What is Mediterranean Diet?

The Mediterranean diet originated from the dining habits of those who live in countries surrounding the Mediterranean Sea, including Greece, Italy, Spain and France. It does not involve any strict rules or restrictions, but instead emphasizes healthy fats and plant-based recipes with a moderate amount of dairy and minimal amounts of red meat, processed foods and added sugar.

Benefits

• Reduced risk of heart disease
• Reduced risk of stroke
• Decreased risk of type II diabetes
• Cognitive decline prevention
• Weight management
• Reduced risk of overall mortality

Drinks

• Stay hydrated by sipping on calorie-free beverages like water, seltzer, unsweetened tea and black coffee.
• The occasional glass of dry red or white wine is also encouraged.

Types of Food

1. Vegetables
2. Fruits
3. Legumes, nuts and grains
4. Healthy fats and vinegar
5. Herbs and spices
6. Other essentials: olives, sesame seeds, tannin
7. Dairy and cheese: feta, goat and sheep cheeses, Manchego, Parmigiano Reggiano, ricotta, yogurt, eggs
8. Seafood and meat: chicken, fish, shellfish, red meat (lean cuts)

Recipes

1. Grilled Chicken with Red Pepper-Pecan Romesco Sauce
2. Skillet Eggs with Tomatillos & Spinach
3. Sichuan Ramen Cup of Noodles with Cabbage & Tofu
4. Edamame Hummus Wrap
5. Kale & Lentil Stew with Mashed Potatoes
6. Salmon Rice Bowl
7. Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
8. Roasted Veggie & Hummus Pita Pockets
9. Shakshuka with Roasted Tomatoes (Eggs Poached in Roasted Tomato Sauce)
10. Ochujang-Glazed Tempeh & Brown Rice Bowls

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