"My journey of showing people
how to eat better (and enjoy it) ​
has helped me to understand that spotlighting what drives others
to produce great products…
​sharing their insights and talents…
​is a gift to self." ~ Laura Pensiero

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Interview with Laura

ARCHIVED COLUMNS: 
December 2023
"Boxing Day"
October 2023
"Trust Your Gut"
July 2021
"MENTORING: One of Life's Greatest Gifts"
December ​2020
"Healthy Holidays: It's All About the Side Dishes"
October 2020
"Living Like a Farmer"
August 2020
"When All Seems Lost...Laugh Until it Hurts"
May 2020:​
"Nature Can't Stay in Place"
​February 2020:
"Ode to Chocolate"
December 2019:
"Happy Healthy Holidays"
​May 2019:
"Pull the Trigger:
Your Health is What Matters Most"

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The Mediterranean Diet:
A Delicious “No Diet” Plan for Healthy Lifestyle Seekers
March 2024

It's National Nutrition Month and what better way to celebrate than to make an express effort to cook healthier meals, become an informed food shopper, and lead an overall healthier lifestyle. In this installment, Laura explains all we need to know about a diet that offers us a roadmap to make positive changes. She includes recipes, a comprehensive shopping list, and resources for readers to learn more.

People often ask me what I consider to be the best "diet" — so many promises and just as many choices! I fully understand the dilemma as one tries to do what's best for both the waistline and their overall health. Some key words that often come up related to diet and health goals are “anti-inflammation,” “gut health,” “heart-healthy,” “low carb,” “plant based,” “clean food,” and all sorts of other plans meant to shed pounds and improve well-being.
 
All these goals can be accomplished — not through dieting — but through a Mediterranean eating and lifestyle plan. We will refer to it as the Mediterranean "diet" as we skim the vast research supporting this manner of eating and living, but it has absolutely nothing to do with dieting. When you contemplate enjoying food, having more energy, sleeping better, improving mood, and attaining/maintaining a healthy body weight, all roads truly lead to the Mediterranean.

On a personal note, I was a young dietitian practicing in New York City when our health institutions, including the Academy of Dietetic and Nutrition, the one that certified and trained me, were espousing such practices as margarine rather than butter, oat bran everything, uber low fat — no matter what type of fat we were discussing — and no attention to sugar content as long as the food item was low-fat. But here’s where they truly lost me: EGGS, the perfect economical protein. No more than three eggs a week, preferably whites only. What about the egg's abundant iron, folate and vitamins, as well as essential fats and lutein and zeaxanthin (that support eye and brain health) found in the yolk?

Dining at Gigi Trattoria
Private Room at Gigi
​Easy Entertaining with Gigi

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​​As a clinical dietitian wrestling with this doctrine, I also attended the French Culinary Institute, often reducing cream and clarifying butter. I noticed that my French instructors were fit and seemingly healthy. After graduation, a year living in Italy set me straight for good, changing my perspective from cooking by numbers to eating good quality unprocessed foods and enjoying all of it in moderation, even lard which happens to be about 50% monounsaturated (“good” fat), about two times that of butter and containing four times less saturated fat. When in Modena…

Thankfully, things have significantly changed.

​More About the Mediterranean Diet

​The Mediterranean diet gets its name from the crystal blue sea and encompasses the dietary and culinary traditions of 21 countries along its shores, most especially Italy, Spain, Southern France, and Greece. This diet emphasizes plenty of vegetables, fruits, whole grains, legumes, nuts, seeds, seafood, healthy fats like extra-virgin olive oil, and herbs and spices rich in antioxidants. It's characterized by minimal consumption of sugar, sodium, highly processed foods, refined carbs, saturated fats, and fatty and processed meats. The key to its effectiveness lies in the wealth of naturally nutrient-dense whole plant foods it offers and the avoidance of unhealthy additives found in processed foods. Thanks to the diverse range of ingredients and flavors, the Mediterranean diet is adaptable and enjoyable, making it a relatively simple and accessible approach to eating healthily. ​

