People around the Mediterranean Sea have historically consumed eggs from chickens, quails, geese, and ducks.
In ancient times, eggs were a part of the diet, particularly among the wealthier classes who could afford them more frequently. During the Middle Ages, the consumption of eggs became more widespread, especially during fasting periods when meat was restricted.
In modern times, eggs have become a staple food in Mediterranean countries, enjoyed several times a week as part of a balanced diet.
Did People around the Mediterranean Sea use to eat Eggs?
Eggs have been a staple food in Mediterranean cultures for millennia. Their consumption dates back to the earliest civilizations around the Mediterranean Sea.
Greece
In Ancient Greece, eggs were a staple in the diet, often sourced from chickens, quails, geese, and ducks.
Eggs were used in various dishes and were also mentioned in literature and historical texts. For instance, the ancient Greek poet Homer references the use of eggs in his works.[1]
In Ancient Greece, for instance, quail eggs were a popular delicacy. The Greeks also consumed eggs from ducks and geese. Historical texts and archaeological evidence suggest that these eggs were commonly used in cooking and as offerings in religious rituals.
References to eggs can be found in the works of Homer and in the Roman cookbook “Apicius,” which includes multiple egg recipes.[2]
Rome
Similarly, in ancient Rome, eggs were highly valued. The Romans also enjoyed eggs from a variety of birds, including chickens, ducks, and geese. They often used eggs in appetizers, known as “gustatio,” and in other dishes.
They believed in starting their meals with an egg-based dish, a tradition encapsulated in the phrase “ab ovo usque ad mala” (from eggs to apples), indicating the beginning and end of a meal. Roman cookbooks like “Apicius” include several egg recipes, demonstrating their culinary significance.
Egypt
Ancient Egypt also saw the consumption of eggs, primarily from geese and ducks. Ducks were domesticated and kept for their eggs, meat, and feathers. Eggs were a staple in the diet and were often consumed boiled or used in other dishes.
Eggs were considered a nutritious and versatile food source, often featured in daily meals. While the primary protein sources for ancient Egyptians were fish and legumes, eggs were certainly part of their diet.
Hieroglyphics and ancient texts suggest that eggs were part of the diet, although not as prominently as in Greek and Roman cultures.
Middle Ages
During the Middle Ages, eggs continued to be a crucial part of the Mediterranean diet. In Mediterranean Europe, including regions like Italy, Spain, and France, eggs were a common food item. They were not only consumed by peasants but also featured in the diets of the wealthy.
In addition to chicken eggs, they also ate eggs from ducks, geese, and other birds. Monasteries and farms commonly raised these birds for their eggs, which were an important source of protein.
Medieval cookbooks, such as “The Forme of Cury” from England and “Libre del Coch” from Spain, include numerous egg recipes, highlighting their widespread use. Eggs were boiled, fried, poached, and used in sauces and custards.[3,4]
Do people in the Mediterranean eat a lot of eggs Nowadays?
In modern times, people in Mediterranean countries primarily consume chicken eggs. However, eggs from other birds, such as quails, ducks, and even ostriches, are still eaten, though less commonly. In Spain, for example, quail eggs are often used in tapas.
- In Spain, eggs are an essential ingredient in the popular dish “tortilla española,” a potato and egg omelet.
- Italians use eggs in various pasta dishes like “carbonara” and desserts such as “tiramisu.”
- In Greece, eggs are integral to dishes like “avgolemono,” a lemon-egg sauce used in soups and stews.
- North African countries, including Egypt and Morocco, incorporate eggs in tagines and other traditional dishes.
- In Cyprus, eggs are used in various local recipes, including “avgolemoni,” a lemon and egg soup.
- In North Africa, eggs are used in a variety of traditional dishes, such as shakshuka, a North African and Middle Eastern dish of poached eggs in a spicy tomato sauce.
How many eggs are allowed a week in the Mediterranean Diet?
In Ancient Greece, eggs were a common part of the diet, but not a staple food. They were typically consumed occasionally, often during special meals or festive occasions, and their consumption was more frequent among the wealthier classes.
The Romans had a more varied diet and included eggs more regularly. Eggs were used in appetizers, main courses, and desserts. They were a common ingredient in Roman cuisine, and their consumption was relatively frequent. Eggs from chickens, ducks, and geese were popular.
