical than, for example, in northern European cuisine.   

According to Italy’s National Institute for Research on Food and Nutrition (INRAN), following the Mediterranean diet requires that the main source of calories (55%) must derive from carbohydrates contained in plant-based foods. For someone wishing to combine a gluten free diet with a Mediterranean approach, this will mean going big on rice, legumes, vegetables, fruit and nuts, and replacing traditional bread, pasta and couscous with gluten free alternatives. 

Apart from the great variety of vitamins and minerals as well as dietary fibre provided by  fruits, vegetables and pulses. In the Mediterranean diet, it is the fact that olive oil is predominantly made of monounsaturated fat, a healthy fat also abundant in nuts, that makes the diet so healthy. Taken as a whole, this style of eating can play a major role in preventing heart disease and strokes, as well as reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure, according to the American Heart Association and other health organisations. There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open. 

Example of a gluten free Mediterranean diet daily menu. 

• Breakfast: Gluten free wholemeal bread with smashed avocado, or tomato pulp with olive oil and a little salt.  

• Mid-morning snack: A portion of fruit. 

• Lunch: A lentil or chickpea and vegetable soup, followed by baked fish with peppers and aubergine. For dessert, fruit, yoghurt or a delicious gluten free Tiramisù. 

• Snack: Some dried fruit: apricots, prunes, figs or dates. 

• Dinner: Gluten free pasta salad using Schär Fusilli with feta cheese, sundried tomatoes, cucumber, walnuts, olive oil and oregano.    

The Mediterranean diet includes lots of great options for eating habits healthier and super-tasty at the same time. Snacks and salad breaks in particular can be transformed by incorporating some classic Mediterranean gluten free produce.  

Avocados, for example, are a versatile Mediterranean “superfood” full of healthy fats. Spread mashed avocado on your gluten free wholegrain toast or add chopped avocado to omelettes and all kinds of vegetable salads. Hummus, made from chickpeas, makes a great substitute for mayonnaise in sandwiches and also works as a healthy low-fat dip for vegetables. Greek yogurt, lower in lactose than other dairy products, can be used as a topping for vegetables or with a bowl of gluten free oatmeal finished with a layer of fruit. Yoghurt also works in smoothies and can be topped with honey and walnuts for a delicious dessert. 

Combine the Mediterranean diet with plenty of outdoor activity – the combination is a great way to stay healthy and happy. When your stomach rumbles and demands something starchy or sugary, reach instead for nuts or dried fruits, which are abundant in the Mediterranean pantry. Finally, try to share your food with friends and family. The Mediterranean diet is all about abundant healthy food, and enjoying life in good company.