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May 14, 2007
Seven guidelines for eating the Mediterranean way
1. Eat more whole foods and fewer processed foods.
2. Use unsaturated fats, particularly monounsaturated fats like olive oil, for cooking and flavoring foods, and for salad dressings.
3. Eat an abundance of vegetables, especially leafy greens, every day.
4. Eat more servings of fruits, grains and legumes than animal-based foods, and include low-fat or fat-free dairy products.
5. Serve beans and fish as your main protein sources.
6. Make small amounts of meat an occasional treat, rather than a daily staple.
7. Enjoy nuts, such as almonds, peanuts and walnuts, regularly, in moderate amounts.
Mushroom Portobello Burger
This mushroom sandwich comes topped with a luscious Greek-style salad. Make it a meal: Serve with cucumber spears and a glass of Firestone Gew?rztraminer.
Makes 4 servings
1 clove garlic, minced
1/2 teaspoon kosher salt
2 tablespoons extra-virgin olive oil, divided
4 portobello mushroom caps, stems and gills removed
4 large slices country-style sourdough bread, cut in half
1/2 cup sliced jarred roasted red peppers
1/2 cup chopped tomato
1/4 cup crumbled reduced-fat feta cheese
2 tablespoons chopped pitted Kalamata olives
1 tablespoon red-wine vinegar
1/2 teaspoon dried oregano
2 cups loosely packed mixed baby salad greens
1. Preheat grill to medium-high.
2. Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.
3. Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.
4. Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.
5. Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.
NUTRITION INFORMATION: Per serving: 301 calories; 11 g fat (2 g sat, 7 g mono); 3 mg cholesterol; 40 g carbohydrate; 10 g protein; 4 g fiber; 795 mg sodium; 691 mg potassium.
Nutrition bonus: Selenium (44% daily value), Folate (33% dv), Vitamin A (25% dv), Potassium (20% dv).
Greek Dinner Salad
3 tablespoons nonfat plain yogurt
3 tablespoons reduced-fat mayonnaise
2 tablespoons lemon juice
2 tablespoons chopped fresh mint
1 clove garlic, minced
1 teaspoon honey
1/2 teaspoon salt
1 medium zucchini, finely diced
1 large red bell pepper, finely diced
1 bunch radishes, finely diced
1 15-ounce can chickpeas, rinsed
4 large Boston lettuce leaves, for serving
1. Whisk yogurt, mayonnaise, lemon juice, mint, garlic, honey and salt in a small bowl until creamy.
2. Toss zucchini, bell pepper, radishes and chickpeas in a large bowl. Pour the dressing over the vegetables; toss gently. To serve, spoon into lettuce leaves, using them as cups.
NUTRITION INFORMATION: Per serving: 202 calories; 4 g fat (1 g sat, 1 g mono); 3 mg cholesterol; 35 g carbohydrate; 7 g protein; 7 g fiber; 585 mg sodium; 522 mg potassium.
Nutrition bonus: Vitamin C (180% daily value), Vitamin A (70% dv), Folate (29% dv), Iron (15% dv), Potassium (15% dv).
Posted by Lisa at May 14, 2007 07:59 PM
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Tracked on October 1, 2007 06:58 PM