Atlantic Diet Cookbook Recipes: A Guide to Healthy Eating

The Atlantic diet, a traditional dietary pattern prevalent in Portugal and northwestern Spain, is gaining recognition for its health benefits, similar to those of the Mediterranean diet. This article explores the principles of the Atlantic diet, its differences from the Mediterranean diet, its health benefits, and provides recipes to incorporate it into your lifestyle.

Understanding the Atlantic Diet

The Southern European Atlantic Diet (SEAD) is the traditional dietary pattern of most of Portugal, particularly the north, and also north-western Spain, namely in the Galicia region.

Origins and Recognition

The concept of the Atlantic diet was formally explored in recent decades by Portuguese and Spanish scientists. This research led to the founding of the European Center for the Atlantic Diet (CEDA) in Viana do Castelo in 2003, followed by the Atlantic Diet Foundation in Galicia in 2007.

Core Principles

Like the Mediterranean diet, the Atlantic diet emphasizes natural, local, seasonal, and minimally processed foods. It includes an abundance of fresh fruits, vegetables, and wholegrains, and enjoys the bounty of the Atlantic Ocean, with a variety of fish and seafood. Olive oil is the main cooking fat and seasoning oil. However, the Atlantic diet gives more relevance to other animal products, such as milk, dairy products (yogurts and cheeses), beef, pork, and game. Grilling and baking are common cooking methods, along with stewing.

Key Ingredients

Fish is the most defining ingredient of the Atlantic diet, consumed fresh, frozen, and preserved. Researchers recommend eating sea and/or river fish, as well as other seafood species, three to four times a week.

Read also: Foods of the Atlantic Diet

Atlantic Diet vs. Mediterranean Diet

While Portugal is often associated with the Mediterranean diet, the Atlantic diet has distinct characteristics. Both diets share similarities, but their differences are crucial to understanding Portuguese culinary heritage.

Similarities

Both diets emphasize natural, local, and seasonal foods. They also prioritize fruits, vegetables, whole grains, and olive oil.

Differences

• Animal Products: The Atlantic diet includes more milk, dairy products, beef, pork, and other meats compared to the Mediterranean diet.
• Vegetables: The Atlantic diet incorporates more vegetables from the brassica family, such as cabbage, cauliflower, broccoli, kale, turnips, and turnip greens.
• Potatoes: Potatoes are more dominant in the Atlantic diet than in the Mediterranean diet.
• Grains: While the Mediterranean diet favors pasta, rice is typically the grain of choice in the Atlantic diet, along with whole-grain bread.
• Cooking Methods: The Atlantic diet uses grilling and baking, while the Mediterranean diet primarily uses stewing.

Regional Variations of Atlantic Diet in Portugal

The principles of the Atlantic diet vary across Portugal, influenced by coastal proximity, local products, and cultural influences.

Azores and Madeira

The Portuguese archipelagos of Azores and Madeira are closely connected with the Atlantic Ocean and are seafood havens. The Azores are known for high-quality pasture-raised beef, milk, and dairy products, as well as a remarkable variety of seafood.

Lisbon and Coastal Regions

Seafood is a prominent part of the cuisine in Lisbon and other coastal regions. Portugal has a long history of exporting preserved fish, dating back to the Roman Empire. Traditional dishes include grilled fish, rice dishes (such as arroz de marisco), and stews (such as caldeirada or cataplana).

Read also: Atlantic Weight Loss Solutions: Pros and Cons

Socio-Political Influences

Socio-political factors have also impacted the Atlantic diet. During the dictatorial regime led by Salazar (1933-1974), the consumption of fish, particularly salted cod, was promoted as a symbol of national identity. Today, Portugal is one of Europe's largest consumers of fish.

Health Benefits of the Atlantic Diet

The Atlantic diet offers numerous health benefits, making it a valuable dietary pattern.

Metabolic Syndrome

A 2024 analysis of the Galicia Atlantic Diet Trial (GALIAT) found that the Atlantic diet reduced the risk of metabolic syndrome. Participants who followed the Atlantic diet, with nutrition education, cooking classes, and recipes, were 42% less likely to exhibit an additional component of metabolic syndrome.

Cardiovascular Health

Spain and Portugal have lower mortality rates from cardiovascular disease and higher life expectancy than other European countries. Researchers have explored whether the Atlantic diet could benefit people living elsewhere in Europe.

Reduced Mortality

A recent study found that adherence to the Atlantic diet was associated with lower all-cause, cardiovascular, and cancer mortality in Spain, Czechia, and Poland.

