{"appState":{"pageLoadApiCallsStatus":true},"categoryState":{"relatedCategories":{"headers":{"timestamp":"2023-05-31T12:01:10+00:00"},"categoryId":33875,"data":{"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","image":{"src":null,"width":0,"height":0},"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"parentCategory":{"categoryId":33859,"title":"Recipes","slug":"recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"}},"childCategories":[],"description":"Get a taste of the Mediterranean every day, and keep cancer and heart disease at bay. We explain the diet and show you how to make the switch easy.","relatedArticles":{"self":"https://dummies-api.dummies.com/v2/articles?category=33875&offset=0&size=5"},"hasArticle":true,"hasBook":true,"articleCount":133,"bookCount":3},"_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"relatedCategoriesLoadedStatus":"success"},"listState":{"list":{"count":10,"total":133,"items":[{"headers":{"creationTime":"2017-11-15T06:36:27+00:00","modifiedTime":"2023-05-15T20:40:26+00:00","timestamp":"2023-05-15T21:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Mediterranean Diet Quiz: Rate Your Plate","strippedTitle":"mediterranean diet quiz: rate your plate","slug":"mediterranean-diet-quiz-rate-plate","canonicalUrl":"","seo":{"metaDescription":"You may already be on board with many of the principles of a Mediterranean diet. Take this quiz to see where you fall and what changes you can focus on toward a","noIndex":0,"noFollow":0},"content":"You may already be on board with many of the principles of a Mediterranean diet. Take this quiz to see where you fall and what changes you can focus on toward adopting a Mediterranean diet.\r\n\r\nAnswer the following questions; the numbers in parentheses are point totals, but you don't have to worry about those until after you take the quiz.\r\n<ol>\r\n \t<li>How many total fruits and vegetable servings do you eat each day?\r\n<ul>\r\n \t<li>Five to nine (2)</li>\r\n \t<li>Three to four (1)</li>\r\n \t<li>Fewer than three (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you eat fish or seafood?\r\n<ul>\r\n \t<li>Several times a week (2)</li>\r\n \t<li>Once or twice a month (1)</li>\r\n \t<li>Once or twice a year (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you use fresh herbs with cooking?\r\n<ul>\r\n \t<li>At least four times a week (2)</li>\r\n \t<li>Three to four times a month (1)</li>\r\n \t<li>Once or twice a year (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>On average, how often do you eat beef?\r\n<ul>\r\n \t<li>Two to three times a week (0)</li>\r\n \t<li>Three to four times a month (1)</li>\r\n \t<li>Once or twice a month at most (2)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you eat beans and lentils, including those found in soups and stews or dips (such as hummus)?\r\n<ul>\r\n \t<li>At least four times a week (2)</li>\r\n \t<li>Several times a month (1)</li>\r\n \t<li>Several times a year (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>When you eat beef or poultry, what serving size do you most often eat?\r\n<ul>\r\n \t<li>Six to eight ounces (0)</li>\r\n \t<li>Four to five ounces (1)</li>\r\n \t<li>Two to three ounces (2)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you use olive oil for cooking or in salad dressings and spreads?\r\n<ul>\r\n \t<li>Daily (2)</li>\r\n \t<li>Two to three times a week (1)</li>\r\n \t<li>Two to three times a month (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you eat nuts or nut butter?\r\n<ul>\r\n \t<li>At least four times a week (2)</li>\r\n \t<li>Two to three times a month (1)</li>\r\n \t<li>Two to three times a year (0)</li>\r\n</ul>\r\n</li>\r\n</ol>\r\nNow figure out your score by adding up the points to the right of your answers and comparing the total to these ranges:\r\n\r\n<strong>13–16:</strong> Great job! You're right on track with a Mediterranean way of life. Use the recipes in this book to inspire you to stick with this dietary pattern.\r\n\r\n<strong>8–12:</strong> You're almost there! Many of your habits are right on track, but others could use some small changes. Focus on areas where you scored less than two points and see whether you can improve those dietary habits. This book offers lots of tips, suggestions, and delicious recipes to get you inspired.\r\n\r\n<strong>Less than 8:</strong> You've got some dietary changes to focus on to master the Mediterranean diet. Focus on areas where you scored less than two points and use <a href=\"https://www.dummies.com/book/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-cookbook-for-dummies-2nd-edition-282392/\">this book</a> for inspiration to make small changes that better align your habits with a Mediterranean style of eating.","description":"You may already be on board with many of the principles of a Mediterranean diet. Take this quiz to see where you fall and what changes you can focus on toward adopting a Mediterranean diet.\r\n\r\nAnswer the following questions; the numbers in parentheses are point totals, but you don't have to worry about those until after you take the quiz.\r\n<ol>\r\n \t<li>How many total fruits and vegetable servings do you eat each day?\r\n<ul>\r\n \t<li>Five to nine (2)</li>\r\n \t<li>Three to four (1)</li>\r\n \t<li>Fewer than three (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you eat fish or seafood?\r\n<ul>\r\n \t<li>Several times a week (2)</li>\r\n \t<li>Once or twice a month (1)</li>\r\n \t<li>Once or twice a year (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you use fresh herbs with cooking?\r\n<ul>\r\n \t<li>At least four times a week (2)</li>\r\n \t<li>Three to four times a month (1)</li>\r\n \t<li>Once or twice a year (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>On average, how often do you eat beef?\r\n<ul>\r\n \t<li>Two to three times a week (0)</li>\r\n \t<li>Three to four times a month (1)</li>\r\n \t<li>Once or twice a month at most (2)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you eat beans and lentils, including those found in soups and stews or dips (such as hummus)?\r\n<ul>\r\n \t<li>At least four times a week (2)</li>\r\n \t<li>Several times a month (1)</li>\r\n \t<li>Several times a year (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>When you eat beef or poultry, what serving size do you most often eat?\r\n<ul>\r\n \t<li>Six to eight ounces (0)</li>\r\n \t<li>Four to five ounces (1)</li>\r\n \t<li>Two to three ounces (2)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you use olive oil for cooking or in salad dressings and spreads?\r\n<ul>\r\n \t<li>Daily (2)</li>\r\n \t<li>Two to three times a week (1)</li>\r\n \t<li>Two to three times a month (0)</li>\r\n</ul>\r\n</li>\r\n \t<li>How often do you eat nuts or nut butter?\r\n<ul>\r\n \t<li>At least four times a week (2)</li>\r\n \t<li>Two to three times a month (1)</li>\r\n \t<li>Two to three times a year (0)</li>\r\n</ul>\r\n</li>\r\n</ol>\r\nNow figure out your score by adding up the points to the right of your answers and comparing the total to these ranges:\r\n\r\n<strong>13–16:</strong> Great job! You're right on track with a Mediterranean way of life. Use the recipes in this book to inspire you to stick with this dietary pattern.\r\n\r\n<strong>8–12:</strong> You're almost there! Many of your habits are right on track, but others could use some small changes. Focus on areas where you scored less than two points and see whether you can improve those dietary habits. This book offers lots of tips, suggestions, and delicious recipes to get you inspired.\r\n\r\n<strong>Less than 8:</strong> You've got some dietary changes to focus on to master the Mediterranean diet. Focus on areas where you scored less than two points and use <a href=\"https://www.dummies.com/book/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-cookbook-for-dummies-2nd-edition-282392/\">this book</a> for inspiration to make small changes that better align your habits with a Mediterranean style of eating.","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <b>Emily Nolan</b>, a lifelong baker, is a trained pastry chef, cookbook author, and recipe developer. Her baking has been influenced by time spent living in France, Germany, and England, and she hopes to one day own a bed and breakfast.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Hearty Veggie Recipes for Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Hearty Veggie Recipes for Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282392,"slug":"mediterranean-diet-cookbook-for-dummies-2nd-edition","isbn":"9781119850274","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119850274-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-diet-cookbook-for-dummies-3rd-edition-cover-9781119850274-203x255.jpg","width":203,"height":255},"title":"Mediterranean Diet Cookbook For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <b>Emily Nolan</b>, a lifelong baker, is a trained pastry chef, cookbook author, and recipe developer. Her baking has been influenced by time spent living in France, Germany, and England, and she hopes to one day own a bed and breakfast.</p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <b>Emily Nolan</b>, a lifelong baker, is a trained pastry chef, cookbook author, and recipe developer. Her baking has been influenced by time spent living in France, Germany, and England, and she hopes to one day own a bed and breakfast.","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-64629d8e9ce3a\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-64629d8e9df1c\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-05-11T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":246884},{"headers":{"creationTime":"2016-03-26T15:04:13+00:00","modifiedTime":"2023-05-04T18:42:56+00:00","timestamp":"2023-05-04T21:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Planning Meals for the Mediterranean Diet","strippedTitle":"planning meals for the mediterranean diet","slug":"the-importance-of-meal-planning-and-the-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"Meal planning when you're on the Mediterranean diet provides you a road map for the week of what you’re going to eat, when you’ll prepare those meals, and what ","noIndex":0,"noFollow":0},"content":"Meal planning when you're on the Mediterranean diet provides you a road map for the week of what you’re going to eat, when you’ll prepare those meals, and what foods you need to have handy in your kitchen to do so. By taking the steps to do some planning, changing to a Mediterranean diet is much easier and less stressful.\r\n\r\nMeal planning on some level is important for several reasons:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">It ensures that you’re efficient with your time and have everything you need on hand from the grocery store and markets. This preparedness also helps keep you on track with your Mediterranean lifestyle because you always have the fixings for fresh meals at your fingertips.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">It makes cooking easier during the week because you already know what you’re making instead of trying to think of what you can cook with the chicken and cauliflower you bought.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">It saves you money by decreasing food waste. Do you ever buy broccoli and then wonder what to do with it as it starts yellowing in your refrigerator? Waste.</p>\r\n</li>\r\n</ul>\r\n<p class=\"Tip\">Meal planning needs to (and can) work into your lifestyle. Here are a few different approaches; hopefully, you find one that works for you:</p>\r\n\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>The detailed meal plan:</b> This plan is for those who love details and planning. Sit down and write out a plan for breakfast, lunch, and dinner for each day of the week. (You may want to include snacks as well.) You can make each day’s foods interchangeable, but this planning method at least makes sure you have a plan and can go on your way this week with everything organized.