A true Mediterranean diet that is full of fruits and vegetables, garlic, seafood, olive oil, lemon juices, and hearty grains can help fight against diabetes, cancer, heart disease, and cognitive decline. This type of diet can help you live a longer and healthier life, while also having the benefit of being delicious. Here are some specific health benefits of eating a Mediterranean diet.

When paired with regular exercise, a traditional Mediterranean diet can:

Protect against type 2 diabetes. Mediterranean food is rich in fiber, which helps to slow down digestion and prevent swings in blood sugar.

Prevent heart disease and strokes. One of the health benefits of garlic is that it helps to reduce cholesterol, which may lead to a lower risk of heart disease.

Reduce risk of Alzheimer’s. Research has shown that olive oil has beneficial effects on brain function, including the prevention of buildup of plaque in the brain cells that leads to Alzheimer’s disease.

Help with weight loss. A lot of the ingredients used in Mediterranean food, especially the lemon juices, help with weight loss. Lemon has been shown to reduce body weight.

Reduce the risk of Parkinson’s disease. Mediterranean food has high levels of antioxidants, which helps to prevent cells from undergoing oxidative stress, which helps to cut the risk of Parkinson’s disease by about 50%.

Increase longevity. With the reduction in all of these health ailments, following a Mediterranean diet can reduce your risk of death by 20% at any age.

How to Switch to a Mediterranean Diet

If you feel overwhelmed about the thought of changing how you eat, here are some helpful tips and dish ideas to get you started.

Eat plenty of vegetables. You can do this at home with an easy plate of sliced vegetables with some feta cheese, or you can try some traditional dishes such as Baba Ghanouj or Falafels.

Eat seafood every week. Fish such as halibut is rich in Omega-3 fatty acids, which has benefits for both brain and heart health. Try the Halibut Arabiata for a flavorful dish with great health benefits.

Eat a vegetarian meal once a week. Pick one or two nights each week and leave out the meat for your dinner. Dishes such as the Vegetarian Meza Platter or Tabouleh are popular choices for vegetarian meals.

Choose your drinks wisely. Rather than reaching for liquor drinks or multiple glasses of wine each night, opt for some healthy teas to go with your dinner. Some popular herbal teas are Jasmine Green, Ceylon, Apricot, and Passion Fruit.

Eating a Mediterranean diet is not only healthy, it is also filling and flavorful. Try some new dishes or pick an old favorite and enjoy a great tasting and healthy meal.

To start off 2017 on the right culinary mood, the chef of Aladdin Mediterranean Restaurant in San Diego recommends Chicken Tika Kebab, a fusion dish that is not only delicious but also very interesting in terms of its origin.

Chicken Tika Kebab is perfect for a healthy lunch or a light dinner enjoyed during the spring and summer months. This meal consists of two chicken kebab skewers served with fresh basmati rice, vine-ripe tomatoes, hummus, Lebanese salad, pita bread, and a side portion of garlic sauce. The kebabs are white meat chicken tenders marinated in a tika, also known as tikka, sauce and carefully broiled to a crispy and golden perfection.

The History of Chicken Tika Kebab

Although the word kebab comes from an Arabic term used to describe Persian recipes that called for grilling chunks of meat, chicken or lamb on skewers, cooking instruments to make kebabs dating more than 1,500 years BC have been found by archaeologists in Greece. Even philosophers and authors from Ancient Greece mentioned this method of cooking in their scrolls; therefore the origin of kebabs is certainly Mediterranean.

Turkish historians acknowledge that kebabs were popular in the royal courts of the Persian Empires; they were subsequently adopted by many Mediterranean cultures as a breakfast or lunch dish to enjoy with pita bread.

The chicken tika marinade happens to be popular in the United Kingdom, precisely in Scotland. In the 1970s, a restaurant that specialized in Indian and Pakistani dishes came up with the marinade by accident. A diner ordered a chicken curry, a dish that had already become popular across the UK by the 1960s. The diner complained that the curry was too dry; the chef fixed up the dish with tomato soup as well as a few spices and the result was an amazing combination.

After the accidental tika invention, Indian and Pakistani chefs in the UK started to experiment with a chicken marinade that included yogurt, tomato and other spices. The chicken was baked tandoori-style, covered with an elaborate masala sauce, and served over rice.

Chicken Tika in San Diego

Although the original tika recipe can be considered to be a British dish, the chicken tika kebab of Aladdin Cafe is a Mediterranean variation that puts the chicken tenders on skewers after they have been marinated. Other Aladdin Cafe meals prepared with the tika marinade include lamb kebab and shish kebab.

Since this is a Mediterranean-inspired dish, it can be enjoyed with iced tea, lemonade, a frosty lager style beer, blush wine, or Pinot Noir.

With the recent craze of healthy living, many people are forgoing the normal fast food lunch during the work day and looking for some higher quality food for a healthy lunch. To change up the routine of classic, American healthy dishes, it can be great to try other cuisines such as Middle Eastern food. At Aladdin Mediterranean Restaurant, there is a wide range of healthy food with options for everyone, including vegetarian food and vegan food.

Dolmas are one of the most popular Mediterranean appetizers available. In addition to being healthy, these delicious stuffed grape leaves, topped with lemon sauce, are a flavorful beginning to a great meal. These are also perfect for just an afternoon snack if you need to sneak away from the office for a little while.

It is also great to have the ability to eat different types of salads that are unique with a special twist on them. It is not common to find salads in restaurants that include passion fruit dressing, but at Aladdin’s, you can have a colorful salad of peppers, carrots, feta, tomatoes, red onions, shrimp, and pistachios with a tangy passion fruit dressing. This type of salad is definitely something that people come back for several times throughout the week, due to its health conscious method of delivering a wide range of nutrition to your body.

The wood fired pizzas are great to share with a group. These pizzas are freshly made and can be eaten in or ordered to take out. Their Mediterranean twist, such as the addition of their own special spice blend, or homemade tomato sauce, is perfect for lunch or dinner.

Aladdin’s also has more exotic offerings such as rice plates, Mediterranean sandwiches, and entrees. A popular vegetarian option is the Vegetarian Meza Platter. This includes a variety of popular Mediterranean items such as hummus, falafel, and fresh pita to satisfy the taste buds of people who prefer to eat vegetarian meals.

Aladdin’s is a very popular choice for corporate catering and work-related events. Catering is available to add flavor to your next business meeting or party. Aladdin’s also offers side items and desserts in order to ensure you have a wide range of selections at your next business event. People will be happy to come and see healthy options offered instead of typical fried or greasy food. This flavorful treat will please the office and clients alike.