6 easy and delicious Mediterranean diet recipes, from dietitians who grew up following the meal plan
The Mediterranean diet is known to provide benefits for heart, brain and weight health.
It consists of whole foods including lean protein, whole grains, legumes, fruits and vegetables.
Two dietitians who grew up on this diet share some of their favorite healthy recipes.
The Mediterranean diet is widely considered one of the healthiest ways to eat.
This year, Business Insider spoke with two dietitians who grew up eating the Mediterranean diet, and we’ve rounded up some of their favorite recipes below.
Pasta with sardines, capers and lemon
This is relatively cheap Pasta dish They’re easy to cook and full of protein and fiber, says Natalie Carroll, a New York-based registered dietitian who works with… Top Nutrition CoachingBusiness Insider said.
Simply sauté garlic, lemon peel, sardines, and capers in a pan with plenty of olive oil, and add cooked whole wheat pasta.
“I know a lot of people may not like sardines, but this is a dish that can change people,” said Carroll, who is of Sicilian heritage and grew up on a Mediterranean diet. “I really believe in that.”
Carol’s favorite breakfast meal is a recipe she calls “fancy toast.” It is very easy to make and contains protein, carbohydrates, fats and micronutrients.
Top a slice of toasted sourdough bread with two or three tablespoons of full-fat ricotta cheese, slices of peaches, figs, or apples, and sprinkle with some honey, cinnamon, and ground black pepper.
“I really like my breakfast to be full of healthy fats and protein, so that later in the day I’m not trying to catch up on my calories or feeling super hungry when dinner comes,” she said.
White bean dip
This white Bean dip recipe It’s a great source of fiber and protein, and comes together in minutes, Carroll said.
Bean She said it is a staple in the Mediterranean diet and contains soluble fiber, which helps keep cholesterol low, and is beneficial for digestive problems.
To prepare it, place a can of white beans, two cloves of garlic, a quarter cup of olive oil, salt, pepper, and lemon juice in a food processor and grind until you obtain a relatively smooth consistency.
You can also add any other flavors you like, such as parsley, pine nuts, or dried herbs.
Minestrone soup, which generally contains vegetables and pasta, is a staple of the Mediterranean diet but has no specific recipe. UK-based Italian nutritionist Marica Mancino seasones her soup with coriander, cumin and turmeric.
“You can really use your imagination with soup. You can add some legumes and some vegetables and then you can have some potatoes or even pasta with it,” she told BI.
Pasta salad with mozzarella and olives
This pasta salad “It’s an Italian favorite and it comes quickly,” Mancino said.
“The typical pasta salad we make in Italy is with mozzarella, tomatoes and olives,” she said. Olives are a great source of healthy fats and a staple of the Mediterranean diet.
She recommended using red lentil or chickpea pasta because they contain more protein than standard white pasta.
Whole grain bread with peanut butter and banana
This recipe It’s great for breakfast time or if you want a balanced, filling but slightly sweet snack.
Toast a slice of whole grain bread and spread it over a thick layer of peanut butter. Then put banana slices on top.
Peanut butter is a great source of healthy fats, Mancino said banana They are very nutritious, containing fibre, carbohydrates and many minerals and vitamins.
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