Could Middle Eastern Be The New Mediterranean Diet? A Q&A With Joanne Zarife Of Zaatar W Zeit

As New Year’s resolutions shift focus to better health, Lebanese food offers a sustainable, delicious alternative to fleeting diet trends. Joanne Zarife, Business Director at Zaatar w Zeit, shares how this Mediterranean-inspired cuisine balances flavor and nutrition, helping Vancouverites stick to their wellness goals with ease. From vibrant salads to high-protein wraps, discover why Lebanese food is the ultimate 2025 resolution upgrade. —Noa Nichol

Why do you think Lebanese cuisine aligns so well with common New Year’s resolutions, particularly those focused on healthier eating?

Lebanese cuisine perfectly complements New Year’s resolutions for healthier eating, showcasing fresh, wholesome ingredients that deliver a balance of nutrition and indulgence. It’s the ideal way to start the year on a delicious and health-conscious note.

At Zaatar w Zeit, for instance, we bring traditional Lebanese flavors to life in a modern, health-conscious way. Our menu features nutrient-packed options like manousheh, dips, salads, and soups, ideal for those embracing mindful eating. Our street food staples, like freshly baked wraps, are reimagined to be healthier. Prepared with no added fats, lean proteins, and the freshest ingredients, they’re a delicious way to enjoy classic urban food without compromising your healthy eating goals.

Can you tell us more about how Lebanese food resembles the Mediterranean diet and why this is considered one of the healthiest ways to eat?

Lebanese food is considered one of the healthiest ways to eat because it emphasizes fresh, natural ingredients and balanced nutrition without preservatives or saturated fats. Rooted in the Mediterranean diet—renowned for heart health and overall well-being—it includes vegan, vegetarian, lactose-free, and gluten-friendly options.

Lebanese cuisine relies on nutrient-rich ingredients like vegetables, whole grains, lean proteins, and heart-healthy olive oil, all enhanced with fresh herbs and spices. Dishes such as hummus, tabbouleh, zaatar manousheh, and lentil soup are packed with fiber, vitamins, and minerals, providing nourishment without heaviness. Instead of processed ingredients, Lebanese food is flavored with simple, wholesome elements like garlic, lemon, spices, and fresh herbs.

Ultimately, Lebanese food supports heart health, digestion, and energy levels. It’s not just food—it’s a lifestyle of enjoying simple, honest ingredients that nourish the body and soul.

What are some key ingredients in Lebanese cuisine that contribute to its health benefits?

Lebanese cuisine is a treasure trove of healthy ingredients, celebrated not just for their flavors but also for their numerous health benefits. Olive oil, a staple in Lebanese cooking, is packed with antioxidants that support overall well-being. Fresh herbs like parsley, mint, and za’atar (thyme) bring anti-inflammatory properties to the table, while legumes such as lentils and chickpeas, along with whole grains, deliver a hearty dose of fiber and protein to aid digestion and boost heart health. Vibrant vegetables like tomatoes, cucumbers, and leafy greens are nutrient-rich yet low in calories, offering essential vitamins and minerals. Meanwhile, garlic and lemon contribute immune-boosting benefits, yogurt nurtures gut health, and nuts and seeds provide a source of healthy fats and protein. Together, these ingredients form the foundation of Lebanese dishes, creating meals that are as nourishing as they are delicious.

How does Zaatar w Zeit ensure its dishes remain both nutritious and delicious for Vancouverites looking to stick to their healthy eating goals?

Zaatar w Zeit is perfect for Vancouverites who are always on the lookout for healthier alternatives and need different diet options. We ensure our dishes are both nutritious and delicious by focusing on locally sourced, fresh, wholesome ingredients and mindful preparation. Whether it’s our freshly baked wraps, vibrant salads, dips, or manousheh, each dish is carefully crafted to satisfy cravings while helping Vancouverites stay on track with their healthy eating goals.

Many people believe healthy eating can be restrictive. How does Lebanese food balance indulgent flavors with health-conscious ingredients?

Lebanese food offers the perfect balance of indulgent flavors and health-conscious ingredients. By using fresh vegetables, legumes, lean proteins, and heart-healthy olive oil, Lebanese cuisine creates rich, satisfying dishes without being overly heavy. Items like hummus, tabbouleh, and manousheh are flavorful and indulgent, yet packed with nutrients. The use of aromatic herbs and spices ensure each dish is bursting with taste, while remaining light and wholesome.

For those who are new to Lebanese cuisine, what would you recommend as a must-try dish to experience the health benefits and authentic flavors?

For those new to Lebanese cuisine, our best-selling wraps—Chicken Shawarma, Chicken Tawouk, and the Mighty Kafta wrap—are an excellent introduction. These wraps have become Vancouver favourites, appealing to locals who appreciate authentic, ethnic-inspired options.

What sets our wraps apart is their burst of authentic Lebanese flavor, created with perfectly spiced marinades, fresh Lebanese additions like pickles, olives, and cucumbers, and proprietary sauces, all prepared without added fats or preservatives.

For a deeper dive, we’d also recommend our hummus dips, Levantine lentil soup, or the classic zaatar and cheese manousheh all showcasing the vibrant, wholesome flavors of Lebanese cuisine.

Lebanese cuisine often emphasizes fresh, plant-based ingredients. How do you cater to vegetarian or vegan diners at Zaatar w Zeit?

At Zaatar w Zeit we offer plenty of vegetarian and vegan options inspired by authentic Lebanese cuisine. Items like our hummus, tabbouleh, zaatar manousheh, baked falafel and lentil soup are packed with fresh, plant-based ingredients, making them perfect for anyone following a vegan or vegetarian diet.

What role do traditional spices and herbs play in the flavor and health benefits of Lebanese food?

Traditional spices and herbs are key to the flavor and health benefits of Lebanese food. Ingredients like zaatar, sumac, garlic, and mint offer both rich flavour, and multiple  health benefits. Zaatar is rich in antioxidants, while sumac supports digestion, and garlic is known for its immune-boosting properties. These spices and herbs not only elevate the flavor of dishes but also enrich their nutritional value, embodying the essence of Lebanese cuisine.

With busy lifestyles, many people struggle to find convenient, healthy food options. How does Zaatar w Zeit support on-the-go healthy eating for Vancouverites?

Zaatar w Zeit makes healthy eating easy for Vancouverites with quick, nutritious options. Our wraps are freshly made and baked in just 7 minutes, making us a go-to lunch spot for locals with limited time. We also offer grab-and-go options, including fresh salads, soups, and hummus dips, perfect for those on the move. Plus, we offer 50% off all unsold Grab n Go items after 7pm, highlighting our commitment to freshness and affordability as most Grab n Go  items are prepared daily.

As we head into 2025, what trends do you see emerging in healthy eating, and how does Lebanese cuisine fit into this evolving landscape?

As we head into 2025, we believe healthy eating trends will focus on more plant-based options, whole foods, and mindful eating. Lebanese cuisine aligns perfectly with these trends, offering nutrient-dense dishes rich in vegetables, grains, and healthy fats, while celebrating bold flavors without excessive fats or preservatives. These features make Lebanese cuisine a perfect choice for the rising demand for healthier and more sustainable eating options.