Posted on May 7, 2019
Have you heard the news? The Mediterranean Diet – a healthy eating pattern devised in the late 1950s – is hot again thanks to the U.S. News and World Report naming it the Best Diet of 2019. Eating the Mediterranean way may sound exotic, but it’s easier than you think, and a2 Milk® can help with these yummy recipe ideas:
Mediterranean Staple: Homemade yogurt
Yogurt is a mainstay at just about every meal in most Mediterranean countries and is often used as a savory ingredient or accompaniment. Make your own with a2 Milk® Whole then mix in 2 tablespoons of olive oil for every ½ cup and sprinkle with salt and pepper. Serve with raw veggies or spread over salmon, chicken or pork before cooking.
Breakfast: Healthy summer berry smoothie bowl
Start your day with Mediterranean staples like antioxidant-rich berries and fiber-filled oats paired with calcium and potassium-rich a2 Milk® with this morning smoothie bowl.
Lunch: Savory white beans on toast with cucumber avocado salad with creamy herbed feta dressing
Plant foods like vegetables, fruit, beans and whole grains make up the bulk of the Mediterranean eating plan, and you’ll get your fill with these two delicious, vegetarian dishes. Don’t have white beans on hand? Swap in chickpeas or kidney beans. Celery, bell peppers or raw zucchini can be used instead of cucumber in the salad.
Dinner: Linguini with peas, prosciutto and lemon cream sauce with seafood
Add 4 ounces (per person) of cooked salmon or shrimp to the lemon cream sauce to make this the ultimate pasta dish. Fish and seafood are a big part of the Mediterranean way of eating and health organizations, like the American Heart Association, recommend eating it least two times a week for both heart and brain health.
Dessert: Honey walnut panna cotta
Typically, desserts in the Mediterranean lifestyle are reserved for special occasions or celebrations. When you need a sweet treat after a meal, look for desserts that feature milk, yogurt, fruit, nuts and/or whole grains. Remember to keep portion sizes in check, too, as they do overseas.
Deanna Segrave-Daly, RD is a registered dietitian, the co-author of The 30-Minute Mediterranean Diet Cookbook: 101 Easy, Flavorful Recipes for Lifelong Health, and blogger at TeaspoonofSpice.com.