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>The rotating two-week meal plan:</b> If you like details and convenience, this setup is perfect for you. Spend some time making up a two-week meal plan, complete with shopping list, and you’ve done all the work you need.</p>\r\n<p class=\"child-para\">So it may be that you have Dilled Eggs every other Monday for breakfast and Tortellini with Vegetables and Pesto every other Sunday for dinner. You still get plenty of variety with a two-week meal plan, but you may need to change it up every couple of months to make seasonal menus.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>The fast meal plan:</b> If you don’t want to waste time on making a meal plan for each and every meal for the week, think about your habits and plan accordingly.</p>\r\n<p class=\"child-para\">For example, you might regularly eat a few different items for breakfast, such as poached eggs or granola and yogurt, and often eat leftovers or sandwiches along with fruit for lunch. You can focus only on planning dinners and the few staples you need for breakfast and lunch.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>The super-fast meal plan:</b> Perhaps you need something even speedier than the fast menu plan. Instead of planning four or five dinners a week, focus on two to three and plan some convenience meals, such as entree salads you can throw together or canned or homemade, frozen soups.</p>\r\n</li>\r\n</ul>","description":"Meal planning when you're on the Mediterranean diet provides you a road map for the week of what you’re going to eat, when you’ll prepare those meals, and what foods you need to have handy in your kitchen to do so. By taking the steps to do some planning, changing to a Mediterranean diet is much easier and less stressful.\r\n\r\nMeal planning on some level is important for several reasons:\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">It ensures that you’re efficient with your time and have everything you need on hand from the grocery store and markets. This preparedness also helps keep you on track with your Mediterranean lifestyle because you always have the fixings for fresh meals at your fingertips.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">It makes cooking easier during the week because you already know what you’re making instead of trying to think of what you can cook with the chicken and cauliflower you bought.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">It saves you money by decreasing food waste. Do you ever buy broccoli and then wonder what to do with it as it starts yellowing in your refrigerator? Waste.</p>\r\n</li>\r\n</ul>\r\n<p class=\"Tip\">Meal planning needs to (and can) work into your lifestyle. Here are a few different approaches; hopefully, you find one that works for you:</p>\r\n\r\n<ul class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\"><b>The detailed meal plan:</b> This plan is for those who love details and planning. Sit down and write out a plan for breakfast, lunch, and dinner for each day of the week. (You may want to include snacks as well.) You can make each day’s foods interchangeable, but this planning method at least makes sure you have a plan and can go on your way this week with everything organized.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>The rotating two-week meal plan:</b> If you like details and convenience, this setup is perfect for you. Spend some time making up a two-week meal plan, complete with shopping list, and you’ve done all the work you need.</p>\r\n<p class=\"child-para\">So it may be that you have Dilled Eggs every other Monday for breakfast and Tortellini with Vegetables and Pesto every other Sunday for dinner. You still get plenty of variety with a two-week meal plan, but you may need to change it up every couple of months to make seasonal menus.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>The fast meal plan:</b> If you don’t want to waste time on making a meal plan for each and every meal for the week, think about your habits and plan accordingly.</p>\r\n<p class=\"child-para\">For example, you might regularly eat a few different items for breakfast, such as poached eggs or granola and yogurt, and often eat leftovers or sandwiches along with fruit for lunch. You can focus only on planning dinners and the few staples you need for breakfast and lunch.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\"><b>The super-fast meal plan:</b> Perhaps you need something even speedier than the fast menu plan. Instead of planning four or five dinners a week, focus on two to three and plan some convenience meals, such as entree salads you can throw together or canned or homemade, frozen soups.</p>\r\n</li>\r\n</ul>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Wendy Jo Peterson </b>is a registered dietitian with more than 20 years of professional experience. She is the author of <i>Meal Prep Cookbook For Dummies </i>and <i>Bread Making For Dummies, </i>and coauthor of <i>Air Fryer Cookbook For Dummies, Instant Pot Cookbook For Dummies, </i>and<i> Mediterranean Diet Cookbook For Dummies.</i> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Hearty Veggie Recipes for Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-64541d0ec19eb\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-64541d0ec2090\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-05-04T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":167064},{"headers":{"creationTime":"2017-11-15T07:21:03+00:00","modifiedTime":"2023-05-03T20:49:52+00:00","timestamp":"2023-05-03T21:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Hearty Veggie Recipes for Your Mediterranean Diet","strippedTitle":"hearty veggie recipes for your mediterranean diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"The winter months, December through February, are often the time when you're less active, which makes it one of the most important times of the year to ramp up ","noIndex":0,"noFollow":0},"content":"The winter months, December through February, are often the time when you're less active, which makes it one of the most important times of the year to ramp up your vegetable intake, especially if you're following the Mediterranean Diet. The extra fiber and roughage help you feel full and satisfied as you expend less energy through activity and exercise. Potatoes, broccoli, and cauliflower are great winter choices.\r\n<h3>Sautéed Broccoli Rabe</h3>\r\n<blockquote><strong>Preparation Time:</strong> 6 minutes\r\n\r\n<strong>Cook Time:</strong> 14 minutes\r\n\r\n<strong>Yield:</strong> 6 servings\r\n\r\n2 pounds broccoli rabe\r\n\r\n2 tablespoons extra-virgin olive oil\r\n\r\n4 cloves garlic, sliced\r\n\r\n1/2 cup chicken stock\r\n\r\n1/4 teaspoon red pepper flakes</blockquote>\r\n<ol>\r\n \t<li>Remove the leaves on the broccoli rabe stem and set them aside. Cut the stalk into 3-inch pieces.</li>\r\n \t<li>In a skillet, heat the olive oil over medium high heat. Sauté the broccoli rabe stalks and leaves and the garlic for 3 minutes.</li>\r\n \t<li>Add the chicken stock and red pepper flakes and bring to a simmer. Cover and cook for 10 minutes. Serve.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 76 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 114mg; Carbohydrate 4g (Dietary Fiber 4g); Protein 5g.</em>\r\n\r\nThe figure shows an example of broccoli rabe\r\n\r\n[caption id=\"attachment_246893\" align=\"alignnone\" width=\"351\"]<img class=\"size-full wp-image-246893\" src=\"https://www.dummies.com/wp-content/uploads/mediterranean-broccoli.jpg\" alt=\"mediterranean-broccoli\" width=\"351\" height=\"400\" /> Illustration by Liz Kurtzman<br /><br />Broccoli rabe may be labeled as broccoli rapini in your grocery store.[/caption]\r\n<p class=\"article-tips tip\">If your broccoli rabe has thick stalks, peel the outer layer of the stem with a vegetable peeler before cutting the stalks in Step 1.</p>\r\n\r\n<h3>Curry-Roasted Cauliflower</h3>\r\n<blockquote><strong>Preparation Time:</strong> 6 minutes\r\n\r\n<strong>Cook Time:</strong> 35 minutes\r\n\r\n<strong>Yield:</strong> 6 servings\r\n\r\n1 head cauliflower\r\n\r\n1/4 cup extra-virgin olive oil\r\n\r\n1/2 cup red wine vinegar\r\n\r\n1 teaspoon ground coriander\r\n\r\n1 teaspoon ground cumin\r\n\r\n1 tablespoon curry powder\r\n\r\n1 tablespoon paprika\r\n\r\n1 teaspoon salt</blockquote>\r\n<ol>\r\n \t<li>Preheat the oven to 425 degrees F.</li>\r\n \t<li>Cut the cauliflower (including the stalk and leaves) into bite-sized pieces and place in a medium bowl.</li>\r\n \t<li>In a small bowl, whisk the remaining ingredients. Pour over the cauliflower and toss to coat.</li>\r\n \t<li>Pour the cauliflower and sauce onto a baking sheet and bake for 35 minutes, stirring every 5 minutes. Serve.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 118 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 431mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 3g.</em>","description":"The winter months, December through February, are often the time when you're less active, which makes it one of the most important times of the year to ramp up your vegetable intake, especially if you're following the Mediterranean Diet. The extra fiber and roughage help you feel full and satisfied as you expend less energy through activity and exercise. Potatoes, broccoli, and cauliflower are great winter choices.\r\n<h3>Sautéed Broccoli Rabe</h3>\r\n<blockquote><strong>Preparation Time:</strong> 6 minutes\r\n\r\n<strong>Cook Time:</strong> 14 minutes\r\n\r\n<strong>Yield:</strong> 6 servings\r\n\r\n2 pounds broccoli rabe\r\n\r\n2 tablespoons extra-virgin olive oil\r\n\r\n4 cloves garlic, sliced\r\n\r\n1/2 cup chicken stock\r\n\r\n1/4 teaspoon red pepper flakes</blockquote>\r\n<ol>\r\n \t<li>Remove the leaves on the broccoli rabe stem and set them aside. Cut the stalk into 3-inch pieces.</li>\r\n \t<li>In a skillet, heat the olive oil over medium high heat. Sauté the broccoli rabe stalks and leaves and the garlic for 3 minutes.</li>\r\n \t<li>Add the chicken stock and red pepper flakes and bring to a simmer. Cover and cook for 10 minutes. Serve.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 76 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 114mg; Carbohydrate 4g (Dietary Fiber 4g); Protein 5g.</em>\r\n\r\nThe figure shows an example of broccoli rabe\r\n\r\n[caption id=\"attachment_246893\" align=\"alignnone\" width=\"351\"]<img class=\"size-full wp-image-246893\" src=\"https://www.dummies.com/wp-content/uploads/mediterranean-broccoli.jpg\" alt=\"mediterranean-broccoli\" width=\"351\" height=\"400\" /> Illustration by Liz Kurtzman<br /><br />Broccoli rabe may be labeled as broccoli rapini in your grocery store.[/caption]\r\n<p class=\"article-tips tip\">If your broccoli rabe has thick stalks, peel the outer layer of the stem with a vegetable peeler before cutting the stalks in Step 1.</p>\r\n\r\n<h3>Curry-Roasted Cauliflower</h3>\r\n<blockquote><strong>Preparation Time:</strong> 6 minutes\r\n\r\n<strong>Cook Time:</strong> 35 minutes\r\n\r\n<strong>Yield:</strong> 6 servings\r\n\r\n1 head cauliflower\r\n\r\n1/4 cup extra-virgin olive oil\r\n\r\n1/2 cup red wine vinegar\r\n\r\n1 teaspoon ground coriander\r\n\r\n1 teaspoon ground cumin\r\n\r\n1 tablespoon curry powder\r\n\r\n1 tablespoon paprika\r\n\r\n1 teaspoon salt</blockquote>\r\n<ol>\r\n \t<li>Preheat the oven to 425 degrees F.</li>\r\n \t<li>Cut the cauliflower (including the stalk and leaves) into bite-sized pieces and place in a medium bowl.</li>\r\n \t<li>In a small bowl, whisk the remaining ingredients. Pour over the cauliflower and toss to coat.</li>\r\n \t<li>Pour the cauliflower and sauce onto a baking sheet and bake for 35 minutes, stirring every 5 minutes. Serve.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 118 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 431mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 3g.