Lebanese is the Mediterranean Diet
Do you think of Lebanese cuisine when you hear that the healthiest way to eat is the Mediterranean diet? Lebanon sits squarely on the Mediterranean Sea, and the Lebanese have long known that our food has everything we need to eat well and be healthy. But also…it’s more than just the nutrition of Lebanese cuisine that makes it so good for us. The way we eat means just as much as what we eat. That is: with relish and pleasure, shared with the people we love. Food and family are synonymous for the Lebanese!
Here’s what makes Lebanese eating, and the Mediterranean diet, so good and good for us:
Olive oil and healthy fats. Heart and soul of Lebanese cuisine, olive oil is such a satisfying, delicious and healthy fat. We use extra virgin olive oil every day and reserve butter for special-occasion foods. Olive oil begins a sauté, coats cooked vegetables, and tops off many, many Lebanese dishes like labneh, hummus, baba gannouj, kibbeh, and all salads. My sister and I love sharing unique Lebanese extra virgin olive oil with you at Maureen Abood Market. We also get healthy fats from eating plenty of nuts (pine nuts, pistachios, walnuts, almonds) and seeds (sesame—samsum!—we heart you in every way).
Fresh fruits and vegetables. These are the foundation for our days. The Lebanese know how to stuff a vegetable like none other (and plenty throughout the Mediterranean do it, of course)! We love our stuffed grape leaves, cabbage, and koosa (summer squash). And the salads! Fattoush and tabbouleh are the most well-known, and with good reason, but if you haven’t tried malfouf salad (incredibly flavorful, crunchy Lebanese slaw), you are missing out, my friend! As for the fruit: no Lebanese day is complete without beautiful fresh fruit. My father loved to reminisce about how his mother was so nostalgic about the fruit in Lebanon, how enormous and sweet and perfect that fruit was. We don’t know if it was nostalgia or reality that made that fruit so perfect, but that matters not at all. Fruit reigns in the Lebanese diet, well-chosen fruit that is very simply served and enjoyed. Citrus is important among fruits, lemon especially for bringing the tang we love, dressing salads and marinating meats.
Grains galore. We’re talking fiber, people, and lots of it! From bulgur pilafs and mujadara to freekeh (there is a great freekeh recipe in my cookbook, cooked like rice, with tomatoes) and a bit of rice in recipes for stuffed vegetables, our way with grains is excellent!
Fresh herbs and spices. When you cook with fresh herbs so heavily as we do, flavor is at a premium, so there is far less need for excessive amounts of salt and fat in a dish to get it to taste great. Mint, parsley, cilantro—you name it, and we’re going to use it. Tabbouleh salad, as my culinary school teacher liked to say, is not a grain salad, but an herb salad. And what goes for herbs goes too for spices—our world of flavor is unlocked with a dusting of za’atar, sumac, dried mint (Mint Salt!), cinnamon, and many more spices.
Lean meat and fish. We do love our grilled shish kebab and lamb chops, but these are eaten proportionally less than all of the above. And generally, the meat we eat is lean lean lean, as in kibbeh, the “national dish of Lebanon.” The Lebanese love their fish, too, and I wish I cooked fish more often. Spicy snapper with tahini sauce? Pistachio-crusted white fish (cookbook recipe!)? Love you.
Fresh bread. Okay, I know. But fresh, soft, homemade or bakery-made breads can be and are a healthy part of how we eat. It’s all about proportions, frequency, and the whole diet overall that allows for Lebanese breads and our fatayar to play the beloved role they do without taking us down.
Tell me more about what you love about eating Lebanese! And thank you Lebanon, for giving us such a wonderful way to eat and live.
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I'm so glad you're here! You'll find among these pages the fresh and classic Lebanese recipes we can't get enough of! My mission is to share my tried + true recipes -- and to help our Lebanese food-loving community keep these culinary traditions alive and on the table. What recipes are you looking for? Let me know!
Thank you Maureen for such a lovely window into Lebanese cuisine and culture.
Indeed Lebanon is a beautiful country in and created in our own home.
Thank you Georgia, very much.
Your posts are priceless
They bring back memories of home,family and love
Keep ‘me coming, cousin!
That means so much, thank you!
Kol wa Shkor. Eat and be Thankful!!
Amen to that!
I so enjoy reading your recipes, stories about family and favorite foods, products that you have selected, photos that capture the essence of great food and more…You shine and convey a spirit of Lebanese
American friendship that sells your cookbook. Keep on writing and sharing…
How much is your cookbook?
Hi Laurie–you can get a signed book for $30 here! Also find the book wherever books are sold. Thank you!
Hello Ms. Abood,
Thank you for this page! I’m a student at Western Michigan University and I’ve chosen your book for a project in my History of Michigan class. Part of my project will be digging into how, when, and why people from specific Middle Eastern countries have come to Michigan, and to try out some of your recipes. I’m about to order your book, but I’ll be making your potato salad this weekend! Yum!
I love cooking, specifically Mediterranean food, and, with my family being Croatian, we share many similarities. I can’t wait to see what you do with stuffed cabbage! Kalamazoo is very lucky to have a Lebanese restaurant and grocery store, Bab El Salam. The owner is a delight, and the selection is wonderful, so I anticipate finding everything I’ll need. Thank you for giving me such a fun book to do my project on! I can’t wait to read your family stories and to make your recipes.
Beautiful, Angel! I’m honored! Thank you and enjoy your project–I’m here to help if you need anything along the way.
I have never heard of stuffed grape leaves before, but that sounds like something interesting to try. My parents are thinking about making a trip to Abu Dhabi, and want to try as many different foods as they can while there. I wonder if they will have the opportunity to try this.
I’m sure they will Shaylee! Sounds like a wonderful trip.