Image Courtesy: Laura Pensiero

This flexibility stems from its focus on overall eating patterns rather than strict rules or calculations, and it draws from the dietary customs of multiple Mediterranean countries, each with its unique nuances. With no single rigid definition, the Mediterranean diet allows for customization according to individual preferences and needs. Perhaps this is why nutritionists gave it the following ranking:

​The Mediterranean Diet was the Best Overall Diet in 2024, 2023, 2022, 2021, 2020, 2019, and 2018, according to U.S. News & World Report. In 2024, the Mediterranean Diet was also ranked #1 Best Heart-Healthy Diet, Best Diet for Bone and Joint Health, Best Diet for Diabetes and Best Diet for Healthy Eating. It was also ranked the #2 Best Plant-Based Diet.

Illustration Credit: George Middleton (Oldways Preservation and Exchange Trust)

Evidence Supporting the Mediterranean Diet

The discovery of the health benefits of the Mediterranean diet started with observational studies. In the 1950s, American epidemiologist Ancel Keys noticed the correlation between low rates of cardiovascular disease and those living along the Mediterranean. He and his collaborators then began the Seven Countries Studies comparing the health outcomes of 13,000 middle-aged men in the United States, Japan, Italy, Greece, the Netherlands, Finland, and then-Yugoslavia. They found that men from Crete experienced lower cardiovascular disease rates than their counterparts in other countries. They attributed this association to the Mediterranean postwar “poor” diet, which focused on fruits, vegetables, grains, beans, and fish.
​
Since Keys’ first observation decades ago, hundreds of studies have documented an array of health benefits linked with the traditional Mediterranean diet.

Studies of the Mediterranean Diet Support:

• Attaining/maintaining healthy body weight
• Improved brain function (lower risk of Alzheimer’s)
• Fewer symptoms of rheumatoid arthritis and other inflammatory diseases
• Improved eye health
• Lower blood pressure and LDL cholesterol
• Lower risk of cancers, heart disease, and diabetes
• Healthy balance of gut microbiota – improved “gut” health
• Increased longevity

Getting Started
 
So how do you go Mediterranean? First, get any concept of dieting and timelines out of your head. This is about the journey, not the destination. Embrace the idea (and adventure) of gradually changing your eating habits, preferences, cooking methods, and dining-out choices. There is no perfection; this is a process, so enjoy the voyage and the new flavors. Additionally, keep in mind that the Mediterranean lifestyle is not solely about diet; it encompasses various aspects of healthy living.​

To begin incorporating Mediterranean-inspired habits into your life, aim to introduce one or two of the following suggestions each week:

​Add more plant foods to your diet: Fruits and vegetables, whole grains and legumes.
 
Select a variety of minimally processed foods: This will help limit added calories, fat, and sodium to your diet.
 
Use olive oil as the primary fat: Replace butter and other oils in your diet. Use “extra virgin” for seasoning (cooked food or salad dressing) and “virgin” for sautéing and baking (Virgin olive oil has higher smoke point, and flavors/antioxidants in extra-virgin are lost at high heat).
​
Focus on “healthy” fats:  Choose olive oil and healthy fats found in avocado, nuts, seeds and fish. A Mediterranean “diet” is not a low-fat diet (amounts can range from 30-40% of calories).

Eat nuts and olives: Enjoy a handful of raw nuts every day as a healthy replacement for processed snacks. Olives should be enjoyed on their own and to flavor dishes like caponata, pastas, pizzas, etc.

Choose hearty, dense, whole grain-style breads: Choose breads without added sugar or butter, and experiment with grains like bulgur, barley, farro, couscous, and whole-grain pasta. While you can include refined grains like white bread, rice, pasta, and potatoes, aim to prioritize whole grains for their nutritional value.

