Want to try a flavorful, healthy diet? Try Mediterranean
- March 10, 2023
Are you motivated to make some changes to the way you eat so you can live a healthier, longer life? The Mediterranean diet is a top pick from most health experts and doctors. It can promote heart health, regulate blood sugar levels and even help brain function. Not to mention you might feel healthier and even lose some weight.
“Changing the way you eat can be hard. Expensive or extreme diet programs can be effective, but usually not long-lasting,” said Dr. Christine Nguyen, a primary care doctor at Natividad Medical Group Prunedale. “The great thing about the Mediterranean diet is that there aren’t hard and fast rules to follow. Instead, the diet gives guidelines for eating healthfully. That makes it easier to eat better every day — and the diet you’re more likely to stick to is the best one.”
3 Tips for Mediterranean-Style Eating
- EAT: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood and extra virgin olive oil
- EAT IN MODERATION: poultry, eggs, cheese and yogurt
- EAT RARELY: red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods
Cowboy Caviar Recipe
A TikTok favorite recipe for 2022, this healthy dip or topping is always a crowd pleaser! Serve as a snack or bring it to a potluck with corn tortilla chips, or enjoy at home or work over a salad, brown rice or quinoa. Cowboy Caviar is a delicious source of plant-based protein and it’s high in fiber and vitamin C.
1 (15.5 ounce) can black beans, drained
1 (15.5 ounce) can black-eyed peas, drained
1 (14.5 ounce) can diced tomatoes, drained or 5 Roma tomatoes, seeds removed, chopped
1 avocado, chopped
2 cups frozen corn kernels, thawed
½ red onion, chopped finely
1 green or red bell pepper,
chopped finely
½ cup chopped pickled jalapeno peppers or 1 fresh jalapeno
½ teaspoon garlic salt
½ cup chopped cilantro
⅓ cup extra virgin olive oil
4 tablespoons red wine vinegar
1 teaspoon sugar
Pepper, to taste
DIRECTIONS
Combine all veggies and beans in a large bowl. In a separate bowl, whisk together spices, oil and vinegar. Combine all ingredients and stir well. Refrigerate if not serving immediately. This recipe makes 12 servings and can stay refrigerated for up to four days.
