Drizzle Oil and Vinegar

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Archive for March, 2014

Mediterranean Diet Healthy Food Ideas With Olive Oil

Friday, March 07th, 2014

While a busy day calls for a quick meal, it does not call for a sub-par one. To help you imagine what a day full of quick meals would look like, here are a few examples to get you started. Breakfast can be an egg-white frittata with a handful of spinach and mushrooms added with a bit of yogurt. Lunch could include: a hearty chunk of whole grain bread, feta or some other kind of cheese, some tomato slices, and a handful of greens drizzled in olive oil with a squeeze of fresh lemon juice. Finish lunch off with a mid-day dessert of seasonal fruit. This meal is quick, fresh, and fulfilling without the inconveniences of waiting in a fast food drive-through lane and waiting for your order.

For dinner, make spaghetti or your favorite pasta recipe. A shredded carrot, a finely chopped green or red pepper, some mushrooms, and a handful of chopped spinach to your sauce makes an already tasty dinner sublime. These additions lend flavor, color, and nutrition to the meal. For an impromptu grilling party in the yard, focus on the uniquely smokey and caramelized flavors of grilled Mediterranean-style produce. Skewer thickly sliced onions, peppers, zucchinis, large mushrooms, eggplant, and tomatoes, add a drizzle of olive oil with some lemon juice, and grill. For some flare, add a few pieces of chicken or lamb to the shish kebabs. To finish, add a garnish of grated cheese, a splash of tomato sauce, or a few sun-dried tomatoes. Fish and broccoli drizzled with olive oil and a pinch of minced garlic, as well as a few flakes of red pepper to finish is another great idea. For dessert that keeps with the grilling theme, try a grilled banana. This already sweet fruit is made sweeter by the heat caramelizing its juices.

Add a daily salad to further enhance the benefits and flavors of your meal. Choose vinaigrette for a wide variety of flavors and as a healthier choice than dressing. For crunch, add some unconventional vegetables such as watercress and chives. A little dairy such as cottage cheese also goes a long way in flavor and a little extra protein. While raw garlic and onion is too strong for most people to handle, if finely minced or served as vinaigrette, garlic and onion will make an aromatic addition.

Even the Friday-night regular special of pizza can be converted into a tasty and healthy version. The difference is just a few swaps. Make your pizza with a thin, whole-grain crust and fresh tomato sauce. Load up the vegetables in either traditional or unconventional combos such as eggplant-zucchini or briefly sautéed garlic with broccoli. Reduce the cheese to just a sprinkle and in a low-fat variety. While pizza and spaghetti may not exactly come to mind when you think of the Mediterranean diet, it is really the spirit of the food that makes it Mediterranean. This means fresh, wholesome, and mostly produce when it comes to the ingredients of a meal.

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