Shakshouka Mediterranean Breakfast

Shakshouka Mediterranean Breakfast

(Total Time: 30 min| Serves 2)

Ingredients

• Finely sliced onion – 1
• Garlic cloves chopped – 1

• Chopped tomatoes -1 15 oz
• Red bell peppers – 2
• Spicy harissa – 1 teaspoon
• Sugar – 1 teaspoon
• Olive oil – 2 tablespoons
• Chopped parsley – 1 tablespoon
• Eggs – 4
• Salt and pepper to taste

Instructions

1. Place a skillet over medium heat and then add olive oil. After that, add onions and peppers. Cook for about 5 minutes as you stir occasionally.
2. Add garlic and then cook for one more minute. Add tomatoes, harissa and sugar, and cook for 7 minutes. Season with salt and pepper. Next, use a wooden spoon to make about 4 indentations in the mixture and then add an egg to each of the holes.
3. Cover the pot and allow to cook until the egg whites are set. Sprinkle the mixture with fresh parsley.
4. Serve and enjoy with some crusty bread.

Nutrition Information:

Calories per serving: 455; Carbohydrates: 3g; Protein: 25g; Fat: 38g; Sugar: 0g; Sodium: 350mg; Fiber: 0g 

Creamy Oatmeal Bowls with Raspberry Seeds and Honey

Creamy Oatmeal Bowls with Raspberry Seeds and Honey

(Total Time: 20 min| Serves 3)

Ingredients

• Rolled oats – 1 cup
• Ground cinnamon – ½ teaspoon
• Boiling water – 2 cups
• Butter – 2 teaspoons
• Pinch of salt

For Toppings

1. Fresh berries or preferred fruit
2. Seeds and nuts of choice
3. Honey to taste

Instructions

1. To cook the oats, place a saucepan over medium heat and then add water and sauce 

1. and bring to a boil. Add the oats and then cook for about 5 minutes.
2. Lower the heat and allow to simmer for 10 minutes as you stir regularly or until the oats are creamy and water well absorbed.
3. Remove the pot off from heat and then add cinnamon and butter, and cover with a lid as you allow to cook for 5 minutes.
4. Stir the oats again once the 5 minutes are up and then serve topped with nuts, berries and seeds, and drizzle with honey.

Nutrition Information:

Calories per serving: 541; Carbohydrates: 35g; Protein: 12g; Fat: 26g; Sugar: 0g; Sodium: 450mg; Fiber: 11g 

7-Day Mediterranean Meal Plan – 1200 Calories Per Day

• 7-Day Mediterranean Meal Plan – 1200 Calories Per Day
• Breakfast: Oatmeal with Fruits and Nuts (calories – 297)
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• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (calories 47)
• Medium apple – ½
• Lunch (Calories 320)
• Spiced Chickpea with Green Salad
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Pitted kalamata olives – 5
• Spiced chickpea – ¼ cup
• Combine all the ingredients and then top with olive oil and balsamic vinaigrette.
• Snack (calories 51)
• Dried apricots – 6
• Dinner (calories 457)
• Salmon Roast with Couscous and Fennel
• Roasted salmon fillet coated with ¼ teaspoon olive oil and ¼ teaspoon dried oregano, and seasoned with salt and pepper
• Roasted fennel bulb – 1 cup tossed with ½ tablespoon olive oil and a pinch of salt and pepper
• Whole wheat couscous cooked and topped with 1 tablespoon chopped walnuts
• Lemon wedge for garnish
• Snack (37 calories)
• Medium plum or fresh fig – 1
• Day 2:
• Oatmeal with Fruits and Nuts (calories – 297)
• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (70 calories)
• Clementines – 2
• Lunch (Calories 320)
• Spiced Chickpea with Green Salad
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Pitted kalamata olives – 5
• Spiced chickpea – ¼ cup
• Combine all the ingredients and then top with olive oil and balsamic vinaigrette.
• Snack (108 calories)
• Walnuts halves – 5
• Dried apricots – 5
• Dinner (calories 427)
• Tomato and artichoke gnocchi – 1 ¾ cups
• Day 3:
• Breakfast (calories 266)
• Egg and Toast breakfast
• Toasted whole-wheat bread - 1 slice
• Mashed medium avocado – ¼
• Large egg cooked – 1
• Clementine -1
• Top with an egg and mashed avocado.
• Snack (calories 131)
• Spiced chickpea nuts – ¼ cup
• Lunch (calories 332)

