The Mediterranean Diet is widely enjoyed in Greek, Italian and other cultures bordering the Mediterranean Sea. This diet emphasizes vegetables, fruits, whole grains, poultry, fish, low-fat dairy products, legumes, nuts, and non-tropical vegetable oils, such as olive oil. The Mediterranean Diet limits the quantity of sweets and red meat eaten. Overall, it primarily consists of fish, vegetables, olive oil and whole grains.
When followed properly, the Mediterranean Diet has the ability to lower the risk of cardiovascular disease due to its ample amounts of vitamins, minerals, phytochemicals, omega-3 fatty acids and fibers. This diet promotes olive oil as the primary source of fat, since olive oil is a monosaturated fat that contains plenty of omega-3 fatty acids. This type of fat helps to lower LDL (low-density lipoproteins) cholesterol, also known as the “bad cholesterol.” Omega-3 fatty acids also have the power to decrease triglycerides, blood pressure and risk of heart disease.
The Mediterranean Diet has many benefits that increase the chance for a healthy and strong life. It is used not just to control one condition, but many! Following the Mediterranean Diet can help to address high cholesterol, hypertension, diabetes and coronary heart disease, and also maintain one’s fitness goals. Here are several recipes that follow the Mediterranean Diet:
BREAKFAST: Salmon Toast
Ingredients:
- 2-3 Slices of whole grain or Ezekiel bread
- 2 Tbsp. hummus (olive oil-based)
- ½ Avocado
- 3.5 oz. Smoked salmon
- Salt, pepper and garlic powder to taste
- 2 Thin slices of tomato (optional)
Instructions:
- Toast the slices of bread until the edges are crispy.
- Spread a thin layer of hummus on top of each slice of toast (1 Tbsp. per slice).
- In a bowl, mash the avocado with salt, pepper, and garlic powder. Spread the mixture evenly on top of all slices of toast.
- Add the tomato and smoked salmon on top of the toast and enjoy!
LUNCH: Pesto Chicken Pasta Salad
Ingredients for the Salad:
- 6 oz. Whole wheat or chickpea pasta
- 0.5 cup Grape tomatoes (halved)
- ½ cup Diced red onion
- ¼ cup Pitted olives (halved)
- 1 cup Spinach
- ¼ cup Crumbled feta cheese
- 3 Chicken breasts
- 1/2 cup Pesto
Ingredients for the Dressing:
- 3 Tbsp. Olive oil
- 1 Tbsp. Minced garlic
- 1 Lemon
- 1 tsp. Oregano
- Salt and pepper to taste
Instructions:
- Start by boiling a pot of water for the pasta. Once boiling, cook the pasta until it is “al dente” or fully cooked to your liking.
- Coat the chicken breasts with pesto. Grill them for 2-3 minutes on each side or until fully cooked. Once cooked, cut the chicken breasts into slices.
- Transfer the pasta and pesto chicken into a large bowl.
- Add the olives, onions, tomatoes, feta and spinach. Stir everything together until mixed well.
- For the dressing, mix all ingredients together in a small bowl. Pour the dressing into the pasta bowl and mix well.
- Enjoy the salad cold or warm!
DINNER: Turkey Burgers
Ingredients for the Turkey:
- 3 Tbsp. Olive oil
- 1 Medium onion (diced)
- 2 Garlic cloves
- 1 lb. Ground turkey
- 1/2 cup Breadcrumbs
- 2 tsp. Fresh dill
- Half a lemon (squeezed)
- Salt, pepper and garlic powder to taste
Instructions:
- In a skillet, add 2 Tbsp. of olive oil over medium-high heat until it starts to sizzle.
- Add the diced onion and garlic to the skillet. Sauté until brown and tender. Once cooked, set aside until cooled.
- In a large bowl, add the turkey, sautéed onion and garlic, breadcrumbs, dill, lemon juice and seasoning. Stir everything until mixed well.
- Shape the mixture into 4 evenly sized balls.
- Refrigerate for 30 minutes or more until the meat is firm.
- Add the remaining olive oil to a skillet over medium-high heat. Once it starts to sizzle, add the balls to the skillet. Flatten them into patties and cook for about 3-5 minutes on each side, or until the ends of the patties start to get crisp.
- Once cooked, top the burgers with your favorite topping or two. Tzatziki and fresh tomato slices are delicious on these burgers. Enjoy!
