The Mediterranean Vegan Kitchen by Donna Klein
Book Description
After years of research, scientists declared that the Mediterranean diet was the best one for overall good health-and the exciting news was that it tasted great, too.
What is this book about?
The title says it is a vegan take on Mediterranean cooking by Donna Klein.
What does the description say about the Mediterranean diet?
It says that after years of research, scientists declared the Mediterranean diet the best one for overall good health, and that it tasted great too. That is the description’s statement and no study is named.
This is a summary of the book description, not medical advice. The description is short, so check the Amazon page for the full contents.
What is the Mediterranean diet pattern, and how does a vegan version look?
The Mediterranean diet is a pattern, not a recipe list. The Harvard Nutrition Source review of the Mediterranean diet describes it as mainly fruit, vegetables, beans, nuts, whole grains and olive oil, with some fish and small amounts of dairy, and the review explains that versions differ between countries.
A vegan version removes fish and dairy, so planning matters. Replace the calcium and B12 that dairy and fish supplied with fortified plant milks and foods, leafy greens such as kale, and a B12 supplement or fortified foods, as the NIH Office of Dietary Supplements fact sheet on vitamin B12 notes. For omega-3, flaxseed, walnuts and canola oil supply the plant form (ALA).
Keeping the olive oil, legumes, vegetables and whole grains gives the plan its character. Dish ideas include chickpea stews, roasted vegetables with herbs and bean salads with lemon.
Anyone with a health condition should plan changes with a doctor. Olive oil is energy-dense, so use it in measured amounts if you are watching weight. Eating together and daily activity are part of the pattern as Harvard describes it, not only the food. Many people start by changing one meal a day.
More on this blog: Diet and Fitness: How Carbs, Fat and Protein Fit Together and Healthy Diet: A Guide to Weight Loss
Book: The Mediterranean Vegan Kitchen by Donna Klein
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