SOY SAUCE AND THE MEDITERRANEAN DIET It might seem incongruous to include soy sauce in recipes that embrace the plant-based traditions of Ikaria and the wider Mediterranean. But the truth is there’s also a large “Mediterrasian” trend afoot and chefs, at least in Greece, have been incorporating this ancient condiment into recipes for years now. Traditionally, soy sauce is prepared with soybeans, wheat, salt, and fermenting agents (mold or yeast). The mixture is left to ferment for eight months or more; then, it is pasteurized before it's bottled. The biggest drawback from a dietary perspective to soy sauce is that one tablespoon contains a whopping 900 mg of sodium. That said, you can opt for a light soy sauce (still high in sodium), and you can simply use it judiciously, enjoying its umami flavor once in a while. Some studies have shown that dark soy has antioxidant properties and can be anti-inflammatory as well.