The Mediterranean diet is a time-tested and proven way to improve your overall health. Not only does this diet overload your taste buds with some of the tastiest foods in the world, it’s also one of the most sustainable ways to lose weight, decrease inflammation, and live a healthier life.
The Mediterranean diet is one of the healthiest diets in existence. I wouldn’t really call it a diet as much as it’s a way of life. People living along the Mediterranean coast have been living this lifestyle for centuries. As a result, it has earned the reputation of being a powerful disease prevention tool.
So now let’s look at some of the amazing benefits that come with this amazing new way of life.
Table of Contents
Chapter 1: Mediterranean Diet Overview
Chapter 2: Mediterranean Diet And Weight Loss
Chapter 3: What You Can Eat: The Mediterranean Diet Food List
Chapter 4: Benefits Of The Mediterranean Diet
Chapter 5: Mediterranean Diet Recipes
Chapter 1: Mediterranean Diet Overview
What Exactly is the Mediterranean Diet?
The traditional foods that people used to eat in Greece, Crete, and southern Italy in the early 1960s are the basis for what is now called the Mediterranean diet. The meal plan, which consisted of what is locally grown or caught was considered a “poor man’s diet.”
The Mediterranean diet focuses on the consumption of high quantities of fruits and vegetables, a moderate amount of good fats found in olive oil and fatty fish, a good measure of whole grains, nuts, and seeds, snack options and an occasional meal of red meat and poultry.
A Brief History of Mediterranean Diet
The traditional Mediterranean diet is said to reflect the eating habits of people living the Greece, Crete, and southern Italy in the early part of the 1960s. While the diet was first introduced to the American public in 1975, it didn’t gain mainstream recognition until the 1990s.
The benefits of the Mediterranean diet were confirmed by the Seven Countries Study, which was published in 1970. A book-length report about the study followed and was made public in 1980.
By 2011, authors were acknowledging the benefits of the Mediterranean diet as a weight loss program, although it was considered more of a fad diet then.
Today, numerous studies and meta analysis have shown evidence supporting the effectiveness of the Mediterranean diet not just in losing weight but also for overall health.
Principle behind The Mediterranean Diet
It’s hard to imagine the early Mediterranean people eating what they ate with the goal of keeping off the pounds. Their diet was more likely influenced by what was available locally and those foods that required little to no preparation before being ready for consumption. Whatever the reason, the Mediterranean diet has been proven to be one of the healthiest ways of eating.
A well-proportioned diet
According to a study published in the Annual Review of Public Health in 2013, there is sufficient evidence to support the health benefits of diets “rich in plant sources of fats and protein, fish, nuts, whole grains, snack options and fruits and vegetables; that avoid partially hydrogenated fats; and that limit red meat and refined carbohydrates.”
Consuming large quantities of fruits and vegetables
We all know that eating fruits and vegetables is good for us. Specifically, consuming dietary fiber found in fruits and vegetables can lower the risk of cardiovascular disease and reduce the incidence of obesity.
The Holistic Approach
The benefits from the Mediterranean diet comes not just from the intake of good fats and lots of dietary fibers, it is also due to lifestyle factors, such as being physically active, spending time with family and friends, getting enough rest, realizing the importance of relaxing and de-stressing, and maintaining a generally happy disposition. The Mediterranean diet pyramid illustrates this concept.
Mediterranean Diet vs. Keto Diet
A variation of the Atkins diet, the Ketogenic diet is very high in fats, moderate in protein, and very low in carbs. The theory behind the keto diet is that the low carb diet puts your body in ketosis, which is a state where the body burns up all its carbohydrate stores and uses fat for energy instead.
The Mediterranean diet shares a lot of similarities with the keto diet, such as their positive health benefits as well as the emphasis on consuming whole foods and avoiding processed ones. However, the keto diet strictly forbids the consumption of even unrefined carbohydrates.
Mediterranean Diet vs. Low-Carb Diets
The Mediterranean diet promotes the consumption of carbohydrate-rich whole foods, such as fruits, vegetables, unrefined grains, and legumes, which is why many consider it a moderate- and even high-carb diet.
Low-carb diets like the Atkins diet restrict the consumption of carbs from all sources. This type of diet is believed to be effective because increased protein consumption can lead to decreased appetite and lower intake of calories.
However, lack of carbohydrates means the body will have to metabolize its own carbohydrate stores while metabolizing water at the same time. This results in rapid weight loss, which is mostly water weight and tends to slow down or reverse after several months.
Mediterranean Diet vs. Low-Fat Diets
The Mediterranean diet promotes the consumption of lots of good fats, such as extra virgin olive oil, fatty fish, and nuts. These food sources are rich in monounsaturated and polyunsaturated fats that have been shown to help in a weight loss program as long as calorie intake does not exceed the calories burned. Another benefit of consuming healthy fats is that it can protect from heart diseases.
Low-fat diets became popular since a gram of fat contains 9 calories while a gram of carbohydrates contains only 4. In theory, you can eat more without gaining weight as long as you limit your intake of fats. Yet, the low-fat diet way of eating tends to be less filling and less palatable than other types of diet, which makes it unappealing for long-term adherence. You also deprive yourself of the benefits that good fats have to offer.
Advantages of Mediterranean Diet
Apart from being packed with tasty and nutritious food, the Mediterranean diet offers many benefits.
Healthy weight loss
The Mediterranean diet can offer a realistic and healthy way to lose weight and to keep the extra weight off through a change in lifestyle. The diet focuses on the intake of healthy fats and high-quality proteins while keeping the consumption of carbohydrates low so you don’t feel hungry or deprived.
Protection from diabetes
The components of the Mediterranean diet help fight type 2 diabetes, metabolic syndrome, and other types of chronic inflammation. Experts believe that this is due to the diet’s ability to control excess insulin, a hormone that controls the levels of blood sugar in the body.
Reduced stress
Stress is a silent killer. It is one of the most common risk factors for many health problems like heart disease, obesity, and depression. The Mediterranean diet advocates that you spend time with other people for socialization. It also promotes exercising and spending time outdoors. All of these activities can help reduce stress.
Better mood
Whole grains, nuts, fruits, and veggies all help to keep you filled and in good disposition. Unlike other diets which limit your calorie intake and sometimes necessitate that you skip meals, the Mediterranean diet doesn’t make you grumpy and short-tempered because you are “hangry.”
Better heart health
Foods rich in monounsaturated fats and omega-3, which make up a bulk of the Mediterranean diet, have been linked to reducing the incidence of heart disease.
Improved cognitive health
Dopamine is an essential chemical that helps in thought processing, mood regulation, and proper body movements. When the brain is not getting adequate amounts of dopamine, cognitive disorders like Parkinson’s disease, Alzheimer’s disease, and dementia can occur. But, consuming healthy fats and probiotics help regulate the levels of dopamine in the body.
Cancer defense
Providing antioxidants, lowering inflammation, halting cell mutation by protecting DNA from damage, and delaying the growth of tumors are all benefits of the Mediterranean diet, which promotes the consumption of plenty of fruits and vegetables.
Glowing skin
Extra virgin olive oil, an important component of the Mediterranean diet, contains vitamin E and antioxidants that can promote radiant and glowing skin. Consuming a glass or two red wine daily can also contribute to healthy skin because resveratrol found in the wine has been shown to suppress the growth of cancer-causing bacteria.
Longevity
One of the reasons that drew the world’s attention to the Mediterranean diet is the low incidence of serious or chronic diseases, which leads to longer life. The longevity of people from the Mediterranean region is credited to the monounsaturated fats found in extra virgin olive oil and certain nuts and seeds.
Agility
Muscle weakness and frailty are some of the common consequences of aging. However, people who follow the Mediterranean diet have shown less diminished agility even in their advanced age.
Chapter 2: Mediterranean Diet And Weight Loss
Researchers including dietitian nutritionist studies conclude that a healthy diet and physical activity are essential to getting in shape. The 28-day Mediterranean diet does exactly that, targeting a combination of nutrition and exercise. “Mediterranean diet” refers to common dietary habits among countries that border the Mediterranean Sea. Although diets differ among these regions and countries, as a whole the traditional Mediterranean diet emphasizes fresh fruits and vegetables, whole grains, beans, nuts, seeds, snack options and herbs and spices. The main source of fat in the Mediterranean diet is extra virgin olive oil, a healthy monounsaturated fat. Poultry and dairy products such as cheese and greek yogurt are consumed in moderate amounts, and fish and seafood are eaten regularly. Red meat is eaten only on occasion.
This abundance of fresh foods translates to few hydrogenated oils and vast amounts of nutrients that benefit the body. In the Mediterranean, most fat intake comes from extra virgin olive oil, nuts and seeds, and fish, which provide large quantities of beneficial omega-3 fatty acids. Spices are used often and generously, so salt is not a necessary seasoning. These collective factors work to lower cholesterol and blood pressure, reducing the risk of heart disease.
Dietitian nutritionist studies around the world have tested the Mediterranean diet’s effectiveness with regard to a weight loss program. A Harvard study showed that the Mediterranean diet is superior to other weight-loss diets, including low-fat, low-carb diets, and even diets created by major health organizations. Another, the PREDIMED study (PREvención con DIeta MEDiterránea), found that body weight decreased in the study group of those consuming a Mediterranean diet. Research has also shown that this type of eating can reduce the risk for developing certain diseases and cancers and improve the health of individuals with diabetes.
