Come dinnertime, we cooked a modified version of cod with fennel, kale, and black olives, using tilapia instead of cod. Nuts the Nutrition Powerhouse A staple of the Mediterranean diet and plentiful in Ambrosial Granola, nuts are power packed with heart protective mono-unsaturated fatty acids, the same fatty acids found in olive oil. Crumbling a bit of feta cheese over the olives is a great way to enjoy this snack. Nothing beats the flavor of fresh tomatoes. Foods like dairy and red meat are OK, as long as they’re eaten in moderation. A staple of the Mediterranean diet and plentiful in Ambrosial Granola, nuts are power packed with heart protective mono-unsaturated fatty acids, the same fatty acids found in olive oil. Eat these chickpeas on their own or toss them in a delicious veggie salad for a crouton-like crunch.
Mediterranean Diet refers to the dietary traditions of Crete, Greece and southern Italy in the ‘s. Despite limited medical services available to populations in those areas, rates of chronic disease were among the lowest in the world and adult life expectancy was among the highest during this era. Since then, the Mediterranean diet has been long recognized by leading health professionals, educators and consumers as the gold standard. The main tenets of the diet were based on abundance of food from plant sources, including whole grains, fruits and vegetables, nuts, seeds, beans and olive oil. Minimally processed, seasonally fresh and, in most cases, locally grown, these delicious plant-foods provided their health-promoting micronutrients and antioxidants. A guide to a healthy vegetarian eating lifestyle, this pyramid and its variations show the wide range of delicious foods available and recognize that a plant-based diet can be an excellent source of all the necessary nutrients. Using the Mediterranean diet as our inspiration, we build flavors that provide delicious and clean vegetarian nutrition.
When you’re following an eating plan, it can be easy to get into a breakfast rut. Fortunately, the Mediterranean diet emphasizes eating plenty of fruits, vegetables, whole grains, and foods like nuts, seeds, and fish — and these ingredients can create a range of tasty and filling breakfasts. Insider consulted with nutritionists and dietitians to identify some of the best things to eat for breakfast when you’re following the Mediterranean diet. Peanut butter offers those great, healthy fats with its protein, and the banana will add some sweetness, more fiber, and potassium,” Laura Yautz, registered dietitian and owner of Being Nutritious, told Insider. Another easy breakfast on the Mediterranean diet is opting for an English muffin piled high with hearty toppings. Yautz recommended smearing a whole-grain English muffin with bean spread before adding a handful of potassium-packed spinach and a poached egg. It will pull the sandwich together into a cohesive meal. With a little salty and tangy flavor along with its nutritional punch, it’s a great stand-in for cheese, which should be used only sparingly,” she said. Poaching the egg can help you avoid unnecessary calories that other cooking methods might add. Yogurt is also rich in probiotics, which are good bacteria necessary for many bodily functions,” registered dietitian Katie Hughes told Insider. If you want a bit of sweetness, you can add a light drizzle of honey.