The arrival of squashes, mushrooms and root vegetables are back on the shelves, and a question also arises: can we continue to follow the Mediterranean diet when summer ends? This dietary model, often associated with grilled meats and fresh salads, is nevertheless based on principles that easily adapt to all seasons. Here’s how to do it, with advice from dietician Raphaël Gruman.
What is the Mediterranean diet?
Coming from the habits of countries around the Mediterranean, this diet focuses on legumes, seeds, whole grains, vegetables, quality fats and home cooking.
This diversity provides fiber, antioxidants, omega-3 and monounsaturated fatty acids, nutrients known to support the microbiota, stabilize weight and reduce the risk of cardiovascular disease or diabetes. Fall is no exception: just adjust the products, not the foundations.
How to evolve the Mediterranean diet with autumn vegetables?
With the drop in temperatures, we swap tomatoes, cucumbers, eggplants or zucchini for seasonal vegetables with warm colors: pumpkin, butternut, sweet potato, leek, spinach or even mushrooms.
A drizzle of olive oil, a little turmeric, cinnamon or sweet paprika, and these ingredients lend themselves to comforting dishes without straying from the Mediterranean spirit.
In the Cretan diet, legumes also remain central: chickpeas, lentils or beans provide fiber and vegetable proteins while being easily incorporated into soups, warm salads or gratins.
Raphaël Gruman’s advice for preserving balance
According to dietitian Raphaël Gruman, the Mediterranean diet goes through the seasons without difficulty as long as you adjust your dishes intelligently.
“Nutritionally, squash provide beta-carotene, cabbage and broccoli are rich in antioxidants, fatty fish (sardines, mackerel) and nuts provide beneficial fats.” he reminds first of all. ““Autumn also offers the opportunity to eat nuts, a seasonal food which represents an essential contribution of seeds in this dietary pattern.”
As for simmered dishes, they are not incompatible. Raphaël Gruman cites the example of pot-au-feu, which can be prepared with lean pieces such as chuck or ribs, combined with a variety of vegetables: turnips, squash or potatoes.
Same logic for beef carrots or fish casseroles. A broth prepared with whiting or monkfish stock and vegetables can be part of a balanced diet. For fats, he insists on the importance of maintaining vegetable oils, even in winter, by alternating between olive, rapeseed or flax oil, while reducing the butter. And when it comes to fruits, he recommends favoring seasonal varieties such as apples, pears or quince in order to cover the nutritional needs linked to this period.
Finally, the dietician confirms that legumes retain their place in this type of diet, like lentils, for example, which are easy to consume in salads.
Beware of the pitfalls of autumn, to avoid
With the days getting shorter and the cold setting in, the temptation is great to turn to heavy and very rich dishes. Raphaël Gruman rightly warns against a common mistake: increasing the proportion of starchy foods too much under the pretext that autumn dishes are often more filling. “On the contrary, keep a balanced plate, with plenty of cooked vegetables or soups. To do this, focus on cabbage, leeks and squash, which fit easily into meals inspired by the Mediterranean diet.
To stay in the Mediterranean spirit, here are some simple guidelines:
- Favor seasonal vegetables in large quantities;
- Maintain a source of whole grains without excess;
- Keep a good portion of various vegetable oils;
- Regularly include legumes, fatty fish and nuts.
These adjustments help support immunity and maintain energy, even as the days get shorter and colder.