It consists of whole foods such as lean proteins, whole grains, legumes, fruits and vegetables.
Two nutritionists who grew up dieting share some of their favorite healthy recipes.
The Mediterranean diet is widely considered one of the healthiest ways to eat.
This year, Business Insider mediterranean dietwe’ve compiled some of their favorite recipes below.
Pasta with sardines, capers and lemon
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this is relatively cheap pasta dishes They’re easy to prepare and high in protein and fiber, says New York-based dietitian Natalie Carroll. top nutrition coachinghe told Business Insider.
Simply sauté garlic, lemon zest, sardines, and capers in a frying pan with plenty of olive oil, then add boiled whole-wheat spaghetti.
“I know that many people may not like sardines, but this is a dish that can convert people. I truly believe that,” said the man, who is of Sicilian descent and raised on a Mediterranean diet. Carol said.
fancy toast
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Carol’s favorite breakfast is a recipe she calls “Fancy Toast.” It’s very easy to make and contains protein, carbohydrates, fats, and micronutrients.
Top a slice of sourdough toast with 2 to 3 tablespoons of full-fat ricotta cheese and slices of peach, fig, or apple, and sprinkle with honey, cinnamon, and freshly ground black pepper.
“I really like breakfasts to be loaded with healthy fats and protein so I don’t have to try to get those calories back later in the day or feel hungry when dinner approaches. ” she said.
white bean dip
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this white bean dip recipe It’s a great source of fiber and protein and can be consumed in minutes, Carroll said.
beans A staple of the Mediterranean diet, it contains soluble fiber that helps keep cholesterol low and is good for digestive issues, she said.
To make it, place canned white beans, 2 cloves of garlic, a quarter cup of olive oil, salt, pepper, and lemon juice in a food processor and pulse until a relatively smooth texture.
You can also add your favorite flavorings, such as parsley, pine nuts, or dried herbs, she said.
minestrone
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minestrone, which generally includes vegetables and pasta, is a staple of the Mediterranean diet, but there is no set recipe. Marika Mancino, an Italian nutritionist based in the UK, seasones her soups with coriander, cumin and turmeric.
“You can really get imaginative with soups. You can add legumes and vegetables and even have potatoes or noodles with them,” she told BI.
Pasta salad with mozella cheese and olives
Marika Mancino
this pasta salad “This is an Italian favorite and it comes together quickly,” Mancino said.
“The typical pasta salad we make in Italy has mozzarella, tomatoes and olives,” she said. Olives are an excellent source of healthy fats and are a staple of the Mediterranean diet.
She recommended using red lentil or chickpea pasta because it contains more protein than standard white pasta.
Whole grain toast with peanut butter and banana
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this recipe Perfect for breakfast time or when you’re looking for a balanced, filling, slightly sweet snack.
Toast slices of whole wheat bread and spread on a thick layer of peanut butter. Then place banana slices on top.
According to Mancino, peanut butter is a good source of healthy fats. banana It is highly nutritious and contains fiber, carbohydrates, and several minerals and vitamins.
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