• Leftovers
• Tomato and artichoke gnocchi – 1 cup
• Mixed greens – 2 cups
• Top the salad greens with olive oil and balsamic vinaigrette.
• Snack (calories 25)
• Dried apricots – 3
• Dinner (calories 447)
• Cod with Vegetables & Couscous
• Cooked cod in olive oil and seasoned with herbs as preferred
• Cherry tomatoes – ½ cup
• Sliced zucchini sautéed in olive oil and seasoned with salt and pepper
• Whole wheat couscous cooked – 1 cup
• Whole wheat pita toasted – ½
• Lemon wedge for garnish
• Day 4:
• Breakfast (calories 279)
• Whole wheat toast – 1 slice
• Peanut butter – 1 tablespoon
• Medium banana – 1
• Snack (calories 65)
• Walnut halves – 5
• Lunch (calories 350)
• Greek Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top with balsamic vinegar and olive oil and serve with whole-wheat pita and some hummus for dipping.
• Snack (calories 80)
• Plain Greek yoghurt topped with sliced strawberries ¼ cup
• Dinner (calories 416)
• Italian egg drop soup – 1 ½ cups
• Arugula – 2 cups topped with balsamic vinegar and olive oil
• Toasted whole-wheat bread – 1 slice drizzled with olive oil
• Day 5:
• Breakfast (calories 297)
• Oatmeal with Fruits and Nuts
• Cooked oatmeal with ½ cup milk and 1/2 cup water
• Diced apple – ½ medium
• Chopped walnuts – 1 tablespoon
• Top the oatmeal with a pinch of cinnamon and walnuts.
• Snack (calories 152)
• Medium apple – ½
• Peanut butter – 1 tablespoon
• Lunch (calories 305)
• Greek Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top with balsamic vinegar and olive oil and serve with whole-wheat pita and some hummus for dipping.
• Snack (calories 80)
• Plain Greek yogurt topped with sliced strawberry ¼ cup
• Dinner (calories 416)
• Italian egg drop soup – 1 ½ cups
• Arugula – 2 cups topped with balsamic vinegar and olive oil
• Toasted whole-wheat bread – 1 slice drizzled with olive oil
• Day 6:
• Breakfast (calories 279)
• Whole wheat toast – 1 slice
• Peanut butter – 1 tablespoon
• Medium banana – 1
• Snack (calories 78)
• Hard boiled eggs seasoned with salt and pepper
• Lunch (calories 299)
• Green Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Cherry tomatoes – 5 halved
• Feta cheese – 1 tablespoon
• Combine the ingredients and then top with balsamic vinegar and olive oil.
• Serve with toasted whole-wheat pita and hummus for dipping.
• Snack (calories 95)
• Medium apple -1
• Dinner (calories 444)
• Mediterranean tuna spinach salad – 1 serving
• Toasted whole-wheat bread – 1 slice
• Day 7:
• Breakfast (calories 266)
• Egg and Toast Breakfast
• Toasted whole-wheat bread - 1 slice
• Mashed medium avocado – ¼
• Large egg cooked – 1
• Clementine -1
• Top with an egg and mashed avocado.
• Snack (calories 95)
• Medium apple -1
• Lunch (calories 350)
• Green Salad with Pita Bread and Hummus
• Mixed greens – 2 cups
• Cucumber slices – ½ cup
• Grated carrot – 2 tablespoons
• Top the salad with balsamic vinegar and olive oil.
• Serve with toasted whole-wheat pita and hummus for dipping.
• Snack (calories 27)
• Sliced strawberries – ¼ cup
• Dinner (calories 484)
• Chicken - 1 serving
• Steamed broccoli florets – 1 cup

Cooked whole-wheat couscous

Getting Started with the Mediterranean Diet

The Mediterranean diet emphasizes on consumption of the following foods:

Healthy fats: If you have been used to cooking foods with coconut oil or olive oil, then you should switch to healthy fats such as olive oil when getting started with the Mediterranean diet. Olive oil is healthy and normally rich in mono-saturated fatty acids, which help with improving the good type of cholesterol. Olive oil can be used on finished dishes by drizzling to boost flavor.

Nuts, seeds and legumes: This class of plant foods is a great source of protein and fiber. Nuts and seeds also provide antioxidants and healthy fats. You can eat small portions of nuts daily or servings of legumes at least twice a week.

Fish and eggs: Consider eating fish and eggs about two to three times per week. Eggs should be in the menu most of the times.

Dairy: You can include dairy from cultured milk, such as yoghurt and cheeses. Cultured dairy is easy to digest and a good source of beneficial bacteria that improve the health of the digestive system.

Whole grains: Refined carbs are known to lack nutrients and have a way of impacting the blood sugar negatively. Whole grains are the best and should always be eaten with healthy fats and protein. You can incorporate fermented grains for easy digestion and nutrient absorption in a better way.

Herbs and spices: Spices and herbs are filled with antioxidants and plant compounds that help with fighting the effects of inflammation.