Eat Like a Mediterranean
Kali orexi! That’s “bon appétit” at a Greek table, where dining is a cause for celebration. The Mediterranean diet traditionally includes fruits, vegetables, pasta, greek yogurt (and other dairy) and brown rice. As an example, Greeks eat very little red meat, but average nine servings a day of antioxidant-rich fruits and vegetables. Red meat is consumed only a few times a month, but Mediterraneans enjoy fish and poultry several times a week.
The grains consumed in the Mediterranean region are typically whole grains and usually contain very few unhealthy fats. Bread is an important part of this diet, but it is usually eaten plain or dipped in extra virgin olive oil or avocado oil. Extra virgin olive oil is also used for cooking, as is canola oil or avocado oil. Butter is not typically used. Mediterranean diet cooking uses a lot of herbs and spices instead of salt.
Nuts and seeds are another mainstay of the Mediterranean diet food list. Although they are high in fat, most of the fat is unsaturated. They’re also high in calories, but a handful a day packs a valuable nutrition and energy punch.
Water remains integral to most any diet, and the Mediterranean diet is no exception. Water goes hand in hand with the active lifestyle in the Mediterranean. Red wine can be enjoyed in moderation if desired. Beyond the food and drink, the traditional Mediterranean way of eating emphasizes the camaraderie of family or friends sharing the celebration.
Live Like a Mediterranean
Mediterranean people tend to be very active, but it’s not something they purposely seek out, like in a gym membership—it’s simply part of their lifestyle. Cultural differences, such as not having to rely on cars, and walking or biking for transportation, make for a naturally active lifestyle that boosts overall health. These people walk to the market, to visit friends and families, to their jobs, or just to take a stroll. Mediterraneans also possess a traditional love for nature—a trait that shines through in their produce-rich diet. They tend to spend a great deal of time outdoors, an easy task in the region’s temperate climate, and this naturally lends itself to a healthy lifestyle.
THE MEDITERRANEAN DIET PYRAMID
As illustrated in the pyramid, fresh fruits, greek yogurt (and dairy) and vegetables, whole grains such as whole-wheat bread, pasta, or rice, and extra virgin olive oil or avocado oil are important parts of every mediterranean diet food list. Foods enjoyed daily include nuts and seeds, cheese, or greek yogurt, and red wine. Fish, eggs, poultry, and legumes are consumed several times a week, and meat is restricted to a few times a month.
Americans are more likely to join a gym and schedule their activities. Most geographic areas of the United States, for example, are widespread and not conducive to commuting on foot. Americans tend to drive everywhere. But this aside, many Americans spend the bulk of their time indoors. Screen time is inordinate; it’s not uncommon for a person to work in front of a computer screen all day without getting up even once or twice to stretch. No wonder we feel like broken lawn chairs at the end of the day—stiff, sore, and not at all inclined to work out afterward.
This Mediterranean diet food list focuses on the tremendous impact that even a small amount of regular exercise can have on the metabolism and consequently, the ability to lose weight, keep it off, and feel great!
Kick-Start Your Mediterranean Diet
The Mediterranean diet food list and way of eating has been undertaken by people all around the world with great success. This diet contributes to weight loss, maintenance of healthy weight, and improved overall health by swapping out bad fats for nutrient-dense foods and making simple lifestyle adjustments.
Together we’ll explore the basics of the mediterranean diet food list, including how it relates to nutrition, exercise, and portion control, and how you can easily apply it to your lifestyle. You’ll learn how to shop and cook like a true yiayia. And although this book contains many Mediterranean specialties, you’ll quickly see that this cooking style isn’t so foreign. At its roots, the Mediterranean diet is about whole foods that come from the earth and are available in most grocery stores. It’s not exotic cooking—it’s good, healthy cooking!
Tackling Weight Loss
For many people, the word diet is synonymous with deprivation and an unhealthy way of eating. Thoughts of being hungry and missing out while watching others enjoy food can take the steam right out of your resolve to lose weight. There is no sacrifice with the Mediterranean diet—in fact, with its emphasis on feel-good ingredients and robust flavors, you may find yourself enjoying food more than ever before.
How Weight Loss Works
Despite all the dietitian nutritionist strategies out there, weight management still comes down to “calories in versus calories out.” Fad diets may promise that avoiding carbs or eating a soup full of cabbage is the secret to losing weight, but if you want to shed those pounds, it ultimately comes down to eating fewer calories than you burn.
Identifying Your Daily Caloric Intake
Calories are the energy in food. Our bodies constantly demand energy and need the calories from food to function. Energy from calories fuels our actions, whether we’re walking, driving a car, or just breathing.
Nutrients such as carbohydrates, fats, and proteins contain calories and are the body’s main energy sources. The calories we eat either convert to physical energy or get stored within our body as fat. If you want to lose weight, you can use these calories by reducing your caloric intake and drawing on these reserves for energy, or by increasing your physical activity and burning more calories than you consume.
Because 3,500 calories equals about 1 pound of fat, to lose 1 pound you need to burn 3,500 calories more than you take in.
So, in general, if you cut 500 calories from your typical diet each day, you’d lose about 1 pound a week (500 calories × 7 days = 3,500 calories). If you cut 1,000 calories a day, you would lose 2 pounds per week (1,000 calories × 7 = 7,000 calories).
An average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose 1 pound per week. An average man needs 2,500 calories to maintain his weight and 2,000 calories to lose 1 pound per week. This number can vary depending on factors including age, height, current weight, activity level, metabolic health, and more.
In my practice, I typically find that most people eat many more calories than they think they are eating. When asked to keep a food log, they often are amazed at how many extra calories they consume without thinking about it.
ALL ABOUT BMI AND BMR
Body mass index (BMI) is a measurement system to determine your weight to height proportion. It can help you see where you stand as you begin to formulate your weight-loss goals. To calculate your BMI, go to Webmd.com/diet/body-bmi-calculator.
The body needs a set number of calories just to stay alive and function normally. Your basal metabolic rate (BMR) is the amount of calories your body requires to perform life-sustaining functions, such as keeping your heart beating, breathing, and digesting food. These functions account for the largest amount of calories burned each day. Basically, BMR measures your metabolism or the amount of calories your body burns at rest. To calculate your BMR, visit Calculator.net/bmr-calculator.
All Calories Are Not Created Equal
While you’re losing weight on a limited-calorie daily meal plan, a balanced and nutritious variety of foods is integral to getting all the important nutrients. It’s important to note that 1,800 calories, for example, is not the same no matter what foods you eat. Focusing your attention on quality food and beverage choices ensures you get the most mileage from flavor, nutrition, and sustained energy. Some nutrients and foods specifically linked to weight loss include:
PROTEIN. Protein builds and repairs cells throughout the body. Additionally, increased protein intake has been positively associated with weight loss. According to a study published in the American Journal of Clinical Nutrition, increasing daily protein intake to account for 30 percent of your calories can reduce the total amount of calories you’ll eat over the course of the day. This is because protein tends to be filling and takes a long time to digest. Good sources of protein include beef, chicken, fish, turkey, pork, and tofu. Other sources of protein that fit well in the Mediterranean diet include quinoa, peas, nuts, beans, broccoli, and seeds.
FATS. Recent research shows that including good fats (e.g., those high in omega-3 fatty acids) in your diet can actually help you lose weight and keep it off. In fact, the Harvard School of Public Health recommends that about 20 percent of your daily calorie intake comes from healthy fat sources. These include nuts, such as almonds, walnuts, and hazelnuts, and seeds such as pumpkin, sunflower, and flax. Other good sources of healthy fat include avocado, oily fish such as salmon and anchovies, and extra virgin olive oil or avocado oil.
CARBOHYDRATES. Most Americans exceed their daily intake of carbs, which can lead to weight gain. The recommended daily intake of carbohydrates is about 40 percent of your total calories. Healthy sources include whole grains, such as quinoa and brown rice. Some other good choices, but not usually thought of as carbs, are fruits and starchy vegetables such as sweet potato and butternut squash.
VEGETABLES. The Mediterranean diet emphasizes vegetables in part because they are rich in nutrients, but also because they cook up deliciously through a variety of methods. They’re also loaded with fiber, which fills you up, aids in digestion, and keeps you healthy and satiated. Vegetables are a crucial part of this plan and should be enjoyed in abundance every day.
The benefits of maintaining a healthy weight far exceed just looking better. With a lighter load to bear and good nutrition fueling your body’s systems, your overall quality of life will improve in more ways than you ever dreamed!
Five Rules for Rapid Weight Loss
For the success of the Mediterranean Diet, you need to adhere to the following rules:
Rule #1: Ensure That You Focus On Plant-Based Foods
When preparing your meal plan, ensure that you that the seasonal fresh ingredients that include vegetables, fruits, whole grains, legumes, and nuts.
Rule #2: Adapt to Using Healthy Oil
When on a Mediterranean Diet, fats are very important. But ensure you are ingesting the correct ones by using natural oils instead of butter.
Rule #3: Get Good Protein Selections
Do not consume red meat or beef on a daily basis. Instead you can enjoy once a week. Get use to alternative sources like poultry, fish, eggs, or cheese.
Rule #4: Go Local and Ensure Your Ingredients Are Fresh
In the Mediterranean, nations experience different seasons. Most foods are grown locally and will always be fresh from the market or store. It ensures that your meals are prepared with the available ingredients depending on the season making them fresh and healthy.
Rule #5: Eat Smaller Amounts
To enjoy the rich, delicious, and healthy Mediterranean foods, control your intake. Eat small bites to ensure that you taste more food, ingest less and enjoy all the health benefits.
Chapter 3: What You Can Eat: The Mediterranean Diet Food List
What to Eat: Mediterranean Diet Food List
The Mediterranean diet way of eating is based on the food of several different regions, which means there are no specific types of food you should eat if you want to follow the diet.
