Health Benefits of a Mediterranean Diet: Croatian Style

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

Put your seatbelts on during this taste of Croatia tour and savor some of the unique aspects of this particular Mediterranean diet which includes pomegranates, lamb and fennel.

Health Benefits of a Mediterranean Diet: Croatian Style

Mediterranean Diet - Let's not forget Croatia

When you think of the Mediterranean Diet, you probably dream of heart healthy extra virgin olive oil, fish, legumes, nuts, whole grains and fruits and vegetables from the countries of Italy, Spain, and Greece. However, let's not forget that the mesmerizing blue Mediterranean Sea touches not only these vacation destinations, but also the Balkan states of Bosnia, Croatia and Montenegro. While recently visiting Dubrovnik, the southernmost city in Croatia, I learned that Croatians add their own twist to the Mediterranean Diet with many unique culinary delicacies to offer.

Health Benefits of a Mediterranean Diet: Croatian Style

Croatia has a mainland coast on the Adriatic Sea with over 1,000 miles in addition to over 1000 islands. This Mediterranean country not only emphasizes fish as part of the diet, but also pomegranates, lamb, and fennel.

Pomegranates

Growing up in South Dakota, pomegranates were a unique red Christmas fruit which enhanced our snacks only in December. As a child, I enjoyed digging out the sweet bright red kernels with my tongue, being careful not to eat the bitter paper-thin white membrane that surrounded them. However, in Croatia, pomegranates ripen in the fall and are so inexpensive and plentiful that they are eaten for breakfast, lunch, dinner and snacks. In Croatia, we hiked to the luring beach through groves of trees clustered with red pomegranates. This reminded me of the bunches of red apples we picked on my brother's apple orchard in Minnesota in the fall.

Pomegranates, whether eaten as a fruit or consumed as juice, have received a lot of press recently as a "super food" because of their high antioxidant properties. However, there are many other nutritional benefits.

Nutritional benefits of pomegranates

Fiber
- Provides a feeling of fullness which helps with weight loss
- One pomegranate provides 6.2 grams of fiber. The average American only eats 15 grams of fiber each day when over 25 grams of fiber are recommended every day. A pomegranate helps you meet your fiber goals and tastes good!

Low in calories
- A whole pomegranate (3 ⅜ inch in diameter) contains only 128 calories.

Vitamin C
- Supports a healthy immune system to ward off colds in the winter
- One pomegranate provides 26% of the daily recommended amount of vitamin C.

Powerful antioxidants
- Anthocyanins, red-colored flavonoids, can help decrease the risk of coronary heart disease by lowering cholesterol and lowering blood pressure.
- Ellagic acid can help prevent or slow the spread of cancer cells
- Potassium
  - Helps with blood pressure reduction
In Croatia, pomegranates are offered fresh for all meals and snacks. In addition, most salads have a few pomegranates sprinkled on top. Our favorite dish while visiting was a pomegranate chutney which we used as a healthy and delicious topping to lamb.

Lamb

Most of us think of lamb as a holiday affair; however, in Croatia it is a common menu staple. Lamb, similar to most meats, is an excellent source of protein, iron, zinc and vitamin B12.

Serving Size Tip:

As with all meats, keep your serving size to 2-3 ounces which is about the size of a deck of cards. One day I had to gently explain this important detail to my husband when he proudly pointed out that his filet mignon was the width of one deck of cards. Unfortunately, the height of his piece of meat was four decks of cards. Much larger than the recommended serving size!

For healthier options, look for lean, loin or sirloin on the packaging and cut off extra fat. Cook by broiling, roasting, stewing or baking, as opposed to frying or sauteing.

Nutritional Benefits of Fennel

I have always relished the licorice-like flavor of fennel, whether in tea, raw or roasted. In Croatia, fennel is a common and inexpensive vegetable. Not only is fennel a good source of antioxidants, it is also rich in vitamin C, potassium and fiber.

Ways to use fennel in the kitchen
- Raw
  - Cut up for a snack to dip in hummus
  - Chop fine and add to a green salad
- Roast
  - In a very hot oven, 400 degrees F, place on a baking sheet, coat with olive oil, and mix with other vegetables cut to a similar size, such as carrots, red peppers and onions. Roast until lightly browned and caramelized, about 20-30 minutes. Mix after 15 minutes for even browning.
- Stew
  - Add some diced fennel to your other root vegetables and meat, to enhance the flavor of your stew while adding a subtle sweetness.
- Benefits of drinking fennel tea
  - Fennel has been used for centuries for medicinal purposes
  - German housewives recommended to me to give fennel tea to calm and help the digestion of our colicky baby. Yes, it did help me reclaim a few more winks of sleep!
  - Some studies have shown that swapping fennel tea for black tea can act as an appetite suppressant and help to decrease calorie cravings between meals.
Enjoy the heart healthy benefits of the Meditarrean diet and add a Croatian twist by creatively cooking with pomegranates, lamb and fennel.