In the beginning: a look back at 3,000 years of good nutrition - food matters - Brief Article - Recipe

In this age of new diets and modern research, the best eating plan may be one of the oldest. In Biblical times--from about 900 B.C. to 100 A.D., in the area of modern-day Israel, Jordan, Lebanon, Syria and Egypt--people subsisted mainly on whole grains, fruits, nuts, greens, legumes and olive oil, with only a bit of animal protein. Though the diet was a necessity--the lands were harsh, and many foods were hard to grow--the end result was a diet filled with fiber, lean protein, antioxidants and other nutrients. It was also a diet low in fat, sodium and cholesterol. So what would our ancestors have eaten? Probably some of the following healthy foods:

Wheat. Ancient bakeries attest to the importance of the loaf. In the early 1990s, a bakery from around 2575 B.C. was unearthed near the Giza Plateau in Egypt. The structure was so large, archaeologists estimated it could have baked bread for 30,000 people a day. Wheat is a high-fiber grain, loaded with B-vitamins and folic acid, which can help prevent heart disease and certain birth defects. In addition to bread, wheat was also included in salads with chopped herbs and spices, much like our modern-day tabbouleh.

Barley. Barley is mentioned 32 times in the Bible, a tribute to its importance, and its harvest was celebrated as a sign of spring. It was most often ground and made into porridge and cakes, or combined with wheat in bread. But as milling methods for wheat and other grains advanced, barley was associated with poverty and its use declined--which is unfortunate, since it's rich in vitamins, minerals, protein and fiber.

Grapes. Grapes and wine are mentioned many times in the Bible, and are still an important part of Christian and Jewish ritual. Wine was used not only as a beverage, but also as a healing compound; it was used to disinfect wounds and, mixed with myrrh, acted as a painkiller. Maybe ancient Israelis recognized its healing power--wine and red grapes are rich in resveratrol, an antioxidant that has been shown to protect the heart and fight cancer.

Figs and dates. One of the earliest cultivated fruits, figs, figured prominently in the Bible. In the Garden of Eden, Adam and Eve fashioned their first clothing from fig leaves, and dried figs were often threaded on strings and carried as food when traveling. Dates also appeared in Biblical cuisine, and probably provided the honey in the "land of milk and honey" references. Modern research has found that figs and dates are high in fiber and antioxidants, and figs contain an enzyme that is considered a digestive aid.

Pomegranates. In the Bible, pomegranates were considered a kind of sexual fruit, and were touted in the Song of Solomon to describe the beauty of the beloved. Because they aren't native to Israel, they were relatively pricey; in fact, King Solomon is reported to have cultivated a large pomegranate grove as a display of his wealth. Eaten whole or juiced, these delicate fruits are potent antioxidants, and some studies suggest pomegranate juice may contain almost three times the antioxidant ability of green tea or red wine.

Olives. References to the olive are scattered throughout the Bible: The olive branch was a symbol of peace brought to Noah after the Great Flood, and olive oil was poured into the wounds of the man on the road by the Good Samaritan. Considered a fruit, olives were eaten whole as food and pressed to make oil for cooking and medicinal uses. Today we know more about the healing benefits of olives and olive oil: They contain monounsaturated fatty acids, which can lower cholesterol levels and reduce the risk of cardiovascular disease.

Nuts and seeds. The walnut was also cultivated in King Solomon's garden. Almonds were highly prized for their fragrant oil, used for cooking and beauty preparations. Pistachios, grown in Syria, were carried by Jacob's son to Egypt as a special treat. Flaxseeds were pounded into oil and used in breads and nuts were often given as gifts or combined with honey, sesame seeds, dates or dried figs. Perhaps the popularity of these nuts and seeds is due to the fact that early Israelis recognized their health benefits: They're high in protein and essential fatty acids (EFAs) that protect the heart. Walnuts and almonds can help lower cholesterol levels, and flax contains omega-3 fatty acids, which help prevent heart disease, arthritis and symptoms of menopause.

Lentils. Lentils are the first seeds mentioned in the Bible and are one of the oldest edible plant foods known to man, with recorded use of them going back to the Bronze Age. In Genesis, Jacob gave Esau, in exchange for his birthright, a meal of red potage, probably a red lentil stew. Lentils and other beans were used as vegetables or ground and mixed with grain flour for bread. They're loaded with vitamins and minerals, protein and fiber, and can help lower cholesterol levels and stabilize blood sugar.

Bitter greens. Many of the vegetables mentioned in the Bible have been translated as "herbs," when they have more specific meanings. Bitter greens mentioned in the Bible include watercress, parsley, mint, mustard greens, endive, chicory, lettuce and dandelion greens. Herbs like dill, mint and cumin were also highly prized. In the Old Testament, Moses gave instructions to eat bitter greens with roasted meat, probably to aid in digestion -- bitter greens are high in calcium, cancer-preventive carotenoids and folic acid, and they're considered potent digestive tonics.

Classic Tabbouleh

Serves 6

1-1/2 cups bulgur (cracked wheat)
    2 large bunches parsley, minced
  1/2 cup packed fresh mint leaves, minced
    5 scallions, minced
  1/3 cup fresh lemon juice
    2 tablespoons olive oil
    1 teaspoon ground cumin

In a large mixing bowl, combine bulgur and enough warm water to cover. Let stand for 20 minutes, or until bulgur is soft. Drain well, pressing out excess water, and return to bowl. Add parsley, mint, scallions, lemon juice, olive oil and cumin to bulgur. Mix well. Season with salt and pepper, and let stand at room temperature for 30 minutes before serving.

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