Meal Plan to Lose Weight

If your intention of being on a Mediterranean diet is to lose weight and gain the health benefits that come with being on the diet, then having a meal plan can greatly help. Here is a 7-day meal plan that you can use to get started. 

Health Benefits of the Mediterranean Diet

The Mediterranean diet entails consumption of plenty of fresh, non-starchy foods. The diet doesn’t only provide people with tasty foods to eat, but it’s also a way of life and comes with numerous benefits. Here are some of the benefits of the Mediterranean diet:

Healthy way to lose weight

If you are looking for ways to lose weight without being hungry most of the time, then the Mediterranean diet is the best approach. The Mediterranean diet is sustainable and provides a realistic way of eating that can last a lifetime. The diet consists of nutrient-dense foods with room for one to choose whether they prefer low-carb foods, lower protein or something in between. The oils that are consumed on the Mediterranean diet hold natural vitamins, antioxidants and the essential fatty acids, which are great for overall body health.

The fact that the diet focuses on healthy natural foods, there is limited room for indulging in processed and junk foods that are known to contribute to health-related conditions and weight gain.

Improves heart health

Various research studies have proven that having a greater adherence to the Mediterranean diet, which consists of intake of mono-saturated fats and omega-3 foods, is associated with reduction of heart disease. The Mediterranean diet decreases the risk of cardiac death by about 30 percent. Intake of olive also decreases high blood pressure and is also suitable for lowering hypertension. The diet also helps with combating disease promoting effects of oxidation.

The Mediterranean diet discourages intake of saturated fats and the hydrogenated oils or trans fats, both of which can contribute to heart disease.

Helps fight cancer

Plant-based foods, especially fruits and vegetables, are simply the cornerstone of the Mediterranean diet and help in fighting cancer in each and every way. The plant-based foods provide antioxidants, which help in protecting the DNA from damage and also stop cell mutation. They also help in delaying tumor growth and lowering inflammation. Various studies have proven that olive oil can be a natural way of preventing cancer and decreasing the risk of bowel and colon cancers.

Plant-based foods also help in promoting balanced blood sugar and sustain healthy weight.

Prevents diabetes

Various studies have proven that the Mediterranean diet also works as an anti-inflammatory dietary pattern that helps with fighting diseases that are related to Type 2 diabetes, chronic inflammation and metabolic syndrome. The Mediterranean diet is considered effective for preventing diabetes just because it controls excess levels of insulin, a hormone that controls the levels of blood sugar and causes people to gain weight even when dieting.

Intake of well-balanced whole foods that contain healthy fatty acids alongside healthy sources of protein and carbohydrates is great for the body. Such foods enable the body to burn fat more efficiently and also provide energy. Consumption of foods with low levels of sugar also means that insulin resistance becomes rare, so it’s impossible to experience peaks of blood sugar. 

Improves cognitive health

Being on a Mediterranean diet provides a natural way of preserving memory and is a great step towards the treatment of Alzheimer’s disease and dementia in a natural way. Cognitive disorders normally occur when the brain is deprived of sufficient dopamine, a very important chemical that’s vital for mood regulation, body movements and processing of thoughts.

Healthy fats such as nuts and olive oil are great at fighting age-related cognitive decline. They help counter some of the harmful effects of free radicals, exposure to toxins and inflammation that’s caused by being on poor diets. Being on a Mediterranean diet has also been linked to lowering the rate of Alzheimer’s. Foods such as yoghurt also help in building a healthy gut, which also helps in improving cognitive functioning, mood and memory.

A Path to Weight Loss with the Mediterranean Diet

The Mediterranean diet focuses mainly on plant-based foods and healthy fats such as olive oil, and the diet has been well known for the heart-health benefits and quite recently the brain-boosting effect. Major studies, however, show that the Mediterranean diet has an eating plan that’s great not only for losing weight but also for maintaining weight. It’s possible to lose weight and keep it off completely when on you are on a Mediterranean diet.

The Mediterranean diet is never a calorie-restricted diet, which fails in providing sustained weight loss. It’s more of a way of life and that makes it possible to realize sustained weight loss. Since the diet is rich in healthy and mono-saturated fats like nuts, avocados and olive oil, it enables people to stay full for long, so it’s possible to be content with less food. It’s also low on added sugar, which also lowers the risk of developing Type 2 diabetes. Unlike other trendy diets, intake of carbs is not banned; however, emphasis is given on intake of fruits and vegetables in great amounts along with fiber-rich whole grains.

Unlike crash diets that dehydrate people and the low-calorie diets that put the body into starvation mode, the Mediterranean diet is outstanding in weight loss as you don’t regain the weight lost as long as you continue with the lifestyle. To realize weight loss with the Mediterranean diet, one should be aware of the following:

Have a clear path to healthy foods: One should be aware of how the processed foods with chemicals sabotage weight loss and weight control. They should begin by purging pantry and restocking healthy food choices as they begin to eat healthy and whole foods.