</em>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Wendy Jo Peterson </b>is a registered dietitian with more than 20 years of professional experience. She is the author of <i>Meal Prep Cookbook For Dummies </i>and <i>Bread Making For Dummies, </i>and coauthor of <i>Air Fryer Cookbook For Dummies, Instant Pot Cookbook For Dummies, </i>and<i> Mediterranean Diet Cookbook For Dummies.</i> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}},{"articleId":246886,"title":"Health Benefits of Mediterranean Vegetables","slug":"health-benefits-mediterranean-vegetables","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246886"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282392,"slug":"mediterranean-diet-cookbook-for-dummies-2nd-edition","isbn":"9781119850274","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119850274-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-diet-cookbook-for-dummies-2nd-edition-cover-9781119404439-203x255.jpg","width":203,"height":255},"title":"Mediterranean Diet Cookbook For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <p><b><b data-author-id=\"9460\">Wendy Jo Peterson</b> </b>is a registered dietitian with more than 20 years of professional experience. She is the author of <i>Meal Prep Cookbook For Dummies </i>and <i>Bread Making For Dummies, </i>and coauthor of <i>Air Fryer Cookbook For Dummies, Instant Pot Cookbook For Dummies, </i>and<i> Mediterranean Diet Cookbook For Dummies.</i></p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Wendy Jo Peterson </b>is a registered dietitian with more than 20 years of professional experience. She is the author of <i>Meal Prep Cookbook For Dummies </i>and <i>Bread Making For Dummies, </i>and coauthor of <i>Air Fryer Cookbook For Dummies, Instant Pot Cookbook For Dummies, </i>and<i> Mediterranean Diet Cookbook For Dummies.</i> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-6452cb8fef711\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-6452cb8fefdf3\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-05-03T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":246892},{"headers":{"creationTime":"2017-11-15T04:12:20+00:00","modifiedTime":"2023-04-14T19:42:51+00:00","timestamp":"2023-04-14T21:01:03+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Choosing Lentils for Your Mediterranean Dish","strippedTitle":"choosing lentils for your mediterranean dish","slug":"picking-best-lentils-mediterranean-diet-dish","canonicalUrl":"","seo":{"metaDescription":"Lentils are an important part of the Mediterranean diet. Learn about the different types of lentils and their qualities.","noIndex":0,"noFollow":0},"content":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. <em>Lentils</em> are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron.\r\n\r\nLentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish.\r\n\r\nUse this guide to help you select the perfect type of lentil for your next dish:\r\n<ul>\r\n \t<li><em>Brown lentils</em> are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed.</li>\r\n \t<li><em>Green lentils</em> are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads.</li>\r\n \t<li><em>Red lentils</em> range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.</li>\r\n</ul>","description":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. <em>Lentils</em> are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron.\r\n\r\nLentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish.\r\n\r\nUse this guide to help you select the perfect type of lentil for your next dish:\r\n<ul>\r\n \t<li><em>Brown lentils</em> are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed.</li>\r\n \t<li><em>Green lentils</em> are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads.</li>\r\n \t<li><em>Red lentils</em> range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.</li>\r\n</ul>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Wendy Jo Peterson, MS, RDN,</b> is a dietitian, culinary instructor, award-winning coauthor of <i>Born to Eat</i>, and a contributor to <i>Taste of Home magazine</i>.</p> <p><b>Elizabeth Shaw, MS, RDN, CLT, CPT,</b> is a dietitian, personal trainer, nutrition professor, and media authority on TV and in print, sharing evidence-based facts. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282392,"slug":"mediterranean-diet-cookbook-for-dummies-2nd-edition","isbn":"9781119850274","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119850274-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-diet-cookbook-for-dummies-2nd-edition-cover-9781119404439-203x255.jpg","width":203,"height":255},"title":"Mediterranean Diet Cookbook For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <p><b><b data-author-id=\"9460\">Wendy Jo Peterson</b>, MS, RDN,</b> is a dietitian, culinary instructor, award-winning coauthor of <i>Born to Eat</i>, and a contributor to <i>Taste of Home magazine</i>.</p> <p><b>Elizabeth Shaw, MS, RDN, CLT, CPT,</b> is a dietitian, personal trainer, nutrition professor, and media authority on TV and in print, sharing evidence-based facts.</p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Wendy Jo Peterson, MS, RDN,</b> is a dietitian, culinary instructor, award-winning coauthor of <i>Born to Eat</i>, and a contributor to <i>Taste of Home magazine</i>.</p> <p><b>Elizabeth Shaw, MS, RDN, CLT, CPT,</b> is a dietitian, personal trainer, nutrition professor, and media authority on TV and in print, sharing evidence-based facts. ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-6439bf0fb5c6e\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-6439bf0fb651e\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-08-19T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":246871},{"headers":{"creationTime":"2016-03-26T15:33:54+00:00","modifiedTime":"2023-02-24T18:59:13+00:00","timestamp":"2023-02-24T21:01:02+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Mediterranean Diet Recipes: Pizza Dough and Margherita Pizza","strippedTitle":"mediterranean diet recipes: pizza dough and margherita pizza","slug":"mediterranean-diet-recipes-pizza-dough-and-margherita-pizza","canonicalUrl":"","seo":{"metaDescription":"Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of","noIndex":0,"noFollow":0},"content":"Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of those food items that can become very unhealthy quickly, but the pizza on the Mediterranean Diet is a far cry from the 5-meat, stuffed crust, deep-dish, extra cheese variety.\r\n\r\nThe classic Italian pizza isn’t the fat, calorie, and sodium bomb that many American versions are; Italians use just a whisper of sauce or oil, a small sprinkling of cheese, and only one layer of meat (if any at all). The bread, not the toppings, is the highlight of Mediterranean pizzas.\r\n<div class=\"imageBlock\" style=\"width: 535px;\">\r\n\r\n<img src=\"https://www.dummies.com/wp-content/uploads/361916.image0.jpg\" alt=\"[Credit: ©iStockphoto.com/ivanmateev, 2010]\" width=\"535\" height=\"400\" />\r\n<div class=\"imageCredit\">Credit: ©iStockphoto.com/ivanmateev, 2010</div>\r\n</div>\r\n<h3>Pizza Dough</h3>\r\n<b>Prep time:</b> 25 minutes\r\n\r\n<b>Yield:</b> 1 pizza, 10 servings\r\n<p class=\"recipe_ingredient\">One 1/4-ounce package active dry yeast</p>\r\n<p class=\"recipe_ingredient\">2 teaspoons honey</p>\r\n<p class=\"recipe_ingredient\">1-1/4 cups warm water (about 110 to 120 degrees)</p>\r\n<p class=\"recipe_ingredient\">2 tablespoons olive oil</p>\r\n<p class=\"recipe_ingredient\">1 teaspoon sea salt</p>\r\n<p class=\"recipe_ingredient\">3 cups flour</p>\r\n\r\n<ol class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Combine the yeast, honey, and warm water in a large mixer or food processor with a dough attachment.</p>\r\n<p class=\"child-para\">Let the mixture rest for 5 minutes to be sure that the yeast is alive (look for bubbles on the surface).</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Add the olive oil and salt and blend for 30 seconds.</p>\r\n<p class=\"child-para\">Begin to slowly add 3 cups of the flour, about 1/2 cup at a time, mixing for 2 minutes between additions.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Allow the mixture to knead in the mixer for 10 minutes, sprinkling with flour if needed to keep the dough from sticking to the bowl, until elastic and smooth.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Remove the dough from the bowl and allow it to rest for 15 minutes under a warm, moist towel. Follow the pizza recipe for baking instructions.</p>\r\n</li>\r\n</ol>\r\n<b><i>Per serving:</i></b><i> Calories 167 (From Fat 28); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 234mg; Carbohydrate 30g (Dietary Fiber 1g); Protein 4g.</i>\r\n<p class=\"Tip\">You can freeze this pizza dough for 1 month. Form the dough into a ball and cover it with plastic wrap before placing it into a freezer-safe container.</p>\r\n\r\n<h3>Margherita Pizza</h3>\r\n<b><i>Prep time: </i></b>15 minutes\r\n\r\n<b><i>Cook time:</i></b> 20 minutes\r\n\r\n<b><i>Yield:</i></b> 10 servings\r\n<p class=\"recipe_ingredient\">1 batch Pizza Dough</p>\r\n<p class=\"recipe_ingredient\">1/4 cup flour as needed for rolling</p>\r\n<p class=\"recipe_ingredient\">2 tablespoons olive oil</p>\r\n<p class=\"recipe_ingredient\">1/2 cup crushed canned tomatoes</p>\r\n<p class=\"recipe_ingredient\">3 Roma or plum tomatoes, sliced 1/4-inch thick</p>\r\n<p class=\"recipe_ingredient\">1/2 teaspoon sea salt</p>\r\n<p class=\"recipe_ingredient\">6 ounces fresh or block mozzarella, cut into 1/4-inch slices</p>\r\n<p class=\"recipe_ingredient\">1/2 cup fresh basil leaves, thinly sliced</p>\r\n\r\n<ol class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Preheat the oven to 450 degrees.</p>\r\n<p class=\"child-para\">Roll out the dough to 1/2-inch thick, dusting the pizza dough with flour as needed.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Poke holes in the pizza dough with a fork (to prevent crust bubbling) and bake it on a baking sheet or pizza stone for 5 minutes.</p>\r\n<p class=\"child-para\">Remove the pan and drizzle the crust with the olive oil and crushed tomatoes.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Top the pizza with the tomato slices and season with the salt.</p>\r\n<p class=\"child-para\">Blot the mozzarella slices dry with a paper towel and lay them on top of the pizza in no exact pattern. Top the pizza with the basil.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Bake the pizza for 15 minutes or until the cheese is bubbling.</p>\r\n<p class=\"child-para\">To brown the cheese, place the pizza under the broiler for 2 to 3 minutes if desired. Allow the pizza to cool for 5 minutes before slicing.</p>\r\n</li>\r\n</ol>\r\n<b><i>Per serving:</i></b> <i>Calories 251 (From Fat 76); Fat 8g (Saturated 2g); Cholesterol 11mg; Sodium 474mg; Carbohydrate 34g (Dietary Fiber 1g); Protein 9g.</i>","description":"Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of those food items that can become very unhealthy quickly, but the pizza on the Mediterranean Diet is a far cry from the 5-meat, stuffed crust, deep-dish, extra cheese variety.\r\n\r\nThe classic Italian pizza isn’t the fat, calorie, and sodium bomb that many American versions are; Italians use just a whisper of sauce or oil, a small sprinkling of cheese, and only one layer of meat (if any at all). The bread, not the toppings, is the highlight of Mediterranean pizzas.\r\n<div class=\"imageBlock\" style=\"width: 535px;\">\r\n\r\n<img src=\"https://www.dummies.com/wp-content/uploads/361916.image0.jpg\" alt=\"[Credit: ©iStockphoto.com/ivanmateev, 2010]\" width=\"535\" height=\"400\" />\r\n<div class=\"imageCredit\">Credit: ©iStockphoto.com/ivanmateev, 2010</div>\r\n</div>\r\n<h3>Pizza Dough</h3>\r\n<b>Prep time:</b> 25 minutes\r\n\r\n<b>Yield:</b> 1 pizza, 10 servings\r\n<p class=\"recipe_ingredient\">One 1/4-ounce package active dry yeast</p>\r\n<p class=\"recipe_ingredient\">2 teaspoons honey</p>\r\n<p class=\"recipe_ingredient\">1-1/4 cups warm water (about 110 to 120 degrees)</p>\r\n<p class=\"recipe_ingredient\">2 tablespoons olive oil</p>\r\n<p class=\"recipe_ingredient\">1 teaspoon sea salt</p>\r\n<p class=\"recipe_ingredient\">3 cups flour</p>\r\n\r\n<ol class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Combine the yeast, honey, and warm water in a large mixer or food processor with a dough attachment.