Plant-based & Mediterranean diet patterns — Middle Path Nutrition & Wellness

Here’s a description of two healthy styles of eating, Plant-based and Mediterranean, The term Plant-based diet is slightly over-used and under-explained. Let’s explore Plant-based along with a counterpart diet, the ever classic and healthful Mediterranean style of eating. You’ll find pesto recipe to celebrate summer below which can be accomodated with either style.

As the name suggests, the Mediterranean diet is based on the regional cuisine of Greece, Italy and Spain as countries that border the Mediterranean Sea on the European side. It was defined in the 1950s and has since been well studied to prevent heart disease and stroke. At it’s foundation, the Mediterranean diet is eating mostly plants in their natural form - whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, with olive oil as the main source of culinary fat. I describe the plant based foundation percentage goal near 80%. The remaining 20% can be certain less processed animal products, especially fish (especially wild caught, cold water/fatty fish such as sardines, makerel, salmon, albacore), dairy and poultry, with red meat and wine on occasion. The Mediterranean diet is a plant based diet, historically derived from the regional culinary inspiration of it’s name. The nutritional side, eg diet, shouldn’t be isolated from the other key health promoting aspects of the Mediterranean lifestyle - physical activity and sharing meals with loved ones. This can be as simple as dinner with your partner at home or a virtual dinner party with firends, along with a neighborhood walk to complete your evening.

Researchers have identified five regions across the world, known as the Blue Zones, with the greatest percentage of individuals 100 years of age or older. Accounting for epidemiological data, statistics, and birth certificates, the lifestyles of individuals living in these areas contribute significantly to their health, happiness, and longevity. Each of these Blue Zones include a plant-based diet, the Mediterranean diet as a name is widely use likely due to our Euro-centric culture.

The term Plant-based diet is referential to the same foundation of the Mediterranean diet’s in eating mostly plants, with a extended culinary palate and global ingredient base. The exact origin of the term Plant-based is murky, although likely became common as a euphemism for the Vegan diet in the 1980s. As Veganism includes no animal products, it may appear to some as unapproachable, dogmatic or extreme, whereas the Plant-based diet is flexible and accomodating to an individual’s palate, preferences and nutritional needs.

Summery basil pesto is the ideal illustration of the dietary spectrum that is Mediterranean, Plant-based and Veganism. Originating from Italy, pesto is reflective of the Genovese culinary tradition of Italy, and all ingredients are plants with the exception of parmesean. This makes it both Mediterranean and Plant-based. The parmesean does play a small but mighty role, which may be substituted to uplift the umami and accomodate a Vegan diet with nutritional yeast. Pesto is a beautiful accompaniment to pastas, bean, whole grain salads, fruit, sandwich topping or seafood. My child has a cow’s milk allergy, so here’s a frequently enjoyed recipe of ours, without intending to be Vegan, that is naturally or subconsciously Plant-based in definition and Mediterranean in history.

GREENEST BASIL PESTO

~3 cups or 4 oz fresh basil
~2 cups or 2 oz mixed salad greens (I use a mixture of baby kale, spinach, chard, arugula)
3/4 cup toasted unsalted pine nuts
1 1/4 tsp sea salt or salt of choice
1/4 cup nutritional yeast flakes (substitute with fresh grated parmesean if desirous to include cow’s milk and keep with Mediterranean style)
2 tbsp fresh lemon juice
3/4 cup olive oil

Blend or pulse all ingredients in a food processor until desired texture. May adjust salt or lemon per taste. For a deeper dive on making authentic pesto, you’ll find a deeper dive here.