Begin or conclude your meal with a refreshing salad: Opt for crisp, dark greens and select seasonal vegetables for vibrant flavor and nutrition.

Boost your vegetable intake: Incorporate more diverse options into your meals. Aim to include an additional serving of vegetables at both lunch and dinner, striving for three to four servings daily. Challenge yourself to try a new vegetable each week to broaden your palate. Pay attention to seasonal offerings, as locally sourced produce tends to be fresher and more flavorful.

Make it a habit to consume at least three servings of legumes each week: Options include lentils, chickpeas, beans, and peas. A serving size is equivalent to half a cup when cooked.

Choose moderate amounts of dairy: Probiotic-rich yogurt is a good choice. Enjoy cheese in low to moderate quantities, reserving aged, robust cheeses primarily for enhancing flavor, rather than consuming them as snack-sized chunks. Focus on moderate portion sizes of fish, poultry and eggs (as primary animal protein sources).
 
Limit meat consumption: Limit to a couple of times a month and keep total intake to 12 to 16 ounces. Select leaner cuts and use cooking methods that tenderize (marinating/grilling, braising, stewing). Choose lean poultry in moderation, three to four-ounce portions. Save red meat for occasional consumption or use meat as a condiment, accompanied by lots of vegetables, as in pastas, stews, stir-fries, and soups. Eat more fish, aiming for two to three servings a week. Both canned and fresh fish are fine.
 
Engage in regular physical activity: Diet alone won’t afford you all the health benefits, nor in maintaining a healthy body weight.
 
Enjoy moderate amounts of wine: Drink wine typically with meals, aiming for about one to two glasses per day for men and one glass per day for women. However, it's essential to remember that wine is optional and should be avoided if its consumption poses a risk to the individual or others' well-being.

Cut out sugary beverages: Replace soda with water, coconut water, and spritzers spike with fresh juice.

Eat less high-fat, high-sugar desserts: Poached or fresh fruit is best. Aim for three servings of fresh fruit a day. Save cakes and pastries for special occasions.
​
Use herbs and spices: Tamp down salt. Use other herbs and spices to add flavor and phytonutrients to foods.
 
Eat slowly: Savor each bite and take pleasure in your meals. Whenever possible, dine with others to embrace the communal aspect of eating, and enjoy the shared experience of good food and conversation.
 
Reduce portion sizes: A smaller plate diameter may help you adjust to this, and it’s much more practical than weighing/measuring food. Try not to eat when you’re hurried and limit between-meal snacks. Look at snacking as an opportunity to gain nutrients (i.e. calcium in yogurt, a fruit or vegetable serving, more fiber, etc.)
 
Tune in to why you are eating: Are you hungry or eating for another reason?
 
Lastly, keep in mind practicality. At Gigi Trattoria, we use Hudson Valley ingredients to recreate classic Mediterranean dishes. The result is fresh, nutrient concentrated foods focused on locale and tried-and-true tradition. The process does not need to remain classic; you can take what is fresh and flavorful and use some creativity to prepare dishes that are based on Mediterranean diet principles. To ensure long-term success, the plan has to work for both your lifestyle and geography. 

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ADDITIONAL RESOURCES:

Harvard’s Guide to Mediterranean Diet  
Oldways, Cultural Food Traditions 
The Mediterranean Dish 
Meet the Mediterranean Meal Plan (Mayo Clinic)
 
Apps: Lifesum Food Tracker, Mediterranean Diet & Meal Plan, My Mediterranean, GoCoco

​GO MED Shopping List

FATS 

• Extra-virgin olive oil (for dressings, dips, drizzling/finishing), virgin olive oil (for sautéing and baking), avocado oil (for salad dressings & dips), butter for special flavor accents

 
“DAIRY” 

• Milk - whole, 2%, 1% milk or almond or oat milk – for recipes such as mashed potatoes, smoothies, etc. 
• Full-flavored aged cheese – Parmesan, Romano, Gruyere, or cheddar. 
• Cottage Cheese – great with fruit for a quick and healthy breakfast. Mix into scrambled eggs, prepare cottage cheese “toasts” with healthy fruit/vegetable toppings, whip as a spread or base for dips.
• Regular or low-fat yogurt (probiotic rich) – dips, spreads, parfaits, and smoothies.

