The Mediterranean Way is a well-balanced meal plan that emphasizes plant based eating, whole grains, low fat dairy products, healthful fats from monounsaturated oils, fish and moderate amounts of lean meats. Along with a healthy eating, exercise is an important factor for optimal health. The Mediterranean meal plan recommends daily physical activity at least five times per week for 30 minutes each day. Numerous studies show that switching to this style of eating may reduce your risk of heart disease, cancer, diabetes, and obesity.
The Mediterranean Plate
The Mediterranean meal plan coincides with the USDA My Plate standards. As with My Plate, controlling portion sizes and reducing the amount of processed food by incorporating fruits and vegetables into ones diet are key strategies to maintaining a healthy weight.
The USDA MyPlate
Simple Steps to Eating Mediterranean
- Eat foods that are unprocessed–choose fresh fruit or vegetables as snacks instead of packaged bars.
- Choose whole grains–look for the words 100% whole wheat on ingredient lists or whole grains like quinoa, oats, rice, rye,barley and corn.
- Use beans, nuts and seeds as sources of protein--these foods also provide a healthy dose of fiber and unsaturated fats
- Choose lean meats and limit serving sizes to 3 ounces– try lean meats such as top sirloin, round steak, chicken breast or pork tenderloin
Simple and Delicious Mediterranean Recipes
The following recipes were featured this year at the Travis County Agrilife Extension Healthy Cooking School! These great recipes and more can be found in our Fast and Fresh Mediterranean cookbook!
Lemon Basil Shrimp (on page 9)
Serves 4
Ingredients:
3 quarts water
8 ounces whole wheat spaghetti noodles
¼ cup chopped basil or 1 tablespoon dried basil
1 pound ready to eat shrimp, thawed
3 tablespoons drained capers
2 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon grated lemon peel
½ teaspoon salt
2 cups baby spinach
Directions:
1. Bring water to a boil. Add pasta; cook to package directions. Drain.
2. Put pasta back in pan and add shrimp and stir in basil and the next 4 ingredients.
3. Place ½ cup of spinach on each plate and top with 1 ¼ cup of past mixture.
Nutrition Facts per Serving: Calories: 360, Total Fat: 9g, Sat Fat: 1g, Cholesterol: 185mg, Sodium
400mg, Total Carbohydrates: 41g Fiber: 6g, Protein: 10g
Balsamic Infused Berries (on page 4)
Serves 6
Ingredients:
1/3 cup strawberry balsamic vinegar
3 tablespoons brown sugar
2 teaspoons vanilla extract
1 1/2 cup sliced strawberries
1 1/2 cup blueberries
1 1/2 cup raspberries
6 tablespoons light whipped topping
Directions:
Combine vinegar, brown sugar and vanilla in a small bowl; set aside.
In another bowl, gently mix berries together. Drizzle balsamic mixture over berries. Refrigerate
to allow flavors to combine.
Top each serving with 1 tablespoon of whipped topping.
Nutrition Facts per Serving: Calories: 96, Total Fat: 1g, Sat Fat: 1g, Cholesterol: 3 mg, Sodium
11 mg, Total Carbohydrates: 20g, Fiber: 3.5g, Protein: 1g
Tuscan White Bean Soup (on page 8)
Serves 6
Ingredients:
4 carrots, cut into 1” pieces
1 large onion, diced
2 tablespoons olive oil
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon Greek seasoning
¼ teaspoon dried rosemary
4 tablespoons tomato paste
2-15-oz cans cannellini (white) beans
4 cups low- sodium chicken stock
4 cups fresh spinach
Directions:
1. Sauté carrots and onion in olive oil on medium heat until soft.
2. Add remaining ingredients and simmer for 20 minutes or until liquid is reduced and
slightly thickened. Add spinach and simmer for 5 minutes.
Nutrition Facts per Serving: Calories: 230, Total Fat : 6g, Sat Fat: 1g, Cholesterol: 15mg, Sodium
550mg, Total Carbohydrates: 32g Fiber: 10g, Protein: 13g
Walnut Apple Salad (on page 11)
Serves 6
Ingredients:
1/2 cup walnut pieces
1 tablespoon honey
1 ½ lbs. fresh spring mix salad
2.5 ounces crumbled goat cheese
½ cup craisins
1 apple, chopped
Dressing:
1 tablespoon olive oil
1 tablespoon honey
2 tablespoons red wine vinegar
2 tablespoons cranberry juice
2 tablespoons Dijon mustard
Directions:
1. Preheat oven 325° F. Coat walnuts with honey and place in baking pan. Bake for 10 minutes.
Cool.
2. Combine spring mix, goat cheese, craisins, and apple in salad bowl.
3. Mix dressing ingredients together in a bowl with wire whisk. Toss dressing with salad
ingredients and top with walnuts.
Nutrition Facts per Serving: Calories: 220, Total Fat :10g, Sat Fat: 2.5g, Cholesterol: 5mg, Sodium 396
mg, Total Carbohydrates: 31g Fiber: 5g, Protein: 6g