However, according to studies and meta analysis, the Mediterranean diet food list focuses on unprocessed plants and animal food sources found locally in the area. It also includes fish and seafood as major components.
The following are examples of the specific whole foods you can consume under each food group:
Vegetables
Spinach, eggplant, artichokes, fennel, broccoli, tomatoes, cucumbers, cauliflower, Brussels sprouts, kale, carrots, and onions
Tubers
Potatoes, yam, sweet potatoes, and turnips
Legumes
Lentils, chickpeas, peanuts, beans, pulses, and peas
Herbs and spices
Basil, rosemary, mint, sage, oregano, parsley, garlic, pepper, cinnamon, and nutmeg
Fruits
Grapes, figs, pears, dates, oranges, bananas, apples, strawberries, peaches, and melons
Whole grains
Whole wheat, whole oats, rye, barley, buckwheat, brown rice, and corn
Nuts and seeds
Almonds, macadamia, walnuts, hazelnuts, pine nuts, cashew, sesame seeds, pumpkin seeds, and sunflower seeds
Healthy fats
Extra virgin olive oil, olives, avocado, and avocado oil
Fish and seafood
Salmon, tuna, mackerel, trout, sardines, squid, octopus, shrimp, crab, clams, oysters, and scallops
Dairy
Milk (sheep, goat, cow, etc.), greek yogurt, and cheese
Poultry and eggs
Chicken, quail, and duck
Red meat
Grass-fed beef
Foods to Avoid on the Mediterranean Diet
The Mediterranean diet food list and overall way of eating consists of food from whole/unprocessed ingredients found locally. Thus, you need to stay away from food that has undergone processing and contains high levels of sugar, trans fats, and refined oils.
Added Sugar
Candies, soda, fruit juice, sports drinks, ice cream, and canned fruits
Trans fats
Margarine, doughnuts, biscuits, crackers, and fried fast food
Refined oils
Canola, soybean, cottonseed, corn oil, and any oil that is labeled as hydrogenated and partially hydrogenated
Refined grains
White flour, white rice, white bread, and degermed corn flour
Processed meat
Hot dogs, processed sausages, bacon, canned meat, beef jerky
Advice on Eating Out While on the Mediterranean Diet
When following a certain diet, eating out can sometimes be a challenge. To keep your restaurant meals in line with the Mediterranean way of eating, your best bet is to stick to vegetarian options like mixed salads and grilled vegetables.
You could also order steamed fish or shellfish with very simple dressing or sauce of extra virgin olive oil, lemon or lime juice, and salt and pepper.
For other tips for eating out, check out this guideline:
• Avoid anything fried.
• Ditch the white bread, white rice, and white pasta.
• Instead of ordering beef, choose from fish, poultry, or lean pork.
• Ask for steam vegetables in place of side dishes like French fries, mashed potato, and macaroni salad.
• Eat slowly.
• Instead of pastry, order a plate of mixed fruits for dessert.
• Have a cup of coffee or tea but with very little to no sugar.
• Limit your alcoholic drinks to a maximum of two for the whole evening, and avoid mixes or drinks with added soda or fruit juice.
Some Advice on Drinking While on the Mediterranean Diet
Water
Being a calorie-free beverage, water is the drink of choice for the Mediterranean diet. This is because the body is made up mostly of water, which makes it essential in flushing toxins, maintaining bodily functions, and keeping the body hydrated in general.
While the recommended daily intake is six glasses per day, the amount a person needs to drink depends on several factors, such as body mass and composition, activity levels, as well as the environment.
Coffee and tea
Coffee is a huge part of the culture in some parts of the Mediterranean, which is why it’s a common beverage not just for breakfast but also after meals.
However, unlike the large-size coffees with added sugar and cream that many people today are used to drinking, coffees in the Mediterranean usually come in small cups, which means lower calories.
It should be noted, though, that too much caffeine is not healthy so it’s a good idea to limit your coffee intake to three cups daily.
Tea is not strictly a traditional Mediterranean drink. Nonetheless, its high levels of antioxidants, including polyphenols (also found in red wine) make tea a good part of the Mediterranean style of eating.
Wine and alcohol
While completely optional, drinking red wine in moderation is encouraged in the Mediterranean diet. This is largely due to the high levels of polyphenols in red wine, which is believed to lower levels of LDL (bad cholesterol) and raise levels of HDL (good cholesterol) in the blood.
Moreover, evidence suggests that the same effects on cholesterol are achieved when consuming white wine, beer, and other types of alcohol in moderation.
Fruit juices
Fruits are a major component of the Mediterranean diet and are often eaten at every meal. Apart from being high in vitamins and nutrients, fruits are also high in fiber, which aids in digestion and is essential in ensuring a healthy gut.
While fruit juices contain the nutritional goodness of whole fruits, they don’t factor in the Mediterranean meal plan since they are often high in calories and sugar but will less fiber when compared to the whole fruit.
Dairy
Dairy like milk and greek yogurt is a good addition to a Mediterranean diet food list. However, compared to water, milk and yogurt are high in calories so it is important to limit the intake.
It should also be noted that unlike the yogurt drinks that you may be used to, greek yogurt in the Mediterranean is not packed with sugar and other additives. In fact, the Greek Ariani is a type of yogurt drink that is diluted with water and salt.
Chapter 4: Benefits Of The Mediterranean Diet
The Mediterranean diet has been touted as one of the world’s best diets and lifestyles. The diet has been scientifically proven to be beneficial in numerous ways. This is mostly due to its emphasis on whole grains, high fiber intake, antioxidants, healthy fats, fish, fresh produce and moderate intake of red meat and alcohol.
By following our mediterranean diet food list, recipes, meal plan and weight loss guide, you will enjoy most meals with your family or loved ones as you can prepare most meals at home. Cooking together as a family and enjoying a glass of red wine afterward is the kind of lifestyle envisioned by the Mediterranean diet. This diet expects you to consume plenty of fresh produce that is non-starchy. You should aim for about 5 small meals throughout the day that include not just fresh produce but also some healthy oils. These oils can be from avocado, fish, nuts and seeds, or extra virgin olive oil. Your meals should also include lots of fish, eggs, and dairy protein such as greek yogurt or cheese.
Health Benefits of the Mediterranean Diet
The Mediterranean diet food list and meal plan is considered an ideal diet because you do not have to go to any extremes. You are able to enjoy a great quality of life and enjoy delicious, well-prepared foods that you and your loved ones will enjoy. You are allowed to eat regularly without skipping meals and so on. Once you incorporate the mediterranean diet food list into your life, you will shortly thereafter notice a lot of difference in your health and physical appearance. You should expect to notice a difference in your brain, heart health, and longevity.
1. The Mediterranean Diet Keeps You Agile with Age
The Mediterranean food list and ingredients that you consume contain a lot of useful minerals, vitamins, essential oils, and numerous other nutrients. Because of all these nutrients, you should expect to benefit in various ways. For instance, you will have a lower risk of conditions such as fragility and muscle weakness.
Senior citizens who follow this Mediterranean diet have shown rapid improvement in their health with stronger bones and more muscle than their peers. Their risk for such conditions can be reduced by up to 70% by simply switching to this diet. If you want to lead this lifestyle successfully into your later years, begin by eating plenty of fresh vegetables, fruits, lean proteins and healthy fats. These will keep your muscles supple and lean, your bones strong and your body agile.
2. The Mediterranean Diet is Excellent for a Healthy Heart
Heart and coronary conditions are much lower across the Mediterranean than in the United States and other parts of the world. This can be directly attributed to diet choices of the communities living around the Mediterranean. According to experts, the healthy oils from nuts, salmon, and olives are great for the heart. They promote heart health and circulation.
Dietary choices within the mediterranean diet also enhance good heart health. Remember that it is not just the food that you eat that matters but also what you drink. The Mediterranean diet also promotes an active lifestyle. It encourages physical activity as well as social support. A glass of wine taken occasionally and lots of healthy juices will support a healthy body and a healthy heart. Red wine has been linked to lower heart disease risks. However, you should limit your intake to about one or two glasses per day.
Moderate amounts of food is key to a healthy body. A good aspect to focus on is bad cholesterol. The Mediterranean diet food list also includes healthy oils that are great for the heart. It also helps to eliminate bad cholesterol that is often deposited in the arteries and causes cardiovascular problems.
3. It Protects against Type II Diabetes
Type II diabetes occurs when there is unregulated sugar in the blood. This often caused by excessive consumption of processed starch and high glycemic carbs. The Mediterranean diet has proven to be a lot more effective than all other diets in protecting against diabetes.
Scientists compared the Mediterranean diet food list against other diets that include vegan, vegetarian, high protein, high fiber, and numerous others. The results show that the Mediterranean diet is much more effective at combating diabetes compared to all others. Research scientists placed an emphasis on foods containing monounsaturated oils such as olive oil or avocado oil, fish such as salmon, vegetables, and fruits. These have been shown to lower cholesterol and blood sugar levels in people suffering from diabetes.
4. The Diet Reduces Chances of Developing Alzheimer’s Disease
The Mediterranean diet food list includes ingredients that improve blood sugar, lower cholesterol and the overall health of your cardiovascular system. All these benefits work together and reduce your risks or chances of suffering from conditions like Alzheimer’s.
There is research-based evidence that shows the Mediterranean diet helps protect against conditions like cognitive decline. This way, adults, especially seniors are able to limit the burden of illness and preserve or maintain their quality of life. Doctors advise patients to lead healthier lifestyles such as adopting the Mediterranean diet. Healthy eating habits, regular exercises, and keeping busy throughout the day all help in addressing conditions like dementia and similar cognitive conditions.
