Mediterranean dining all year round

For those looking to support their health with delicious holiday-inspired food, the Mediterranean diet – which typically includes plenty of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish and unsaturated fats such as olive oil – is an ideal choice. And you don’t have to enjoy it just in summer!

How can a Mediterranean diet help?

Research shows that a Mediterranean diet including tree nuts, primarily walnuts, was associated with a 30% lower risk of cardiovascular events (heart attack, stroke, or death) and specifically a 46% lower risk of stroke, when compared to a low-fat diet.[1]

What about the Green Mediterranean diet?

The Green Mediterranean (‘green Med’) diet, contains even more plant matter and very little red meat or poultry. Research, supported by the California Walnut Commission, shows that a green Mediterranean diet can reduce non-alcoholic fatty liver disease (NAFLD) by half, by reducing intrahepatic fat.[2]

What role do walnuts play?

Healthy fats are a vital part of the Mediterranean diet, with oily fish, nuts and seeds key ingredients for getting the recommended daily allowance of omega-3 fats. Walnuts are in fact the only tree nut to contain a rich source of the plant-based omega-3, alpha-linolenic acid (ALA), 2.7g/ 30g* and one handful offers 4.4g of protein and 1.4g of fibre

How can you enjoy more Mediterranean foods all year long?

We’ve developed a range of recipes, each featung California Walnuts, that will allow you to enjoy Mediterranean dining all year round, without leaving the home. Which one of these will be your new favourite dish?

Find the full recipe here

Find the full recipe here

Find the full recipe here

[1] Estruch R, Ros E, Salas-Salvadó J, Covas MI, Corella D, Arós F, Gómez-Gracia E, Ruiz-Gutiérrez V, Fiol M, Lapetra J, Lamuela-Raventos RM, Serra-Majem L, Pintó X, Basora J, Muñoz MA, Sorlí JV, Martínez JA, Fitó M, Gea A, Hernán MA, Martínez-González MA; PREDIMED Study Investigators. Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts. N Engl J Med. 2018 Jun 21;378(25):e34. doi: 10.1056/NEJMoa1800389. Epub 2018 Jun 13. PMID: 29897866.
[2] The effect of green Mediterranean diet on intrahepatic fat; The DIRECT PLUS randomized controlled trial
one handful