The Mediterranean diet is rich in plant-based ingredients and healthy fats. If you're looking for a new way to eat, consider adding these Mediterranean foods to your diet. You'll be getting all the benefits of a healthy diet and lifestyle with little effort – not to mention, the Meds seem to have gotten it right with delicious, energy-providing foods!
The main ingredients of a Mediterranean diet include fruits, vegetables, legumes, olive oil (of course), cheese, and chicken and fish! Lemon juice is often squeezed over dishes, such as fish, to help arouse new flavors to dishes.
This one may be obvious, but Greek salad is a great way to get in your greens. It's also a good source of fiber, iron, protein, calcium and vitamin A. Greek salad can be eaten as an appetizer or as part of a meal. The trick is finding the best salad dressing to top off the yummy greens.
This little grape leaf stuffed goodies usually have eggplant, lamb, rice, or other veggies packed inside of them and then topped with a squeeze of lemon juice. You can get creative and add ingredients such as minced beef and onion to change up the flavor profile. The gentle flavor that grape leaves encompass allows the ingredients that are stuffed inside to create a light and airy taste.
Olives and Olive Oil
Olive oil is a good source of vitamin E, monounsaturated fats, and antioxidants. It can help lower the risk of heart disease, stroke and cancer.
Olive oil also contains oleic acid, which has been shown to reduce blood pressure by relaxing blood vessels while lowering cholesterol levels.
Olives themselves are a good source of B vitamins and minerals such as iron and magnesium. In addition to being an excellent source for fiber, olives have some antioxidants, such as tyrosol, which may help reduce inflammation within the body.
Adding oily fish to your diet is a great source of omega-3 fatty acids. Omega-3s have been shown to help prevent depression, slow down the progression of Alzheimer's disease and even lower your risk of heart disease.
Omega-3 fatty acids are also anti-inflammatory, which means they can help with conditions like arthritis or eczema by reducing pain and swelling in your joints or skin. Some fish options include:
Egg toast is a mix between an egg frittata and an omelet. This common breakfast in the Mediterranean is simple and delicious. The ingredients include eggs, vegetables, feta cheese, and bread! Just whisk all the ingredients together, mix with the seasoning you choose, bake for 15 minutes, and wah-lah! Breakfast is ready and served.
The Mediterranean diet is successful for many people because it primarily focuses on plant-based foods, whole grains, olive oil, and vegetables. Water is the main beverage of this diet, with the occasional glass of red wine (and who doesn’t love wine)!
Research shows that this traditional eating plan can help prevent certain cancers, reduce your risk of Alzheimer's disease and type 2 diabetes, improve blood pressure and cholesterol levels, and even boost brainpower. Next time you are at the grocery store, give these a try!