</p>\r\n<p class=\"child-para\">Let the mixture rest for 5 minutes to be sure that the yeast is alive (look for bubbles on the surface).</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Add the olive oil and salt and blend for 30 seconds.</p>\r\n<p class=\"child-para\">Begin to slowly add 3 cups of the flour, about 1/2 cup at a time, mixing for 2 minutes between additions.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Allow the mixture to knead in the mixer for 10 minutes, sprinkling with flour if needed to keep the dough from sticking to the bowl, until elastic and smooth.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Remove the dough from the bowl and allow it to rest for 15 minutes under a warm, moist towel. Follow the pizza recipe for baking instructions.</p>\r\n</li>\r\n</ol>\r\n<b><i>Per serving:</i></b><i> Calories 167 (From Fat 28); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 234mg; Carbohydrate 30g (Dietary Fiber 1g); Protein 4g.</i>\r\n<p class=\"Tip\">You can freeze this pizza dough for 1 month. Form the dough into a ball and cover it with plastic wrap before placing it into a freezer-safe container.</p>\r\n\r\n<h3>Margherita Pizza</h3>\r\n<b><i>Prep time: </i></b>15 minutes\r\n\r\n<b><i>Cook time:</i></b> 20 minutes\r\n\r\n<b><i>Yield:</i></b> 10 servings\r\n<p class=\"recipe_ingredient\">1 batch Pizza Dough</p>\r\n<p class=\"recipe_ingredient\">1/4 cup flour as needed for rolling</p>\r\n<p class=\"recipe_ingredient\">2 tablespoons olive oil</p>\r\n<p class=\"recipe_ingredient\">1/2 cup crushed canned tomatoes</p>\r\n<p class=\"recipe_ingredient\">3 Roma or plum tomatoes, sliced 1/4-inch thick</p>\r\n<p class=\"recipe_ingredient\">1/2 teaspoon sea salt</p>\r\n<p class=\"recipe_ingredient\">6 ounces fresh or block mozzarella, cut into 1/4-inch slices</p>\r\n<p class=\"recipe_ingredient\">1/2 cup fresh basil leaves, thinly sliced</p>\r\n\r\n<ol class=\"level-one\">\r\n \t<li>\r\n<p class=\"first-para\">Preheat the oven to 450 degrees.</p>\r\n<p class=\"child-para\">Roll out the dough to 1/2-inch thick, dusting the pizza dough with flour as needed.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Poke holes in the pizza dough with a fork (to prevent crust bubbling) and bake it on a baking sheet or pizza stone for 5 minutes.</p>\r\n<p class=\"child-para\">Remove the pan and drizzle the crust with the olive oil and crushed tomatoes.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Top the pizza with the tomato slices and season with the salt.</p>\r\n<p class=\"child-para\">Blot the mozzarella slices dry with a paper towel and lay them on top of the pizza in no exact pattern. Top the pizza with the basil.</p>\r\n</li>\r\n \t<li>\r\n<p class=\"first-para\">Bake the pizza for 15 minutes or until the cheese is bubbling.</p>\r\n<p class=\"child-para\">To brown the cheese, place the pizza under the broiler for 2 to 3 minutes if desired. Allow the pizza to cool for 5 minutes before slicing.</p>\r\n</li>\r\n</ol>\r\n<b><i>Per serving:</i></b> <i>Calories 251 (From Fat 76); Fat 8g (Saturated 2g); Cholesterol 11mg; Sodium 474mg; Carbohydrate 34g (Dietary Fiber 1g); Protein 9g.</i>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Wendy Jo Peterson </b>is a registered dietitian with more than 20 years of professional experience. She is the author of <i>Meal Prep Cookbook For Dummies </i>and <i>Bread Making For Dummies, </i>and coauthor of <i>Air Fryer Cookbook For Dummies, Instant Pot Cookbook For Dummies, </i>and<i> Mediterranean Diet Cookbook For Dummies.</i> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282392,"slug":"mediterranean-diet-cookbook-for-dummies-2nd-edition","isbn":"9781119850274","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119850274-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":null,"width":0,"height":0},"title":"Mediterranean Diet Cookbook For Dummies, 3rd Edition","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <p><b><b data-author-id=\"9460\">Wendy Jo Peterson</b> </b>is a registered dietitian with more than 20 years of professional experience. She is the author of <i>Meal Prep Cookbook For Dummies </i>and <i>Bread Making For Dummies, </i>and coauthor of <i>Air Fryer Cookbook For Dummies, Instant Pot Cookbook For Dummies, </i>and<i> Mediterranean Diet Cookbook For Dummies.</i></p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Wendy Jo Peterson </b>is a registered dietitian with more than 20 years of professional experience. She is the author of <i>Meal Prep Cookbook For Dummies </i>and <i>Bread Making For Dummies, </i>and coauthor of <i>Air Fryer Cookbook For Dummies, Instant Pot Cookbook For Dummies, </i>and<i> Mediterranean Diet Cookbook For Dummies.</i> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[{"title":"Pondering the Pi Possibilities","slug":"pondering-the-pi-possibilities","collectionId":297524}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63f9258e7d67a\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63f9258e7dfe3\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2023-02-24T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":169152},{"headers":{"creationTime":"2016-03-27T11:53:23+00:00","modifiedTime":"2022-08-25T17:19:53+00:00","timestamp":"2022-09-14T18:19:56+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Lunch or Dinner Entrees on the Mediterranean Diet","strippedTitle":"lunch or dinner entrees on the mediterranean diet","slug":"lunch-or-dinner-entrees-on-the-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"Check out these excellent Mediterranean diet recipes that help you reduce your intake of meat and increase plant-based proteins.","noIndex":0,"noFollow":0},"content":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy pasta as well, but it’s the crown jewel of Italian cooking in particular. Adding vegetables to pasta is a no-brainer.\r\n\r\nThe bottom line is simple: The more nutrients you eat from your foods, the better health you experience. Part of the goal with eating the Mediterranean way is to decrease animal protein and increase plant-based proteins.","description":"Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy pasta as well, but it’s the crown jewel of Italian cooking in particular. Adding vegetables to pasta is a no-brainer.\r\n\r\nThe bottom line is simple: The more nutrients you eat from your foods, the better health you experience. Part of the goal with eating the Mediterranean way is to decrease animal protein and increase plant-based proteins.","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":0,"slug":null,"isbn":null,"categoryList":null,"amazon":null,"image":null,"title":null,"testBankPinActivationLink":null,"bookOutOfPrint":false,"authorsInfo":null,"authors":null,"_links":null},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b4cf177e\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[null]}]\" id=\"du-slot-63221b4cf200b\"></div></div>"},"articleType":{"articleType":"Step by Step","articleList":null,"content":[{"title":"Mediterranean Lentil Salad","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362025.image0.jpg","width":535,"height":353},"content":"<p>Eating ample amounts of fruits and vegetables isn’t the only way to incorporate plant foods; people who live on the Mediterranean coast also consume a good amount of legumes, otherwise known as lentils and beans, which are chock-full of fiber, vitamins, and minerals and are a good source of protein. (They also contain trace amounts of fats.)</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-mediterranean-lentil-salad-169107/\" target=\"_blank\" rel=\"noopener\">Mediterranean Lentil Salad Recipe</a></p>\n"},{"title":"Vegetarian Lasagne","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362026.image1.jpg","width":535,"height":356},"content":"<p>Residents of the Mediterranean often eat pasta as a side dish with simple sauces and fresh vegetables, herbs, and spices. You can also find vegetarian pastas as main entrees, often with cheese and beans for protein.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-vegetarian-lasagne-169153/\" target=\"_blank\" rel=\"noopener\">Vegetarian Lasagne Recipe</a></p>\n"},{"title":"Margherita Pizza","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362027.image2.jpg","width":535,"height":400},"content":"<p>Every culture has its version of fast food. However, Mediterranean fast food isn’t about greasy drive-through restaurants; it’s quick, easy-to-pull-together foods. Pizzas, pitas, gyros, and sandwiches are all popular forms of quick meals on the Mediterranean coast.</p>\n<p>Use the Pizza Dough recipe and add your own flavorful toppings. Remember, though, to use a whisper of sauce or olive oil on your crust and just a sprinkle of cheese. Let the flavor of the dough, fresh vegetables, and lean meats you choose really come through.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipes-pizza-dough-and-margherita-pizza-169152/\" target=\"_blank\" rel=\"noopener\">Margherita Pizza Recipe</a></p>\n"},{"title":"Grilled Chicken and Roasted Pepper Panini","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362028.image3.jpg","width":535,"height":356},"content":"<p>Italians in particular love their bread, and you see it used in many different ways throughout their cooking. <i>Paninis</i> are a popular style of Italian sandwich that involves smashing the final sandwich between hot irons similar to a waffle iron. Of course, big crusty bread topped with local favorites like vegetables and seafood is another common choice.</p>\n<p>So throw out those boring old peanut butter and jelly sandwiches and try a Mediterranean-inspired twist.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-grilled-chicken-and-roasted-pepper-panini-169151/\" target=\"_blank\" rel=\"noopener\">Grilled Chicken and Roasted Pepper Panini Recipe</a></p>\n"},{"title":"Mussels with Tomatoes and Basil","thumb":{"src":null,"width":0,"height":0},"image":{"src":"https://www.dummies.com/wp-content/uploads/362029.image4.jpg","width":515,"height":400},"content":"<p>If you love seafood, shellfish is probably at the top of your list. The Mediterranean Diet embraces all sorts of seafood. The good news is you don’t have to eat out. Many shellfish recipes are easy to make from your own kitchen, where you can control the amount of oil or butter that&#8217;s added.</p>\n<p><a href=\"https://www.dummies.com/article/home-auto-hobbies/food-drink/recipes/mediterranean-diet-recipes/mediterranean-diet-recipe-mussels-with-tomatoes-and-basil-169156/\" target=\"_blank\" rel=\"noopener\">Mussels with Tomatoes and Basil Recipe</a></p>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-08-19T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":204779},{"headers":{"creationTime":"2021-09-22T20:35:17+00:00","modifiedTime":"2022-04-13T19:44:13+00:00","timestamp":"2022-09-14T18:19:37+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","strippedTitle":"mediterranean lifestyle for dummies cheat sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Go beyond the diet and check out the entire Mediterranean lifestyle for tips, tricks, and information for better living.","noIndex":0,"noFollow":0},"content":"You may have heard of the Mediterranean diet and wondered if it was right for you. But the reason people in the Mediterranean region enjoy good health goes beyond the diet — it’s about their entire lifestyle. Knowing why the lifestyle is good for you is the first step to making it work. A key part of the lifestyle is the way people approach food. They <em>enjoy</em> their food; they don’t view it with rules and restrictions in mind. Armed with this information, you’re ready to review the key components of the Mediterranean lifestyle so you can put them to work in your daily life.","description":"You may have heard of the Mediterranean diet and wondered if it was right for you. But the reason people in the Mediterranean region enjoy good health goes beyond the diet — it’s about their entire lifestyle. Knowing why the lifestyle is good for you is the first step to making it work. A key part of the lifestyle is the way people approach food. They <em>enjoy</em> their food; they don’t view it with rules and restrictions in mind. Armed with this information, you’re ready to review the key components of the Mediterranean lifestyle so you can put them to work in your daily life.","blurb":"","authors":[{"authorId":34601,"name":"Amy Riolo","slug":"amy-riolo","description":" <p><b>Amy Riolo</b> is an award-winning author, chef, television personality, food historian, and culinary anthropologist. She is known for simplifying recipes for the home cook. She leads culinary tours in Italy, is the co-founder of A.N.I.T.A. (National Italian Academy of Food Traditions), and has her own line of private-label Italian products.