3 Mediterranean Diet Hacks & A Summer Recipe
May is National Salad Month and Mediterranean Diet Month. The Mediterranean Diet has been named the #1 Diet in the World for eight years in a row! A lot of people think that you can’t truly follow the Mediterranean lifestyle if you don’t live in the region, but it’s not true! This post will help you to harness the power of this transformative lifestyle while enjoying yourself in the process. I’m sharing 3 easy and fun hacks that you can use to live your best life this summer!
1. EVOO
Just as good quality EVOO is the foundation of the Mediterranean diet, sharing meals with others is the foundation of the Mediterranean lifestyle. For this reason, Epicurus stated “We should look for someone to eat and drink with before looking for something to eat and drink.” In my Mediterranean Lifestyle for Dummies book, I discuss how researchers found that the common practice of communal eating in the region contributes to overall health as well as psychological wellbeing.
In addition to the cultural and religious symbolism associated with olive oil and the
wonderful flavor that it lends to food, it’s health properties make it the perfect addition,
and base, to the diet. EVOO contains vitamin E, carotenoids and phenols such as
hydroxytyrosol and oleuropein which are known for their antibacterial and anti-
inflammatory effects. Since inflammation is the cause of illness, basing your diet around
anti-inflammatory ingredients is a great idea.
Dr. Simon Poole and I discuss everything
you need to know about EVOO in our latest book Olive Oil For Dummies.
2. ENJOY MORE COMMUNAL MEALS
Communal meals can be hard to pull off in large cities and especially in the United States. But you just need one other dining companion to reap the health benefits of not dining alone. Of course, there are times when we need, or may even prefer, to dine alone, and there’s nothing wrong with that. If we can find times to enjoy meals with others, however, our health will improve, so in the name of good health, and getting the most out of life, I’m always looking for excuses to share the table, even if it’s just virtually.
Here are some ways to enjoy more communal meals:
Plan ahead – look at your day and make sure at least one of your meals is in company
Offer to eat with co-workers
Schedule a virtual meal with friends and family from a far
Call someone when you eat. This might seem counterintuitive because we were raised to hang up the phone and “not to disturb” others when they’re eating, but if we do just the opposite, we will have the benefit of companionship which is still good for our psyche.
Rethink what constitutes a meal – even a quick breakfast or afternoon snack is better when shared.
The pandemic taught us that we can go beyond the definition of a traditional in-person visit to enjoy meals with others. It’s fun and perfectly acceptable to set up virtual meals with people. I love using technology for allowing me to “eat” with friends and family from afar. We update each other on our lives and share the course of our days. More than a simple phone call, these planned meals add brightness and depth to our lives. Challenge yourself to eat with others as often as possible and your mental health (which plays a major role on your physical health) will thank you.
3. SPEND TIME OUTDOORS
Did you know that mental health experts recommend 30 minutes of fresh air a day – and many believe it’s more beneficial to the psyche than antipsychotic drugs! If you make your communal meal an outdoor meal, you just upped your health quotient for the day a great deal. Or you could go for a walk or go shopping outdoors. Even sitting on a porch, patio or terrace will bring positive results. Try to carve out as much time in nature as possible. Remember, we’re like plants, and we need each other, good food, and sunlight to thrive.
Here's my Enchanted Garden Salad over Tzatziki from Chapter 9 of the Diabetes Cookbook For Dummies. Enjoy it outdoors, with friends, and with the best quality EVOO possible for best results! Wishing everyone a summer of pleasure and health.
Enchanted Garden Salad over Tzatziki
PREP TIME: 15 MIN | COOK TIME: 30 MIN | YIELD: 4 SERVINGS
INGREDIENTS
2 small beets
2 medium yellow or green tomatoes, cut into wedges
2 medium red tomatoes, cut into wedges
1 cup (67g) baby kale, baby spinach, or microgreens
4 ounces (110g) plain feta cheese (preferably sheep/goat milk), cut into 1-inch (2.5cm) pieces
DIRECTIONS
Preheat the oven to 450 degrees F. Prick the beets with a fork and place them on a baking sheet lined with aluminum foil. Bake approximately 30 minutes, or until tender, and then remove from the oven.
When the beets are cool, peel them and chop them into 1-inch pieces.
Place the vegetables in a decorative fashion in the middle of a serving plate. Begin with a slice of yellow tomato and follow with a piece of feta, a red tomato, a beet, continuing this pat- tern until you’ve used all the vegetables.
Scatter the kale, spinach, or microgreens over the top of the vegetables.
Serve immediately or store the tzatziki and vegetables and feta in separate containers until using.
Tzatziki
INGREDIENTS
2 cups (226g) Greek yogurt
1 English cucumber, trimmed and shredded with a box grater
¼ teaspoon (1.2g) salt
¼ cup (2g) finely chopped fresh
mint or dill
1 clove garlic, minced
1 small yellow onion, grated
DIRECTIONS
1 Place the yogurt, cucumber, salt, herbs, garlic, and onion in a medium bowl. Mix well to combine. Spoon the tzatziki in the middle of a serving plate surrounded by the vegetables.
NOTE: Tzatziki, made with yogurt and cucumbers, provides probiotics for gut health. The variety of colored vegetables adds the rainbow of polyphenol varieties that have broad anti-inflammatory and antioxidant effects. Refer to the color insert for a photo.
PER SERVING: Calories 272 (From Fat 60); Fat 7g (Saturated 7g); Cholesterol 37mg; Sodium 581mg; Carbohydrate 28g (Dietary Fiber 4g); Protein 28g. Sugars 12g.