Read also: Feeding Habits of Croakers

Weight Loss

The Atlantic diet emphasizes nutrient-dense foods that are filling yet lower in calories, which can help achieve a calorie deficit for weight loss.

Omega-3 Fatty Acids

The Atlantic diet, with its emphasis on fish, provides a high intake of omega-3 fatty acids, which are beneficial for cognitive function and the prevention of coronary heart disease.

Incorporating the Atlantic Diet into Your Lifestyle

To embrace the Atlantic diet, focus on fresh, whole foods and traditional cooking methods.

Food Choices

• Seafood: Consume fish and seafood three to four times a week.
• Vegetables: Include a variety of vegetables, especially those from the brassica family.
• Fruits: Enjoy fresh fruits in season.
• Whole Grains: Choose rice and whole-grain bread.
• Olive Oil: Use olive oil as the main cooking fat and seasoning oil.
• Dairy: Consume milk and dairy products in moderation.
• Meat: Limit red meat and processed meats.

Cooking Methods

• Grilling: Grill fish and vegetables for a healthy and flavorful meal.
• Baking: Bake bread and other dishes.
• Stewing: Prepare vegetable soups and fish stews.

Lifestyle

• Physical Activity: Engage in daily physical activity.
• Socializing: Enjoy meals with family and friends.

Atlantic Diet Recipes

Here are a few recipes to help you incorporate the Atlantic diet into your meals:

Caldo de Peixe (Fish Broth)

This rich fish broth is a staple in the Azores archipelago.

Ingredients:

• Assorted fish (such as cod, hake, and sea bass), cut into thick steaks
• Tomatoes, peeled, seeded, and chopped
• Onion, chopped
• Garlic, minced
• Potatoes, peeled and cubed
• Bell pepper, chopped
• Olive oil
• Salt and pepper to taste
• Fresh parsley, chopped

Instructions:

1. In a large pot, sauté the onion and garlic in olive oil until softened.
2. Add the tomatoes, bell pepper, and potatoes. Cook for 10 minutes.
3. Add water to cover the vegetables and bring to a boil.
4. Add the fish steaks and simmer until cooked through.
5. Season with salt and pepper.
6. Garnish with fresh parsley before serving.

Fava Beans and Greens

This traditional dish is a staple in the Atlantic diet.

Ingredients:

• 1 pound dried fava beans
• 8 cups vegetable broth
• 4 cups water
• 2 tablespoons olive oil
• 1 large onion, chopped
• 4 cloves garlic, minced
• 1/4 teaspoon red chili flakes
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 4 cups chopped greens (such as kale, spinach, or chard)

Instructions:

1. Soak the fava beans overnight.
2. Drain the beans, return to the pot, and add broth, water, 1 tablespoon of the olive oil, onion, garlic, red chili flakes, oregano, salt, and pepper.
3. Cover and simmer over medium heat for about 1 ½ hours, stirring frequently, until beans are very soft and tender.
4. Remove from heat and mash the beans while they are hot in the pot, creating a thick mixture.
5. Add chopped greens on top of the beans, cover, and let simmer for 5 minutes. Do not stir, let greens wilt.

Roasted Cauliflower Steaks with Pistachio Pesto

This recipe features cauliflower, a staple in the Atlantic diet.

Ingredients:

• 1 large head of cauliflower
• 3 tablespoons olive oil
• Kosher salt and black pepper
• 1/2 cup olive oil
• 1/2 cup fresh basil leaves
• 1/4 cup fresh tarragon leaves
• 1/4 cup grated Parmesan cheese
• 1/4 cup pistachios
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey
• 2 cloves garlic
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 425 degrees F. Line a large baking sheet with parchment paper.
2. Cut the cauliflower into “steaks.”
3. Place the cauliflower on the baking sheet, and brush the “steaks” and florets with 2 teaspoons of the oil. Sprinkle with a pinch of kosher salt and black pepper.
4. Gently flip over each “steak” and floret and brush with 1 more teaspoon of the oil.
5. Roast for 20-25 minutes, or until tender and golden brown.
6. While the cauliflower is roasting, prepare the pesto. Place the olive oil, basil, tarragon, Parmesan, pistachios, mustard, honey, garlic, salt, and pepper in the bowl of a small food processor or blender and process until smooth.
7. Arrange the cauliflower steaks on a large plate or platter. Top with pistachio pesto.

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