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/34601"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":34127,"title":"Mediterranean Diet","slug":"mediterranean-diet","_links":{"self":"https://dummies-api.dummies.com/v2/categories/34127"}},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[],"fromCategory":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":288174,"slug":"mediterranean-lifestyle-for-dummies","isbn":"9781119822226","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/111982222X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/111982222X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/111982222X-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/111982222X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/111982222X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-lifestyle-for-dummies-cover-9781119822226-203x255.jpg","width":203,"height":255},"title":"Mediterranean Lifestyle For Dummies","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"34601\">Amy Riolo</b></b> is an award-winning author, chef, television personality, food historian, and culinary anthropologist. She is known for simplifying recipes for the home cook. She leads culinary tours in Italy, is the co-founder of A.N.I.T.A. (National Italian Academy of Food Traditions), and has her own line of private-label Italian products.</p>","authors":[{"authorId":34601,"name":"Amy Riolo","slug":"amy-riolo","description":" <p><b>Amy Riolo</b> is an award-winning author, chef, television personality, food historian, and culinary anthropologist. She is known for simplifying recipes for the home cook. She leads culinary tours in Italy, is the co-founder of A.N.I.T.A. (National Italian Academy of Food Traditions), and has her own line of private-label Italian products.</p> ","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/34601"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[{"title":"Make a Commitment to Better Yourself","slug":"make-a-commitment-to-better-yourself","collectionId":290164}],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119822226&quot;]}]\" id=\"du-slot-63221b39303d7\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119822226&quot;]}]\" id=\"du-slot-63221b3930f8d\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":0,"title":"","slug":null,"categoryList":[],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/"}}],"content":[{"title":"Why the Mediterranean lifestyle is good for you","thumb":null,"image":null,"content":"<p>Evidence shows that the anti-inflammatory and antioxidant benefits of following a Mediterranean diet can be effective in preventing and reversing many medical conditions when followed properly. The good news is that the diet is just one of the <em>many</em> lifestyle factors that can significantly improve your health. By increasing physical activity, getting better sleep, socializing, and engaging in meaningful regular activities, in addition to getting the proper nutrition, diseases can be not only treated but prevented in the first place.</p>\n<p>Preventing illness is the goal of the Mediterranean lifestyle. Of course, if someone is already sick or dealing with chronic illness, following this millennia-old lifestyle can be very beneficial as well. Following a Mediterranean lifestyle has been known to:</p>\n<ul>\n<li>Reduce your risk of heart disease by 47 percent</li>\n<li>Reduce the incidence and symptoms of neurogenerative diseases like Parkinson’s and Alzheimer’s diseases</li>\n<li>Increase longevity</li>\n<li>Prevent cancer and tumor growth</li>\n<li>Reduce the risk of death from heart disease and cancer</li>\n<li>Prevent and reverse diabetes, hypertension, ADHD, and obesity</li>\n<li>Prevent and reduce inflammation, which is at the base of much illness</li>\n<li>Help people lose weight and maintain a healthy weight</li>\n</ul>\n<p>If you follow the Mediterranean lifestyle, you can gain better overall health and increased, better-quality performance. As a society, when more people follow a Mediterranean lifestyle, healthcare costs are reduced. As an individual, you save money by staying healthy and avoiding large medical bills in the future. From a family budget standpoint, in addition to preventing illness and saving on healthcare, many of the daily activities promoted in the Mediterranean lifestyle are fun, inexpensive ways to pass down traditions to future generations. What’s most attractive about the Mediterranean lifestyle is that, by following it, people can enjoy themselves well into the latter parts of their lives and be more productive and active much later in life.</p>\n"},{"title":"Understanding the Mediterranean approach to food","thumb":null,"image":null,"content":"<p>Long before you begin cooking, pick a restaurant, or start to eat, if you want to truly live with both pleasure and health in mind, you should adopt the Mediterranean approach to food. Different cultures think about food differently. In the United States, for example, people trying to lose weight often say, “I can’t even look at food” or “I’m on a diet — I can’t even think about food.” Many foods are labeled “bad,” and thinking of it too much makes you a glutton.</p>\n<p>In the Mediterranean region, people view and treat food as their greatest ally in maintain optimal health. They’re grateful for their food and feel blessed to have it. They enjoy food to its fullest with an “everything in moderation” approach. Food is also used as culinary medicine. As soon as someone has a medical symptom, they’re automatically “prescribed” a dried herb, type of food, or a spice by a friend or family member in order to make them feel better. In the traditional culture, whole food groups were never completely cut out the way they are in the United States today. Instead, people abstained from certain foods during fasting periods and when they weren’t in season, but then they enjoyed them again later on.</p>\n<p>People in the region are willing to pay more money for top-quality local food, especially if it comes from producers they know. Because the body craves the nutrients of fresh, local, seasonal produce, taking the time to procure the best of it will set you up for success. In addition, the act of growing foods yourself and cooking at home are two other healthful techniques that are praised in the Mediterranean region. Hospitality is paramount in each of the region’s countries as well, which means that people enjoy offering generous amounts of the best foods that they can afford to their guests. Food is, after all, meant for sharing, and eating communally is the foundation of Mediterranean eating.</p>\n"},{"title":"Facts to know before starting the Mediterranean diet","thumb":null,"image":null,"content":"<p>In order to fully benefit from the Mediterranean diet, consider all the lifestyle-based concepts that are prevalent there. By taking a positive attitude toward food, you’ll be able to understand the important role that it plays in the Mediterranean lifestyle. Throughout the region, food is viewed not only as a traditional medicinal, but also as a form of artistic expression, a social activity, a cultural relic, and most of all, an important symbol of hospitality. Making the mental shift to valuing the preparation and enjoyment of natural, whole foods, getting regular physical activity, and making a commitment to enjoy foods in community whenever possible is important. The Mediterranean diet offers great-tasting food with rich traditions attached to them. It pleases all ages and palates.</p>\n<p>Whether you want to reverse an illness that you’re already dealing with, or prevent yourself and your loved ones from getting sick, incorporating as many aspects of the Mediterranean lifestyle into your daily life as possible will guarantee results. A Mediterranean diet combined with physical activity, good amounts of sleep, and daily functionality will help you to achieve your mental and physical health goals. Incorporate the following concepts into your Mediterranean diet plan for maximum pleasure and health:</p>\n<ul>\n<li>Eat communally as often as possible or video-chat with a friend when you can’t eat with people in person.</li>\n<li>Get as much pleasurable physical activity as possible.</li>\n<li>Spend time outdoors every day. Aim for 30 minutes, but even 10 minutes helps.</li>\n<li>Get more natural vitamin D via the sun. Be sure to wear sunscreen if you’ll be out in the middle of the day.</li>\n<li>Don’t sweat the small stuff — take life lightly.</li>\n<li>Engage in activities that you enjoy as often as possible.</li>\n<li>Take a 10- to 20-minute nap every day if possible.</li>\n<li>Try to sleep 6 to 8 hours every night.</li>\n<li>Eat your largest meal (in terms of size and calories) at lunch.</li>\n<li>Look for as many opportunities to laugh as possible.</li>\n<li>Foster close personal friendships.</li>\n<li>Plan your meals around produce. Aim for 5 to 12 servings of fresh produce a day.</li>\n<li>Use good-quality extra-virgin olive oil as your fat of choice. Good-quality extra-virgin olive oil is low in acidity and high in <em>phenols,</em> which are strong antioxidants and radical scavengers that help rid the body of harmful oxidants, which can damage cells.</li>\n<li>Get as much fresh air as possible and treat your eyes to the blues and greens in nature.</li>\n<li>Search for the meaning in life.</li>\n<li>Participate in intermittent fasting (with your doctor’s permission).</li>\n<li>Eat the rainbow — enjoy different types and colors of produce daily.</li>\n<li>Look on the bright side — the more comfortable with your life you are, the happier you’ll be.