Category Archives: Resource

How to Start Eating Mediterranean on a Budget

The Mediterranean diet is known for its delicious flavours and health benefits, making it a favourite for many Australians. It’s rich in fruits, vegetables, whole grains, and healthy fats, offering a balanced approach to eating. You might think that following this diet could be expensive, but with some clever strategies, you can enjoy Mediterranean meals […]

Building a Mediterranean Pantry with Local Aussie Ingredients

Adopting a Mediterranean style of eating doesn’t mean you have to source exotic ingredients from faraway lands. In fact, many of the staples of a Mediterranean diet can be easily found right here in Australia. By focusing on local, accessible, and seasonal produce, you can build a pantry that supports healthy, delicious Mediterranean meals without […]

Kid-Friendly Mediterranean Recipes for Aussie Families

Getting kids to eat healthy can be a challenge, especially with busy family schedules. That’s why Mediterranean recipes are a fantastic option. These meals are not only delicious but also packed with nutrients that are great for growing bodies. The Mediterranean diet is based on fresh fruits, vegetables, whole grains, legumes, and lean proteins, making […]

Best Local Aussie Produce for Mediterranean Dishes

Cooking Mediterranean dishes is a wonderful way to enjoy healthy, tasty meals. One of the keys to making delicious Mediterranean food is using fresh, high-quality produce. Luckily for us Aussies, we have access to an abundance of fantastic local produce that can elevate our Mediterranean cooking. From fresh fruits and veggies to seafood and herbs, […]

General overview of the mediterranean diet

Guasch-Ferré, M, Willett, WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med 2021; 290: 549– 566.https://onlinelibrary.wiley.c…i/10.1111/joim.13333 George ES, Kucianski T, Mayr HL, Moschonis G, Tierney AC, Itsiopoulos C. A Mediterranean Diet Model in Australia: Strategies for Translating the Traditional Mediterranean Diet into a Multicultural Setting. Nutrients. 2018 Apr 9;10(4):465. doi: 10.3390/nu10040465. PMID: 29642557; PMCID: PMC5946250.https://www.ncbi.nlm.nih.gov/…articles/PMC5946250/ Dinu, M.; Pagliai, G.; […]

CVD and cardiovascular benefits

Martínez-González, Miguel A, Gea, Alfredo, & Ruiz-Canela, Miguel. (2019). The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circulation Research,124(5), 779-798.https://www.ahajournals.org/d…IRCRESAHA.118.313348 Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM. Primary prevention of cardiovascular disease with a mediterranean diet supplemented with extra-virgin olive […]

Type 2 Diabetes

Itsiopoulos, C.; Brazionis, L.; Kaimakamis, M.; Cameron, M.; Best, J.D.; O’Dea, K.; Rowley, K. Can the mediterranean diet lower HbA1c in type 2 diabetes? Results from a randomized cross-over study. Nutr. Metab. Cardiovasc. Dis. 2011, 21, 740–747.  https://pubmed.ncbi.nlm.nih.gov/20674309/ Salas-Salvadó J, Guasch-Ferré M, Lee CH, Estruch R, Clish CB, Ros E. Protective Effects of the Mediterranean […]

Longevity and prevention of cognitive decline

Morze J, Danielewicz A, Przybyłowicz K, Zeng H, Hoffmann G, Schwingshackl L. An updated systematic review and meta-analysis on adherence to mediterranean diet and risk of cancer. Eur J Nutr. 2021 Apr;60(3):1561-1586. doi: 10.1007/s00394-020-02346-6. Epub 2020 Aug 8. PMID: 32770356; PMCID: PMC7987633.https://sci-hub.se/10.1007/s00394-020-02346-6 Bonaccio M, Di Castelnuovo A, Costanzo S, et al. Mediterranean diet and mortality […]

Weight loss

Agnoli C, Sieri S, Ricceri F, Giraudo MT, Masala G, Assedi M, Panico S, Mattiello A, Tumino R, Giurdanella MC, Krogh V. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutr Diabetes. 2018 Apr 25;8(1):22. doi: 10.1038/s41387-018-0023-3. PMID: 29695712; PMCID: PMC5916888.https://www.ahajournals.org/d…=cr_pub%20%200pubmed Beunza, Juan-Jose, et al. “Adherence […]