For the sixth consecutive year, the Mediterranean diet was voted the best diet for health. Traditionally, this diet is inspired by the eating habits of populations living around the Mediterranean. There are fish, cheeses and yogurts but also lots of vegetables, olive oil and very little red meat.
How to prepare a Mediterranean diet-style pizza?
By modifying a few ingredients, it is entirely possible to prepare a pizza following the recommendations of the Mediterranean diet. To replace traditional pizza dough, you can use a whole wheat tortilla or make a dough from cauliflower. And for the garnish, we rely on vegetables!
- Cauliflower pizza dough: Take and wash the florets of a cauliflower then mix them until you obtain a sort of semolina. In a cloth, squeeze out the preparation as much as possible to bring out all the moisture from the vegetable. In a salad bowl, mix 1 egg with 50 g of parmesan. Then add the cauliflower, salt, pepper and a little oregano. Mix again to obtain a sort of paste. Spread it thinly on parchment paper, then bake this pizza dough at 180° for 20 to 25 minutes.
- Tomato sauce : In a saucepan, add 400 g of crushed tomatoes, 2 tbsp. tablespoon of tomato paste, 1 clove of chopped garlic, 1 tbsp. oregano, 1 tbsp. of basil, a few turns of the pepper mill and a little salt. Heat the sauce over low heat, stirring regularly, for about 20 minutes.
- Your favorite vegetables: grilled eggplant, broccoli, artichokes… For garnish, add your favorite vegetables!
Before baking, cover everything with mozzarella and sprinkle with oregano and black pepper.
What are the benefits of the Mediterranean diet?
The Mediterranean diet is a diet rich in fruits, vegetables, whole grains, legumes, fatty fish and olive oil. Characterized by a high content of fibers And antioxidants, it is also low in saturated fat. It is therefore associated with many health benefits, including:
- Reduced risk of cardiovascular diseasessuch as heart attacks and strokes.
- Reduced risk of certain types of cancersuch as gastric cancer or colon cancer.
- Improved cognitive healthespecially in the elderly.
- Reduced risk of Type 2 diabetes. By curbing the body’s resistance to insulin, the Mediterranean diet reduces the risk of developing type 2 diabetes by 30% according to a study.
- Maintaining a healthy weight. Following a Mediterranean diet helps reduce the risk of obesity.
It is important to note that the Mediterranean diet is a way of eating and not a diet to follow in the short term. It is important to follow it regularly to reap all the benefits.