</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2021-09-22T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":288517},{"headers":{"creationTime":"2016-03-27T16:53:13+00:00","modifiedTime":"2022-04-13T19:32:34+00:00","timestamp":"2022-09-14T18:19:37+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Mediterranean Diet Cookbook For Dummies Cheat Sheet","strippedTitle":"mediterranean diet cookbook for dummies cheat sheet","slug":"mediterranean-diet-cookbook-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"Keep this Cheat Sheet handy for reference to Mediterranean diet principles, including ingredients and portion sizes","noIndex":0,"noFollow":0},"content":"Following a Mediterranean diet is a useful tool for overall health, weight management, and disease prevention. Knowing the principles of a Mediterranean diet, using appropriate portion sizes, and organizing your kitchen can lead you on the way to successfully meeting your health goals.","description":"Following a Mediterranean diet is a useful tool for overall health, weight management, and disease prevention. Knowing the principles of a Mediterranean diet, using appropriate portion sizes, and organizing your kitchen can lead you on the way to successfully meeting your health goals.","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282392,"slug":"mediterranean-diet-cookbook-for-dummies-2nd-edition","isbn":"9781119850274","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119850274-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":null,"width":0,"height":0},"title":"Mediterranean Diet Cookbook For Dummies, 3rd Edition","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b><b data-author-id=\"9460\">Wendy Jo Peterson</b> MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63221b391936a\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63221b3919dd7\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":186346,"title":"Following the Eating Principles of the Mediterranean Diet","slug":"following-the-eating-principles-of-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/186346"}},{"articleId":186333,"title":"Using Mediterranean Portion Sizes in Your Diet","slug":"using-mediterranean-portion-sizes-in-your-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/186333"}},{"articleId":186358,"title":"Stocking Your Kitchen with Mediterranean Diet Staples","slug":"stocking-your-kitchen-with-mediterranean-diet-staples","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/186358"}}],"content":[{"title":"Following the eating principles of the Mediterranean diet","thumb":null,"image":null,"content":"<p>The Mediterranean diet includes some modern eating principles inspired by traditional diet patterns of certain Mediterranean regions around the 1960s.</p>\n<p>Following these Mediterranean diet principles may significantly reduce the risk of heart disease and cancer (though other, non-food lifestyle factors also come into play for the health benefits).</p>\n<p>The main food principles of a traditional Mediterranean diet include the following:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Eating five to nine servings of fruits and vegetables each day</p>\n</li>\n<li>\n<p class=\"first-para\">Enjoying fish or seafood several times a week</p>\n</li>\n<li>\n<p class=\"first-para\">Eating smaller portion sizes of beef, poultry, and grains</p>\n</li>\n<li>\n<p class=\"first-para\">Consuming less beef (eating it a couple of times per month rather than a couple of times per week)</p>\n</li>\n<li>\n<p class=\"first-para\">Incorporating beans and lentils with weekly meals</p>\n</li>\n<li>\n<p class=\"first-para\">Using healthy fats such as olive oil in place of butter and lard</p>\n</li>\n<li>\n<p class=\"first-para\">Enjoying nuts with meals and snacks</p>\n</li>\n</ul>\n"},{"title":"Using Mediterranean portion sizes in your diet","thumb":null,"image":null,"content":"<p>Eating appropriate portion sizes is essential when incorporating the Mediterranean diet into your daily life. Use these Mediterranean portion size estimates to help you make healthy choices and truly eat in tradition with the Mediterranean coast.</p>\n<p>The following list provides both traditional Mediterranean portion sizes and easy comparisons to help you eyeball your portions instead of painstakingly measuring them.</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">A 2- to 3-ounce portion of poultry, beef, fish, or pork is about the size of a deck of cards or slightly less. (If this portion seems ridiculously small to you, remember that meat is typically a side dish rather than main course in the Mediterranean.)</p>\n</li>\n<li>\n<p class=\"first-para\">A 1-ounce portion of cheese is the size of a domino.</p>\n</li>\n<li>\n<p class=\"first-para\">A medium piece of fruit is the size of a tennis ball.</p>\n</li>\n<li>\n<p class=\"first-para\">A cup of vegetables is the size of a baseball.</p>\n</li>\n<li>\n<p class=\"first-para\">A half cup of grains is about the size of the palm of your hand (unless you have gigantic hands).</p>\n</li>\n</ul>\n"},{"title":"Stocking your kitchen with Mediterranean diet staples","thumb":null,"image":null,"content":"<p>Keeping your kitchen stocked with staple Mediterranean ingredients helps you adhere to the Mediterranean diet lifestyle. When you can easily make food in your own kitchen, you&#8217;re less likely to fall off the Mediterranean wagon.</p>\n<p>Here is a good master grocery list of Mediterranean staples to get you started:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\">Breads</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Whole-wheat sandwich bread</p>\n</li>\n<li>\n<p class=\"first-para\">Whole-wheat crusty loaves like French bread</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Grains and Pasta</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Cheese tortellini</p>\n</li>\n<li>\n<p class=\"first-para\">Bulgur wheat</p>\n</li>\n<li>\n<p class=\"first-para\">Favorite pastas, such as spaghetti, penne, or vermicelli</p>\n</li>\n<li>\n<p class=\"first-para\">Pearl barley</p>\n</li>\n<li>\n<p class=\"first-para\">Polenta</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Dairy Case</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Cheeses, such as mozzarella, provolone, Parmesan, and crumbled feta and goat cheese</p>\n</li>\n<li>\n<p class=\"first-para\">Lowfat cottage cheese</p>\n</li>\n<li>\n<p class=\"first-para\">Lowfat milk</p>\n</li>\n<li>\n<p class=\"first-para\">Lowfat yogurt</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Fruit</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Any fresh fruit</p>\n</li>\n<li>\n<p class=\"first-para\">Avocadoes</p>\n</li>\n<li>\n<p class=\"first-para\">Fresh or frozen berries with no sugar added</p>\n</li>\n<li>\n<p class=\"first-para\">Fruit canned in its own juice</p>\n</li>\n<li>\n<p class=\"first-para\">Olives</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Vegetables and Herbs</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Fresh, frozen, or canned veggies</p>\n</li>\n<li>\n<p class=\"first-para\">Fresh or dried herbs</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Protein foods</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Assorted nuts or nut butters (such as peanut butter)</p>\n</li>\n<li>\n<p class=\"first-para\">Chicken</p>\n</li>\n<li>\n<p class=\"first-para\">Dried or canned legumes</p>\n</li>\n<li>\n<p class=\"first-para\">Eggs</p>\n</li>\n<li>\n<p class=\"first-para\">Fish or seafood</p>\n</li>\n<li>\n<p class=\"first-para\">Lean beef</p>\n</li>\n<li>\n<p class=\"first-para\">Lean deli meats</p>\n</li>\n<li>\n<p class=\"first-para\">Pork</p>\n</li>\n<li>\n<p class=\"first-para\">Prosciutto</p>\n</li>\n</ul>\n</li>\n<li>\n<p class=\"first-para\">Fats</p>\n<ul class=\"level-two\">\n<li>\n<p class=\"first-para\">Olive oil for cooking</p>\n</li>\n<li>\n<p class=\"first-para\">High-quality or flavored extra-virgin olive oil for dipping</p>\n</li>\n</ul>\n</li>\n</ul>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2022-04-13T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":208502},{"headers":{"creationTime":"2016-03-27T16:48:58+00:00","modifiedTime":"2022-02-16T14:32:48+00:00","timestamp":"2022-09-14T18:19:08+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Mediterranean Diet For Dummies Cheat Sheet","strippedTitle":"mediterranean diet for dummies cheat sheet","slug":"mediterranean-diet-for-dummies-cheat-sheet","canonicalUrl":"","seo":{"metaDescription":"This Cheat Sheet is a quick reference to the Mediterranean diet, including the key foods, serving sizes, and even how to pair red wines.","noIndex":0,"noFollow":0},"content":"Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines.\r\n\r\nAlthough this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.","description":"Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines.\r\n\r\nAlthough this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.","blurb":"","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[],"relatedArticles":{"fromBook":[{"articleId":204091,"title":"A Taste of the Mediterranean: Top 10 Herbs and Spices","slug":"a-taste-of-the-mediterranean-top-10-herbs-and-spices","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204091"}},{"articleId":204090,"title":"The Top 5 Mediterranean Vegetables","slug":"the-top-5-mediterranean-vegetables","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204090"}},{"articleId":204089,"title":"The 5 Grain Stars of the Mediterranean","slug":"the-5-grain-stars-of-themediterranean","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204089"}},{"articleId":204088,"title":"The 5 Types of Sealife Central to the Mediterranean Diet","slug":"the-5-types-of-sealife-central-to-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204088"}},{"articleId":204087,"title":"How the Mediterranean Diet Can Minimize Your Heart Disease Risk","slug":"how-the-mediterranean-diet-can-minimize-your-heart-disease-risk","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/204087"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246900,"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246900"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282393,"slug":"mediterranean-diet-for-dummies","isbn":"9781118715253","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/111871525X-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/111871525X/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":"https://www.dummies.com/wp-content/uploads/mediterranean-diet-for-dummies-cover-9781118715253-203x255.jpg","width":203,"height":255},"title":"Mediterranean Diet For Dummies","testBankPinActivationLink":"","bookOutOfPrint":false,"authorsInfo":"<p><b data-author-id=\"9317\">Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","authors":[{"authorId":9317,"name":"Rachel Berman","slug":"rachel-berman","description":" <p><b>Rachel Berman</b>, RD, a nationally recognized nutrition expert, has helped thousands of clients lose weight and improve their health. She is the Director of Nutrition and an editor at About.com Health. As a contributor to numerous publications, and through appearances on various local and national radio and television health segments, she regularly shares her core philosophy of balance and moderation as well her passion about helping others develop a healthier relationship with food. Meri Raffetto, RD, LDN and Wendy Jo Peterson, MS, RD, coauthors of <i>Mediterranean Diet Cookbook For Dummies</i>, share this philosophy and are contributors to this book.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9317"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221b1c16526\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781118715253&quot;]}]\" id=\"du-slot-63221b1c16e26\"></div></div>"},"articleType":{"articleType":"Cheat Sheet","articleList":[{"articleId":163388,"title":"The Important Role of Olive Oil in the Mediterranean Diet","slug":"the-important-role-of-olive-oil-in-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/163388"}},{"articleId":163385,"title":"Serving Sizes of Fruits, Vegetables, and Nuts in the Mediterranean Diet","slug":"serving-sizes-of-fruits-vegetables-and-nuts-in-the-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/163385"}},{"articleId":163382,"title":"Choosing Red Wines for Your Mediterranean Meal","slug":"choosing-red-wines-for-your-mediterranean-meal","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/163382"}}],"content":[{"title":"The Important Role of Olive Oil in the Mediterranean Diet","thumb":null,"image":null,"content":"<p>Olive oil is the magic elixir of the Mediterranean diet. Although Western diets feature hydrogenated oils and saturated fats from animal sources, olive oil — the staple of Mediterranean cuisine — is rich in plant-based monounsaturated fatty acids that are chockfull of heart health benefits. Making the swap to a Mediterranean-based diet and incorporating olive oil can improve your health without compromising on flavor that other fat sources add to your meals.