When it comes to Mediterranean diet health benefits, evidence has shown that the Mediterranean diet may be effective at preventing heart attacks and strokes and that it may help lower cholesterol and aid weight loss. he whole grains, legumes, fruits and vegetables that the diet incorporates are packed with fiber, which can help control blood sugar and slow digestion. The olive oil, nuts and fish have monounsaturated fats, which have anti-inflammatory properties.
If youre planning to embark on the Mediterranean diet, add these ingredients to your grocery list! Visiting the local farmers market and eating in tune with the seasons will help ensure that your foods are fresh and delicious!
If youre excited by the idea of a Mediterranean diet and are looking for some creative ideas for recipes, read on! Weve suggested a sampling of some of our favorite breakfast, lunch and dinner items, along with some ideas for snacks.
Whether youre meal prepping for the work week or making a mellow lunch at home, here are some of our tastiest ideas for Mediterranean-inspired lunch meals.
Grain Bowls
Grain bowls are an incredible way to use up leftover produce you may have on hand. Make your favorite grains, like quinoa, bulgur or sorghum, add a drizzle of olive oil and top it with your favorite veggies. You can even add feta for a flavorful addition. Try this Bobs Red Mill recipe for a Mediterranean Sorghum Grain Bowl.
Mediterranean Lettuce Wraps
Mediterranean lettuce wraps can be made ahead and enjoyed at home or on the go. One of our favorite ways to make them is with chickpeas as your protein base, a lemony dressing with olive oil and a variety of veggies like peppers and onions.
Roasted Lemon Chicken Salad
Roasting a whole chicken before the week begins is a great way to have a delicious ingredient on hand for many meals. Whether youre making chicken salad or using it in soup alongside a grain like quinoa, simple chicken with olive oil and lemon is a staple in the Mediterranean diet. Add it to some leafy greens alongside avocado, cherry tomatoes, red onion and the grain of your choice and youll have a quick and nutritious lunch to eat!
Mediterranean Farro Salad
We created this recipe for Mediterranean Farro Salad during a partnership we did with California Olive Ranch Oil. This salad can be packed into containers for a delightful weekday lunch or served at gatherings! Its made with farro, eggplant, red onion, tomatoes and cucumbers with a dressing of olive oil and lemon juice. Add parsley, mint and dill and youre in for a delightful treat!
If youre going to have a snack between meals, make sure its a healthy one! Here are some ideas for quick snacks if you find yourself with a craving between meals.
Hummus and Homemade Pita
Hummus typically is a mix of garbanzo beans, tahini, lemon, garlic, olive oil and sea salt and can be eaten for breakfast, lunch, dinner or anything in between. It can be customized based on what you have in the fridge (add cilantro, peppers or eggplant) and always tastes delicious! Try this recipe for a simple Hummus alongside Chef Billy Parisis Homemade Pita Bread.
Nuts and Dried Fruit
Whether youre building your own Mediterranean trail mix or having a small handful of dried fruit or nuts and seeds, its a great way to get some quick protein and healthy fat. Try a mix of raw almonds, dried figs and apricots.
Tomatoes and Cucumber
Raw veggies are always a good snack idea! But sliced tomatoes and cucumber seem to go hand in hand. Serve them on a plate alongside a drizzle of olive oil, sea salt and black pepper and youll be good to go until dinnertime!
Dinner time is one of the best times in a Mediterranean household. The Mediterranean lifestyle encourages sharing dinner with those you love. An after-dinner walk is always encouraged, too.
Arugula and Shrimp Salad
Roast or barbecue some simple shrimp and place them on a bed of arugula with a bunch of tasty veggies! You can add white beans and some shavings of parmesan for a bit of extra flavor.
Slow Cooker Chicken Meatball Soup
Soups are a nutritious meal that make for wonderful leftovers! Whether youre making a simple veggie soup or something more complex, like slow cooker chicken meatball soup, make a big batch and have it on hand throughout the week for leftover lunches. Add carrots, beans, meatballs and leafy greens to your slow cooker for a tasty and easy meal.
Mediterranean Salmon Dinner
Salmon dishes are bright and flavor-filled, perfect for dinner any day of the week. From baked salmon to barbecued salmon, the options for this healthy fish are plentiful! For something fast, try a Mediterranean sheet pan salmon dinner. Toss your salmon in on a baking sheet surrounded by tomatoes, onions, olives, lemon and all your other favorite Mediterranean ingredients. This recipe for Mediterranean Sheet Pan Salmon from The View from Great Island is an excellent one to follow!
When it comes to making a Mediterranean diet plan, keep in mind that this is a lifestyle that can be customized based on what works for you.
Experiment with fresh ingredients, fish, beans and whole grains until you find the ones you love! The flavor and texture combinations are endless and offer a bountiful variety of options for meals.
Are you following a Mediterranean diet? If so, any favorite recipes, tips, or tricks youd like to share with the community? Feel free to let us know in the comments below.
Wed love to hear how you follow this lifestyle, what ingredients you use and any of your most well-loved recipes!
From all of us at Bobs Red Mill, thanks for reading and happy eating!
Sources:
https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846
