While it has recently become popular in North America, the Mediterranean diet meal plan has actually been around for decades.
It got its name because it emphasizes foods that are commonly eaten by those living in countries surrounding the Mediterranean Sea such as Greece, Spain, Southern Italy, and France.
Some people might think it is “old school” because it recommends limiting saturated fat in the form of red meats, eggs, and whole dairy. However, the emphasis is on limiting – not avoiding.
Studies have shown that a Mediterranean diet can be very effective in lowering the risk of heart disease, certain cancers, diabetes, Alzheimer's, and obesity-related illnesses.
I know....you are probably thinking that every diet promoted today makes the same claims about weight loss and health, right? Well, there are a few things that set the Mediterranean Diet meal plan apart from some of the others:
Most Mediterranean diet nutritionists suggest choosing low-fat versions of dairy products, eating no more than 4 eggs a week, and keeping red meat for a once a month treat. But, that doesn't mean that this eating plan eliminates fat. No way! Go ahead and eat lots of healthy oils (especially olive), avocado, nuts, seeds, and fatty fish.
According to the Mediterranean diet pyramid, you should focus on building meals around fruits, vegetables, whole grains, legumes, nuts, seeds, tubers, seafood, extra virgin olive oil, herbs, and spices. Poultry, eggs, dairy, and red wine should be eaten in moderation; while red meats should be limited. Of course, refined sugars, refined grains, processed foods, and trans fats or unhealthy oils are to be avoided.
If you want a diet that delivers health benefits without having to completely banish grains, meat, or dairy, then the Mediterranean diet meal plan may be the perfect option.
In a large bowl, mix coconut, oats, nuts, chia seeds, flax meal, cinnamon, sugar, and salt
In a small pan, over low heat, warm the olive oil and maple syrup (or honey).
Pour over dry ingredients and mix well.
Spread on a parchment paper lined cookie sheet and bake for 20 minutes at 325°.
Remove from oven, add dried fruit and seeds, and place back in oven for another 5-10 minutes.
If mixture needs additional browning, turn the oven up to 350° for the last 4-5 minutes, but watch carefully to make sure it doesn't over-brown.
Cool completely and store in an airtight container (I use mason jars).
Drain and rinse chickpeas.
Mix all ingredients together. Add spices or sweeteners to taste.
Mix in chopped spinach and serve
OR
serve mixture over a bed of fresh baby spinach and/or romaine lettuce.
Drain and rinse chickpeas
Mix chickpeas, olive oil, salt, pepper, and halved tomatoes together.
Serve over a bed of spinach. Top with cheese.
In a large pot, cook potatoes, carrots, onion, and apple in olive oil over medium heat until soft (about 10 minutes), stirring often.
Add broth, hot pepper sauce, and cinnamon
Bring to a boil, reduce heat, and simmer until potatoes are tender (about 15 minutes)
Puree until smooth. If the soup is too thick, add more broth in small increments
Add salt and pepper to taste. Serve.
Other pages that might interest you:
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