Mediterranean Diet: 3 Reasons Why To Try It!

Plus a delicious Mediterranean Lentil Salad Recipe to get you started (hint: it has a turmeric dressing that is super nutritious and delicious!)

I’m sure you’ve heard that the Mediterranean diet is the healthiest one to follow, but do you know why? We’ll discuss 3 of the main reasons below as well as take a look at a delicious recipe that is quick, nutritious and delicious! A perfect way to start incorporating more pieces of this wonderful eating plan.

The Mediterranean Diet is Plant Based

At the base of the Mediterranean Diet are plants. Fruits, vegetables, beans, legumes, nuts, seeds, all the plants! The majority of the meals created in this region are based on foods they have grown themselves.

If we think about the nutrients that we get from plants - fiber, vitamins, minerals, antioxidants, and other phytochemicals, it makes sense that this style of eating would have some pretty hefty health benefits. And it does. The Mediterranean Diet is associated with lower risks of heart disease, diabetes, cancer, obesity and more.

Eating fruits and vegetables with every meal and snack is a great way to add more plants and to make your diet more Mediterranean. Every time you sit down to eat, look for color on your plate. Shoot for 5-9 servings a day.

It's Heart Healthy

Protein options in the area surrounding the Mediterranean Sea are largely seafood, beans, and legumes. Some red meat is consumed along with some dairy, but much less than what is consumed here in the typical American diet.

Instead of lots of butter and lard, olive oil is a main cooking oil in this region. Olive oil is a source of unsaturated fat which means it is a heart healthy fat. Combining this with less red meat and dairy (sources of saturated fat), we can see how following a Mediterranean Diet is protective for our heart and cardiovascular health.

It's Low Sodium

Instead of being heavy on the salt shaker, the Mediterranean Diet uses herbs and spices to season and add flavor to their meals. As the recipe below demonstrates, you don't need a lot (or any) salt to really spice up and flavor your dishes.

So what can you do to get started on a Mediterranean Diet?

Try these 3 things:

1. Eat at least 5 servings of fruits and veggies daily

2. Add a meal or two to your weekly meal plan using beans or tofu or seafood as the protein source

3. Try a new herb or spice to add flavor to a meal instead of salt - try the recipe below if you need ideas!

Mediterranean Lentil Salad with a Turmeric Dressing

For the Salad:

Ingredients

• 2 cups lentils, drained and rinsed (about 2 cans)

• 1 red bell pepper, chopped

• 1 orange bell pepper, chopped

• 1/2 red onion, chopped

• 1 english cucumber, chopped

• 1 pint grape tomatoes, cut in quarters

• 1/2 cup parsley chopped, chopped

In a large bowl, add the lentils and vegetables. Mix gently to combine.

For the Dressing:

Ingredients

• 1/3 cup olive oil

• 2 Tbs lemon juice

• 2 Tbs vinegar

• 1 garlic clove, chopped

• 1 tsp ground turmeric

• 1 tsp ground black pepper

• 1/2 tsp salt (optional)

Add all ingredients to a small bowl and whisk. Pour over salad and mix to combine.

Refridgerate leftovers.

Notes: This salad is full of vegetables and plant based proteins. Use it as a main dish, or serve as a side with chicken or fish. Mix it up with your own favorite dressing, add some feta cheese, or whatever veggies you have in your fridge. You can really make this dish your own!

Interested in more info on the Mediterranean diet and how it can help you lose weight? Sign up for my Medterraneand Diet for Weight Loss Program to learn some basics to get started as well as receive more recipes and support! Reach out here!