</p>\n<h2>Types of olive oils and how to use them</h2>\n<p>All olive oil is not created equal. Many factors impact the oil&#8217;s taste, color, and aroma, resulting in hundreds of different varieties: type of olive; growing conditions (location, soil, environment, and weather) of the olive tree; how and when the olives were harvested and how much time passed between harvest and pressing; and the method by which olives are pressed, stored, and packaged for sale. All the different varieties fall into the following general categories:</p>\n<ul class=\"level-one\">\n<li>\n<p class=\"first-para\"><strong>Extra-virgin olive oil: </strong>Extra-virgin olive oil is the finest of the oils with the least acidity (no more than 1 percent acidity), and they can be a pale yellow to bright green color. The deeper the golden color, the more intense the fruity flavor.</p>\n<p class=\"child-para\">Because of its superior flavor and aroma, use this oil as a dip for bread, over salads, or as a condiment in uncooked dishes.</p>\n<p class=\"child-para Tip\">When purchasing extra virgin olive oil, choose a bottle with dark glass and store it in a cool, dry place. Doing so helps prevent oxidation of the oil, which alters its chemical composition, and optimizes its shelf-life.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Fino (fine) oils: </strong>Fine oil is usually a combination of extra virgin and virgin olive oils, and its level can&#8217;t exceed 1.5 percent. This kind of oil is good for both cooking and using straight up.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Virgin: </strong>The virgin oils have acidity levels between 1 and 3 percent and have enough flavor to be enjoyed uncooked but are typically used in cooking.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Light oil: </strong>The &#8220;light&#8221; designation doesn&#8217;t refer to the oil&#8217;s fat content; it refers to its lighter color and flavoring. Light olive oil has the same amount of calories and fat as any of the oils but has undergone filtration after the first press to remove most of the flavor and coloring, making light oil a good choice to use for baking and cooking when the olive oil flavoring isn&#8217;t desirable.</p>\n</li>\n<li>\n<p class=\"first-para\"><strong>Refined oils: </strong>When heat and chemical processes come into play to refine oils further, they lose the title <em>virgin.</em> This extra processing can happen if virgin oils have too high an acidity, poor flavor, or poor aroma. Processing into refined oils renders them flavorless, odorless, and colorless, which gives them a longer shelf-life. Use refined oils in combination with virgin olive oils when cooking.</p>\n</li>\n</ul>\n<h2>Getting the correct amount of olive oil in your diet</h2>\n<p>On the Mediterranean diet, about 30-40 percent of your calories come from fat, including olive oil and other sources like fatty fish, nuts, seeds, and avocado, to name a few. The following table gives you an example of how many fat grams you should eat daily, based on the total number of calories you consume per day. The amount of fat grams from olive oil equate to about half of your fat needs.</p>\n<table border=\"0\">\n<caption>How Much Olive Oil Should You Consume?</caption>\n<tbody>\n<tr>\n<th>Calories Per Day</th>\n<th>Total Grams of Fat Per Day</th>\n<th>Suggested Amount of Fat Grams from Olive Oil</th>\n</tr>\n<tr>\n<td>1,500</td>\n<td>58</td>\n<td>28 grams (2 tablespoons)</td>\n</tr>\n<tr>\n<td>1,800</td>\n<td>70</td>\n<td>35 grams (2–3 tablespoons)</td>\n</tr>\n<tr>\n<td>2,100</td>\n<td>82</td>\n<td>42 grams (3 tablespoons)</td>\n</tr>\n<tr>\n<td>2,400</td>\n<td>93</td>\n<td>49 grams (3–4 tablespoons)</td>\n</tr>\n</tbody>\n</table>\n<p class=\"Remember\">Although you need a certain amount of fat in your diet, getting too much contributes excess calories. And when you&#8217;re eating more calories than your body needs or can use for energy, those calories can get stored as fat.</p>\n<h2>Making infused olive oil</h2>\n<p>Herb or spice-infused olive oils typically carry a hefty price tag. Why not make your own at home to add a more robust flavor to your meals? Choose whatever fresh or dried herbs and spices you like, such as basil and garlic, or rosemary and red pepper, and then follow these steps:</p>\n<ol class=\"level-one\">\n<li>\n<p class=\"first-para\">Wash and pat any fresh herbs dry; then combine then with any other spices or dried herbs you want to include.</p>\n</li>\n<li>\n<p class=\"first-para\">Pour the oil into a saucepan and warm over low heat.</p>\n</li>\n<li>\n<p class=\"first-para\">As the oil warms, place the herb-and-spice mixture into a decorative bottle. Pour the warm oil over them and cover with a tight lid.</p>\n</li>\n<li>\n<p class=\"first-para\">Place the bottle in a cool, dark place for a week.</p>\n<p class=\"child-para\">If you are using garlic, store the bottle in the refrigerator to prevent food-borne illness.</p>\n</li>\n<li>\n<p class=\"first-para\">Strain the oil, removing and discarding the herbs and spices.</p>\n</li>\n</ol>\n<p class=\"Remember\">Use the olive oil within one week. If you notice the oil begins to change color, discard immediately.</p>\n"},{"title":"Serving Sizes of Fruits, Vegetables, and Nuts in the Mediterranean Diet","thumb":null,"image":null,"content":"<p>The Mediterranean diet is a plant-based diet. The largest portion of meals in the Mediterranean is devoted to vegetables, fruits, nuts, and grains. In fact, if you adopt a Mediterranean style of eating, your daily servings of fruits and vegetables will increase to between seven and ten servings a day. And while many diets eschew nuts, the healthy fats in nuts make them a popular component of Mediterranean cuisine.</p>\n<p>As you modify your eating habits to incorporate more of these plant-based foods, you’ll want to know what a serving size is so that you can make sure you get what you need, without — as is the case with nuts, which are also calorie dense — getting too much.</p>\n<h2>Gauging serving sizes for fruits and vegetables</h2>\n<p>At every single meal and snack, choose at least a serving or two (or three!) of a fruit or vegetable. Do so not only for the nutrients and the taste, but also to help round out every meal and keep you satisfied with fiber.</p>\n<p>What is a serving? This table shows you:</p>\n<table>\n<tbody>\n<tr>\n<th>Food</th>\n<th>Serving Size</th>\n</tr>\n<tr>\n<td>Fresh fruit</td>\n<td>½ cup</td>\n</tr>\n<tr>\n<td>Dried fruit</td>\n<td>¼ cup</td>\n</tr>\n<tr>\n<td>Raw vegetables</td>\n<td>1 cup</td>\n</tr>\n<tr>\n<td>Cooked vegetables</td>\n<td>½ cup</td>\n</tr>\n</tbody>\n</table>\n<p class=\"Tip\">If you don’t want to measure the amounts or remember these quantities, simply aim for 2 to 3 cups of fruit and 2 to 3 cups of veggies every day.</p>\n<h2>Counting calories and fat grams in nuts</h2>\n<p>Nuts and seeds are nutrient-dense: They give you a lot of nutrition in a small package. Although that is positive in many regards, it can also backfire if you don’t keep your portions in check. When eating nuts and seeds, stick to one ounce per day, every day. The following table shows what an ounce of some favorite varieties gives you quantity-wise.</p>\n<table>\n<caption>Quantities, Calories, and Fat Grams per Ounce of Nuts and Seeds</caption>\n<tbody>\n<tr>\n<th>Nut</th>\n<th>Quantity</th>\n<th>Calories</th>\n<th>Fat (grams)</th>\n</tr>\n<tr>\n<td>Pistachios</td>\n<td>49 kernels</td>\n<td>160</td>\n<td>13</td>\n</tr>\n<tr>\n<td>Almond</td>\n<td>23 nuts</td>\n<td>160</td>\n<td>14</td>\n</tr>\n<tr>\n<td>Sesame seeds</td>\n<td>2 tablespoons</td>\n<td>160</td>\n<td>14</td>\n</tr>\n<tr>\n<td>Hazelnuts</td>\n<td>21 kernels</td>\n<td>178</td>\n<td>17</td>\n</tr>\n<tr>\n<td>Walnuts</td>\n<td>14 halves</td>\n<td>185</td>\n<td>18.5</td>\n</tr>\n<tr>\n<td>Pine nuts</td>\n<td>167 kernels</td>\n<td>190</td>\n<td>19</td>\n</tr>\n</tbody>\n</table>\n<blockquote><p><i>Source: Based on the USDA Nutrient Database</i></p></blockquote>\n<p class=\"Tip\">Instead of eating directly out of a large container or mindlessly pouring nuts or seeds into a recipe, always portion out a serving.</p>\n"},{"title":"Choosing Red Wines for Your Mediterranean Meal","thumb":null,"image":null,"content":"<p>The Mediterranean diet is not a &#8220;diet&#8221; in the commonly accepted definition of the word; it&#8217;s really a lifestyle. And nothing epitomizes that more than the fact that wine has its place in the standard Mediterranean food pyramid. It&#8217;s true wine can have health benefits, but it also characterizes the Mediterranean way of life as one that values good food, good drink and relaxing meals. Use this guide to select the wines to pair with your Mediterranean meals.</p>\n<table>\n<caption>Choosing Red Wines</caption>\n<tbody>\n<tr>\n<th>Wine</th>\n<th>Taste</th>\n<th>Pair It With</th>\n</tr>\n<tr>\n<td>Cabernet Sauvignon</td>\n<td>Dry, medium- to full-bodied, with flavors of plum, blackberry,<br />\nvanilla, and tobacco</td>\n<td>Lean red meat, pastas, or a square of dark chocolate</td>\n</tr>\n<tr>\n<td>Chianti</td>\n<td>Dry, medium-bodied, with flavors of cherry and roses</td>\n<td>All Italian foods, tomato-based pasta, Parmesan cheese, and<br />\nlean chicken or beef</td>\n</tr>\n<tr>\n<td>Merlot</td>\n<td>Dry, medium-bodied, with flavors of plum, black cherry, spice,<br />\nand chocolate</td>\n<td>Poultry, lean red meats, pastas, and salad</td>\n</tr>\n<tr>\n<td>Pinot Noir</td>\n<td>Dry, light- to medium-bodied, with flavors of cherry,<br />\nblackberry, strawberry, cinnamon, and clove</td>\n<td>Poultry, fish, and vegetables; also offers a good balance to<br />\nheavier dishes</td>\n</tr>\n<tr>\n<td>White Zinfandel (Rosé)</td>\n<td>Sweet and light, with flavors of berry, citrus, and<br />\nvanilla</td>\n<td>Both mild and spicier dishes, fruit, fish, and lean meats</td>\n</tr>\n</tbody>\n</table>\n"}],"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Two years","lifeExpectancySetFrom":"2021-11-18T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":207871},{"headers":{"creationTime":"2017-11-15T08:00:10+00:00","modifiedTime":"2021-11-18T14:42:25+00:00","timestamp":"2022-09-14T18:18:48+00:00"},"data":{"breadcrumbs":[{"name":"Home, Auto, & Hobbies","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33809"},"slug":"home-auto-hobbies","categoryId":33809},{"name":"Food & Drink","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33839"},"slug":"food-drink","categoryId":33839},{"name":"Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33859"},"slug":"recipes","categoryId":33859},{"name":"Mediterranean Diet Recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"},"slug":"mediterranean-diet-recipes","categoryId":33875}],"title":"Easy Ways to Incorporate Seafood into Your Mediterranean Diet","strippedTitle":"easy ways to incorporate seafood into your mediterranean diet","slug":"easy-ways-incorporate-seafood-mediterranean-diet","canonicalUrl":"","seo":{"metaDescription":"Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood ","noIndex":0,"noFollow":0},"content":"Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood recipes that you can prepare and take with you as you run from errand to errand.\r\n<p class=\"article-tips remember\">The most important piece is to get you eating fish a couple of times a week if you aren't already doing so. Having some easy and tasty recipes on hand can help you enjoy fish more often. You'll find that cooking fish is actually much easier than cooking a steak.</p>\r\n\r\n<h2 id=\"tab1\" >Grilled Sardines with Tabbouleh</h2>\r\n<blockquote><strong>Preparation Time:</strong> 40 minutes\r\n\r\n<strong>Cook Time:</strong> 5 minutes\r\n\r\n<strong>Yield:</strong> 2 servings\r\n\r\n2 tablespoons uncooked bulgur\r\n\r\n1 cucumber, chopped small\r\n\r\n2 tomatoes, chopped small\r\n\r\n2 cups chopped fresh parsley\r\n\r\nJuice of 1/2 a lemon, plus 1 tablespoon\r\n\r\n2 tablespoons plus 1 tablespoon extra-virgin olive oil\r\n\r\nSalt and pepper to taste\r\n\r\nOne 3.75-ounce can sardines in water, drained and patted dry</blockquote>\r\n<ol>\r\n \t<li>In a medium mixing bowl, combine the bulgur, cucumber, tomatoes, parsley, all but 1 tablespoon of the lemon juice, and 2 tablespoons of the olive oil. Season with salt and pepper to taste. Set aside for 30 minutes.