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World Regional Diets

While on an intercontinental excursion aboard the World Regional Express, we took inventory of regional diets from all over the world. Explore our blog and find fresh insight and inspiration. Destinations include Europe, Asia, and Africa.

Think globally, while you eat locally!

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Gather the family and pull up a chair, Seafood at its finest

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Where’s the Meat?

Here it is, artfully plated and delicious. Red meat is consumed sparingly in the Mediterranean. Alternatives meat sources include lamb, pork, and chicken.

Orange-Balsamic Lamb chops

Click on the link below to find 20 min recipes

https://www.cookinglight.com/food/quick-healthy/superfast-mediterranean-dishes-20-minutes-or-less#orange-balsamic-lamb-chops-2

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Fast and Easy Options

Salads are one of the easiest dishes to make. Just wash, dice/cut, mix together with a drizzle of olive oil and a dash of salt and/or pepper. NO COOKING REQUIRED. Traditional salads in Spain and Greece are colorful, chunky, with tons of variety. Below is a favorite of mine, a Greek salad with tomatoes, cucumbers, red onion, Feta crumbles, and Kalamata olives.

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Pass the dip please!

Tzatziki is a savory cucumber yogurt most commonly served with pita wedges. You can find it all over Greece. Tzatziki is also used as a dip for kebabs and various vegetables. Its a healthier alternative to commercially sold cheese or bean dips. You’ll need more than one for the table!

https://thewanderlustkitchen.com/authentic-greek-tzatziki/

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Sweet Slice of Heaven

Baklava is a sweet and crunchy traditional layered dessert. It is made of phyllo dough, nuts primarily pecans and walnuts, honey and/or syrup. This dessert is commonly sold in Turkey but you can also find it in countries in northern Africa.

https://www.mrfood.com/Pastry/Classic-Baklava

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The Breakdown

The Med Diet is all inclusive. All food groups are included and items can be purchased from your local farmer’s market (Wednesday night Altadena, Thursday night South Pasadena or Saturdays PHS) or major grocer. The rationale is mostly plant-based foods that are mixed with herbs, spices, and meat occasionally. This diet has no rules but moderation is a main take away. Here’s a little help with your shopping list keeping in mind whole and fresh is always best:

Produce

Melons, grapes, strawberries, apricot, grapefruit, dates, figs, oranges, peaches, pears, pomegranates, tangerines, olives lemon, and tomatoes.

Spinach, kale, lettuce, broccoli, cabbage, carrots, cucumbers, celery, shallots, onions, okra, peas, bussel sprouts, beets, arugula, eggplant, artichoke, zucchini, radishes, peppers, etc.

Nuts, Beans, and Legumes

Walnuts, cashews, almonds, cannellini (or Great Northern as they may be called in the US) beans, chickpeas, fava beans, green beans, kidney beans, pistachio, split peas, sesame seeds.

Healthy Fats and Proteins sources

Olives and olive oil, eggs, tuna, herring, sea bass, abalone, sardines, salmon, mussels, clams, oysters, shrimp, octopus, calamari, crab, eel, lobster.

https://oldwayspt.org/traditional-diets/mediterranean-diet/traditional-med-diet

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Mediterranean Diet

*Consists of plant-based foods native to the countries Turkey, Greece, Spain,  Italy, etc

*Fresh fruits and vegetables are the main sources of carbohydrates eaten daily.

*Whole grains rich in fiber are consumed as apart of a balanced diet.

*Primary sources of protein include fish, poultry, eggs, nuts, and legumes.

* Dairy options include milk, yogurt, and cheese.

*Food served family style to be shared or smaller portions on smaller plates for individual enjoyment.

*Food used as a tool to socialize

*Caloric intake similar to AMDR % in U.S. with carbohydrates #1 

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Quail and an egg wrapped in wild foraged dandelion greens. There are wild foods you can safely forage all over Los Angeles, including dandelions, elderflower and pink peppercorns. Wild food like this is a hallmark of the New Nordic Diet concept.

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Red meat is eaten sparingly in the New Nordic Diet, and when it is it is often wild large game, hunted locally. Here is an example of being open to wild game - elk and antelope meatballs and sauce made by a family friend, which I turned into shakshuka, a filling and delicious breakfast dish for our whole family!

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Beautiful homemade sourdough rye rugbrød with smoked salmon and veggies.

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BERRIES are a huge part of the Nordic Diet, served with everything from salmon to venison. get the freshest, least processed berries you can find (farmers market, when in season!) and try them in new ways, like with fish or meat. they’re full of vitamins and anthocyanins, plant chemicals that can lower blood pressure and make blood vessels more flexible.

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this is PEAK New Nordic cuisine, at the best restaurant in the world (2010.) you don’t have to go out and forage for wild leaves and herbs in your local woods to get the benefits of eating locally...but it wouldn’t hurt!

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some recipe ideas for the Nordic Diet! all easy to shop for and incorporate into your diet.