The other day, I was chatting with my daughter’s boyfriend, an aspiring cardiologist and he brought up something interesting. He said cardiologists often tell their patients to “eat a Mediterranean diet,” but rarely break down what that actually means. As a result, patients are left wondering what exactly this diet includes, how to prepare the meals, and even where to shop for the ingredients...
So today, I’ll walk you through
what the Mediterranean diet really is, what typical ingredients you need, and
what a typical day of eating might look like?
First off, the Mediterranean diet isn’t some exotic food
with expensive ingredients. In fact, you can find everything you need at your
local Walmart, Costco, or pretty much any grocery store.
At the heart of it all? Extra Virgin Olive Oil (extra virgin is the key)
Then add beans and lentils, and whole grains
like quinoa, brown rice, whole grain cereal and oatmeal
Finally, lots of fresh or frozen fruits and vegetables.
And voilà, you’re on your way to eating like the Mediterranean
do!
Note: All the above pictures are items from my pantry and fridge that I regularly use. I am not being paid by anyone to promote their products.
🍽️ Here’s what a full day of eating the Mediterranean way can look like; easy, full of flavor and heart healthy.
🌅 Breakfast:
Start your day with a bowl of whole grain cereal with low-fat milk and topped with fresh fruit.
🥣 Lunch:
A bowl of hearty vegan lentil soup, packed with plant-based protein and flavor. Pair it with whole wheat warm pita bread.
🌿 Dinner:
End the day with a comforting chickpea and spinach (chana palak) curry, served with brown rice with a side of Mediterranean salad. It’s tasty, vegan, and loaded with heart healthy nutrients.
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