We’ve already talked about Mediterranean and Mediterranean Plus diets and how their recipes work well as part of a Planetary Diet. Now, there’s a new kid on the block. Actually, it’s not so new as it’s been the diet of many people along the Atlantic European coast. We’re talking about the Atlantic Diet.
The Atlantic Diet and the Mediterranean Diet, while sharing some similarities due to their emphasis on fresh, whole foods and healthy fats, are distinct in their regional focuses, key ingredients, and culinary traditions. Here’s a closer look at both diets, their similarities and differences, a list of ingredients typically found in the Atlantic Diet, and a few recipe ideas.
Similarities:
- Emphasis on Fresh Vegetables and Fruits: Both diets prioritize the consumption of fresh, seasonal vegetables and fruits.
- Healthy Fats: Olive oil is a staple in the Mediterranean diet, while the Atlantic diet also includes healthy fats, often sourced from seafood.
- Whole Grains: Whole grains are important in both diets, providing essential fiber and nutrients.
- Moderate Consumption of Wine: Both diets recognize the potential health benefits of moderate wine consumption, particularly red wine.
- Seafood: Seafood is a key component of both diets, though the types of seafood consumed may vary due to geographical differences.
Differences:
- Geographical Focus: The Mediterranean Diet is based on the dietary patterns of countries bordering the Mediterranean Sea, while the Atlantic Diet is centered around the coastal regions of countries bordering the Atlantic Ocean, particularly Northern Portugal, Galicia in Spain, and similar climates.
- Dairy Products: The Mediterranean diet often includes cheese and yogurt, while the Atlantic diet may feature these to a lesser extent, focusing more on consuming seafood.
- Type of Seafood: The Atlantic Diet leans heavily on the types of seafood found in the Atlantic Ocean, such as cod, sardines, and shellfish, whereas the Mediterranean diet might include a wider variety of Mediterranean Sea fish.
- Potatoes and Corn: The Atlantic Diet includes more potatoes and corn, reflecting the agricultural products of the Atlantic regions.
Ingredients Typically Found in the Atlantic Diet:
- Seafood: Cod, sardines, mackerel, shellfish
- Vegetables: Kale, cabbage, onions, peppers
- Fruits: Apples, pears, oranges
- Whole Grains: Cornbread, whole wheat bread
- Legumes: Beans, especially black beans and kidney beans
- Potatoes: Often used in stews and side dishes
- Nuts: Almonds, walnuts (in moderation)
Recipe Ideas:
Caldo Verde (Green Soup)
- A traditional Portuguese soup made with kale, potatoes, olive oil, and sometimes chorizo. Traditionally, it was a spicy sausage called linguiça. We also have a vegetarian version of this recipe.
Seafood Cataplana
- A seafood stew featuring a mix of shellfish (clams, shrimp), white fish, tomatoes, peppers, and spices cooked in a cataplana (clam-shaped copper cookware) to enhance flavors. Don’t panic. There’s no need to spend on a fancy new piece of cookware.
Grilled Sardines
- Fresh sardines marinated in olive oil, garlic, and herbs, then grilled to perfection. Served with boiled potatoes and a side of salad. What can be easier or quicker for lunch, dinner, or over a campfire?
- Can’t get fresh? Don’t worry. Just look for frozen or even tinned. Alternatively, try anchovies, mackerel, and herring.
- Try a marinade of lemon juice, salt, pepper, or garlic, onions, and tomatoes.
Bacalhau à Brás
- It is a dish made from shredded salt cod, onions, and thinly chopped fried potatoes, all bound with scrambled eggs and garnished with black olives and parsley.
These ingredients and recipes reflect the Atlantic Diet’s focus on fresh, locally sourced produce, seafood, and whole grains, promoting a balanced and healthy lifestyle through a diet rich in nutrients and flavors specific to the Atlantic coastal regions. Fortunately, the ingredients can usually be found in your local supermarket, and the herbs and vegetables can be part of your Planetary garden.