The Mediterranean diet is scientifically regarded as one of the healthiest and most sustainable nutritional concepts. It lowers the risk of numerous diseases such as cardiovascular disease and diabetes while promoting environmentally conscious consumption. The basic ingredients include olive oil, fresh fruit and vegetables, wholegrain products, pulses, nuts and regional fish and seafood.

For a sustainable diet, it is important to give preference to seasonal and regional products, consciously control the consumption of animal-based foods and avoid food waste. This article presents some healthy and environmentally friendly recipes that fit in with the Mediterranean diet.

1. artichokes in olive oil

Why is this recipe sustainable?
Artichokes are a high-fiber vegetable with a high antioxidant content and are particularly abundant in the spring months. Eating seasonal and regional produce helps to reduce the carbon footprint.

Ingredients:

• 4 artichokes

• 1 carrot

• 1 cup peas

• 1 onion

• ⅓ cup olive oil

• Juice of one lemon

• 1 teaspoon salt

• 1 tsp sugar

• 1 cup of water

Preparation:

1. Place artichokes in lemon water to prevent discoloration.

2. Chop the onion and fry in olive oil.

3. Cut the carrots into small cubes and add.

4. Place the artichokes in the pot and add the peas.

5. Season with salt, sugar, lemon juice and water, then cook over a low heat.

6. Leave to cool and serve.

2. chickpea and grain salad

Why is this recipe sustainable?
Pulses are an excellent plant-based source of protein and help to reduce the consumption of animal proteins. They require less water and have a lower environmental impact than animal foods.

Ingredients:

• 1 cup cooked chickpeas

• ½ cup quinoa or bulgur

• 1 tomato

• 1 cucumber

• ½ bunch parsley

• 2 tbsp olive oil

• 1 tbsp lemon juice

• ½ tsp salt

Preparation:

1. Cook the quinoa or bulgur and drain.

2. Chop the tomato, cucumber and parsley.

3. Mix all the ingredients together and season with olive oil and lemon juice.

4. Garnish with walnuts or almonds to enhance the flavor.

3. baked fish with vegetables

Why is this recipe sustainable?
In order to protect the marine ecosystem, regional and seasonal fish species should be preferred.

Ingredients:

• 2 fresh fish (e.g. sea bass or sea bream)

• 1 red bell pepper

• 1 green bell pepper

• 1 onion

• 2 garlic cloves

• 2 tbsp olive oil

• 1 teaspoon thyme

• 1 teaspoon lemon juice

• Salt, pepper

Preparation:

1. Clean and lightly salt the fish.

2. Finely chop the onion, bell pepper and garlic.

3. Mix with olive oil, lemon juice and spices.

4. Place the fish with the vegetables on a baking tray and bake at 180°C for approx. 30 minutes.

4. homemade wholemeal bread with olive paste

Why is this recipe sustainable?
Home-baked bread reduces the consumption of industrially processed food and helps to avoid food waste.

Ingredients:

• 3 cups wholemeal flour

• 1 cup lukewarm water

• 1 packet of dry yeast

• 1 teaspoon salt

• 2 tbsp olive paste

• 1 tbsp olive oil

Preparation:

1. Mix the flour, salt and yeast.

2. Add the water and olive oil and knead into a dough.

3. Leave the dough to rise for 1 hour.

4. Shape into a loaf, spread with olive paste and leave to rest for another 30 minutes.

5. Bake in a preheated oven at 180°C for 25-30 minutes.

The Mediterranean diet supports a conscious and sustainable lifestyle. A higher consumption of vegetables and pulses, the use of healthy fats and the choice of regional foods not only contribute to your own health, but also to protecting the environment.

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