Healthy Middle Eastern Cuisine

Enjoy the Levantine classics and with a portion guide for a healthy, happy eating experience.

The Levantine diet falls under the category of a Mediterranean diet with core ingredients of the majority of popular dishes including olive oil, whole grains, fruits, vegetables and legumes.

Many people have misconceptions regarding Levantine cuisine, and many think of it as heavy, unhealthy and associate it with weight gain. In reality, it is generally high in fiber and unsaturated fats, namely monounsaturated and omega-3 fatty acids that come from legumes, olive oil, nuts and fish.

If you are familiar with Jordanian get-togethers; you will be well aware that it is wise to arrive with an empty stomach.

An extension of the generous hospitality of the Arab culture, such get-togethers tend to involve a plentiful food menu, which portrays a sign of respect and gratitude to the guests.

A meal commonly begins with mezzeh (Arabian appetizers) including hummus, mutabal (aubergine dip), alayet bandora (sauteed tomato dish), foul (fava beans dip) and grilled vegetables with the main course and dessert following.

With all those starter options served at once what do you pick and how much should you eat? Most homemade mezzeh, particularly cold mezze, are vegetarian dishes, which are low in saturated fats added sugars, artificial flavors and preservatives, while being high in protein and energy-providing complex carbohydrates. However, those based on legumes, nuts and olive oil have a high calorie profile (one tablespoon/15 grams of olive oil has 119 calories). Furthermore, they are typically consumed with pita bread, which when consumed in excess heightens the risk of weight gain. To avoid overdosing on carbohydrates and calories you need to limit your intake of the mezzeh and the number of pita breads consumed. Try eating the mezzeh on their own or dip using vegetables crudités such as cucumbers or carrots instead. A healthy serving portion should only be one to two tablespoons of each mezzeh, up to four tablespoons in total.

Next up is the main course arrives, where the “real food” arrives! There are many different dishes commonly served; below are a selection of popular options:

Mansaf: the traditional Jordanian dish. Mansaf is made of lamb cooked in a sauced of fermented dried yogurt and served with rice, shrak bread and sprinkled with pine nuts and is rich in protein and calcium. The dried yogurt “jameed” used is considered lower in fat due to the drying and cooking process. Therefore, the main source of fat in this dish is the lamb, which is also an excellent source of protein. Fifty-seven grams of lamb (approximately a ½ fist portion) contains 167 calories and 28 per cent of the protein recommended daily intake (RDI) for an adult. It also delivers 24 per cent of vitamin B12 RDI, 19 per cent of niacin RDI (B water soluble vitamin that improves energy metabolism and heart health) and 7 per cent of riboflavin RDI (B-2 essential vitamin that helps enzymes perform functions of metabolism and protects the body from damage caused by free radicals). On the other side, lamb meat is considered high in saturated fats, therefore you must limit your serving size. Mansaf is also free from added sugars, artificial flavours, colours and sweeteners. All together, due to the addition of rice, shrak bread, lamb meat and jameed, the Mansaf dish is considered high in calories and saturated fats, limiting portion size to ½ cup of rice, one tablespoon of shrak bread, five tablespoons of jameed and 57 grams of lamb is essential to avoid weight gain.

Freekeh: a super grain that is used as a rice substitute. Freekeh is an excellent source of fiber and protein – it has three times more protein than brown rice, making it a healthier alternative to famous dish Maklouba. In addition, it is a rich source of zinc, iron, calcium and potassium as well as excellent for digestion because it is rich in prebiotics and probiotics, which aid digestion and has a very low glycemic index. It is usually cooked in fresh chicken broth and served with grilled chicken. Considered a heart-healthy meal option, the recommended serving size is ½ a cup of cooked freekeh with 150g of grilled chicken breast.

Mulukhiya: a popular vegetable-rich Arabian dish. Mulukhiya is made of green leaves (cruciferous vegetables, such as corchorus) cooked with fresh chicken broth and is therefore high in vitamins and minerals (fiber, potassium, calcium, magnesium, phosphorous, selenium, vitamin C, E, K, B6, A and niacin). A rich antioxidant, eating this dish helps to reduce blood pressure, improve blood circulation and aids in digestion. In a Middle Eastern household, it is typically served with rice and grilled chicken and sides such as toasted bread croutons, onions and lemon. The beauty of mulukhiya is that it can be consumed as a soup (if you are trying to cut down on carbohydrate consumption) and is still very filling. The recommended portion size is one to two cups of mulukhiya, 150g grilled chicken breast, ½ a cup of cooked rice, one tablespoon of croutons (baked not fried).

Finally, comes the dessert. Before digging in, make sure to drink Arabic coffee or tea with mint (and limited sugar if required) as it takes between 20 and 30 minutes for your stomach to signal your brain that your are full. If you still feel hungry after this time, opt for fruits rather than the sugary and fatty Arabian dessert such as baklava, kenafeh and osmalieh. Rule of thumb: any sugary dessert will lead to weight gain, and you should avoid this on a regular basis. On occasions, only consume a small 1/2 fist-sized portion.

Following this guide to Levantine cuisine with healthier alternative tips will ensure you feel less sluggish and uncomfortable – no need to forgot that chic high-waisted skirt or unbuckle your belt– and make for a healthier, happier you in the long term.