20 easy recipes for the Mediterranean Diet

At True North, I am always researching the best food and diet to recommend to my clients. Our goal is to help our clients be happier, healthier and wealthier with our services. If you are interested in your initial consult, click here.

Recently, I have been studying the Mediterranean Diet in more detail. The benefits of this diet include:

  • Improved health heart

  • Brain function

  • Blood sugar control

But what is the Mediterranean Diet exactly? It includes:

  • Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips

  • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches

  • Nuts, seeds, and nut butter: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter

  • Legumes: beans, peas, lentils, pulses, peanuts, chickpeas

  • Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta

  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

  • Poultry: chicken, duck, turkey

  • Eggs: chicken, quail, and duck eggs

  • Dairy: cheese, yogurt, milk

  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper

  • Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Foods to avoid, or limit in the Mediterranean diet are:

  • Added sugar: added sugar is found in many foods but is especially high in soda, candies, ice cream, table sugar, syrup, and baked goods

  • Refined grains: white bread, pasta, tortillas, chips, crackers

  • Trans fats: found in margarine, fried foods, and other processed foods

  • Refined oils: soybean oil, canola oil, cottonseed oil, grapeseed oil

  • Processed meat: Processed sausages, hot dogs, deli meats, beef jerky

  • Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

Here is a link to some simple recipes that can be made in an Instapot:


Reference: https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#foods-to-limit

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