5. Lose Weight the Healthy Way
A lot of overweight and obese people struggle to lose weight. This is often because they do this the wrong way. Many opt for diets that are temporary or do not work. It is important to change lifestyle completely to enjoy the benefits inherent to the chosen lifestyle.
Losing weight through the Mediterranean diet comes in some ways. None of the recommended food items is actually fattening. All the carbs are low glycemic which means they are digested slowly and keep you feeling full longer. They do not contain any processed carbohydrates or starches or unhealthy oils.
To lose significant weight, start by incorporating the Mediterranean diet into your life and try to lead an active lifestyle. For instance, you can engage in regular exercises on a regular basis. Alternatively, you can take deliberate steps to be active such as using the stairs often and walking to the grocery store. Finally, maintain your portions with every meal. You should not overeat because this is often the main cause of obesity.
6. Mediterranean Diet Helps Fight Cancer
Research scientists have proven that the Mediterranean diet can help fight against cancer. It has clearly demonstrated that a proper eating plan based on this diet can actually lead to reduced risk of cancer as well as cancer-related deaths. The foods that constitute the Mediterranean diet food list such as olive oil, eggs, salmon, and others contain numerous nutrients including trace elements, selenium, antioxidants, omega-3 fatty acids and many more.
All these nutrients work together to eliminate toxins in the body and remove waste from the cells. Antioxidants are effective in combating free radicals most of which are thought to be a prelude to cancer. Mediterranean diet plays a major role in the prevention of cancer. This lifestyle, in particular, helps to prevent the development of radical cancers such as postmenopausal breast cancer.
7. Mediterranean Diet Enhances Relaxation
When you adopt the Mediterranean diet lifestyle, you should also adopt other aspects to fully benefit from it. This means spending more time with your family, cooking and eating together and engaging in other families as well. By spending quality time with people that you have, you will relax your mind and enhance the release of the feel-good hormone.
These hormones such as serotonin calm you down and help you to relax. Calming your nerves and heart enhances overall health and promote longevity. Basically, eating nutritious meals and relaxing your mind and body gives you a more relaxed lifestyle.
8. The Mediterranean Diet Helps Fight Inflammation in the Body
Inflammation occurs within the body. When this happens, you are at risk of various major illnesses and your health will be compromised. The good news is that the Mediterranean diet helps reduce inflammation in the body. Studies have indicated a reduction in intensity of inflammation markers in high-risk individuals.
Inflammation is often caused by exposure to oxidative stress. The antioxidants contained in the Mediterranean diet are able to combat oxidative stress successfully. You can improve this action by eating more foods that contain choline such as soybeans and egg yolks as well as spinach and beetroots.
9. Mediterranean Diet is Excellent for Your Skin
The Mediterranean diet is excellent for your skin. The skin is a crucial organ that serves numerous purposes like protecting other organs and eliminating waste. If you consume plenty of vegetables and fruit, foods rich in antioxidants, olive oil and lots of water, then you will soon love the look of your skin.
Tomatoes protect the skin against free radicals and even against skin cancers due to sun exposure. Red wine in moderation is also a part of the Mediterranean diet. It contains antioxidants that are useful for the skin.
10. Mediterranean Diet Halves your Chances of Suffering Parkinson’s Disease
Parkinson’s disease is a debilitating disease that affects quality of life in later years. Fortunately, the Mediterranean diet provides you with sufficient amounts of antioxidants. The levels of antioxidants in this diet will help you cut your risks by half. These are found mostly in the healthy fats, seafood dishes, vegetables, and fruits that you eat.
The antioxidants protect your cells from exposure to oxidative stress. Oxidative stress damages cells and this can result in the development of debilitating diseases like Parkinson’s.
11. Mediterranean Diet Protects Cognitive Health
The Mediterranean diet will help improve your cognitive ability. Scientists have proven that individuals who follow this diet have superior focus and attention as well as enhanced memory. The diet also enhances the brain’s language capabilities. This is important for those who wish to maintain brain function throughout life as well as fending off dementia in elderly persons. You will experience a considerable enhanced quality of life even in your old age.
12. Mediterranean Diet Helps Improve Mood
This diet, and associated lifestyle, offers plenty of brain promoting benefits. People suffering mental health challenges such as ADHD, depression, and anxiety will definitely benefit from the Mediterranean diet.
The issues of anxiety and other mental health conditions usually occur due to dopamine deficiency. Dopamine is the enzyme responsible for mood regulation. Following this diet regularly will enable your body produce this chemical and keep your brain happy and mood elevated.
13. Mediterranean Diet Can Help with Pain Relief
Whole grains and fiber rich foods that are common in the Mediterranean region are rich in nutrients such as magnesium. Fresh fruits and green leafy vegetables can also contribute to your pain management plan. Such a diet can also help you reduce dependence on pain killers. Your body will respond to pain differently because the diet also combats inflammation and helps minimize stress levels. It is very possible that your chronic pain could disappear thanks to the Mediterranean diet.
Chapter 5: Mediterranean Diet Recipes
Mediterranean Diet Breakfast
Scrambled Eggs and Spinach
Serves: 1
Preparation Time: 15 minutes
Ingredients
- 2 eggs
- 1 tsp butter
- 1 cup spinach leaves, shredded
- 2 baby plum tomatoes, chopped
- Salt and pepper to taste
Directions
- Heat the butter in a small pan. Add the spinach and tomatoes, until spinach has wilted.
- Whisk eggs and pour egg mixture into the pan with spinach and tomatoes. Scramble the mix with a fork. Once cooked through, season with salt and pepper and serve immediately.
Eggs and Avocado on Toast
Serves: 1
Preparation Time: 15 minutes
Ingredients
1 egg
1 slice whole meal bread
1/2 avocado, peeled and thinly sliced
Salt and pepper to taste
Directions
● In a small pan, boil the egg until medium soft (apx 8 mins).
● Toast the bread, and while still warm, lay the avocado slices on it. Use a knife to spread the avocado.
● When the egg is ready, remove the shell and cut into quarters. Place on top of the avocado. Add salt and pepper.
Spinach and Tomato Frittata
Serves: 2
Preparation Time: 15 minutes
Ingredients
6 eggs
1/2 cup skim milk
3 baby plum tomatoes, diced
1/2 cup Greek olives, halved and pitted
1 cup spinach leaves, chopped
1 tbsp feta, roughly crumbled
1 tsp dried oregano
1 tbsp extra virgin olive oil
Salt and pepper to taste
Directions
● Preheat oven to 400F
● Lightly whisk the eggs. Add remaining Ingredients and mix. Add salt and pepper. Grease an 8in flan dish and add the mixture. Bake for 20 mins or until eggs are set. Cut into wedges and serve hot or cold.
Greek Mashed Fava Beans
Serves: 2
Preparation Time: 20 minutes
Ingredients
16 oz can fava beans, rinsed and drained
1 slice whole-wheat bread
1/2 onion, finely chopped
2 cloves garlic minced
1 tsp cumin
2 lemons, juiced
1/2 cup water
1 tbsp extra virgin olive oil
Salt and pepper to taste
Directions
● Heat the oil in a pan and sauté onions for 2 mins. Add garlic and cumin and cook for another minute. Add the fava beans and water. Bring to a boil, then reduce heat, cover and cook for 10 mins. Remove lid and continue cooking until most of the liquid reduced.
● Pour the mixture into a mixing bowl and add the lemon juice. Crush the mixture into a chunky consistency with a potato masher.
● Serve with warm pita bread. For variety and a more substantial meal, top it with two hard-boiled eggs, quartered.
Mediterranean Fruit Salad
Serves: 2
Preparation Time: 15 minutes
Ingredients
3 persimmons, NOT soft ones
12oz grapes, cut in half
1 tbsp lemon juice
8 mint leaves very finely sliced
14oz sliced toasted almonds
Honey to taste.
Directions
Peel the persimmons then cut into wedges. In a bowl, combine with all other Ingredients and stir well.
Nutritional Value Per serving: Calories 159, Fat 4g (Sat 0g), Carbs32g, Fiber 5g, Protein 3g
Eggs and Salad Pita
Serves: 2
Preparation Time: 20 minutes
Ingredients
4 eggs, hard boiled
2 whole-wheat pita bread, halved.
1/2 cup of hummus. (recipe in Snacks)
1/2 cucumber, thinly sliced
2 tomatoes roughly chopped
Fresh ground black pepper to taste
Directions
Bring water to a boil and add the eggs, boil for approximately 7-8 minutes for hard-boiled. Warm the pita and with a sharp knife cut open pockets at the edge. Slice the eggs and sprinkle with pepper. Divide the hummus between the pitas and spread into the pocket. Add the egg slices, the tomatoes and cucumber.
Sardine and Egg Artichoke
Serves: 2
Preparation Time: 10 minutes
Ingredients
4oz can sardines in tomato sauce
5 tbsp canned artichoke hearts, chopped
2 eggs
1 cup green lettuce, shredded
Salt and pepper to taste
Directions
In a small bowl add sardines and artichokes, and mash into a lumpy paste. In a small oven dish, spread the sardine mix and break 2 eggs on top, careful not to burst the yokes. Sprinkle with salt and pepper and bake in oven for 10 mins. Serve on top of green lettuce.
