A diet receiving high marks from U.S. News and World Report six years in a row, the Mediterranean diet, prioritizes nutrient-dense foods, lean or plant-based proteins and healthy fats; and studies indicate that its health benefits are numerous.
In fact, research has proven that the Mediterranean diet can help prevent cancer and lower blood sugar levels, also helping to reduce the risk of diabetes. It can also lower blood pressure, reducing the risk of heart disease and stroke. The Mediterranean diet can decrease inflammation, easing arthritis pain and it lowers cholesterol. It helps dieters lose weight and keep it off. It also promotes healthy sleep patterns, boosts your mood and slows cognitive decline…all leading to a healthier, longer life.
That’s not all the good news. The Mediterranean diet is delicious! For example, Mediterranean dieters can enjoy amazing breakfast foods such as a tomato, feta and spinach omelet or overnight chia pudding with berries.
Lunch might be a salad made from leftover grilled corn shaved from the cob, cucumber, crumbled feta, diced tomatoes and vinaigrette; tortellini vegetable soup; a roasted red pepper and hummus bowl; diced chicken and avocado wrap; spinach and artichoke stuffed butternut squash; marry me chicken soup with kale; grilled shrimp lettuce wrap with Tahini dressing; or mixed greens topped with shrimp or chicken.
If it’s dinner you’re craving, you may want to try creamy parmesan butter beans; your favorite pasta, a garlic and cherry or grape tomato sauce and seared scallops; chicken and broccoli with brown rice; kalamata olive and feta rotini; lemon-garlic clams; white bean and spinach enchiladas; baked salmon, roasted baby potatoes and green beans. Or get really creative with spaghetti squash, mushrooms and antioxidant-rich kale served in a hollowed out squash “bowl”!
