Mediterranean Food

Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal!  My BMI has dropped from 36.9 to 33.1 and my goal is 24.9.

Natural Weight Loss


Mediterranean Food

More than 15 countries border the Mediterranean Sea and each of them have their own unique cuisine and regional variations.

But the area’s mild climate has created commonalities in diet transcending national boundaries.

The all-inclusive term Mediterranean diet, which has become popular in recent years, refers to a heart-healthy and nutritious diet high in fruits and vegetables, whole grains, and fresh seafood.

Olive oil is the primary source of dietary fat in Mediterranean dishes, and rich sources of protein like red meat are considered a special-occasion treat.

From Spanish paella to stuffed grape leaves, many of this region’s dishes may already be among your favorites.

Once you learn how to create the distinctive flavors of the Mediterranean, you’ll be able to cook a wide range of healthy, delicious, and authentic dishes.

Recipe of the Day:  Minestrone with Artichokes

Makes 8 (1-cup) servings

12 ounces (3 links) lean Italian turkey sausage, sweet or spicy, casings removed

1 teaspoon olive oil

1 medium onion, chopped

1 tablespoon minced garlic

1 (14.5-ounce) can no-salt-added fire-roasted diced tomatoes or 1-3/4 cups chopped fresh tomatoes

1 large or 2 medium red bell peppers, roasted, peeled, and diced

3 cups fat-free, low-sodium chicken broth

8 ounces (about 16) thawed frozen artichoke hearts, thinly sliced lengthwise

1 cup cooked farro, bulgur, or small whole wheat pasta (such as orzo or small shells)

1 cup cooked red or white kidney beans

1 teaspoon red chile flakes (optional)

Salt and ground black pepper to taste

2 tablespoons chopped fresh basil

1 tablespoon grated Parmesan cheese

*Use as many organic ingredients as possible.

In a nonstick skillet, cook the sausage over medium heat for about 4 minutes, breaking it up with a spoon, until no longer pink.

Drain the sausage on paper towels, crumble, and set aside.

In a 3- to 4-quart nonstick saucepan, heat the oil over medium-high heat.

Add the onion and cook for about 4 minutes, or until soft and just starting to brown.

Add the garlic and cook for 1 minute longer, until fragrant; do not brown the garlic.

Add the tomatoes and roasted peppers and cook for 2 to 3 minutes.

Add the broth and bring to a boil.

Reduce the heat to a simmer and add the artichoke hearts, cooked farro (or bulgur or pasta), and beans.

Simmer for about 5 minutes, or until all the ingredients are heated through.

Add the chile flakes, if desired, and season with salt and black pepper.

Garnish with the basil and Parmesan.

Per serving:  160 calories, 4 g total fat (1 g saturated), 2 mg cholesterol, 440 mg sodium, 19 g total carbohydrates (4 g sugars), 6 g fiber, 12 g protein.

If you have questions about Mediterranean American cooking, send us an email.

Come join us on our natural weight loss journey!  We’d love to have you along!

Have an awesome day!

If you got value from this, please subscribe below, comment, and share with your friends!

us 05-11

Dick and Lenay

email: – 715-431-0657

from Flavor First by Cheryl Forberg, RD

P.S. If your diet isn’t working for you, join us on our natural weight loss journey.


Leave A Response

* Denotes Required Field