It’s been around for a long time. It inspires both scientists and comedians alike. It’s one of the stereotypes that persist and made famous by plump Toula, from 'My Big, Fat Greek Wedding', hacking into a bowl of mousaka or “moose kaka” as her friends put it.
Years later her joy is palatable when a slimmer version of her bites into a white bread sandwich, sitting at the student cafeteria.
Yet, moussaka - a combination of potatoes, eggplants, zucchinis and minced meat in a rich, tomato sauce - is a much healthier choice than a highly processed, white bread sandwich.
Extra virgin olive oil is a key component of the Mediterranean diet. Source: Getty Images
Evidence backs a Mediterranean diet
A Mediterranean diet is one of the healthiest ways of eating while enjoying your food.
Olive oil, vegetables, legumes, wild greens, herbs are consumed in abundance in the Mediterranean diet followed by dairy, seafood, poultry and meat - every now and then, and in moderation.
Prof. Catherine Itsiopoulos, Head of School of Allied Health at La Trobe University, says the multiple and varied aspects of a Mediterranean diet and its health benefits are compelling for consumers and scientists alike.
"The Mediterranean diet is the most researched diet in the world. International studies and also studies we completed here in Australia demonstrate that this dietary pattern is protective for the majority of chronic diseases.”
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Shrinking waistlines and possible asthma treatment: The rise of the Mediterranean dietTwo decades ago professor Itsiopoulos and her colleague, associate professor Antigone Kouris launched groundbreaking research into the eating patterns of Greek migrants in Australia.
They demonstrated the benefits of the Mediterranean diet in protecting and also managing chronic and potentially life-threating conditions such as Type 2 diabetes, cardiovascular disease, metabolic syndrome and fatty liver.
Sardines provide a rich source of Omega-3 fatty acids. Source: Getty Images
One diet for all
The results and take-up rate were surprising despite the researchers’ initial reservations of having to translate this type of diet for a multi-ethnic country like Australia - home to many groups that may not had been exposed to the ingredients or tastes of a Mediterranean diet.
"We found that all of our studies which have involved people without a Mediterranean background, have found the diet very palatable, they’ve enjoyed all the recipes and so far we are not finding any difficulty in translating this eating pattern into the Australian way of life” says prof. Itsiopoulos.
Revealing the secrets
Extra virgin olive oil, leafy greens and protein from legumes are among the main elements of this type of diet. However, despite the high profile of plant based foods in the Mediterranean diet, seafood and meat also feature in moderation.
Prof. Itsiopoulos unpacks some of the secrets of this diet:
"The diet is not exclusively plant based. There are animal foods, fish in particular. For Mediterranean regions tend to be small fin fish like sardines, mollusks and shellfish, which are rich sources of Omega-3 fatty acids.”
Another “secret” is the quality of meat which was traditionally consumed. More often than not, says Prof. Itsiopoulos the meat was free range.
"That’s the key thing with the traditional Mediterranean diet: although meat was eaten, it was in smaller proportions and all the meat was free range, including eggs, which means that the fatty acid profile - the nutrients in these types of produce - are richer because the animals were allowed to graze in their natural diet."
Honey is used in Greek desserts insetadof sugar, and as seen here is a healthy option with nuts and yoghurt. Source: Getty Images
How sweet is the Mediterranean diet?
Traditionally, and this is the key word in the whole debate about healthy Mediterranean eating, sweets were reserved for special occasions.
The concept of ‘dessert after dinner’ is alien to the Mediterranean region. For example, Greeks eat fresh, seasonal fruit after a meal.
However, there is another element that distinguishes traditional, Greek sweets from modern desserts.
Honey is used in many sweets instead of sugar. Throw in this mixture the use of nuts and spices, and you have a much healthier alternative to sugary desserts.
Honey is not empty calories says Prof. Itsiopoulos. Seeds, nuts and spices provide extra nutrients and, to a certain degree, offset the extra calories if eaten in moderation. Take the traditional baklava, for example.
"It has some filo pastry and honey but it is very rich in walnuts and seeds and other nuts and spices like cinnamon. All these ingredients are very important because they provide antioxidants. Cinnamon is known for its strong anti- inflammatory properties."
Plenty of legumes, fruit and vegetables on offer at a market in Greece - all key to a Mediterranean diet. Source: Getty Images
Mediterranean diet and obesity
If the Mediterranean diet is the most researched, the health benefits undeniable, the feedback from consumers is positive and the take up rate is encouraging, why then is obesity on the rise?
According to Prof. Itsiopoulos, a lot of it has to do with the low fat products which tend to be high in sugar.
People who switched to low fat foods in the hope that their calorie intake will be lower, they have "inadvertently bumped up their carbohydrates,” says Prof. Itsiopoulos.
"I think we have the message wrong there with the low fat because the Mediterranean diet is a healthy high fat diet which is satiating and has a moderately low carbohydrate content.”
She says that obesity is a complex, multifactorial problem and stresses that health professionals need to work with the food industry and the government to ensure access to a health food supply and "not a highly processed food supply which unfortunately tends to be high in sugar, high in salt and high in unhealthy fats such as animal or saturated fats."
Find traditional Greek recipes in the cooking segment with Angela Nicolettou from Angela's Kitchen Cooking School and Dina Gerolymou.
FAQs
The most significant flavor in the Moussaka is definitely umaminess that comes from the Tomato sauce, and that's because it dehydrates and concentrates it's flavors as the moussaka bakes. The sauce itself contains a significant amount of garlic and tomatoes, which is then spiced up using fresh green chillies.
