US News and World Report recently ranked the popular diets from best to worst and no surprise, the Mediterranean Diet came out on top. To be top rated, the diet has to be easy to follow, nutritious, safe, effective for weight loss, and protective against diabetes and heart disease.
It is generally accepted that people in the Mediterranean region live longer and suffer fewer heart disease related issues than Americans. Some of the basic guidelines include:
- Enjoy whole grains, fruits, vegetables, beans, nuts and healthy fats (like olive oil), daily.
- Consume a moderate amount of dairy, eggs and poultry, weekly.
- Include fish and seafood into your meals, weekly.
- A glass of red wine is allowed!
- Guidelines suggest limiting consumption of red meat and sweets to a couple times a month (think celebrations or special occasions).
Combine all of this with an active lifestyle and you have the recipe for living to 100!
We’ve compiled our favorite recipes for the Mediterranean Diet here.
Chef Deanna and I saw firsthand how Mole is made and she cleverly adapted this traditional Mexican dish into something lighter and healthier, all while incorporating flavors that make Mexican food so tasty.
Lentil & Walnut Loaf with Gravy
One our family’s favorite recipes… this has all the taste and texture of meatloaf without the meat. Putting this one firmly in the rotation.
The perfect snack for mid afternoon snack time. Dip some carrots or celery in, or use as a condiment for sandwiches. Takes 5 minutes to make and is especially delicious with our Hummus blend, some Lemon Olive Oil and Harissa Olive Oil for a kick.
One of my all time favorites. I started making this soup after a trip Turkey. I had a bowl on a food tour and have been trying to recreate it ever since. This version is close, but not quite right yet. I still make it several time a month and change it every time. Seasoned with Ras El Hanout and Harissa olive oil, it will warm you up on a cold night.
I make this soup a lot during the summer but make the warm version during the winter. Soups are an easy way to get your veggies in daily.
Looking for a grain free spaghetti substitute? This is perfect. The hardest part is cutting the spaghetti squash in half. Just make your favorite marinara sauce and top the spaghetti squash when it is ready. Easy.
Is there anything better than roasted beets and goat cheese? I think not. This recipe combines sweet and savory on one plate.
Grilled Veggies and Shrimp in Couscous
One of my go to meals when I don’t want to cook inside. I throw everything on the grill and toss in couscous (quinoa is my preferred substitute). Easy, flavorful and can be scaled for dinner easily.
For something sweet and gluten free, try this recipe. Perfect for vegetarian and vegan diets as well.
