Antipasti, tapas or mezze are appetizers inspired by Mediterranean diet ingredients such as tangy feta cheese and briny olives, while flatbreads and cheesy tirokroketes may also feature.
These nutritious sweet snacks are packed with nuts, fruits and whole grains to provide you with energy throughout the day and keep you from overeating. Each portion size ensures no overindulgence occurs.
Yogurt Parfait
Yogurt parfaits are a classic Mediterranean breakfast or snack that can be tailored to meet the tastes and needs of each individual. Starting with Greek- or regular-style yogurt as the base, fresh fruit adds sweetness while providing essential vitamins. Granola or nuts provide additional crunch.
Chickpeas or pistachios can help keep you feeling full for longer with their protein-rich content, while this savory dip offers low sodium and plenty of healthy fats and fiber for sustained energy levels.
Yogurt parfaits are easy to prepare ahead of time and store easily in airtight containers like mason jars. Mix fresh or frozen fruits together for unique combinations, then try different kinds of yogurt and granola for additional textures and tastes! Add peanut butter or jam for an added boost of protein and flavor!
Banana Muffins
Banana muffins often get a bad rep for being high in fat and calories, but this version proves otherwise. Packed with nutritious whole grains and sweet banana filling made without butter and oil additions – and finished off with an irresistibly crunchy walnut streusel topping – these breakfast treats will satisfy your morning sweet tooth perfectly!
For ultra-moist muffins, the key lies in choosing very ripe bananas – those with spots and browning are especially ideal. Their natural sugars will have had time to turn into sugars while their starches have transformed into sugars. Add lemon juice before mixing your batter to help retain their texture as you bake!
Mixing dry and wet ingredients separately enables the flour to absorb liquids more evenly, producing a thicker batter. Fold in bananas until thoroughly mixed in, before whipping together in minutes! These banana muffins bake up perfectly within 18-20 minutes until a tester inserted in their center pulls out clean.
Chocolate Pudding
Make dark chocolate pudding at home using just your fridge and patience, for an amazing dessert that is not too thick or gummy! A tasty alternative to boxed instant or refrigerated pudding which typically contains corn syrup, flavoring agents and stabilizers.
To create this decadent dessert, combine sugar, cocoa powder, and cornstarch in a heavy medium saucepan and whisk. Slowly whisk in half of the milk and bring to a boil while whisking continuously – continuing this process until you reach a creamy custard texture!
Though without eggs, this chocolate pudding may still seem familiar. That is because in England what Americans refer to as chocolate pudding may actually be known as mousse or custard due to texture differences from American-style pudding (using gelatin for thickening vs egg proteins for mousse) when served individually in dessert bowls or ramekins with toppings like whipped cream, shaved chocolate shavings, crushed cookies or sprinkles.
Stuffed Dates
Medjool dates make an indulgent treat with their nutritional powerhouse: dates are an excellent source of fiber while their nuts add protein and healthy fats that keep you satisfied until your next mealtime. Plus, these recipes contain lower sodium than most granola bars as well as no artificial ingredients!
Stuffed dates make an eye-catching appetizer that pairs perfectly with fruit and cheese platters. Made ahead and stored in the refrigerator or frozen, some varieties (like chocolate-dipped dates) may even last months when stored! Pair these scrumptious snacks with warm bites like baked brie and spinach artichoke dip for a cozy spread! According to research published in Journal of Liver Research these bites may even contribute to reduced risk of nonalcoholic fatty liver disease; munching these delicious snacks could support liver health!
