Posts with the tag
mindful eating

Typically, I try to plan our meals ahead of time to help us get through the week on only one grocery trip and an array of healthy dinners. It has saved us money, time, and our sanity. But even with good intentions, life gets busy, weeknights get busy, and pretty soon we are tempted to run through the drive-thru or order take out for a last minute dinner. To avoid this, I started saving “recipes” for quick and healthy dinners I… Continue reading »

Easily one of the best vegetable medleys ever – broccoli, tomato, mushroom and garlic is quick, convenient, versatile and delicious! With easy to find ingredients, this mix makes a great pairing with fish, poultry, eggs, beans, and more. Add more tomatoes to make a delicious sauce to serve over your favorite whole grain. Broccoli, Tomato, Mushroom Medley Recipe Information: Serves 4 Serving Size: ¼ medley (about 1½ cups) Prep Time: 10 minutes Cook Time: 15-20 minutes Total Time: 25-30 minutes… Continue reading »

A classic favorite that is easy to make and delicious. These one-eyed jacks are cooked in olive oil, giving them a savory taste that is perfect for breakfast, lunch or dinner. Serve with your favorite fruits for a delectable meal you and your family will love. One-Eyed Jacks Recipe Information: Serves 1 Serving Size: 1 one-eyed jack Prep Time: 5 minutes Cook Time: 10 minutes Total Time: 15 minutes Ingredients: 1 tablespoon olive oil or canola oil 1 slice of… Continue reading »

I grew up eating salmon patties made with canned salmon. We always had them with peas and mashed potatoes. Since moving my diet to the Med Way, I decided to resurrect a childhood favorite and give it a modern twist. Using canned salmon makes this dish an easy go to even with salmon is not on sale. I choose to remove the skin and bones which takes a minute but gives the final product a better look and taste, in… Continue reading »

Whether you are throwing a backyard cookout or preparing a dish to pass, consider placing a healthy twist on traditional Memorial Day favorites. Holidays have quite the knack for throwing us off track from making healthy eating decisions. After all, nothing quite beats a burger with a little char and a cold glass of lemonade on a warm day. By flipping this meal the Med way, you can have the best of both worlds; a juicy burger and fruit drink,… Continue reading »

Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases. The Mediterranean-style eating pattern incorporates the basics of healthy eating that are traditionally practiced in countries that border the Mediterranean Sea. Eating the Mediterranean way is not only healthy, it is delicious and satisfying. Foods that you once thought of as too high in fat or unhealthy, including nuts, olive oil, olives, and whole grains, become an everyday… Continue reading »

Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases. Following a traditional Mediterranean style eating pattern has been shown to decrease some forms of cancer, protect against cognitive decline, improve eye health, decrease the risk of type 2 diabetes, help manage blood pressure, reduce cardiovascular disease, and is more effective than a low-fat diet for weight loss. Eating the Mediterranean way is not only healthy, it is delicious… Continue reading »

I have gotten a lot of questions recently about cooking with olive oil. Seems there are some claims out there on the web indicating cooking with olive oil is dangerous. The thought is that at high temperatures, olive oil oxidizes. Let’s take a closer look. Every oil has a smoking point. This is the point at which the oil begins to burn, smoke, and change chemical makeup and flavor. The smoke point for olive oil is anywhere from 370-390 degrees Fahrenheit depending… Continue reading »

This May, we are celebrating #MedMonth by eating the Mediterranean way and sharing our favorite recipes. One easy way to start eating the Med way is to swap your meat for plant-based proteins. Beans such as chickpeas, black-eyed peas, red kidney beans, and black beans are not only a great source of plant-based proteins but also rich in fiber and other key nutrients. One cup of cooked chickpeas has 15 grams of protein. In addition to being nutritious, they are also delicious and can be cooked… Continue reading »

Is it possible to get enough protein on a vegetarian diet? I get this question quite often from friends and family. Being a vegetarian myself, I am always thinking about ways to add healthy sources of protein in my daily diet. Yes, you can get enough protein on a vegetarian diet. Even if you are not a vegetarian, changing your protein to primarily plant-based sources is one of the main components of the Mediterranean-style eating pattern. Eating the Mediterranean way has… Continue reading »