 
FRESH PRODUCE

• Citrus fruits: grapefruits, lemons, limes, oranges
• Other fruits: avocadoes, dates, figs, melons (every type), stone fruit (peaches/apricots), tropical fruits (papaya, kiwi, guava, etc.)
• Cruciferous vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, kohlrabi, radishes, rutabagas, turnips
• Green leafy vegetables: chicory, collard, dandelion, turnip and mustard greens, kale, mesclun, spinach, Swiss chard, watercress
• Other vegetables : artichokes, beets, eggplant, harvest squash (butternut, kabocha, for example), mushrooms, potatoes (sweet and white)  and carrots/celery/onions – the base ingredients to just about everything!
• Fresh herbs: basil, cilantro, oregano, parsley, rosemary, sage, tarragon, thyme; onion family: chives, garlic, garlic head, leeks, onions, shallots. Keep garlic paste, Italian herb mix, basil, Thai seasoning, lemongrass, and ginger on hand. Tip: refrigerated herbs and seasoning in the tubes (find in the produce aisle). 

 
MEAT/FISH/POULTRY 

• Chicken: skinless breast, skinless boneless thigh meat, ground chicken
• Beef: lean cuts – flank steak, choice or select top, bottom or eye round (trimmed), chuck. These should be included a few times per month, preferably incorporated into other dishes to moderate portion size
• Lamb: trimmed lamb, stewing cuts, or ground, can be added to skewers, soups, stews, pastas, or spiced and added to flatbreads/pizzas
• Pork: trimmed center loin or tenderloin
• Fish: Any fish (fresh or canned), particularly those rich in omega-3 fatty acids like salmon, cod, sardines, and tuna
• Bacon or pancetta: Yes! Like aged cheeses and flavorful oils, a little goes a long way. I cut, portion and freeze pancetta and bacon, so they can easily be added to a soup, stew or pasta.

 
GRAINS

• A variety of rices, barley, couscous (preferably whole grain), farro, pasta

 
NUTS & SEEDS

• For snacks and addition to cooked dishes and baked goods. Think almonds, walnuts, pistachios, pepitas, sesame seeds.

 
LEGUMES

• Dried and Fresh: white beans, black beans, chickpeas, fava beans, kidney beans, borlotti beans, lentils, split peas.

CONDIMENTS, MISCELLANEOUS

• Broth or stock (low-sodium)
• Canned tomatoes (diced, whole, paste, stewed, and sauce)
• Dijon mustard or other flavored mustards and mostardas
• Dried mushrooms, such as porcini or morels
• Honey, preferably local
• Kimchi
• Olives
• Pestos (all types)
• Pickled vegetables (all types)
• Tahini
• Vinegars (an assortment of types and flavors is useful)

 
FROZEN FOODS 

• Fruit: Berries, tropical, and diced avocado (for smoothies and dessert sauces)
• Low-fat pizzas that can be later topped with more vegetables
• Vegetables: Broccoli, corn, Brussels sprouts, pepper blends, spinach, winter squash, or vegetable combinations (plain vegetables, not in the form of soufflés or with sauces).

 
Use seasonal, local ingredients. Selecting superior ingredients is one of the easiest ways to improve your cooking abilities.  

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Laura's Recipes:

Find the recipes for Laura’s Dip Trio
(Hummus, Baba Ghanoush, Red Pepper Dahl, served with GF Flatbread),
​a popular appetizer offered at Gigi Trattoria.