Lemon Scone
Servings: 12
Preparation Time: 20 minutes
Ingredients
7 oz all purpose flour, (or half with whole wheat flour)
3oz butter
2 tbsp sugar
2 tsp baking soda
3 fl oz cup buttermilk
2 tsp lemon juice
1/2 tsp salt
Frosting
1 cup powdered sugar
1-2 tsp lemon juice
Directions
● Preheat oven to 400F
● In a large bowl, combine flour, baking soda, sugar and salt, and mix. Cut butter into small pieces, and with clean hands or in a pastry blender rub into the flour mix. It should resemble breadcrumbs. The lesser the handling- the better. Add lemon juice and buttermilk. Shape the dough into a ball and then flatten out on a floured surface to get the thickness you want. Cut into 12 even pieces. Place the scones onto a baking tray and bake for 12 mins.
● In a smaller bowl, add the powdered sugar and lemon juice, and mix until combined. Once the scones are done, drizzle this over them.
Nutritional Value per serving: Calories 175, Fat 4g (of which sat 3g); Carbs 3g, Fiber 1g, Protein 3g.
Zucchini Frittata
Servings: 4
Preparation Time: 25 minutes
Ingredients
2 zucchinis, sliced into rounds of 1/4 inch thick
2 oz goat cheese, crumbled
8 eggs
1 clove garlic, minced
2 tbsp milk
1 tbsp extra virgin olive oil
Salt and pepper to taste
Directions
● Heat the oil in a skillet, and sauté the zucchini and garlic for around 5 mins.
● In a large bowl, whisk the eggs and milk, adding salt and pepper. Stir into the zucchini mix. Top with cheese and bake for 10 mins.
● Leave to stand for 3 mins when firm; it should come out of the pan easier when cooled off.
● Cut into 4 wedges.
Nutritional Values per serving: Calories 134, Fat 8g (Sat 3g), Carbs 3g, Fiber 1g, Protein 12g.
Greek Yogurt and Figs
Servings: 4
Preparation Time: 15 minutes
Ingredients
8 oz fresh figs, halved
1/4 cup pistachios, finely chopped2 cups Greek yogurt
2 tbsp honey
1 tsp ground cinnamon
Directions
● In a skillet, heat 1 tbsp honey and place figs cut side down to cook for 5 mins.
● Serve with greek yogurt, sprinkled with cinnamon and nuts. Drizzle the remaining honey over the top.
Honey Greek Yogurt and Melon
Servings: 8
Preparation Time: 10 minutes
Ingredients
1 honeydew melon, cut into 16 wedges
3 cups plain Greek yogurt
1/2 cup fresh mint leaves, chopped
1/4 cup honey
Directions
● Place melon on a platter.
● Pour greek yogurt into a bowl, drizzle with honey then garnish with mint.
Nutty Oats and Apple
Servings: 1
Preparation Time: 10 minutes
Ingredients
1/4 cup of quick cooking oats
2 tbsp walnuts, chopped
1 tsp flax seed
3 tbsp honey
1/2 cup skim milk
Half of an apple, peeled and sliced
Directions
In a microwave-safe bowl, combine ALL Ingredients, and cook on high for 1 min. Remove and stir. Cook for another minute. Let stand for 1 min before serving.
Granola
Servings: 7
Preparation Time: 10 minutes
Ingredients
5 cups of rolled oats
1 cup coconut, shredded
1 cup almond slivers
1/4 cup honey
3 tbsp extra virgin olive oil
Directions
● Set the oven to 250F
● In a large bowl, combine the oats, almonds, shredded coconut and mix well. Add the oil and honey. Spread a thin layer over 2 flat oven trays, and bake for 90 minutes. Remove and stir every 20 mins. Allow to cool, before breaking up and storing in a sealed container.
Whole-wheat Pancakes
Servings: 6
Preparation Time: 15 minutes
Ingredients
1 cup of rolled oats
2 cups plain Greek yogurt
2 large eggs
1/2 cup whole-wheat flour
1 tsp baking soda
1 tbsp flax seed
2 tbsp honey
2 tbsp extra virgin olive oil
Directions
● Mix the oats, flour, baking soda and flax seed in a large bowl. Add greek yogurt, eggs, 1 tbsp oil and whisk until smooth. Let it rest for at least 20 mins (put in the fridge if longer).
● In a frying pan heat 1 tsp oil, and pour 1/4 cup of batter. Keep adding more oil if needed. Cook until it begins to firm, then flip and cook other side until brown, approx. 2 mins each side.
● Serve warm with greek yogurt and honey drizzled over. You can also include pieces of fruit.
Mediterranean Diet Snack Options and Sides
Power Pods & Hearty Hazelnuts with Mustard-y Mix
Preparation Time: 15-mins | Cooking Time: 15-mins
Yield: 4-servings | Serving Size: 1-cup
Ingredients:
1-lb. green beans, trimmed
3-tbsp extra virgin olive oil (divided)
2-tsp whole grain mustard
1-tbsp red wine vinegar
¼-tsp salt
¼-tsp ground pepper
¼-cup toasted hazelnuts, chopped
Directions:
1. Preheat your grill to high heat.
2. In a large mixing bowl, toss the green beans with a tablespoon of extra virgin olive oil. Place the beans in a grill basket. Grill for 8 minutes until charring a few spots, stirring occasionally.
3. Combine and whisk together the remaining oil, mustard, vinegar, salt, and pepper in the same mixing bowl. Add the grilled beans and toss to coat evenly.
4. To serve, top the side dish with hazelnuts.
Nutritional Values per Serving: Calories: 181 | Total Fats: 15g | Dietary Fiber: 9g | Carbohydrates: 9g | Protein: 3g
Peppery Potatoes (Batata Harra)
Preparation Time: 10-mins | Cooking Time: 18-mins
Yield: 4-servings | Serving Size: 1 cup
Ingredients:
4-pcs large potatoes, cubed
4-tbsp extra virgin olive oil (divided)
3-tbsp garlic, minced
½-cup coriander or cilantro, finely chopped
2-tbsp fresh lemon juice
1¾-tbsp paprika
2-tbsp parsley, minced
Salt to taste
Directions:
1. Place the potatoes in a microwave-safe dish. Pour over a tablespoon of extra virgin olive oil. Cover the dish tightly with plastic wrap. Heat the potatoes for seven minutes in your microwave to par-cook them.
2. Heat 2 tablespoons of extra virgin olive oil in a pan placed over medium-low heat. Add the garlic and cover. Cook for 3 minutes or just enough not to burn the garlic. Add the coriander, and cook 2 minutes. Transfer the garlic-coriander sauce in a bowl, and set aside.
3. In the same pan placed over medium heat, heat 1 tablespoon of extra virgin olive oil. Add the par-cooked potatoes. Do not stir! Cook for 3 minutes until browned, flipping once with a spatula. Continue cooking until browning all the sides.
4. Take out the potatoes and place them on a dish. Pour over the garlic-coriander sauce and lemon juice. Add the paprika, parsley, and salt. Toss gently to coat evenly.
Nutritional Values per Serving: Calories: 316.2 | Total Fats: 14.2g | Dietary Fiber: 7.7g | Carbohydrates: 45.2g | Protein: 4.5g
Turkey Spheroids with Tzatziki Sauce
Preparation Time: 10-mins | Cooking Time: 20-mins
Yield: 8-servings | Serving Size: 2-meatballs
Ingredients:
For the Meatballs:
2-lbs ground turkey
2-tsp salt
2-cups zucchini, grated
1-tbsp lemon juice
1-cup crumbled feta cheese
1½-tsp pepper
1½-tsp garlic powder
1½-tbsp oregano
¼-cup red onion, finely minced
For the Tzatziki Sauce:
1-tsp garlic powder
1-tsp dill
1-tbsp white vinegar
1-tbsp lemon juice
1-cup sour cream
½-cup grated cucumber
Salt and pepper
Directions:
1. Preheat your oven to 350 °F.
For the Meatballs:
2. Combine all the meatball ingredients in a large mixing bowl. Mix well until fully combined. Form the turkey mixture into spheroids, using ¼-cup of the mixture per spheroid.
3. Heat a non-stick skillet placed over high heat. Add the meatballs, and sear for 2 minutes, turning each meatball once until browned.
4. Transfer the meatballs in a baking sheet. Place the sheet in the oven, and bake for 15 minutes until the internal temperature reads 165 °F on a meat thermometer.
For the Tzatziki Sauce
5. Combine and whisk together all the sauce ingredients in a medium-sized mixing bowl. Mix well until fully combined. Refrigerate the sauce until ready to serve and eat.
Nutritional Values per Serving: Calories: 280 | Total Fats: 16g | Dietary Fiber: 1.7g | Carbohydrates: 5g | Protein: 26.6g
Cheesy Caprese Salad Skewers
Preparation Time: 15-mins | Cooking Time: 0-mins
Yield: 10-servings | Serving Size: 2-skewers
Ingredients:
8-oz cherry tomatoes, sliced in half
A handful of fresh basil leaves, rinsed and drained
1-lb fresh mozzarella, cut into bite-sized slices
Balsamic vinegar
Extra virgin olive oil
Freshly ground black pepper
Toothpicks
Directions:
1. Sandwich a folded basil leaf and mozzarella cheese between the halves of tomato onto a toothpick.
2. Drizzle with extra virgin olive oil and balsamic vinegar each skewer. To serve, sprinkle with freshly ground black pepper.
Nutritional Values per Serving: Calories: 94 | Total Fats: 3.7g | Dietary Fiber: 2g | Carbohydrates: 15.4g | Protein: 2.1g
Leafy Lacinato Tuscan Treat
Preparation Time: 10-mins | Cooking Time: 0-mins
Yield: one serving | Serving Size: 3-wraps
Ingredients:
1-tsp Dijon mustard
1-tbsp light mayonnaise
3-pcs medium-sized Lacinato kale leaves
3-oz. cooked chicken breast, thinly sliced
6-bulbs red onion, thinly sliced
1-pc apple, cut into 9-slices
Directions:
1. Combine the mustard and mayonnaise in a small mixing bowl. Mix well until fully combined.
2. Spread the mixture generously on each of the kale leaves. Top each leaf with 1-oz. chicken slices, 3-apple slices, and 2-red onion slices. Roll each kale leaf into a wrap.
