Ten tips to transition to a gluten-free Mediterranean diet

Article courtesy of Gluten-Free Mediterranean by Helen Tzouganatos, Macmillan, RRP $49.99

1. Swap butter for extra-virgin olive oil

Extra-virgin olive oil is the primary fat source in the Mediterranean diet and is a much healthier option than butter. Extra-virgin olive oil is lower in saturated fat, contains large amounts of antioxidants as well as oleocanthal, a strong anti-inflammatory compound that gives the oil its peppery taste. Save butter for occasional baked treats and desserts.

2. Eat more plants

Vegan and vegetarian dishes feature heavily in Mediterranean cuisine, relying on an abundance of seasonal fresh fruits and vegetables, legumes, pulses, nuts and seeds. The large consumption of local plant foods is a key reason the Mediterranean diet has been repeatedly proven as the healthiest in the world. The high ratio of antioxidant-rich and anti-inflammatory plant foods plays a significant role in fighting chronic diseases and improving heart health, hence the longevity of Ikarians and Sardinians in the ‘Blue Zones’. Fruits and vegetables should make up the bulk of your meals.

3. Replace bulgur wheat and couscous with quinoa

Quinoa seeds are light and fluffy when cooked, so they are a fantastic nutrient-dense replacement for couscous to soak up sauces in slow-cooked stews. Blitz warm quinoa seeds to a pliable paste and you can create crispy shells for kibbeh and Koupes to replace a bulgur wheat casing. Quinoa is also a great replacement for bulgur wheat in tabbouleh, providing a lighter and more delicate texture in this vibrant salad.

4. Learn to cook with polenta

Polenta is so much more than just a delicious creamy replacement for rice and potatoes. In a fraction of the time it takes to make traditional pastry, you can whip up an easy crispy polenta pie crust by simply mixing it with some water and olive oil. Its similar gritty texture also makes polenta a great replacement for semolina in syrupy cakes. You might also like to try your hand at making a rustic polenta cornbread, just as the Mediterraneans have done since ancient times.

5. Keep it simple

Mediterranean cooking is all about simplicity. Forget heavy creamy salad dressings and overly adorned cakes. To let good-quality seasonal produce shine, generally all that is required is a drizzle of olive oil, a squeeze of lemon juice and a pinch of sea salt flakes. In ancient times, peasants survived on inexpensive, unprocessed nutrient-dense food and that’s still the healthiest approach today.

6. Eat less red meat and more seafood

Limit consumption of red meat to one or two times per week and choose organic grass-fed meat where possible. Lean chicken is a healthier option if you want to eat meat more frequently. Teach yourself creative new seafood recipes so you can move beyond grilled fish for express mid-week meals. Try poaching firm white fillets in tasty broths and winter seafood stews, or pickling octopus for a salad, or baking whole snapper to feed the family. Seafood contains high doses of omega 3 fatty acids, which reduce inflammation and can improve cholesterol levels.

7. Enjoy artisanal cheeses and yoghurt in moderation

Goat’s and sheep’s milk cheeses are the most popular cheeses in the Mediterranean, and are a healthier lower-fat option when compared to aged cow’s milk cheeses like cheddar. Greek feta is quite rich in flavour, so you need only a small quantity to satisfy your cheese craving. A scattering of sharp pecorino over pasta is all you need for an umami hit.

8. Indulge in an occasional sweet treat with friends

Mediterraneans love their sweets, but they are mostly enjoyed with visitors or as a celebratory treat to foster social connections. Loukoumades are freshly cooked at the end of a meal to feed crowds at a party, and platters of biscuits are exchanged during religious periods to mark special festivities. There are no strict rules here; feel free to dunk your biscotti or koulouri in your black coffee as long as everything else is kept in balance.

9. Snack on nuts and olives

To satisfy salty snack cravings, reach for a handful of nuts or olives instead of processed packaged foods. Nuts and olives are a good source of protein, healthy monounsaturated fats, antioxidants, vitamins and minerals.

10. Sip a little wine

In the Mediterranean, wine is generally consumed in small amounts to accompany a meal. Excessive drinking without food is uncommon. A glass of red wine is there to be savoured and to enhance the flavour of the food, quite often as a communal shared experience with family and friends. Avoid all soft drinks.