Photo Credit: Laura Pensiero

COD PROVENCAL

Enjoy this recipe with other white fish, such as halibut, sea bass, hake, or monkfish, adjusting the baking time slightly as necessary. (Makes 4 servings)

​Ingredients:

4  6-ounce cod fillets (1 ½ pounds)
Salt and freshly ground pepper
2 tablespoons all-purpose flour (can substitute rice or tapioca flour)
3 tablespoons virgin olive oil
1 medium red onion, thinly sliced
2 garlic cloves, finely chopped
⅓ cup white wine
28 ounces chopped tomatoes (canned & drained) or 3 cups fresh diced tomatoes
2 tablespoons capers, rinsed
¼ cup fresh chopped basil
⅓ cup black pitted olives (Kalamata is recommended)
1 tablespoon fresh lemon juice
1 tablespoon fresh chopped oregano or 1 teaspoon dried

Photo Credit: Laura Pensiero

Directions:
​
Preheat oven to 425F. Season the cod with salt and pepper then lightly dust with the flour, shaking off any excess. Heat 2 tablespoons of the olive oil in an oven safe nonstick sauté pan over medium-high heat. When the oil is hot, place the cod, round side down, in the pan. Cook until lightly golden, then transfer to a baking dish just large enough to hold them (about 8-inch square).
 
Using the same pan, lower the heat to medium, and add the remaining tablespoon of olive oil along with the onions and garlic. Cook, stirring, 2 to 3 minutes, until the onion has softened. Add the white wine, cook another minute, and then add the tomatoes, capers, basil, olives, lemon juice, and oregano. Simmer, stirring occasionally, until slightly thickened, 6 to 8 minutes. Taste and add salt and pepper if necessary (may depend on whether you’re using canned or fresh tomatoes.)
 
Spoon the sauce around and over the fish and bake 8 to 9 minutes, until just cooked through.

Check out Hudson Valley Mediterranean
​for more of Laura's fabulous recipes!

"ITALIAN" SHAKSHUKA

Originating from Tunisia, shakshuka embodies the perfect breakfast dish – it's high in protein, gluten-free, and incredibly flavorful! This versatile dish can be made spicy or mild. ​After 23 years, my Gigi guests finally convinced me to offer a brunch menu, and naturally, an Italian twist on this popular dish is among the selections. See Laura's video below. (Makes 4 to 6 servings) 

Video Courtesy: Laura Pensiero

Ingredients:

3 tablespoons extra-virgin olive oil
1 small onion, finely chopped
½ bell pepper, seeded and thinly sliced
3 garlic cloves, thinly sliced
½ teaspoon ground cumin
½ teaspoon smoked paprika
¼ teaspoon cracked red pepper
2 cups diced plum tomatoes with their juices
Salt and black pepper to season
½ cup ciliegine (small fresh mozzarella pearls)
6 large eggs
Chopped fresh basil, for serving

Directions:
​
Heat oven to 400 degrees F. Heat oil in a large skillet over medium heat. Add onion and bell pepper. Cook slowly, stirring often, until very soft, about 5 minutes. Add garlic and cook another minute, then stir in cumin, paprika and red pepper flakes, and cook, stirring for another 30 seconds. Pour in tomatoes and season with salt and pepper; simmer until tomatoes have thickened, about 5 minutes. Dot the top of the Shakshuka with the mozzarella pearls.
 
Gently crack eggs into skillet over tomato mixture. Season eggs with salt and pepper. Transfer skillet to oven and bake until eggs are just set, 7 to 9 minutes. ​Sprinkle with basil and serve. ​

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Laura Pensiero is Sanctuary's nutrition columnist and the founder, chef/owner and creative force behind Gigi Hudson Valley (Gigi Trattoria and Gigi Catering). She is the author of Hudson Valley Mediterranean and co-author of The Strang Cancer Prevention Center Cookbook. Find out more about Laura by reading her interview with Sanctuary HERE.