TIP: Refrigerate the dish for up to 1-day if you want to make this recipe ahead.
Nutritional Values per Serving: Calories: 370 | Total Fats: 14g | Dietary Fiber: 6g | Carbohydrates: 29g | Protein: 29g
Greek Guacamole Hybrid Hummus
Preparation Time: 10-mins | Cooking Time: 0-mins
Yield: 1-servings | Serving Size: 1-unit
Ingredients:
1-15 oz. canned chickpeas, no added salt
1-pc ripe avocado, pitted and halved
¼-cup tahini paste
1-cup fresh cilantro leaves
¼-cup lemon juice
1-tsp ground cumin
¼-cup extra virgin olive oil
1-clove garlic
½ tsp salt
Directions:
1. Drain the chickpeas and reserve 2-tablespoons of the liquid. Pour the reserved liquid in your food processor and add in the drained chickpeas.
2. Add the avocado, tahini, cilantro, lemon juice, cumin, oil, garlic, and salt. Puree the mixture into a smooth consistency.
3. Serve with pita chips, veggie chips, or crudités.
Nutritional Values per Serving: Calories: 156 | Total Fats: 12g | Dietary Fiber: 3g | Carbohydrates: 0g | Protein: 3g
Mediterranean Diet Chicken Recipes
Italian Chicken
Serves: 6
Preparation time: 30 minutes
Ingredients:
1 carrot, chopped
1/2 lb. mushrooms
8 chicken thighs
1 cup tomato sauce
3 cloves garlic, crushed
Directions
1) Season the chicken with salt and pepper.
2) Cover and marinate for 30 minutes.
3) Press the saute setting in the Instant Pot.
4) Add 1 tablespoon of ghee.
5) Cook the carrots and mushrooms until soft.
6) Add the tomato sauce and garlic.
7) Add the chicken, tomatoes and olives.
8) Cook and mix well.
9) Seal the pot. Set it to manual. Cook at high pressure for 10 minutes.
10)Release the pressure naturally.
Serving Suggestion: Garnish with fresh basil and parsley leaves.
Lemon Garlic Chicken
Serves: 6
Preparation time: 1 hour and 20 minutes
Ingredients:
6 chicken breast fillets
3 tablespoons extra virgin olive oil
1 tablespoon lemon juice
3 cloves garlic, crushed and minced
2 teaspoon dried parsley
Directions
1) Marinate the chicken breast fillets in a mixture of extra virgin olive oil, lemon juice, garlic, parsley, and a pinch of salt and pepper.
2) Let sit for 1 hour covered in the refrigerator.
3) Press the saute setting in the Instant Pot.
4) Pour in the vegetable oil.
5) Cook the chicken for 5 minutes per side or until fully cooked.
Chicken with Salsa & Cilantro
Serves: 6
Preparation time: 30 minutes
Ingredients:
1 ½ lb. chicken breast fillets
2 cups salsa verde
1 teaspoon garlic, minced
1 teaspoon cumin
2 tablespoons fresh cilantro, chopped
Directions
1) Put the chicken breast fillets inside the Instant Pot.
2) Pour the salsa, garlic and cumin on top.
3) Seal the pot.
4) Set it to poultry.
5) Release the pressure quickly.
6) Remove the chicken and shred.
7) Put it back to the pot.
8) Stir in the cilantro.
Chicken & Rice
Serves: 8
Preparation time: 50 minutes
Ingredients:
1 whole chicken, sliced into smaller pieces.
2 tablespoons dry Greek seasoning
1 1/2 cups long grain white rice
1 cup chopped parsley
Direction:
1) Coat the chicken with the seasoning mix.
2) Add 2 cups of water to the Instant Pot.
3) Add the chicken inside.
4) Seal the pot.
5) Choose manual mode.
6) Cook at high pressure for 30 minutes.
7) Release the pressure naturally.
8) Lift the chicken and place on a baking sheet.
9) Bake in the oven for 5 minutes or until skin is crispy.
10)While waiting, strain the broth from the Instant Pot to remove the chicken residue.
11) Add the rice.
12)Seal the pot.
13)Set it to rice function.
14)Fluff the rice and serve with the chicken.
Chicken Shawarma
Serves: 8
Preparation time: 30 minutes
Ingredients:
2 lb. chicken breast, sliced into strips
1 teaspoon paprika
1 teaspoon ground cumin
1/4 teaspoon granulated garlic
1/2 teaspoon turmeric
1/4 teaspoon ground allspice
Direction:
1) Season the chicken with the spices, and a little salt and pepper.
2) Pour 1 cup chicken broth to the pot.
3) Seal the pot.
4) Choose poultry setting.
5) Cook for 15 minutes.
6) Release the pressure naturally.
Mediterranean Chicken
Serves: 6
Preparation time: 20 minutes
Ingredients:
2 lb. chicken breast fillet, sliced into strips
Wine mixture (1/4 cup white wine mixed with 3 tablespoons red wine)
2 tablespoons light brown sugar
1 1/2 teaspoons dried oregano
6 garlic cloves, chopped
Direction:
1) Pour in the wine mixture to the Instant Pot.
2) Stir in the rest of the ingredients.
3) Toss the chicken to coat evenly.
4) Seal the pot.
5) Set it to high pressure.
6) Cook for 10 minutes.
7) Release the pressure naturally.
Lime Chicken with Black Beans
Serves: 8
Preparation time: 30 minutes
Ingredients:
8 chicken thighs (boneless and skinless)
3 tablespoons lime juice
1 cup black beans
1 cup canned tomatoes
4 teaspoons garlic powder
Direction:
1) Marinate the chicken in a mixture of lime juice and garlic powder.
2) Add the chicken to the Instant Pot.
3) Pour the tomatoes on top of the chicken.
4) Seal the pot.
5) Set it to manual.
6) Cook at high pressure for 10 minutes.
7) Release the pressure naturally.
8) Stir in the black beans.
9) Press saute to simmer until black beans are cooked.
Mediterranean Chicken Wings
Serves: 4
Preparation time: 1 hour and 20 minutes
Ingredients:
8 chicken wings
1 tablespoon garlic puree
2 tablespoons mixed dried herbs (tarragon, oregano and basil)
1 tablespoon chicken seasoning
Direction
1) In a bowl, mix the garlic puree, herbs and seasoning.
2) Marinate the chicken in this mixture for 1 hour.
3) Add 1 tablespoon of coconut oil into the Instant Pot.
4) Set it to saute.
5) Cook the chicken until brown on both sides.
6) Remove and set aside.
7) Add 1 cup of water to the pot.
8) Place steamer basket inside.
9) Put the chicken on top of the basket.
10)Seal the pot.
11) Set it to manual and cook at high pressure for 10 minutes.
12)Release the pressure naturally.
Honey Balsamic Chicken
Serves: 10
Preparation time: 1 hour
Ingredients:
1/4 cup honey
1/2 cup balsamic vinegar
1/4 cup soy sauce
2 cloves garlic minced
10 chicken drumsticks
Direction:
1) Mix the honey, vinegar, soy sauce and garlic in a bowl.
2) Marinate the chicken in the sauce for 30 minutes.
3) Cover the pot.
4) Set it to manual.
5) Cook at high pressure for 10 minutes.
6) Release the pressure quickly.
7) Choose the saute button to thicken the sauce.
Turkey Verde with Brown Rice
Serves: 5
Preparation time: 30 minutes
Ingredients:
2/3 cup chicken broth
1 1/4 cup brown rice
1 1/2 lb. turkey tenderloins
1 onion, sliced
1/2 cup salsa verde
Direction:
1) Add the chicken broth and rice to the Instant Pot.
2) Top with the turkey, onion and salsa.
3) Cover the pot.
4) Set it to manual.
5) Cook at high pressure for 18 minutes.
6) Release the pressure naturally.
7) Wait for 8 minutes before opening the pot.
Mediterranean Diet Seafood Recipes
Lemon Pepper Salmon
Serves: 4
Preparation time: 15 minutes
Ingredients:
4 salmon fillets
Mixed sprigs of dill, basil, tarragon and parsley
4 slices lemon
1 zucchini, sliced into strips
1 carrot, sliced into strips
Direction
1) Add 1 cup of water in the Instant Pot.
2) Add the sprigs of herbs in the water.
3) Place the steamer basket inside.
4) Put the salmon on top of the basket.
5) Drizzle with a tablespoon of extra virgin olive oil.
6) Season with salt and pepper.
7) Top with lemon slices. Cover the pot and set it to steam.
8) Adjust time to 3 minutes.
9) Release the pressure quickly.
10)Transfer the fish to a place and discard the lemon slices.
11)Saute the vegetables in the Instant pot for 2minutes.
12)Serve the salmon with the veggies.
Mediterranean Cod
Serves: 6
Preparation time: 20 minutes
Ingredients:
6 cod fillets
1 onion, sliced
1 tablespoon lemon juice
1 teaspoon oregano
28 oz. canned diced tomatoes
Direction:
1) Season the cod with salt and pepper.
2) Add 2 tablespoons extra virgin olive oil into the Instant Pot.
3) Set it to saute.
4) Add the cod and cook for 3 minutes per side.
5) Add the rest of the ingredients. Mix well.
6) Cover the pot.
7) Choose manual function.
