Mediterranean Diet: conclusions

The Mediterranean Diet is healthy because it proposes a diet that can determine an adequate balance between the insert of calories and what our human body tends to consume as a form of energy. Just thanks to this kind of balanced system, the Mediterranean Diet manages to have an important action of prevention on the cardiovascular desease and the heart attack. Further these kinds of eating habits perform a primary role in keeping under control the level of cholesterol, in helping people not to become obese or to get diabetes or hypertension. Not by chance the Mediterranean Diet and the eating habits related to it have been declared UNESCO heritage.

It is all a matter of ingredients, of diet and of proportion, or better of portions: indeed, according to the team of researchers of the University of Oxford, in the UK, who has elected the healthy vegetarian habits as the best friends of heart and of the arteries; eight is the right number of daily portions of fruit and vegetables.

Our region Campania offers most of the ingredients that we use to prepare the typical recipes of an eating habit based on the Mediterranean Diet. In our region tomato, olive oil, mozzarella cheese, fish and all the aromas are easily available because they are all typical foods of our agriculture.



Here some recipes belong to the Mediterranean tradition.

This is the first recipe: SPAGHETTI WITH MUSSELS

Ingredients for 4 people:

  • Mussels 1 kg;
  • Garlic 1 clove
  • Parsley enough;
  • Extra vergine olive oil 4 tablespoons;
  • Spaghetti 300 gr;
  • Pepper enough;
  • Salt enough;


Wash and scrape the mussels under running water, then put them in a large non-metallic bowl with a handful of salt, cover with plenty of cold water, mix them with your hands and let them rest at least for 1 hour. Chop garlic and plenty of parsley and let them simmer in the pan for a few moments with oil and a spoonful of wine. Exstrat water from mussels and transfer to the pan with the souce and pepper; stir, cover and leave on a high heat until. They are all open cook spaghetti and stir in a few tablespoon of the cooking liquid from the mussels, then add the clams and mix again. Finally pour the remaining liquid from the mussels, add the amount needed for past, trying to collect and any sand remaining on bottom. Serve the dish warm!

This is the second recipes that we propose: CHUTNEY OF CHERRY TOMATOES


  • Cherry tomatoes 1 kg;
  • White onion 1
  • Brown sugar 100 gr;
  • Cloves 2;
  • Apple vinegar 200 ml;
  • Fine salt 100 gr;


To prepare chutney tomatoes dry and cut 1 kg of cherry tomatoes well. Put them on a cutting board and cut into half. After thot sken the white onion, split it in half and cut it into the slices. Now take a large pot and poor the cherry tomatoes and the onion into it. Poor the apple vinegar into the compound you are making, add the brown sugar and the salt, too. Finally, mix the cloves too and cook it all in low heat for 1 hour from the first boiling, until you get a dense compound. Once cooked, remove the clove from the compound transfer the chutney tomatoes still hot in spirs. Close and store it in a cool and dry place. Making sure the vacuum is properly done cool jars, and your chutney is ready to be eaten!

We propose you a dessert, too: LIGHT SPONGE WITH LEMON CUSTARD


1.for punch with lemoncello:

  • 120 ml of water
  • 75 ml of lemoncello liquor
  • 50 gr of sugar
  • 1 lemon peel

2.for lemon cream:

  • 250 ml of milk
  • 20 gr of cornstach
  • 40 gr of butter
  • 2 yolks 
  • 40 gr of sugar
  • greated peel and juice of 1 lemon

3.for cupolas of sponge cake

  • 5 eggs
  • 100 gr of flour 
  • 50 gr of potatoes starch
  • 15 gr of sugar
  • greated peel and juice of 1 lemon

4.for decoration

  • 50 gr of whipped cream
  • lemon peel



Put in a pot sugar, water and lemon peel, hest at lower temperature for 1 minute and let it cool. Put liquor and cook it.


Put in a pot the milk, take a bowl and put sugar, yolks and mix them with a whisk. Then add the lemon juice, greated peel and cornstarch. Leave all in infusion for 5/10 minutes. Then work with sugar until it becomes frothy, add the lemon infusion and heat on fire, evading to let it bore. Prepare the custard.


To prepare light sponge with lemon pasty cream, use the recipe of sponge cake and fill the butter molds. Bake at 150° for 15 minutes. Allow to cool remove the cups of sponge cake.


Now go and full the cupolas: add 30 gr of whipped cream and lemoncello. Mix gently, full the cupolas into another bowl, prepare the covering glaze by mixing together the other half of the lemon cream and custard.


Put the lemon delicies on a serving dish and put the dish in the fridge and let it rest for at least 8-10 hours before serving them. Complete the presentation with a spring of whipped cream or with some lemon peel.



What…is the Mediterranean diet?

The Mediterranen diet is a healthy way to eat because we can find a high consumption of olive oil, legumes, unrefired cereals, fruits and vegetables, moderate to high consumption of fish, a moderate consumption of dairy products, a  moderate wine consumption, and low consumption of meat.

Where… can you find it?

The Mediterranean diet is a way of eating based on the traditional foods and drinks of the countries surrounding the Mediterranean Sea like Greece, Sourthern Italy, France and Spain.

Why is the Mediterranean Diet healthy?

It’s obvious that the Mediterranean diet lowers the risk of heart diseases and early death. It knows that regular consumption of olive oil may lower all-cause mortality and the risk of cancer, cardiovascular diseases.