4 Essential Mediterranean Dishes for 20s Busy Girls : According to Elena Paravantes-Hargitt, RD, a nutritionist in Greece who specializes in the Mediterranean diet and is the founder of OliveTomato and the author of The Mediterranean Diet Cookbook for Beginners, the Mediterranean diet is primarily plant-based and emphasizes pulses like beans and lentils, vegetables (especially dark leafy greens), fruits, nuts, seeds, and olive oil, and a small amount of fish and meat or dairy.
4 Essential Mediterranean Dishes for 20s Busy Girls
Studies indicate that this diet is linked to longevity and heart health, but it also guards against some cancers and cognitive declines like Alzheimer’s disease, the spokesperson adds. A Mediterranean diet has been linked in one study to protection against brain shrinkage and memory loss. Rich in anti-inflammatory compounds are the foods included in the eating plan.
1. Mediterranean Grain Bowls With Lentils and Chickpeas
While they might not be on your typical grocery list, nutrient-dense plant-based foods like beans and lentils are staples on the Mediterranean diet. Try this recipe to help you gradually start eating them! This filling meal has a base of deliciously chewy farro, lentils, and chickpeas. On top are vegetables, avocado, feta, and Kalamata olives, along with a zesty lemony garlic vinaigrette. Grain bowls, according to Retelny, “are the ideal Mediterranean diet staple, loaded with whole grains and veggies.” Better yet: It’s simple to save leftovers for an easy-to-prepare lunch the following day.
2. Greek Style Roasted White Beans With Summer Vegetables
This bean-based meal idea demonstrates that meat is not necessary for a meal to be satisfying. “This recipe is flavorful and filling, combining a lot of veggies and beans to give the ideal combination of protein, fiber, antioxidants, and the good fats from the olive oil,” explains Paravantis-Hargitt. To reduce the fat and calorie count, just think about making the recipe into a four-serving dish. And be aware that while utilizing dry beans may require an extra step, the unbelievably smooth texture makes the extra effort worthwhile.
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3. Creamy Greek Salad Pasta Recipe
It’s unlikely that you’ve ever eaten pasta salad like this. Tossed with chilled pasta and mixed vegetables (onion, bell pepper, tomatoes, and corn), this salad is dressed with a creamy, herbaceous Greek yogurt dressing. According to Retelny, “that [yogurt] offers a calcium and protein bonus to this Mediterranean vegetarian dish.” This recipe, which serves six or more, is a great side dish for your next potluck or backyard BBQ and can also help you cut back on your overall carb intake.
4. Vibrant Orange and Arugula Salad
This recipe is deserving of a recipe of the highest beauty award. Moreover, the dish’s eye-catching appearance will entice you to prepare it. Crispy radishes and almonds combine with creamy goat cheese, sweet oranges, and peppery baby arugula. According to Paravantis-Hargitt, “oranges offer a good dose of vitamin C, and leafy greens are a great source of antioxidants and good for brain function.” For example, the U.S. Department of Agriculture (USDA) states that one full navel orange provides more vitamin C than the daily requirement. According to the Harvard T.H. Chan School of Public Health, vitamin C is also necessary for wound healing and infection prevention. Serve with a portion of grilled whitefish for a light meal.
Nutrition per serving (serves 6):
- 171 calories,
- 14g total fat (2.9g saturated fat),
- 4g protein,
- 10g carbohydrates,
- 2.2g fiber,
- 6.2g sugar,
- 147mg sodium