8) Cook at high pressure for 5 minutes.
9) Release the pressure quickly.
10)Pour the sauce over the cod before serving.
Shrimp with Tomatoes & Feta
Serves: 4
Preparation time: 20 minutes
Ingredients:
2 tablespoons butter
1 tablespoon garlic, minced
1 lb. shrimp, peeled and deveined
14 oz. canned crushed tomatoes
1 cup feta cheese, crumbled
Preparation:
1) Set the Instant Pot to saute.
2) Add the butter.
3) Wait for it to melt.
4) Add the garlic and cook until fragrant.
5) Add the shrimp and tomatoes.
6) Seal the pot.
7) Set it to manual.
8) Cook at low pressure for 1 minute.
9) Release the pressure quickly.
10) Top with the feta cheese.
Mussels in Garlic Butter Sauce
Serves: 4
Preparation time: 20 minutes
Ingredients:
2 tablespoons butter
4 cloves garlic, minced
1/2 cup broth
1/2 cup white wine
2 lb. mussels, cleaned and beard removed
Preparation:
1) Add the butter and garlic in the Instant Pot.
2) Switch it to saute.
3) Cook until fragrant.
4) Pour in the broth and wine.
5) Add the mussels.
6) Cover the pot.
7) Set it to manual.
8) Cook at high pressure for 5 minutes.
9) Release the pressure quickly.
Fish Stew with Tomatoes & Olives
Serves: 4
Preparation time: 15 minutes
Ingredients:
1 1/2 lb. halibut fillet
4 cloves garlic, minced
1 cup cherry tomatoes, sliced in half
3 cups tomato soup
1 cup green olives, pitted and sliced
Preparation:
1) Season the fish with salt and pepper.
2) Pour 1 tablespoon extra virgin olive oil into the Instant Pot.
3) Add the garlic and cook until fragrant.
4) Add the fish.
5) Cook for 3 minutes per side.
6) Add the rest of the ingredients.
7) Cover the pot.
8) Select manual function.
9) Cook at low pressure for 3 minutes.
10)Release the pressure quickly.
Rosemary Salmon
Categories:
Serves: 3
Preparation time: 20 minutes
Ingredients:
1 lb. salmon fillets
10 oz. fresh asparagus
1 sprig fresh rosemary
1/2 cup cherry tomatoes, sliced in half
Dressing (mixture of 1 tablespoon extra virgin olive oil and 1 tablespoon lemon juice)
Preparation:
1) Add 1 cup of water into the Instant Pot.
2) Place the steamer rack inside.
3) Put the salmon fillets on the rack.
4) Add the rosemary and asparagus on top of the salmon.
5) Cover the pot.
6) Select manual setting.
7) Cook at high pressure for 3 minutes.
8) Release the pressure quickly.
9) Transfer to a plate.
10)Place the tomatoes on the side.
11)Drizzle with the dressing.
Salmon with Tahini Sauce
Serves: 2
Preparation time: 10 minutes
Ingredients:
1 lb. salmon fillets
3 tablespoons tahini sauce
2 lemon slices
2 sprigs fresh rosemary
Preparation:
1) Add the water to the Instant Pot.
2) Place a steamer basket inside.
3) Put the salmon on top of the basket.
4) Season with salt and pepper.
5) Place rosemary and lemon slice on top.
6) Cover the pot.
7) Set it to manual.
8) Cook at high pressure for 3 minutes.
9) Release the pressure quickly.
10)Drizzle the tahini sauce on top before serving.
Fish & Potatoes
Serves: 4
Preparation time: 15 minutes
Ingredients:
1 lb. cod fillets, sliced into strips.
1 onion, chopped
1 lb. potatoes, sliced into cubes
4 cups vegetable broth
1 teaspoon old bay seasoning
Preparation:
1) Season the salmon fillets with salt and pepper.
2) Pour 1 tablespoon extra virgin olive oil in the Instant Pot.
3) Add the onion.
4) Cook for 3 minutes.
5) Add the salmon and cook for 1 minute per side.
6) Pour in the broth and add the potatoes and seasoning.
7) Seal the pot.
8) Turn it to manual.
9) Cook at high pressure for 3 minutes.
10)Release the pressure quickly.
Sauteed Shrimp with Garlic Couscous
Serves: 4
Preparation time: 10 minutes
Ingredients:
1 lb. shrimp, peeled and de-veined
1/2 cup fresh chives, chopped
1/2 cup fresh parsley, chopped
1 tablespoon scallions, chopped
10 oz. garlic flavored couscous
Preparation:
1) Choose saute function in the Instant Pot.
2) Add 2 tablespoons of olive oil.
3) Add the shrimp and herbs.
4) Cook for 3 minutes, stirring frequently.
5) Serve with the couscous.
Salmon with Garlic & Basil Potatoes
Serves: 4
Preparation time: 10 minutes
Ingredients:
1 lb. baby potatoes
4 tablespoons butter, divided
4 salmon fillets
4 cloves garlic, minced
1 teaspoon dried basil
Preparation:
1) Put the potatoes in the Instant Pot.
2) Add 1 cup water and half of the butter.
3) Season with salt and pepper.
4) Put the steamer rack inside the pot, over the potatoes.
5) Sprinkle both sides of salmon with salt and pepper.
6) Seal the pot and set it to manual. Cook at high pressure for 3 minutes.
7) Transfer the salmon to a plate.
8) Remove the potatoes and slice each in half.
9) Add the remaining butter to the pot.
10)Add the garlic and cook until fragrant.
11)Put the potatoes back to the pot.
12)Sprinkle with basil leaves.
13)Cook for 1 minute.
14)Serve salmon with potatoes.
Mediterranean Fish Fillet
Serves: 4
Preparation time: 15 minutes
Ingredients:
4 white fish fillets
1 lb. cherry tomatoes, sliced in half
1 cup black olives
1 clove garlic, crushed
2 tablespoons fresh thyme, chopped
Preparation:
1) Add 2 cups of water in the Instant Pot.
2) Place the steamer rack inside.
3) Place half of the tomatoes in a heat proof bowl.
4) Add the fish fillet on top.
5) Cover the fish with the remaining tomatoes.
6) Add a dash of olive oil and a little bit of salt.
7) Place the crushed garlic on top.
8) Cover the pot.
9) Choose manual function.
10)Cook at low pressure for 8 minutes.
11) Release the pressure naturally.
12)Sprinkle thyme and olives on top before serving.
Mediterranean Fish Dinner
Serves: 4
Preparation time: 30 minutes
Ingredients:
1/2 cup dry white wine
4 halibut fillets
1 cup cherry tomatoes
1 onion, sliced
2 tablespoons capers
Preparation:
1) Put all the ingredients inside the Instant Pot.
2) Cover the pot.
3) Set it to manual.
4) Cook at high pressure for 5 minutes.
5) Release the pressure quickly.
Fish with Pesto Pasta
Serves: 8
Preparation time: 15 minutes
Ingredients:
16 oz. dry pasta
2 cups pesto sauce
1/2 cup heavy cream
12 oz. cooked salmon, broken into flakes
Preparation:
1) Add the pasta and 4 cups of water into the Instant Pot.
2) Cover the pot.
3) Press manual.
4) Cook at high pressure for 4 minutes.
5) Release the pressure quickly.
6) Remove the pasta.
7) Toss the pasta in pesto sauce and cream.
8) Top with the salmon flakes.
Mediterranean Diet Vegan and Vegetarian Recipes
Vegetarian Mac & Cheese
Serves: 10
Preparation time: 30 minutes
Ingredients:
2 cups frozen mixed vegetables
16 oz. elbow macaroni pasta
1 teaspoon garlic powder
1 cup cheddar, shredded
1 cup milk
Preparation:
1) Pour 4 cups of water into the Instant Pot.
2) Add the pasta, garlic powder and a little bit of salt and pepper.
3) Mix well.
4) Seal the pot and set it to manual.
5) Cook at high pressure for 4 minutes.
6) Release the pressure quickly.
7) Stir in the vegetables, cheddar and milk.
8) Cover the pot.
9) Press saute.
10)Simmer until the vegetables have softened.
Mediterranean Couscous Salad
Serves: 6
Preparation time: 50 minutes
Ingredients:
2 cups couscous
1 cucumber, diced
2 tomatoes, diced
1 tablespoon lemon juice
Preparation:
1) Select the saute function in the Instant Pot.
2) Add 2 tablespoons of olive oil.
3) Add the couscous.
4) Cook for 2 minutes.
5) Pour in 4 cups water.
6) Add a little bit of salt.
7) Close the pot.
8) Set it to manual.
9) Cook at high pressure for 20 minutes.
10)Release the pressure naturally.
11) Fluff the couscous using a fork.
12)Toss with the cucumber, tomatoes and lemon juice.
Couscous with Vegetables
Serves: 3
Preparation time: 30 minutes
Ingredients:
1 onion, chopped
1 red bell pepper, chopped
1 cup carrot, grated
2 cups couscous
½ tablespoon lemon juice
Preparation:
1) Pour 1 tablespoon of olive oil into the Instant Pot.
2) Add the onion.
3) Cook for 2 minutes.
4) Add the red bell pepper and carrot.
5) Cook for 3 minutes.
6) Add the couscous and 2 cups water.
7) Season with a little bit of salt.
8) Cover the pot.
9) Switch the pot to manual.
10)Cook at high pressure for 2 minutes.
11)Release the pressure naturally.
12)Fluff the couscous.
13)Stir in the lemon juice before serving.