In Ancient Egypt, eggs, particularly from ducks and geese, were a regular part of the diet. They were consumed more frequently due to the domestication of these birds.
During the Middle Ages, egg consumption varied across different regions and social classes. Monasteries and rural households often kept chickens and other birds for eggs. Eggs were consumed more frequently during periods when meat was restricted, such as Lent. They were also used in baking and cooking, making them a regular part of the diet for many people.
Modern Times
In modern Spain, eggs are a common part of the diet and are consumed regularly. They are used in a variety of dishes, including traditional Spanish omelets, pastries, and as part of tapas. Eggs are eaten several times a week by many Spaniards.
In Italy, eggs are also consumed frequently. They are used in pasta dishes, frittatas, and baking. Italians often have eggs for breakfast or as part of light meals. Eggs are a staple in Italian cuisine and are consumed several times a week.
Similarly, in Greece, Cyprus, and North Africa, eggs are a regular part of the diet. They are commonly eaten for breakfast and included in various meals, with consumption several times a week.
Can I eat 5 Eggs a week?
Eating five eggs a week is generally considered safe and healthy for most people, especially when considering that ancient people in the Mediterranean area consumed even more eggs and maintained good health.
However, it’s important to take into account that their eggs were organic and free-range, which likely had a different nutritional profile compared to some of the eggs available today. For instance, free-range eggs are likely an excellent dietary source of omega-3 fatty acids.
Modern dietary guidelines typically support moderate egg consumption, as eggs are a rich source of high-quality protein, vitamins, and minerals. Keep in mind that eggs are among the few foods naturally high in vitamin B12 and vitamin D.
The cholesterol content in eggs has been a concern in the past, but recent research suggests that dietary cholesterol has a smaller impact on blood cholesterol levels than previously thought.
To ensure you are making a healthy choice, aim to consume organic and free-range eggs when possible, as these are more similar to what was consumed historically and may have better nutritional benefits.
Can I use Egg Substitutes in Mediterranean Cooking?
Yes, you can use egg substitutes in Mediterranean cooking. There are several alternatives to eggs that work well for those who are vegan or have allergies.
Here are some popular egg substitutes and how they can be used in various Mediterranean dishes:
Chickpea flour, also known as gram flour or besan, is an excellent egg substitute in many Mediterranean recipes. It’s particularly good for making frittatas and omelets. Mix chickpea flour with water and a pinch of turmeric for color, then cook as you would with eggs. Usage: 1/4 cup chickpea flour + 1/4 cup water = 1 egg
Flaxseed meal is a common egg substitute in baking and works well in dishes like falafel or as a binder in vegetable patties. Usage: 1 tablespoon flaxseed meal + 3 tablespoons water (let sit for a few minutes) = 1 egg
Silken tofu is a great egg replacement in creamy dishes and can be used to make scrambles, quiches, and even some desserts. Usage: 1/4 cup blended silken tofu = 1 egg
Aquafaba is the liquid from canned chickpeas and can be used as a direct egg white substitute. It’s ideal for meringues, macarons, and other dishes that require whipped egg whites. Usage: 3 tablespoons aquafaba = 1 egg. [BUY ON AMAZON]
Mashed bananas can be used in baking to replace eggs, providing moisture and binding. They work well in sweet recipes like cakes and muffins. Usage: 1/2 banana, mashed = 1 egg
Unsweetened applesauce can be used in baking to replace eggs, especially in cakes, muffins, and quick breads. Usage: 1/4 cup applesauce = 1 egg
A combination of baking powder, oil, and water can mimic the leavening and binding properties of eggs in baked goods. Usage: 1 teaspoon baking powder + 1 tablespoon oil + 2 tablespoons water = 1 egg
Dairy or non-dairy yogurt can be used as an egg substitute in baking, adding moisture and binding the ingredients together. Usage: 1/4 cup yogurt = 1 egg
| Dish Type | Egg Substitute |
|---|---|
| Omelets and Frittatas | Chickpea flour or silken tofu |
| Baking | Flaxseed meal, applesauce, bananas, or yogurt |
| Binding | Flaxseed meal or aquafaba (in recipes like falafel or vegetable patties) |
| Creamy Dishes | Silken tofu or blended chickpea flour (for creamy textures in dishes like quiches or sauces) |
Commercial Vegan Egg Replacer
Moreover, there are commercial vegan egg substitutes that work perfectly well in recipes.
