Can cheese be part of one of the healthiest diets in the world? The Mediterranean diet, loved for its heart-health benefits, isn’t just about olive oil, vegetables and nuts. Cheese, when eaten in moderation, can also play a delicious and nutritious role. This post will explore how cheese fits into the Mediterranean diet, the best varieties to choose, and simple recipes to try.
The history of the Mediterranean diet
The Mediterranean diet is inspired by the traditional eating habits of countries bordering the Mediterranean Sea. These include Greece, Italy, Spain and parts of the Middle East and North Africa.
The diet on the island of Crete
The traditional diet of Crete, part of Greece, is widely regarded as the foundation of the Mediterranean diet. This island, located in the southern Aegean Sea, has a long-standing reputation for its healthy and delicious cuisine. Combining simplicity, fresh ingredients, and deep ties to local agriculture, the Cretan diet offers both flavour and nutrition.
One reason for this is the diet’s heavy reliance on vegetables, healthy fats and plant-based proteins. Furthermore, the limited consumption of red meat and processed foods helps to maintain balance and health. Finally, the use of olive oil and the antioxidants from fresh produce provide significant anti-inflammatory benefits.
Traditional Cretan dishes to try
If you’re looking to experience the flavours of Crete, here are a few traditional dishes to consider:
- Dakos: This dish consists of barley rusks topped with grated tomatoes, olive oil, oregano and either Feta or Mizithra cheese.
- Kalitsounia: These are small pies filled with cheese, wild greens or herbs. They are sometimes sweetened with honey for a delightful dessert.
- Gamopilafo: A celebratory rice dish cooked in meat broth, traditionally served at weddings.
- Briam: A vegetable medley of aubergines, courgettes and potatoes, baked with olive oil and herbs.
- Tsigariasto: Slow-cooked goat or lamb in olive oil, seasoned with just salt and pepper for a rich flavour.
How the Mediterranean diet gained global popularity
The Mediterranean diet became a global phenomenon due to its proven health benefits, cultural richness and adaptability. Its journey to worldwide recognition is a story shaped by scientific research, culinary exploration and increased interest in healthy lifestyles.
Scientific studies as a catalyst
To begin with, the Cretan diet gained attention in the 1950s through Ancel Keys’ “Seven Countries Study”. This ground-breaking research revealed that Cretans had remarkably low rates of heart disease despite consuming a high-fat diet.
Furthermore, the study highlighted the role of olive oil, fresh vegetables and unprocessed foods in promoting health. Consequently, the diet was identified as a model for heart-healthy eating, sparking curiosity and interest globally.
Culinary tourism spreading awareness
In addition to scientific research, culinary tourism played a vital role in popularising the Cretan diet. Visitors to Crete were drawn to its vibrant culture and flavourful dishes, such as Dakos and Tsigariasto. Upon experiencing the island’s fresh, simple cuisine, many travellers shared these traditions back home. As a result, awareness of the diet’s principles began to spread internationally.
Media and expert endorsements
Moreover, the diet gained significant momentum in the 1990s and early 2000s through media coverage and expert endorsements. Cookbooks, documentaries and television programmes showcased the benefits of Mediterranean eating, with Crete often highlighted as a prime example.
Furthermore, health experts and celebrities embraced the diet, presenting it as a delicious and balanced way to eat. As a result, its popularity grew among those seeking a healthier lifestyle.
Cornerstones of the Mediterranean diet
The Mediterranean diet focuses on fresh, wholesome ingredients and promotes balance. Hence, its main cornerstones include:
- Fruits and vegetables: Seasonal, colourful fruits and vegetables are eaten daily. They are a major source of fibre, vitamins and antioxidants.
- Whole grains: Staples like bread, pasta and rice are made from whole grains, providing sustained energy and essential nutrients.
- Healthy fats: Olive oil is the primary fat used in cooking and dressings. Nuts, seeds and oily fish also contribute omega-3 fatty acids.
- Plant-based proteins: Legumes such as lentils, chickpeas and beans are important protein sources. These are often paired with grains or vegetables.
- Seafood: Fish and shellfish are consumed several times a week. They are rich in lean protein and heart-healthy fats.
- Dairy: Cheese and yoghurt are enjoyed in moderation. These add flavour and provide calcium without dominating meals.
- Herbs and spices: Fresh herbs, garlic, and spices are used to flavour dishes instead of excessive salt.
- Wine (optional): Red wine is often consumed in small amounts with meals. It is believed to contribute to the diet’s heart-health benefits.
The Mediterranean diet is more than just food. It encourages mindful eating, sharing meals with others and maintaining an active lifestyle. These practices create a holistic approach to health and well-being, making it one of the most sustainable and enjoyable dietary patterns in the world.
