Can you imagine yourself sailing the sparkling seas of the Turkish Riviera, visiting the masterworks of Bernini and Raphael at Rome’s Borghese Gallery, or wandering through the ruins of the Acropolis of Athens? If you’d like to experience the splendor of this region of the world but vacationing isn’t in your plans this summer, try eating Mediterranean! The Mediterranean isn’t just the birthplace of historical civilizations; it is famous for its diet. The Mediterranean Diet is considered one of the healthiest diets in the world. It is full of fresh, colorful, clean foods that will feed your body and support your good mental health.
You may have learned about the connection scientists are uncovering between the foods we eat and our mental health, especially our mood. Diets that are low in fiber and high in saturated fats and refined carbohydrates have been linked to increases in depressive symptoms whereas diets high in fiber, polyphenols, and unsaturated fatty acids, like the Mediterranean Diet, have been shown to reduce depression and produce reports of increased quality of life.
The Mediterranean Diet consists of whole, unrefined foods: fruits, vegetables, whole grains, legumes, nuts, omega-3-rich fish, white meats, olive oil, and a moderate amount of fermented dairy products like Greek yogurt. Red or white wine may also be consumed with the main meal. For a detailed review of the nutritional benefits of the diet as well as a food list, serving goals and sizes, and tips for creating a meal plan, check out Cleveland Clinic’s article, Mediterranean Diet.
Suzy Karadsheh’s Mediterranean Salad with Tomato and Cucumber is a beautiful and easy recipe for a taste of the Mediterranean.
Ingredients:
- 6 Roma tomatoes, diced (about 3 cups diced tomatoes)
- 1 large English or hot-house cucumber, diced
- 1/2 small red onion, thinly sliced, optional
- 3/4 bunch parsley, leaves and tender stems chopped (about 1/2-3/4 cup chopped leaves)
- Kosher salt, to taste
- 1/2 teaspoon black pepper
- 1 teaspoon ground Sumac
- 2 tablespoons extra virgin olive oil
- 2 teaspoons freshly squeezed lemon juice, plus more to taste
Instructions
- Mix:In a large mixing bowl, gently combine the tomatoes, cucumbers, and parsley. Season with kosher salt and toss. Set aside for 5 minutes or so.
- Season:Add the sumac, olive oil, and lemon juice. Give the salad a gentle toss. Taste and adjust the seasoning to your liking. Enjoy!
- For best flavor, set the salad aside for a few minutes before serving. This will give the flavors time to meld.
- This salad will keep for up to three days. Store covered in the refrigerator.
Get the complete recipe and many others on Suzy’s website, The Mediterranean Dish at https://www.themediterraneandish.com/3-ingredient-mediterranean-salad/#wprm-recipe-container-10728.
To speak with a professional counselor about improving your lifestyle or to discuss any other mental health concerns, please contact Olive Branch Counseling Associates, Inc. at 708-633-8000. We are located at 6819 167th St. in Tinley Park, IL 60477, offering in-person and telehealth appointments. It is our pleasure to be of service to you.
Molly V.
Graduate Intern, 2025
Olive Branch Counseling Associates, Inc.
References:
Cleveland Clinic. (2024). Mediterranean Diet. Cleveland Clinic; Cleveland Clinic. https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
Ventriglio, A., Sancassiani, F., Contu, M. P., Latorre, M., Di Slavatore, M., Fornaro, M., & Bhugra, D. (2020). Mediterranean Diet and its Benefits on Health and Mental Health: A Literature Review. Clinical Practice and Epidemiology in Mental Health : CP & EMH, 16, 156–164. https://doi.org/10.2174/1745017902016010156
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