Discover Delicious Ways to Boost Your Health

By now, most everyone has heard of the Mediterranean diet. What many do not realize, it is less of diet than it is a pattern of eating. Meaning, it’s not about counting calories, restricting portions, and cutting out flavors. Instead, it’s about a pattern of eating that incorporates certain ingredients that have been shown to help lower blood pressure and cholesterol, reduce the risk of cardiovascular disease and Type 2 diabetes, and may even improve short-term cognitive and mental health. Plus, it’s delicious and realistic.

One of the most appealing aspects of the Mediterranean diet is that no foods are truly off-limits. That said, the diet prioritizes nutrient-rich foods like whole grains, fruits, vegetables, legumes, nuts, herbs, spices, and olive oil. The preferred source of fat is fish, rich in omega-3 fatty acids, like salmon, sardines, and tuna. Other lean meat proteins can be enjoyed in moderation (think chicken or turkey), and red meat is more of a rare, but not forbidden, treat. Butter, too, falls into the rare-not-forbidden treat category while eggs and dairy products like yogurt and cheese can be enjoyed in moderation. 

It’s important to note that the diet isn’t a plan for rapid weight loss. In fact, some of the diet’s staples, like olive oil and nuts, pack a lot of calories. If you overindulge, you may actually gain weight.  But, if you pay attention to portion size, you may actually lose weight and begin to appreciate some of the health benefits in as fast as 10 days.

Here are a couple tasty options for incorporating a Mediterranean approach to your daily diet:

1. Egg White Muffins

Perfect for breakfast, you can make these muffins on the weekend and enjoy them throughout the week with a side of sliced avocado. Plus, they get bonus points for freezing well too.

Ingredients

• ⅓ cup finely chopped onion
• 1/8 teaspoon salt
• 6 large eggs divided or 1.5 cups of liquid egg whites
• 1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry
• ½ cup crumbled feta cheese
• ½ cup reduced-fat milk or milk-alternative
• ¼ cup chopped fresh dill
• ½ teaspoon ground pepper
• Parchment muffin liners (these work best so the muffins don’t stick)

Directions

1. Preheat oven to 350°F. Place muffin liners in a 12-cup muffin tin.
2. Whisk egg whites, spinach, feta, milk, dill, pepper, salt, and onions in a large bowl.
3. Fill each muffin cup evenly with mixture.  Bake around 15-20 minutes or until cooked through.

2. Everything Chickpeas

These roasted nuggets of healthy goodness are the perfect snack at home or on the go. While this recipe uses Everything Bagel seasoning, you can swap that out for whatever flavors your or your family prefers.

Ingredients

• 2 (15 ounce) cans no-salt-added chickpeas, drained and rinsed
• 3 tablespoons extra-virgin olive oil
• 2 tablespoons everything bagel seasoning  

Directions

1. Position a rack in top third of oven; place a large-rimmed baking sheet on the rack. Preheat the oven to 400°F. Line another baking sheet with paper towels. Spread chickpeas on the paper towels. Rub the chickpeas with more paper towels to remove skins; discard skins.
2. Toss the chickpeas and oil together in a large bowl. When the oven reaches temperature, remove the baking sheet and pour chickpeas directly on to it, spreading them to create an even layer. Return to oven and roast until crispy and golden brown, (about 30 minutes) tossing halfway through.
3. When the chickpeas are ready, remove from oven and sprinkle immediately with seasoning; toss to coat. Cool completely (about 10 minutes).

 Kristin Irace, RD, is a registered dietitian at Southwestern Vermont Medical Center