Mediterranean diet includes a healthy eating lifestyle. This diet does not promote restrictions of certain foods but rather, eating regular and healthy nutrients. Mediterranean diet includes fruits, vegetables, grains, and small amounts of fish, meat, etc. Here are some foods to include in our diets to practice Mediterranean style eating.
1.Whole Grains
Whole grains include barley, millet, quinoa, brown rice, oats, amaranth, etc. Whole grains make our diet flexible and healthy. Oats can be eaten with yogurt, blueberry, milk, almonds, and walnuts. A quinoa salad can be made with tomato, cucumber, quinoa, cheese, nuts, onion, chickpeas, black pepper, and salt.
2.Olive Oil
It can be used as a replacement for cooking oils. Usually, every Mediterranean diet includes olive oil. It can be used in salads, stews, or rice. A special type of olive oil pasta can be made by using whole wheat pasta, garlic, black pepper, red chili flakes, tomato, Parmesan cheese, lemon juice, and the star ingredient, olive oil.
3.Chicken
Chicken or any type of poultry is a good addition to a Mediterranean diet. Chicken is also known as a good source of protein. To make Mediterranean chicken, we need boneless chicken, chicken broth, cheese, olive oil, oregano, garlic, black pepper, lemon, and vegetables if needed like tomatoes and onions.
4.Turkey
Like chicken, turkey is a good source of protein. A roast turkey needs the following ingredients – turkey breast, black pepper, olive oil, garlic, oregano, parsley, lemon juice, tomato, and onion. It can be served with mashed potatoes. Turkey is good for muscle growth and is an integral part of the Mediterranean diet.
5.Mushroom
It is a rich protein source. It also helps to maintain a healthy heart. To Mediterranean pasta, we need olive oil, butter, garlic, pasta, mushroom, garlic, tomato, lemon juice, and salt.
6.Salmon
Salmon is a good source of protein and helps in brain development. To make roasted salmon, we need olive oil, vinegar, salmon, garlic, oregano, black pepper, tomato, onion, cheese, and salt. This juicy salmon is nutritious and delicious.
7.Eggs
This is another source of protein. Eggs are good for heart and cholesterol as well. We can have scrambled eggs, omelette, boiled, poached, etc. There are ample of ways to eat eggs and they can be added to dishes as well. To make eggs benedict, we need eggs, bacon, butter, lemon juice, bread, pepper, and salt.
8.Chickpea
Chickpeas are a good diet food. They are rich in protein and help to manage weight. A chickpea soup can be made with chickpea, onion, olive oil, tomato, clove, garlic, oregano, feta cheese, black pepper, and salt.
9.White Beans
White bean is a popular ingredient in Mediterranean food. It helps in weight loss and keeps the brain and heart healthy. To make white beans salad, we need white beans, olive oil, lemon juice, tomato, onion, cucumber, black pepper, and salt.
10.Almonds
Nuts like, almonds are an important part of the Mediterranean diet. They contain various antioxidants which are good for health. We can roast almonds with different spices and eat them. Or there is an almond dip that can be made with almonds, olive oil, garlic, beans, red pepper, and lemon juice.
11.Pistachio
Like almonds, pistachios are loaded with antioxidants. They are nutritious and good for health. We can make roasted pistachios with olive oil and spices. We can also make brownies with pistachio, flour, cocoa powder, eggs, butter, and sugar.
12.Walnut
Like the other nuts, walnut is also a part of Mediterranean recipes. To make banana bread, we need banana, flour, walnuts, baking soda, milk, sugar, eggs, olive oil, and vanilla extract.
13.Kale
Kale is healthy for the brain and eye. It has vital vitamins. To make kale salad, we need kale, olive oil, lemon juice, tomato, nuts, cheese, salt, and pepper. We can also make another salad by adding chicken, kale, quinoa, tomato, cucumber, onion, olive oil, salt, and black pepper. This salad contains all essential ingredients of a Mediterranean diet.
14.Spinach
Spinach is a leafy green that can be included in Mediterranean dishes. They are highly nutritious and can help in digestion. Creamed spinach is a famous recipe in Greek and Mediterranean culture. To make it, we need cream cheese, butter, spinach, lemon juice, garlic, olive oil, and oregano.
15.Blueberry
Blueberries have antioxidants and help reduce body weight. To make blueberry muffins, we need whole wheat, olive oil, baking powder, blueberries, vanilla extract, butter, eggs, and sugar.
16.Yogurt
Yogurt helps in digestion and strengthening the immune system. A Greek yogurt is usually included in the Mediterranean diet. To make a light yogurt soup, we need yogurt, cream, feta cheese, garlic, onion, nuts, and lemon juice.
17.Garlic
Garlic has many antioxidants and it keeps the heart healthy. Garlic is included in most of the Mediterranean dishes. Garlic chicken is a dish with the main ingredient being garlic. To make this we need, chicken, olive oil, garlic, red chilli flakes, salt, oregano, and black pepper.
18.Dates
Dates have a high antioxidant level. They also promote brain and heart health. Stuffed date is an easy-to-make Mediterranean appetizer. It is made with dates, cheese, walnuts, and pistachios.
19.Figs
Figs are good for weight management. They also help in proper digestion. The ingredients for fig cake are flour, figs, eggs, almonds, yogurt, baking soda, butter, and sugar.
20.Pomegranate
Pomegranate promotes a healthy heart and increases iron in blood. It is a fruit included in Mediterranean diets. Pomegranate seeds can be used in a salad with lemon juice, olive oil, garlic, black pepper, cheese, pistachio, almond, apple, and salt.
