Enjoying a Mediterranean diet doesn’t mean that you can only eat Mediterranean ingredients! You will find many different recipes from all over the world that all fit into the Mediterranean diet lifestyle.
A great place to start is to try to make half of your plate filled with fruits and vegetables, a little over 1/4 of your plate filled with whole grains and legumes, and a little under 1/4 of your plate consisting of protein.
While enjoying Mediterranean diet recipes, it’s hard to think of it as a diet at all! The culture around the lifestyle encourages simply enjoying healthy foods with family and friends and incorporating 30 minutes of exercise a day. There are no strict rules, only suggestions for a healthier lifestyle. It’s rooted in pleasure and absent of calorie counting and restrictions that so many diets encourage.
What are some ingredients that we frequently use?
Feta cheese, Parmesan cheese
Veggies – all different kinds! We want you to try to use what is in season and local
Chickpeas – Chickpea salad is a great meatless source of protein!
Tomatoes – cherry tomatoes
Olives – Kalamata olives, black olives, green olives
Beans like the white bean, kidney bean, and black bean
Salads that include a variety of greens like arugula, spinach, romaine
But like I mentioned above, we also frequently use ingredients that are not found in the Mediterranean, but that are still considered healthy and whole. Heart-healthy fats like fish should be enjoyed twice a week, and chicken in moderation. You are encouraged to try one meatless meal a week and to limit red meat consumption.
These simple and healthy recipes have lots of information on how to make them if you are on a Mediterranean diet, and will give you the inspiration to make healthy meal choices.