Portion control: You should look at the behavioral habits in relation to how you handle food and adopt healthy eating habits. Learn to control overconsumption of some foods that you should be taking in moderation. As much as you are free to eat the foods you want, the quantity of the foods matter and can greatly enhance weight loss.

Have peace with the process: Address stress induced by way of eating and learn to adapt to the new eating habits. Finding peace with the process will help you address weight gain that may come as a result of stress-induced eating. You should engage in activities that help you to stay active with the process.

begin by purging pantry and restocking healthy food choices as they begin to eat healthy and whole foods.

Portion control: You should look at the behavioral habits in relation to how you handle food and adopt healthy eating habits. Learn to control overconsumption of some foods that you should be taking in moderation. As much as you are free to eat the foods you want, the quantity of the foods matter and can greatly enhance weight loss.

Have peace with the process: Address stress induced by way of eating and learn to adapt to the new eating habits. Finding peace with the process will help you address weight gain that may come as a result of stress-induced eating. You should engage in activities that help you to stay active with the process.

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begin by purging pantry and restocking healthy food choices as they begin to eat healthy and whole foods.

Portion control: You should look at the behavioral habits in relation to how you handle food and adopt healthy eating habits. Learn to control overconsumption of some foods that you should be taking in moderation. As much as you are free to eat the foods you want, the quantity of the foods matter and can greatly enhance weight loss.

Have peace with the process: Address stress induced by way of eating and learn to adapt to the new eating habits. Finding peace with the process will help you address weight gain that may come as a result of stress-induced eating. You should engage in activities that help you to stay active with the process.

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Follow as a lifestyle: Make the healthy eating habits a way of life that you practice on a daily basis. Remember that behavioral change is important if you have to adapt easily to the Mediterranean lifestyle.

Mediterranean Frittata

                              

Mediterranean Frittata

Mediterranean Frittata Ingredients

          

• Eggs 12
• Goat cheese – 6 ounces
• Grated parmesan cheese – 1/ cup
• Cremini mushrooms – 4 ounces
• Deli ham – ¼ pound
• Pinch of salt – 1
• Roasted red peppers – 1 jar
• Olive oil 

  

                             Mediterranean Fritta Instructions

1. Get the oven preheated to 350˚F. In a mixing bowl, add eggs, roasted red peppers parmesan, goat cheese and salt. Whisk thoroughly together.
2. Coat an iron skillet with olive oil and then place over medium heat and add the mushrooms and cook for a minute or until soft.
3. Add diced ham and then allow it to fry for one more minute. Pour in the egg mixture. Ensure it’s well mixed and even.
4. Transfer carefully to the oven and then let the frittata bake for 30 minutes or until puffy and golden.
5. Remove from the pan and then allow to stay for a few minutes. After that, cut into wedges and enjoy.

                  Mediterranean Frittata Nutrition Information:

Calories per serving: 530; Carbohydrates: 5g; Protein: 41g; Fat: 40g; Sugar: 3g; Sodium: 900mg; Fiber: 1g 

The Basics of the Mediterranean Diet

The Basics of the Mediterranean Diet

The foods that we eat have been known to contribute greatly to how our health turns out. Feeding on unhealthy foods is known to cause a myriad of health issues, including chronic diseases; therefore, the diet that one adopts should be given a lot of emphasis.  It’s an eating approach that puts emphasis on eating whole foods that are full of flavor. It’s a diet that is abundant in fruits, whole grains, vegetables, legumes and olive oil. The diet also features lean sources of protein, and the red wine is consumed in moderate amounts.

The Mediterranean diet is also one of the top most popular diets, and it’s not the type of diet where the end goal is only to lose weight; it’s considered more of a lifestyle. It should be adopted as a daily practice and a way of living that’s sustainable. The Mediterranean diet incorporates traditional and healthy living habits of people from the countries that border the Mediterranean Sea, such as Greece, Italy, France, Spain, Morocco and the like. The diet varies by country and the region it is adopted, so it may have a range of definitions. However, it is a diet with high intake of vegetables, legumes, fruits, nuts, beans, grains, unsaturated fats like olive oil and fish among others. It, however, includes lower intake of dairy foods and meat. There are several

benefits that have been associated with the Mediterranean diet, such as good health and a healthier heart. Various research studies have proven that those who put a lot of emphasis on healthy fats, whole grains and fish not only weigh less but also experience decreased risks of heart-related diseases, dementia and depression. Eating in this way means that one gets little room for consuming the unhealthy junk and processed foods, which normally lead to being overweight and obese.