Why cheese works in the Mediterranean diet
The Mediterranean diet focuses on fresh, unprocessed foods. Cheese, often made from goat, sheep or cow’s milk, is traditionally included. Its rich nutrients and bold flavours make it a perfect complement to plant-based meals.
Nutritional benefits of cheese
Cheese provides:
- Calcium for strong bones.
- Protein to support muscle repair.
- Vitamins like B12, which boosts brain health.
- Healthy fats, which provide energy and promote satiety.
Moderation is essential, as cheese is calorie-dense. Small portions keep it balanced within the diet.
Mediterranean cheeses and how to use them
Cheese has a starring role in many Mediterranean cuisines. Each country offers unique varieties, often paired with local ingredients.
Feta (Greece)
Feta is tangy, crumbly and made from sheep and/or goat milk. It features in countless Greek recipes and is a quintessential cog in the wheel of the Mediterranean diet.
- Use it: Sprinkle it over a salad with tomatoes, cucumbers, olives and onions.
Parmigiano Reggiano (Italy)
Known as the “King of Cheeses”, this hard cheese has a rich, nutty flavour.
- Use it: Grate it over roasted vegetables, soups, or pasta dishes.
Manchego (Spain)
Manchego, a buttery, semi-hard cheese, is made from sheep’s milk. It pairs beautifully with fruit.
- Use it: Enjoy it with quince paste or wholegrain bread as a snack.
Ricotta (Italy)
Ricotta is soft, creamy and low in fat. It works well in both savoury and sweet dishes.
- Use it: Fill pasta shells or mix it with honey for a simple dessert.
Halloumi (Cyprus)
This cheese doesn’t melt when heated, making it perfect for grilling or frying.
- Use it: Grill slices of Halloumi and serve with lemon juice and fresh herbs.
Tips for including cheese in the Mediterranean diet
- Keep portions small: Cheese is flavourful and satisfying, so a small amount goes a long way. Stick to 30–50 grams per serving.
- Pair it with plants: Combine cheese with vegetables, fruits, whole grains, or nuts. This balances the meal and adds nutrients.
- Choose high-quality cheeses: Opt for minimally processed cheeses. These often taste better and contain fewer additives.
- Watch the salt: Some cheeses, like Feta, are high in sodium. Rinse them before use or choose lower-salt varieties.
Recipes with Mediterranean cheese
Here are three easy recipes that celebrate cheese in a Mediterranean way.
1. Greek salad with Feta
Ingredients:
- 4 cups chopped lettuce
- 1 cucumber, sliced
- 8 cherry tomatoes, diced
- 1 red onion, thinly sliced
- 1/2 cup Kalamata olives
- 100g Feta, crumbled
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- 1 tsp dried oregano
- 1 bunch fresh parsley
Method:
- Combine the lettuce, cucumber, tomatoes, onion and olives in a bowl.
- Add the Feta on top.
- Drizzle with olive oil and vinegar, then sprinkle with oregano and parsley.
- Toss gently and serve fresh.
2. Ricotta and spinach stuffed pasta
Ingredients:
- 250g fresh spinach, chopped
- 250g Ricotta
- 1/4 cup grated Parmigiano-Reggiano
- 250g pasta shells or cannelloni
- 2 cups marinara sauce
- 1 egg, beaten
- Salt and pepper to taste
Method:
- Cook the pasta shells according to instructions.
- Mix spinach, Ricotta, Parmigiano-Reggiano, egg, salt, and pepper in a bowl.
- Stuff the shells with the mixture.
- Spread marinara sauce in a baking dish, then add the stuffed shells.
- Cover with more sauce and bake at 180°C for 20 minutes.
3. Grilled Halloumi with lemon and herbs
Ingredients:
- 200g Halloumi, sliced
- 1 tbsp olive oil
- Juice of 1 lemon
- Fresh parsley, chopped
Method:
- Brush the Halloumi slices with olive oil.
- Grill each slice for 2–3 minutes on each side until golden.
- Squeeze lemon juice over the grilled Halloumi.
- Garnish with parsley and serve warm.
Conclusion
Cheese plays a vital role in the Mediterranean diet, offering rich flavours, essential nutrients and versatility in countless dishes. Its balance of indulgence and nutrition perfectly embodies the diet’s principles of moderation and enjoyment. Whether enjoyed on its own, paired with fresh produce or included in traditional recipes, cheese adds depth to Mediterranean-inspired meals.
Ready to bring a taste of the Mediterranean to your table? Explore our curated recipes and discover the perfect cheeses to elevate your meals today!
Cheese lover. Scientist. Created a website and a Youtube channel about cheese science because he could not find answers to his questions online.
