May is Mediterranean Diet Month!

May is Mediterranean Month
You may have heard of the Mediterranean Diet and wondered what all of the fuss is about. May is Mediterranean Diet Month, which we will use as an opportunity to educate you about the diet and its healthful benefits, and also to share Mediterranean Diet Recipes, especially those using one a key ingredient in Mediterranean cooking – extra virgin olive oil! 

What is the Mediterranean Diet? 

The Mediterranean Diet is a type of diet traditional to Mediterranean countries such as Greece, Italy, and Spain. It has a strong focus on fruits, vegetables, and grains, and little emphasis on meats, and sweets.
Mediterranean Diet Pyramid
Some key components include: 
Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
Replacing butter with healthy fats, such as extra virgin olive oil
Using herbs and spices instead of salt to flavor foods
Limiting red meat to no more than a few times a month
Eating fish and poultry at least twice a week
Drinking red wine in moderation (optional)
The Mediterranean Diet is not a low fat diet, but instead focuses on healthy fats – discouraging saturated fats & trans fats (present in hydrogenated oils, butter, processed meats, etc.). It uses main extra virgin olive oil as a primary source of fat, and is mainly monounsaturated fat.

Why should I consider a Mediterranean Diet?

According to the Mayo Clinic, research shows that the traditional Mediterranean diet reduces the risk of heart disease and is associated with the reduced risk of death from heart disease and cancer, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.
Because it’s heart healthy, it can help lower blood pressure and cholesterol, and even lose weight. According to WebMD, studies have shown that the Mediterranean Diet may be better for weight loss than a low-fat diet.

Is there More to the Mediterranean Diet than Healthy Eating?

Absolutely! The Mediterranean lifestyle promotes daily exercise, as well as sharing meals with others, and overall just enjoying life!

Some Products You May Enjoy

Baked Sriracha Lime Chicken Wings

Baked Srirach Lime Chicken Wings Recipe from The Olive Crush
These baked Sriracha Lime Chicken Wings use some healthy ingredient substitutes and of course, the delicious zingy rooster sauce and citrus zest of our Persian Lime Olive Oil.

Baked Sriracha Lime Chicken Wings
Yields 1
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Total Time
35 min
Total Time
35 min
  1. 1 lb chicken wings (12-13 wings)
  2. 1 1/2 Tablespoon Persian Lime Olive Oil
  3. 1 teaspoon garlic powder
  4. Salt and pepper, to taste
  5. 1/2 cup lite coconut milk
  6. Zest from 2 limes
  7. 1 Tablespoon honey
  8. 2 Tablespoon Sriracha sauce
  9. 1 1/2 Tablespoon tapioca flour (or Cornstarch)
  1. Preheat oven to 400 degrees F.
  2. In a large bowl combine wings, Persian Lime Olive Oil, garlic powder, salt and pepper.
  3. Line a baking sheet with parchment and place wings on sheet.
  4. Bake for 30 minutes.
  5. Meanwhile, combine coconut milk, lime zest, honey and Sriracha in a small pot over medium heat until it begins to simmer.
  6. Slowly add tapioca flour while whisking mixture. Do not add too quickly or mixture with develop clumps.
  7. Lower heat to med-low and continue whisking until mixture has thickened and creates a thick glaze (about 2 minutes).
  8. Remove wings from oven and coat with glaze.
  9. Increase oven temperature to broil and place wings back into the oven on the top rack for 2-3 minutes or until level of crispiness has been reached.
  10. Watch carefully as oven temperatures vary and you don't want to burn your wings.
The Olive Crush

Products Used In This Recipe