‘Mesa’ is mainly composed of:‘Hommos’, which is a mix of chickpeas and sesame oil blended to a paste, ‘Moutabbal Batenjein’, a mix of eggplant and sesame oil, ‘Tabboulé’, the famous Lebanese salad composed of finely chopped parsley leaves, mint, tomatoes, onions and bulgur in an olive oil dressing, ‘Warak Arich’, rice and meat wrapped in grape vine leaves, ‘Khobz Markouk’, the localy prepared thin, wide and round pita bread, as well as other traditionally prepared breads and dishes that vary from region to region and restaurant to restaurant. Chunks of meat and chicken on a stick served with bread on which is spread hot sauce, tomatoes, onions and parley usually follows ‘mesa’ .
Lebanese were found by group of researchers from the American University of Beirut[
1] to consume more fat on a daily basis and less fish, vegetables and fruits than it is recommended. Eating healthy while at a Lebanese retaurant can be tricky and often something most of us wouldn’t like to do fearing it will hinder us from enjoying the meal. The truth is the meal will still be very tasty if a some things can be watched out for, here are a few recommendations. First, include vegetables in your meal. In all restaurants, a large platter of fresh vegetables is placed at the table containing tomatoes, fresh cucumbers, radishes, lettuces; do make use of it! Peel it, cut it, distribute it. Make vegetable distribution one of the sitting at the table’s standard operating procedures! Also, welcome the salads, whether ‘Fattouch’or ‘Tabboulé’ always say “yes” to the waiter standing behind you, proposing it to you. Second, choose grilled, steamed, broiled or boiled instead of fried. When the waiter asks you if you want grilled or fried fish or potatoes, always opt for grilled, it is tasty yet healthier than fried. Third, eat the red portion of the meat and stay away from animal fat. Most of us are tempted to eat the white chunks that accompany grilled meat which are animal fat, however, avoid them like plague! They will run through your digestive system and end up camping in you arteries, clogging the way to your valient red blood cell troops. Forth, eat fruits some time after the meal. Lebanese were found to consume less fruits than recommended and do include fruits in your diet, however, not directly after a large meal. Fruits are better digested when eaten alone as snacks. If it is a holiday, it is possible to wait for some time before eating fruits. Last but not least, stay attuned to your satiety cues, in one word, ask yourself often: am I full? Is my stomach distended? stop eating when you are full. Due to the profusion of good food, we often tend to forget this simple rule when in a Lebanese restaurant!
1- Nasreddine L, Hwalla N, Sibai A, Hamzé M, Parent-Massin D. Food consumption patterns in an adult urban population in Beirut, Lebanon. Public Health Nutr. 2006 Apr;9(2):194-203.