Chickpea & Lentil Salad
Serves: 4
Preparation time: 3 hours and 50 minutes
Ingredients:
1 1/2 cups dried chickpeas, rinsed and drained
1 cup green lentils
1 teaspoon herbes de Provence
2 cups vegetable broth
12 oz. cherry tomatoes, sliced in half
Preparation:
1) Combine the chickpeas, 2 cups water and 1 tablespoon olive oil in the Instant Pot.
2) Mix well.
3) Choose manual mode.
4) Cook at high pressure for 38 minutes.
5) Drain the chickpeas and set aside.
6) Add the lentils, vegetable broth and seasoning.
7) Press slow cook.
8) Adjust time to 3 hours.
9) Toss the lentils, tomatoes and chickpeas in a salad bowl.
Quinoa & Veggies
Serves: 4
Preparation time: 15 minutes
Ingredients:
1 cup uncooked quinoa, rinsed and drained
1/4 cup black olives, diced
1/4 cup cucumber, sliced into strips
1/4 cup feta cheese crumbled
Dressing: Mixture of 1 tablespoon Greek seasoning and 2 tablespoons olive oil
Preparation:
1) Pour 1 1/2 cups water into the Instant Pot.
2) Add the quinoa.
3) Seal the pot.
4) Choose manual mode.
5) Cook at high pressure for 1 minute.
6) Release the pressure naturally.
7) Combine the black olives and cucumber in a bowl.
8) Top with the quinoa and feta cheese.
9) Drizzle with the dressing.
Greek Style Beans
Serves: 8
Preparation time: 10 hours and 40 minutes
Ingredients:
3 cups white beans
1/4 cup olive oil
1 onion, diced
1 clove garlic, peeled
28 oz. canned crushed tomatoes
Preparation:
1) Pour 8 cups of water into the Instant Pot. Add the white beans.
2) Season with a pinch of salt.
3) Let the beans soak for up to 10 hours.
4) Seal the pot. Set it to manual. Choose bean/chili function.
5) Adjust time to 15 minutes at high pressure. Release the pressure naturally.
6) Transfer the white beans into a bowl and set aside.
7) Take 1 cup of the cooking liquid and set aside.
8) Drain the remaining liquid.
9) Press the saute setting. Heat the olive oil.
10)Cook the onion, garlic and tomatoes for 5 minutes.
11)Add the reserved cooking liquid and the tomatoes.
12)Put the beans back. Stir well. Secure the pot.
13)Choose bean/chili function for 5 minutes at high pressure.
14)Release the pressure naturally.
15)Season with salt and pepper.
Stuffed Peppers
Serves: 4
Preparation time: 20 minutes
Ingredients:
2 cup tomatoes, chopped
1/2 cup olives, chopped
4 basil leaves, chopped
4 large bell peppers, tops trimmed
1/4 cup tomato sauce
Preparation:
1) In a bowl, combine the tomatoes, olives and basil leaves.
2) Season with salt and pepper.
3) Stuff the mixture into each of the bell peppers.
4) Drizzle tomato sauce on top.
5) Pour 1 cup of water into the Instant Pot.
6) Add the steamer rack inside.
7) Put the bell peppers on top of the rack.
8) Cover the pot.
9) Set it to manual.
10)Cook at high pressure for 8 minutes.
11) Release the pressure quickly.
Stuffed Sweet Potatoes
Serves: 2
Preparation time: 40 minutes
Ingredients:
2 large sweet potatoes
1 cup cooked chickpeas
1 teaspoon paprika
1 cup cooked couscous
2 spring onions, chopped
Preparation:
1) Pierce the sweet potatoes with a fork.
2) Pour 1 1/2 cups water into the Instant Pot.
3) Add the steamer rack inside.
4) Put the sweet potatoes on top of the rack.
5) Seal the pot. Select manual mode.
6) Cook at high pressure for 17 minutes. Release the pressure naturally.
7) Transfer to a plate and set aside. Drain the pot.
8) Switch the Instant Pot to saute.
9) Add 1 tablespoon olive oil.
10)Add the chickpeas and season with paprika and a pinch of salt and pepper.
11)Slice the sweet potato in half but do not cut through.
12)Mash the inside using a fork to create a space for the chickpeas.
13)Add the chickpeas and couscous.
14)Top with the chopped spring onion.
Garlic Baby Potatoes
Serves: 4
Preparation time: 30 minutes
Ingredients:
3 cloves garlic
2 lb. baby potatoes
1 sprig rosemary
Preparation:
1) Hit the saute button in the Instant Pot.
2) Add 1 tablespoon olive oil.
3) Add the garlic, baby potatoes and rosemary.
4) Brown the outside of the potatoes.
5) Pierce each potato with a fork.
6) Add 1 cup vegetable stock.
7) Cover the pot.
8) Set it to manual.
9) Cook at high pressure for 11 minutes.
10)Release the pressure quickly.
11) Season with salt and pepper.
Italian Vegetable Medley
Serves: 4
Preparation time: 50 minutes
Ingredients:
1 zucchini, sliced into rounds
2 potatoes, cubed
1 eggplant, sliced into cubes
1o cherry tomatoes, sliced into half
1 tablespoon raisins
Preparation:
1) Pour 1 cup of water into the pot.
2) Add the zucchini and potatoes.
3) Cover the pot.
4) Choose manual mode.
5) Cook at high pressure for 8 minutes.
6) Drain the water.
7) Pour in 3 tablespoons olive oil.
8) Add the eggplant and cherry tomatoes.
9) Cook for 2 minutes.
10)Add the zucchini and potatoes, and season with salt and pepper.
11) Top with the raisins before serving.
Conclusion
The Mediterranean diet has become an ideal dietary program because it directly mirrors the standard healthy eating/activity recommendations of any health-governing body around the world. It is no longer a wonder why it has perennially won the best dietary program awards given by prestigious groups for years now.
Therefore, there really is no reason, whatsoever, as to why you should not follow the Mediterranean Diet, especially if you intend living a longer, happier, and fuller life. Apparently, your only main concerns whenever you ultimately decide to take the plunge and devoting your entire life to the regimen are implementing the proper maintenance and sustainability of living by the Mediterranean Diet.
To maintain and sustain your engagement with the diet is actually easy. It only means that you should be aware of all its upsides and downsides so that you will be able to adjust promptly, proceed accordingly, and act appropriately. Nevertheless, the “disadvantages” of the dietary change are not what you might perceive as impediments or extreme factors that will make your life more difficult or cause you to balk or hesitate at the first instance.
In a positive perspective, they serve as your guide to help you stay on course with your proper engagement. In the first place, how could the “ideal diet” ever possess any disadvantages?
In summary, bear in mind the important guiding lights along with your journey with the Mediterranean Diet:
• The diet is easy as counting 1, 2, 3 and reciting A, B, C: A dietary program can only work if it is feasible and doable. This denotes that every member of your family is able to eat the meals without neither complaints nor resentments. Additionally, you are able to eat in the Mediterranean style regardless of where you go (at work, to a social event, or in a restaurant).
With the wide varieties of its foods and flavors that never cut out or deprive you of enjoying any food group, the Mediterranean Diet is truly the perfect eating plan tailored for everybody. Indeed, you can stay and stick to it for a lifetime with an appealing diet.
• You will always love what you love: With the regimen’s variety of fresh and whole foods easily available at hand as options, it would be easy for you to develop meals based on the fundamental parameters of the diet. You need not stay away from your favorite foods, either. You can still eat what you always loved. Your meals and concoctions must only require a few tweaks.
For example, in lieu of a pepperoni and sausage pizza, you should rather choose one layered high up with vegetables and topped with some low-fat cheese. You are also able to fit in a whole lot of food into a single meal. Having a fill of fresh and whole foods, such as fruits and vegetables, will allow you to create volumes into your meals for fewer calories.
• It is bankrupt with saturated fats: You will never feel hungry with the regimen because you are able to build varieties of healthy fats. However, by regulating a large consumption of processed or red meats by depending heavily on the monounsaturated fatty acids such as olive oil or nuts or fatty fish, you will keep saturated fat levels in moderate amounts.
• It is no doubt a hit of a healthy habit: The introduction of this cookbook speaks volume of its rewards. You only have to make the diet a habit, live by it, and reap each benefit.
• Milk does not flow as smooth as silk: Eating in the Mediterranean style has no known long-term risks. Nevertheless, it may take away your enthusiasm if you are a heavy milk drinker and solely rely on milk to source all your calcium requirements. Worry not, as you will get to eat greek yogurt and cheese, albeit, in smaller amounts. Your key in filling up enough of your calcium needs without milk is seeking out nondairy calcium sources like skim milk, fortified almond milk, kale, sardines, and tofu created with calcium sulfate.
• Your nightcap is to cap alcohol. One of the trademarks of the Mediterranean Diet is drinking alcohol in moderate amounts and socially. Yet, keep in mind whatever your doctor says, and raise a glass and drink to it—wine if it is positive, water if it is negative!
• It does not thin out on fats either: Like wine, getting too much of a good thing is possible in terms of consuming healthy fats. According to the American Heart Association (AHA), while the regimen meets heart-healthy dietary limits for consuming saturated fats, the total fats you consume could be greater than the allowed daily amount (which is 65-grams per day) if you are not careful.
• The meals hook you to cook as the chief chef: Although you need not have to spend long and tedious hours in your kitchen, you ought to cook since the diet involves all about working with fresh and delectable foods. As you will develop your Mediterranean culinary skills over time, you might somehow carve a learning curve. Yet, in the end, everything will be worthwhile…in the name of health…sharing with others…and loving your own being!
Maintain the Mediterranean moods and modes! The Mediterranean Diet remains a thing of beauty, which you can live with…and cannot live without…