Is moussaka good for a diet? ›
Yet, moussaka - a combination of potatoes, eggplants, zucchinis and minced meat in a rich, tomato sauce - is a much healthier choice than a highly processed, white bread sandwich.
What does moussaka mean in Greek? ›
Moussaka cuisine takes its name from the Arabic word musaqqa'ah. The word means cold or dipped in liquid. Greek and Turkish foodies adopted the name when the Arabs introduced it to the Mediterranean. Turks and Greeks may have agreed on this Arabic name because moussaka is best served warm or cold.
Is moussaka part of the Mediterranean diet? ›
It is one of the most hearty Mediterranean Diet comfort foods the Greek table has to offer. It is not a light fresh dish whatsoever. Greek moussaka is heavy, filling, and incredibly delicious. If you're going to make this dish, don't skimp out by baking the eggplant and zucchini instead of frying it.
Does moussaka contain potatoes? ›
Greek Moussaka recipe: Preparing the eggplants and potatoes
The eggplants (aubergines) and potatoes are the foundation of a Greek Moussaka (Muscaca) and they serve two very different purposes. The sliced potatoes are the base for the dish, give it robustness and make it easy to cut and serve.
What is the national food of Greece? ›
You'll find moussaka, with its chunky layers of deeply savoury, sweetly spiced meat, silky aubergines and creamy bechamel sauce, on the menu at every whitewashed tourist taverna. No surprise, then, that it's perceived by many visitors as Greece's national dish.
How is moussaka different from lasagna? ›
Many wonder what the difference is between moussaka and lasagna, and it's quite simple! Lasagna is made with layers of pasta, while moussaka is made with layers of vegetables. There are variations of eggplant moussaka, some use potatoes or even zucchini squash.
Why is Greek food healthy? ›
The Mediterranean diet is known for its abundance of fiber-rich grains, legumes, and vegetables which can help improve gut health. Grains such as couscous or bulgur wheat provide slow-release energy that helps keep your body fueled throughout the day.
Is Greek food good for weight loss? ›
The Mediterranean diet is based on traditional Greek cuisine and other similar cuisines of the surrounding countries. Research shows that following the Mediterranean Diet can reduce the risk of heart attack, stroke, diabetes, obesity, and premature death.
How much protein is in moussaka? ›
Moussaka (1 moussaka (8 in. square)) contains 64.7g total carbs, 48.2g net carbs, 85.6g fat, 69.4g protein, and 1318 calories.
What to serve with lamb moussaka
- A Greek salad of cucumber, tomatoes and olives with a Greek herb dressing.
- A fresh green salad with a tomato and herb dressing.
- A freshly grated carrot, lentil and parsley salad.
- A chickpea, garlic and mint salad.
The English name for moussaka was borrowed from Greek mousakás (μουσακάς) and from other Balkan languages, all borrowed from Ottoman Turkish, which in turn borrοwed it from Arabic muṣaqqa'a (مصقعة, lit. 'pounded' or 'cold'). The word is first attested in English in 1862, written mùzàkkà.
What ethnicity is moussaka? ›
moussaka, dish of baked lamb and eggplant prepared throughout the Balkans and Middle East but most closely associated with Greece and Turkey. In the Greek version, eggplants are sliced and fried lightly in olive oil and then layered in a casserole with a mixture of ground lamb, onions, tomato sauce, and seasonings.
Is moussaka good for you? ›
This beef moussaka recipe is healthy comfort food at its best. It's packed with veggies & protein and free of gluten and dairy. I love this recipe for several reasons. First, it's delicious.
What is a fun fact about moussaka? ›
History of Moussaka: Moussaka has an interesting history. Its origins are traced back to the Middle East, and the dish was likely brought to Greece during the Ottoman Empire. The modern Greek version, which includes layers of eggplant and bechamel sauce, was created by Nikolaos Tselementes, a Greek chef, in the 1920s.
Does moussaka have a lot of sodium? ›
Moussaka was the least healthful of the seven entrées tested. The fatty ground beef or lamb, fried eggplant, and a sauce made from butter, milk, and egg yolks provides more than a day's worth — 25 grams — of heart-threatening fat. One serving also provides nearly a day's worth of sodium.
Why do people eat moussaka? ›
People like Moussaka because it tastes like an exotic version of lasagna (without the pasta). Also, it is extremely healthy because it has all the green vegetables. It takes around 2 to 3 hours to cook and, depending on the size of the pot or casserole, it can easily serve 6 people.
Is moussaka high in fiber? ›
1 tray of greek moussaka (President's Choice) contains 470 Calories. The macronutrient breakdown is 51% carbs, 35% fat, and 15% protein. This is a good source of protein (30% of your Daily Value), fiber (18% of your Daily Value), and calcium (15% of your Daily Value).
How long can you keep moussaka in the fridge? ›
This type of moussaka can be made in advance and stored in the fridge for up to 5 days and reheats well. Put the moussaka in a saucepan over a low heat ahd heat gently until it is piping hot. It can also be frozen for up to 3 months.
Which came first, moussaka or lasagne? ›
Greek Moussaka is a recent invention that goes back to the 1920s when a Greek chef Nikolaos Tselementes took the Middle Eastern dish and fused it with Lasagna. However, it became so popular and tasty that it well surpassed the original Middle Eastern version. Greek Moussaka, on the other hand, comes from Lasagna.
What is the difference between Turkish, or Greek Moussaka? The Turkish version is not layered and baked. It resembles more of a stew with eggplant, tomato, onions, and minced meat that is served with pilaf.
