Embracing the Mediterranean Diet With Seasonal Produce

Adopting a Mediterranean diet rich with seasonal produce can be an amazing way to boost both your health and save money.

This diet emphasizes fruits, vegetables, whole grains, legumes and healthy plant-based oils for optimal health. Red meat consumption should be limited while eggs and dairy may be enjoyed (in moderation) to promote weight control and cholesterol reduction. It may also assist with healthy weight management.

Green Leafy Veggies

The Mediterranean diet is more of a healthy-eating plan than an actual “diet”, incorporating traditional flavors and cooking techniques from around the region with essential health-promoting foods.

Leafy greens like arugula are staples in this eating approach, providing disease-fighting antioxidants to combat postmortem Alzheimer’s disease. Furthermore, the Mediterranean diet also features plenty of fruits and vegetables, whole grains, healthy fats, and moderate alcohol intake.

Leeks

Diets that include Mediterranean ingredients are rich with allium vegetables like garlic, leeks and shallots which contain compounds which could lower colorectal cancer risks.

Dark leafy vegetables such as arugula provide folate, vitamins A, C and K and antioxidants – essential components of health. Try it in your next vegetable soup recipe or include it in an innovative frittata creation!

Tomatoes

A Mediterranean diet can be an excellent way to manage inflammation. This approach emphasizes healthy plant-based foods, fatty fish (such as salmon and mackerel) as well as moderation with dairy products, meat and eggs.

Diets that promote brain health often include whole grains, nuts and seeds (with limited salt intake), fermented dairy products and wine; this combination has been shown to improve cognitive performance while slowing the progress of dementia.

Apples & Pears

The Mediterranean diet has been proven to reduce inflammation, and reduce your risk of heart disease, diabetes, cancer and other serious health conditions. Nutrients found within this diet – like tomato’s lycopene content; isothiocyanates and sulforophane (cruciferous vegetables); monoterpenes (olive oil); all contain anti-inflammatory properties and should all be included as part of any effective Mediterranean diet plan.

Diets that reduce cholesterol, blood pressure and triglycerides may also help protect your heart. Choose whole grain over refined flours for best results, and include fish, lean meats, poultry eggs and nuts among your protein sources.

Pomegranate

Pomegranates add vibrant hues and sweet-tart flavor to salads and desserts alike, providing essential sources of vitamin C, potassium, fiber and polyphenols.

The Mediterranean diet is a heart-healthy eating plan that includes whole grains, fruits and vegetables, legumes, nuts, olive oil and olives in moderation. Studies have linked its consumption with reduced risks of cancer, heart disease, dementia and digestive health as well as blood pressure regulation and weight management.

Olive Oil

EVOO and unsaturated fats like nuts and avocados are integral parts of the Mediterranean diet, and have long been recognized for their heart-health benefits such as lowering cholesterol and LDL (bad) blood lipid levels as well as decreasing inflammation and blood pressure.

Olive oil contains antioxidants to combat oxidative damage and provide cancer protection, so opt for unrefined and organic varieties when purchasing. Keep it cool and dark so as to prevent spoilage or rancidity from taking place.

Whole Grains

The Mediterranean diet consists of whole grains, beans and fruits while being low in red meat, dairy products and highly processed foods – this nutrient-rich approach has been linked with lower risks of heart disease, obesity and some cancers.

Stock up on seasonal produce this spring and incorporate a wide variety of fruits, vegetables, whole grains and fish into your diet. Make sure that dairy consumption remains moderate while limiting sugary beverages.

Legumes

Legumes are an amazing source of nutrients. From chickpeas and broad beans to lentils and kidney beans, legumes make an essential ingredient in Mediterranean dishes like hummus, falafel or salads.

They provide significant amounts of fiber, protein, minerals and B-vitamin. Plus they contain healthy plant-based fats.

Preparing dry legumes ahead of time can reduce preparation time in the future. You could try cooking up a batch and freezing them into freezer-safe bags for easy access later.

Fish

Include fish in your meals to reap the health benefits of the Mediterranean diet and ensure it provides maximum benefit to you and your body. Choose lean proteins like tuna, sardines and salmon, as well as shellfish such as mussels, clams and shrimp.

Avoid eating fried food and instead opt for baking, roasting or grilling techniques such as roasting to reduce sodium consumption. This way you will save both time and money when trying out this new diet plan!

Strive for three servings of fruits and vegetables daily (one serving equals 1/2 cup cooked or 1 cup raw). Top off each plate with extra-virgin olive oil as an extra touch.