While commercial plant-based egg substitutes can be used occasionally within a Mediterranean diet, it is advisable to prioritize more natural and whole-food alternatives whenever possible.
They often fall into the category of highly processed foods. The Mediterranean diet traditionally emphasizes whole, minimally processed foods, focusing on fresh fruits and vegetables, whole grains, legumes, nuts, seeds, and healthy fats like olive oil. This diet promotes natural and nutrient-dense ingredients, which are fundamental to its health benefits.
Substitutes like chickpea flour, silken tofu, flaxseed meal, and aquafaba not only align better with the Mediterranean diet principles but also provide additional nutritional benefits without the downsides of processed foods.
When Eggs are Consumed?
In the Mediterranean diet, eggs are typically consumed at various times throughout the day, depending on the meal and the country’s culinary traditions. Here is an overview of when eggs are commonly consumed in Mediterranean countries:
Breakfast
Italy: Eggs are sometimes consumed for breakfast, often as part of a light meal. This could include dishes like a simple fried or boiled egg, or incorporated into a frittata with vegetables.
Spain: In Spain, eggs are frequently part of breakfast dishes, such as the classic Spanish omelet (tortilla española), which includes eggs, potatoes, and onions. This dish can also be eaten at any time of the day.
Greece and Cyprus: Eggs are occasionally consumed for breakfast, either boiled or in simple preparations like scrambled eggs with feta cheese or tomatoes.
Lunch
Italy: Eggs are often included in lunch dishes, especially in the form of frittatas or as part of pasta dishes like carbonara.
Spain: Eggs can be a part of a tapas selection, eaten as a small plate during lunch. Dishes like huevos rotos (broken eggs with potatoes) are popular.
Greece and Cyprus: Eggs might be used in a variety of lunch dishes, including as a binding ingredient in vegetable patties or in traditional pies.
Dinner
Italy: Eggs might be used in lighter dinner options, such as in a vegetable frittata or an egg-based soup.
Spain: Eggs are less commonly a main component of dinner but can be part of tapas or lighter evening meals.
Greece and Cyprus: Similar to lunch, eggs can be part of various dishes for dinner, such as stuffed vegetables or in egg-lemon sauces for soups.
Special Occasions
In many Mediterranean cultures, eggs are also consumed during special occasions and religious holidays. For example, in Greece, dyed red eggs are a traditional part of the Easter celebration, symbolizing new life and resurrection.
What’s the best time of the day to eat Eggs?
The best time to consume eggs can vary depending on individual schedules, preferences, and nutritional needs. Some people may find that a protein-rich breakfast helps them start the day with energy and focus, while others may prefer eggs at lunch or dinner.
However, keep in mind that consuming eggs for breakfast can be particularly beneficial for weight loss. Eggs are high in protein, which helps to increase satiety and reduce overall calorie intake throughout the day. Studies have shown that a high-protein breakfast can lead to lower hunger levels and reduced calorie consumption at subsequent meals.[5]
Also, protein-rich foods like eggs can help stabilize blood sugar levels, reducing the risk of spikes and crashes that can lead to cravings and overeating.
Including eggs in lunch and dinner can also contribute to weight loss by providing a satisfying source of protein and healthy fats, which can help to regulate appetite and prevent overeating.
Eggs are nutrient-dense, providing high-quality protein, essential vitamins (such as B12 and D), and minerals (like selenium and iodine). Consuming eggs at various times of the day can help to ensure a balanced intake of these nutrients.
How to Incorporate Eggs Into the Mediterranean Diet?
Eggs can be a versatile and nutritious component of the Mediterranean diet, fitting seamlessly into various meals throughout the day. By combining eggs with other staple ingredients of the Mediterranean diet, you can enjoy a diverse and balanced menu that supports good health and culinary satisfaction.
Breakfast
Mediterranean Omelet: Ingredients: Eggs, spinach, tomatoes, onions, bell peppers, feta cheese, olives, and herbs like oregano or basil. Method: Sauté vegetables in olive oil, add beaten eggs, cook until set, and sprinkle with feta and herbs.
