The Mediterranean Diet is a diet that is rich in plant-based foods, like vegetables, fruits, nuts, seeds, beans and legumes, and olive oil. These foods are high in antioxidants, which are compounds that can protect your cells from damage. The Mediterranean diet is also high in fibre, which is a nutrient that helps keep your digestive system healthy. The Mediterranean diet has been shown to reduce the risk of heart disease, cancer, stroke, and Alzheimer’s. It’s also been shown to reduce the risk of cognitive decline, increase longevity, and improve mood and memory
That's how the Mediterranean "diet" becomes a Mediterranean "lifestyle" that closely resembles the people of the region. Greece's citizens lead an active lifestyle, engaging in some kind of physical activity on a regular basis. Reading, sailing, rowing, swimming, or hiking are all examples of physical activity that can be combined with a balanced plant-based diet to produce positive health outcomes. Physical exercise in today's world could include a trip to the gym or even a simple walk around the street. It doesn't have to be strenuous; the main thing is to include some kind of physical activity in your day so that you can reap the full benefits of this diet.
Before we get into a basic list of what you can and can't eat, it's important to note that the Mediterranean region is made up of several nations, each with its own distinct dietary preferences.
With this variety comes a wide range of recipes that you can use in your dishes as long as you stick to the Mediterranean diet's balanced principles. This gives you a general idea of which foods to include on your shopping list, and then you can start looking for recipes! What does a typical Mediterranean diet entail?
Whole grain bread, extra virgin olive oil, fresh fruits and vegetables, herbs and spices, nuts and seeds, fish and seafood can all be part of your diet. Poultry, cheese, eggs, and yogurt should be consumed in moderation.
· Red meat and organ meat should be consumed in moderation. Processed snacks, refined oils (canola or palm oil), refined grains (white bread), sugary beverages (juice, soda), processed meats (hot dogs, sausages, bacon), and trans fats should all be avoided.
· Water and wine should be consumed.
Preparation time: 9 minutes
Cooking Time: 15 minutes
Serving: 6
Ingredients
Direction
1. Grease a muffin tin. Use 1 ½ ham slices to line each of the muffin molds.
2. Except for black pepper, salt, pesto, and eggs, divide the rest of the ingredients into your ham cups.
3. Using a bowl, whisk together the pepper, salt, pesto, and eggs. Pour your pepper mixture on top.
4. Set oven to 400 F/204 C and bake for about 15 minutes.
5. Serve immediately.
Nutrition 109 Calories 6.7g Fat 9.3g Protein
Preparation Time: 7 minutes
Cooking Time: 5 minutes
Serving: 2
Ingredient
Direction
1. Adjust your heat to medium. Set oil in a pan and heat.
2. Toss in the rest of the ingredients. Cook the mixture for approximately 5 minutes.
3. Set in serving plates and enjoy.
Nutrition 157 Calories 13.7g Fat 3.6g Protein