In the heart of the Mediterranean, Monaco is famed for its residents’ exceptional longevity. Remarkably the average woman lives until 89, while men average 85 years.
Aaron Rossi grew up in Monaco and immigrated to the US fourteen years ago. He still maintains a strict Mediterranean diet and gave us insight into the foods he’s been eating since a child– the same diets which aided both his parents to living past 100 years old.
These foods are the silent guardians of health, weaving together tradition and nutrition in every bite. We’ll uncover how these culinary staples are transformative to Aaron and many other residents of Monaco, and possibly contribute a long and healthy life.
Extra Virgin Olive Oil
Extra virgin olive oil is the cornerstone of longevity in our diets. Extracted from the heart of olives, this liquid gold is rich in heart-healthy monounsaturated fats and antioxidants. It’s a great go-to for dressings and cooking, elevating flavors while protecting our health.
Beans and Legumes
Beans and legumes are the unsung heroes of our pantry. Lentils and chickpeas are the most prevalent in his diet, often boiled an seasoned with just a bit of sea salt. Packed with protein, fiber, and vital minerals, they’re a staple in meals that span from sunrise to sunset.
Their versatility and nutritional punch make them a non-negotiable part of our daily diet.
Nuts
Almonds and pistachios are Aaron’s snack of choice, offering a satisfying crunch packed with nutrients. Each handful is full of heart-healthy fats, proteins, and essential vitamins. They’re a perfect example of how something small can be mightily beneficial to our health and a perfect snack for on-the-go.
Fish
Salmon and seabass are the preferred fish proteins at Aaron’s table, which are celebrated for their omega-3 fatty acids. These fats are vital for heart and brain health, making them a regular feature in our meals. It’s a natural way of keeping the body and mind functioning well.
Greek Yogurt
Greek yogurt is our morning ritual, a creamy delight that’s both comforting and nutritious. Rich in probiotics, it supports our digestive health while providing a high-quality source of protein.
Sea Salt
Sea salt is the essence of the ocean in our cuisine, a simple ingredient that elevates every dish. Harvested from the sea, it contains trace minerals that add depth and complexity to our flavors. Of course salt should always be used in moderation, as too much salt cause cause adverse health affects.
Honey
Honey is our natural sweetener of choice, a golden nectar that’s as delightful as it is beneficial. Its antioxidants and antibacterial properties make it a healthier alternative to refined sugars. A drizzle of honey is our secret to sweetening dishes while keeping them wholesome and a much healthier alternative to sugar.
Feta Cheese
Feta cheese adds a tangy twist to our meals, infusing them with richness and flavor. This crumbly delight is more than just a cheese; it’s a source of calcium and a burst of flavor that enhances every dish. Varieties can be any combination of cow, sheep, and goat cheeses.
Garlic
Garlic is the backbone of our flavor profiles, a humble yet powerful ingredient. Its health benefits are as impressive as its taste, offering antibacterial and anti-inflammatory properties. Plus a few cloves of garlic can turn a simple meal into a more flavorful delight.
Grains
Whole grains provide the foundation for many of our meals, a testament to their enduring nutritional value of complex carbs. Farro, barley, and bulgur provide needed nutrients, including fiber, vitamins, and minerals, supporting our overall health.
Herbs
Herbs are the whispers of nature in our kitchen, subtly enhancing flavors while boosting our health. In line with a typical Mediterranean diet, parsley, dill, mint, thyme, and rosemary are the most common herbs in Aaron’s meals.
Olives
Olives are the jewels of our diet, small but brimming with flavor and health benefits. Packed with heart-healthy fats and antioxidants, they’re a testament to the beauty of eating food close to its source. Both black and green olives are commonly eaten, both in meals, salads, and simply on their own.
Dried Fruit
Dried fruit is our cherished sweet treat, nature’s candy that’s both delicious and nutritious. It’s a concentrated source of energy, vitamins, and fiber, making it a perfect snack for sustaining our vitality.