Shakshuka: Ingredients: Eggs, tomatoes, bell peppers, onions, garlic, cumin, paprika, and parsley. Method: Cook a tomato and pepper sauce, make wells in the sauce, crack eggs into wells, cover, and cook until eggs are poached.
Egg and Avocado Toast: Ingredients: Whole grain bread, ripe avocado, boiled or poached eggs, lemon juice, salt, pepper, and chili flakes. Method: Toast bread, mash avocado with lemon juice, top with sliced eggs, and season.
Lunch
Nicoise Salad: Ingredients: Hard-boiled eggs, mixed greens, tomatoes, green beans, olives, potatoes, tuna, and a vinaigrette. Method: Assemble ingredients on a bed of greens and drizzle with vinaigrette.
Egg and Vegetable Frittata: Ingredients: Eggs, zucchini, bell peppers, onions, cherry tomatoes, basil, and Parmesan cheese. Method: Sauté vegetables, add beaten eggs, cook until set, and sprinkle with cheese.
Stuffed Pita with Egg: Ingredients: Whole grain pita, boiled eggs, lettuce, cucumber, tomatoes, hummus, and tzatziki. Method: Slice pita, spread hummus inside, fill with vegetables and sliced eggs, and add a dollop of tzatziki.
Dinner
Mediterranean Quiche: Ingredients: Eggs, spinach, sun-dried tomatoes, feta cheese, onions, garlic, and whole wheat crust. Method: Prepare a quiche filling with sautéed spinach, sun-dried tomatoes, onions, and garlic mixed with beaten eggs and feta. Pour into crust and bake.
Egg and Vegetable Stir-Fry: Ingredients: Eggs, broccoli, bell peppers, snap peas, carrots, onions, garlic, ginger, soy sauce, and sesame oil. Method: Stir-fry vegetables and scramble eggs separately, combine, and season with soy sauce and sesame oil.
People around the Mediterranean Sea historically had only 2–3 meals a day.
Traditional Egg Recipes from the Mediterranean Region
Here are some traditional egg recipes from various Mediterranean regions, showcasing the diversity and richness of Mediterranean cuisine:
Shakshuka (North Africa)
A dish of poached eggs in a spicy tomato and pepper sauce, flavored with cumin, paprika, and garlic.
Tortilla Española (Spain): A Spanish omelet made with eggs, potatoes, and onions, cooked in olive oil.
Frittata (Italy): An Italian open-faced omelet with a variety of ingredients like cheese, vegetables, and meats.
Menemen (Turkey): Scrambled eggs cooked with tomatoes, green peppers, onions, and spices.
Eggplant Frittata (Italy): A frittata made with eggs and sautéed eggplant, often served as a light dinner or appetizer.
Moorish Eggs (Morocco): Hard-boiled eggs simmered in a sauce of tomatoes, onions, and spices like cumin and paprika.
Oeufs Cocotte (France): Baked eggs in ramekins with cream, cheese, and herbs, often served with crusty bread.
Greek Scramble (Greece): Scrambled eggs with tomatoes, feta cheese, and oregano.
Kuku Sabzi (Persian): A Persian herb frittata made with a variety of herbs, green onions, and sometimes walnuts and barberries.
Piperade (France): Scrambled eggs with onions, green peppers, and tomatoes, flavored with paprika.
Bourekas (Israel): Puff pastry filled with a mixture of hard-boiled eggs, potatoes, and spices, baked until golden brown.
Spanakopita (Greece): A savory pie filled with spinach, feta cheese, and eggs, wrapped in phyllo dough.
Lebanese Eggplant Omelet (Lebanon): An omelet filled with fried eggplant slices, often seasoned with garlic and herbs.
Provençal Baked Eggs (France): Eggs baked in a dish with tomatoes, olives, herbs, and sometimes anchovies.
Tunisia Brik (Tunisia): A thin pastry filled with a raw egg, tuna, capers, and parsley, then fried until crispy.
Eggs en Meurette (France): Poached eggs served in a red wine sauce with mushrooms, bacon, and onions.
Cilbir (Turkey): Poached eggs served over garlic yogurt, drizzled with melted butter and paprika.
Egg Lemon Soup (Avgolemono) (Greece): A classic Greek soup made with chicken broth, eggs, lemon juice, and rice or orzo.