Ingredients:
Directions:
Throw all in a crockpot cook on low for 4 hours. Serve with shredded cheese, sour cream and tortilla chips.
Rebecca Mueller, RD for Clearly Brand
According to a U.S. News and World Report study, the Mediterranean Diet has stood the test of time for being a universally beneficial eating plan for long-term health. The Mediterranean Diet focuses on consuming food high in omega-3 fatty acids like olive oil, nuts, hearty grains, fish, legumes, vegetables, and fresh fruit. All of these foods offer cardiovascular benefits while also helping balance blood sugar, decreasing the risk of Type 2 diabetes. One of the core principals of a Mediterranean Diet is physical activity and a positive sense of community. Some doctors are even known to recommend this eating plan for patients with anxiety and depression. Enjoying increased amounts of vegetables and fresh fruit can help improve your mood and promote digestive health.
One of the biggest differences between a standard American diet and the Mediterranean Diet is the amount of red meat and vegetables that is encouraged. A base protein for the Mediterranean diet is fish and legumes served with a variety of seasonal veggies. While some red meat is consumed it’s not typically an everyday option. The additional omega-3s and nutrients from daily vegetables and fish help those on the Mediterranean diet have a reduced cancer risk. If you desire to improve your eating plan it might be wise to adopt a few principals from the Mediterranean Diet.
A Mediterranean Meal Plan For A Day
Breakfast: 2 egg omelet with 1 cup of sautéed vegetables.
Lunch: Avocado toast on whole grain bread topped with tomatoes. 1 cup of berries.
Snack: 1/4 cup olives and 2 Tablespoons raw almonds.
Dinner: 6 oz of salmon served over mixed greens with feta and tomatoes.
Ingredients:
Directions:
Pre-heat oven to 450° F. While the oven is heating, place the pita bread on a large baking sheet, coasted with olive oil. Spread 4 tablespoons of pizza sauce onto each pita bread, coating surface almost to the edge. Blend Feta with garlic. Evenly distribute all of the olives, mushrooms, and feta mixture on top of the sauce. Place into the oven and bake for 15 minutes. Serve and cut into quarters.
Preheat oven to 425 degrees and cook fish filets according to package directions. While fish is cooking place coleslaw in a mixing bowl. Add mayonnaise, lime juice, tomato, corn, and cilantro. Mix until contents are evenly distributed. Once fish is done baking let cool for 2 minutes. Then place the desired amount of slaw and fish on each flour tortillas.
Ingredients
Directions
1. In medium bowl, flake tuna with fork. Stir in onion, basil, chives, oil, lemon juice, vinegar, salt and pepper. Fold in beans and tomato.
2. Divide greens over 4 individual plates. Cut avocados in half; remove pits and remove avocado flesh from skin using a large spoon. Place 1 avocado half over greens on each plate.
3. Spoon tuna mixture into avocado halves on each plate and serve with baguette toasts, if desired.
Ingredients:
Directions:
Cook rice according to package directions.
When rice has about 5 minutes left to cook, mix in paprika, cumin, cayenne and pepper.
Finish cooking rice and set aside.
Divide rice, beans, chicken, tomatoes, corn and lettuce into 5 entree storage bowls.
Top with olives and diced avocado.
Serve with Ranch dressing and salsa.
For the sauce:
Melt 2 Tablespoons butter and 2 Tablespoons olive oil in a large skillet over medium heat. Add fresh garlic, dried basil and parsley. Cook for about two minutes then add shrimp. Stir to distribute butter and seasoning. Cook shrimp until pink, stirring occasionally. Remove shrimp from skillet and place in a bowl. For the scampi sauce add white wine, and juiced lemon to the skillet. Heat over medium-high heat until the contents come to a boil. Add 2 Tablespoons butter, 2 Tablespoons olive oil, salt, and pepper. Cook ingredients together over medium heat for 5 minutes. Then add shrimp and seasoning to the skillet and stir to combine. Cook for one minute together stirring continuously. Let contents cool then serve warm over a bed of pasta, rice or mixed greens.
