The Mediterranean Diet Break Down

by Holladay Allen

Native Foods Cafe


The Mediterranean diet has long been heralded as wonderful
means to health and longevity.  So
much so that Wikipedia refers to is as “a modern nutritional
recommendation.”  So what exactly
comprises the Mediterranean diet? 
Well the staples are:

  • legumes
  • grains
  • fruits
  • vegetables
  • olive oil


Then pepper in some fish, a bit of dairy, a glass or two of
wine and meat in small amounts.  So
pretty much a vegan diet…. with small amounts of non-vegan foods.  This diet is based on the traditional
diets of Italy, Greece and Spain…. and Morocco too.  And of course, there is a nice amount of exercise worked in
there too.  And I’m not talking
going to the gym and doing an hour of intense physical activity on a machine…
but rather walking instead of driving, swimming and other mild, “regular”
everyday activities. 

Here is the Vegan Mediterranean Diet Chart I found on One Green Planet

So you know someone did a study to measure the effects of
this: A 10-year study
found that adherence to a Mediterranean diet and healthful lifestyle was
associated with more than a 50% lowering of early death rates.  A 5-year study of 7,447 people reported that the
Mediterranean diet reduced the risk of heart disease in people at high risk by
"about 30 percent" when compared with individuals on just a low fat
diet. (Wikipedia)  
that is pretty impressive!  And
imagine the increased positive results if you eliminated the meat, dairy and
fish.  And it isn’t really that
hard.  For instance, when I think Mediterranean
diet, I imagine sitting in Greece eating delicious tomatoes, cucumbers, fresh
baked bread, maybe some hummus… and I know a lot of folks would be envisioning
feta cheese thrown in that mix. 
And guess what?  It is super
easy to make vegan feta…. Yes! 
Vegan feta! 

Herbed Vegan Feta 

Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan feta cheese

1 pk firm tofu (not silken, I love Wildwood)

¼ cup olive oil

¼ cup lemon juice

½ cup red wine vinegar

1 TBSP dried oregano

1 tsp dried basil

salt and fresh cracked pepper to taste


Crumble tofu in to small pieces and place in bowl.  (Sometimes I let the tofu sit in a some vinegar or lemon juice for a few hours, then drain and add the marinade…. I think it helps curdle it a bit more… for a cheesy effect… and sometimes I just marinate it with the dressing below.  Depends on my mood.)

Place remainder of ingredients in blender and buzz.  Add more salt, pepper and oregano if
needed.  Pour over tofu and let
marinate at least overnight…. But the longer the better! Should keep nicely for
up to 2 weeks.


Update:  A guest shared with us an article by Dr. Dean Ornish that refutes some of the findings in the study mentioned on Wikipedia.  Here is the link:


Native Foods Cafe, vegan, vegan food, vegan restaurant, vegan recipe, vegan feta cheese

2 thoughts on “The Mediterranean Diet Break Down

  1. Holladay May 20, 2013 / 10:26 am

    Thanks for sharing! We will update the post with this info.


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