</li>\r\n \t<li>Heat a grill pan over high heat. Brush the sardines with the remaining olive oil and grill for 1 to 2 minutes on each side to obtain grill marks. Chop the grilled sardines and season with the remaining lemon juice, and salt and pepper to taste.</li>\r\n \t<li>Divide the tabbouleh (bulgur mixture) between two serving plates and arrange the grilled sardines over the top.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 282 (From Fat 177); Fat 20g (Saturated 3g); Cholesterol 32mg; Sodium 262mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 16g.</em>\r\n<p class=\"article-tips tip\">Serve with crusty bread.</p>\r\n<p class=\"article-tips tip\">Grilling sardines is a great way to elevate the flavor of a canned fish. If your canned sardines are small use a grill pan or cast iron skillet on the stove top to get the desired seared effect.</p>\r\n\r\n<h2 id=\"tab2\" >Grilled Scallops</h2>\r\n<blockquote><strong>Preparation Time:</strong> 15 minutes, plus marinating time\r\n\r\n<strong>Cook Time:</strong> 8 minutes\r\n\r\n<strong>Yield:</strong> 4 servings\r\n\r\n2 pounds sea scallops\r\n\r\n4 cloves garlic, chopped\r\n\r\n2 tablespoons extra-virgin olive oil\r\n\r\n1 tablespoon butter, melted\r\n\r\n2 tablespoons parsley, finely chopped\r\n\r\nNonstick cooking spray\r\n\r\nZest and juice of 1 lemon\r\n\r\n1/4 teaspoon sea salt</blockquote>\r\n<ol>\r\n \t<li>Rinse the scallops under water and pat dry. Toss scallops with the garlic, olive oil, butter, and parsley. Allow the scallops to marinate for 10 minutes. Spray the grill with nonstick cooking spray and heat the grill over medium-high heat.</li>\r\n \t<li>Skewer the scallops and grill them for 1 to 3 minutes on each side or until slightly firm to the touch and opaque. Drizzle with the lemon juice and top with the lemon zest and sea salt just before serving.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 285 (From Fat 102); Fat 11g (Saturated 3g); Cholesterol 82mg; Sodium 531mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 38g.</em>\r\n<p class=\"article-tips tip\">Soak wooden skewers in water before grilling so they don't burn on the grill.</p>","description":"Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood recipes that you can prepare and take with you as you run from errand to errand.\r\n<p class=\"article-tips remember\">The most important piece is to get you eating fish a couple of times a week if you aren't already doing so. Having some easy and tasty recipes on hand can help you enjoy fish more often. You'll find that cooking fish is actually much easier than cooking a steak.</p>\r\n\r\n<h2 id=\"tab1\" >Grilled Sardines with Tabbouleh</h2>\r\n<blockquote><strong>Preparation Time:</strong> 40 minutes\r\n\r\n<strong>Cook Time:</strong> 5 minutes\r\n\r\n<strong>Yield:</strong> 2 servings\r\n\r\n2 tablespoons uncooked bulgur\r\n\r\n1 cucumber, chopped small\r\n\r\n2 tomatoes, chopped small\r\n\r\n2 cups chopped fresh parsley\r\n\r\nJuice of 1/2 a lemon, plus 1 tablespoon\r\n\r\n2 tablespoons plus 1 tablespoon extra-virgin olive oil\r\n\r\nSalt and pepper to taste\r\n\r\nOne 3.75-ounce can sardines in water, drained and patted dry</blockquote>\r\n<ol>\r\n \t<li>In a medium mixing bowl, combine the bulgur, cucumber, tomatoes, parsley, all but 1 tablespoon of the lemon juice, and 2 tablespoons of the olive oil. Season with salt and pepper to taste. Set aside for 30 minutes.</li>\r\n \t<li>Heat a grill pan over high heat. Brush the sardines with the remaining olive oil and grill for 1 to 2 minutes on each side to obtain grill marks. Chop the grilled sardines and season with the remaining lemon juice, and salt and pepper to taste.</li>\r\n \t<li>Divide the tabbouleh (bulgur mixture) between two serving plates and arrange the grilled sardines over the top.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 282 (From Fat 177); Fat 20g (Saturated 3g); Cholesterol 32mg; Sodium 262mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 16g.</em>\r\n<p class=\"article-tips tip\">Serve with crusty bread.</p>\r\n<p class=\"article-tips tip\">Grilling sardines is a great way to elevate the flavor of a canned fish. If your canned sardines are small use a grill pan or cast iron skillet on the stove top to get the desired seared effect.</p>\r\n\r\n<h2 id=\"tab2\" >Grilled Scallops</h2>\r\n<blockquote><strong>Preparation Time:</strong> 15 minutes, plus marinating time\r\n\r\n<strong>Cook Time:</strong> 8 minutes\r\n\r\n<strong>Yield:</strong> 4 servings\r\n\r\n2 pounds sea scallops\r\n\r\n4 cloves garlic, chopped\r\n\r\n2 tablespoons extra-virgin olive oil\r\n\r\n1 tablespoon butter, melted\r\n\r\n2 tablespoons parsley, finely chopped\r\n\r\nNonstick cooking spray\r\n\r\nZest and juice of 1 lemon\r\n\r\n1/4 teaspoon sea salt</blockquote>\r\n<ol>\r\n \t<li>Rinse the scallops under water and pat dry. Toss scallops with the garlic, olive oil, butter, and parsley. Allow the scallops to marinate for 10 minutes. Spray the grill with nonstick cooking spray and heat the grill over medium-high heat.</li>\r\n \t<li>Skewer the scallops and grill them for 1 to 3 minutes on each side or until slightly firm to the touch and opaque. Drizzle with the lemon juice and top with the lemon zest and sea salt just before serving.</li>\r\n</ol>\r\n<em>PER SERVING: Calories 285 (From Fat 102); Fat 11g (Saturated 3g); Cholesterol 82mg; Sodium 531mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 38g.</em>\r\n<p class=\"article-tips tip\">Soak wooden skewers in water before grilling so they don't burn on the grill.</p>","blurb":"","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"primaryCategoryTaxonomy":{"categoryId":33875,"title":"Mediterranean Diet Recipes","slug":"mediterranean-diet-recipes","_links":{"self":"https://dummies-api.dummies.com/v2/categories/33875"}},"secondaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"tertiaryCategoryTaxonomy":{"categoryId":0,"title":null,"slug":null,"_links":null},"trendingArticles":null,"inThisArticle":[{"label":"Grilled Sardines with Tabbouleh","target":"#tab1"},{"label":"Grilled Scallops","target":"#tab2"}],"relatedArticles":{"fromBook":[{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}},{"articleId":246886,"title":"Health Benefits of Mediterranean Vegetables","slug":"health-benefits-mediterranean-vegetables","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246886"}}],"fromCategory":[{"articleId":288517,"title":"Mediterranean Lifestyle For Dummies Cheat Sheet","slug":"mediterranean-lifestyle-for-dummies-cheat-sheet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/288517"}},{"articleId":246903,"title":"Enjoying a Great Steak on the Mediterranean Diet","slug":"enjoying-great-steak-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246903"}},{"articleId":246896,"title":"Add Spring Vegetables to Your Mediterranean Diet","slug":"add-spring-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246896"}},{"articleId":246892,"title":"Include Hearty Winter Vegetables in Your Mediterranean Diet","slug":"include-hearty-winter-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246892"}},{"articleId":246888,"title":"Introduce Favorite Fall Vegetables into Your Mediterranean Diet","slug":"introduce-favorite-fall-vegetables-mediterranean-diet","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"_links":{"self":"https://dummies-api.dummies.com/v2/articles/246888"}}]},"hasRelatedBookFromSearch":false,"relatedBook":{"bookId":282392,"slug":"mediterranean-diet-cookbook-for-dummies-2nd-edition","isbn":"9781119850274","categoryList":["home-auto-hobbies","food-drink","recipes","mediterranean-diet-recipes"],"amazon":{"default":"https://www.amazon.com/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","ca":"https://www.amazon.ca/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","indigo_ca":"http://www.tkqlhce.com/click-9208661-13710633?url=https://www.chapters.indigo.ca/en-ca/books/product/1119850274-item.html&cjsku=978111945484","gb":"https://www.amazon.co.uk/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20","de":"https://www.amazon.de/gp/product/1119850274/ref=as_li_tl?ie=UTF8&tag=wiley01-20"},"image":{"src":null,"width":0,"height":0},"title":"Mediterranean Diet Cookbook For Dummies, 3rd Edition","testBankPinActivationLink":"","bookOutOfPrint":true,"authorsInfo":"<p><b><b data-author-id=\"9724\">Meri Raffetto</b>, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p> <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b><b data-author-id=\"9460\">Wendy Jo Peterson</b> MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","authors":[{"authorId":9724,"name":"Meri Raffetto","slug":"meri-raffetto","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9724"}},{"authorId":9460,"name":"Wendy Jo Peterson","slug":"wendy-jo-peterson","description":" <p><b>Meri Raffetto, RDN,</b> founded Real Living Nutrition Services (reallivingnutrition.com), which pro- vides one of the only interactive online weight-loss and wellness programs.</p> <p><b>Wendy Jo Peterson MS, RDN,</b> enhances the nutrition of clients ranging from elite athletes to pediatric patients, and is currently a culinary instructor at Mesa College.</p>","hasArticle":false,"_links":{"self":"https://dummies-api.dummies.com/v2/authors/9460"}}],"_links":{"self":"https://dummies-api.dummies.com/v2/books/"}},"collections":[],"articleAds":{"footerAd":"<div class=\"du-ad-region row\" id=\"article_page_adhesion_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_adhesion_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63221b08baa28\"></div></div>","rightAd":"<div class=\"du-ad-region row\" id=\"article_page_right_ad\"><div class=\"du-ad-unit col-md-12\" data-slot-id=\"article_page_right_ad\" data-refreshed=\"false\" \r\n data-target = \"[{&quot;key&quot;:&quot;cat&quot;,&quot;values&quot;:[&quot;home-auto-hobbies&quot;,&quot;food-drink&quot;,&quot;recipes&quot;,&quot;mediterranean-diet-recipes&quot;]},{&quot;key&quot;:&quot;isbn&quot;,&quot;values&quot;:[&quot;9781119850274&quot;]}]\" id=\"du-slot-63221b08bb48d\"></div></div>"},"articleType":{"articleType":"Articles","articleList":null,"content":null,"videoInfo":{"videoId":null,"name":null,"accountId":null,"playerId":null,"thumbnailUrl":null,"description":null,"uploadDate":null}},"sponsorship":{"sponsorshipPage":false,"backgroundImage":{"src":null,"width":0,"height":0},"brandingLine":"","brandingLink":"","brandingLogo":{"src":null,"width":0,"height":0},"sponsorAd":"","sponsorEbookTitle":"","sponsorEbookLink":"","sponsorEbookImage":{"src":null,"width":0,"height":0}},"primaryLearningPath":"Explore","lifeExpectancy":"Five years","lifeExpectancySetFrom":"2021-11-18T00:00:00+00:00","dummiesForKids":"no","sponsoredContent":"no","adInfo":"","adPairKey":[]},"status":"publish","visibility":"public","articleId":246900}],"_links":{"self":{"self":"https://dummies-api.dummies.com/v2/categories/33875/categoryArticles?sortField=time&sortOrder=1&size=10&offset=0"},"next":{"self":"https://dummies-api.dummies.com/v2/categories/33875/categoryArticles?sortField=time&sortOrder=1&size=10&offset=10"},"last":{"self":"https://dummies-api.dummies.com/v2/categories/33875/categoryArticles?sortField=time&sortOrder=1&size=10&offset=123"}}},"objectTitle":"","status":"success","pageType":"article-category","objectId":"33875","page":1,"sortField":"time","sortOrder":1,"categoriesIds":[],"articleTypes":[],"filterData":{"categoriesFilter":[{"itemId":0,"itemName":"All Categories","count":133}],"articleTypeFilter":[{"articleType":"All Types","count":133},{"articleType":"Articles","count":111},{"articleType":"Cheat Sheet","count":3},{"articleType":"Step by Step","count":19}]},"filterDataLoadedStatus":"success","pageSize":10},"adsState":{"pageScripts":{"headers":{"timestamp":"2023-05-31T10:50:01+00:00"},"adsId":0,"data":{"scripts":[{"pages":["all"],"location":"header","script":"<!--Optimizely Script-->\r\n<script src=\"https://cdn.optimizely.com/js/10563184655.js\"></script>","enabled":false},{"pages":["all"],"location":"header","script":"<!-- comScore Tag -->\r\n<script>var _comscore = _comscore || [];_comscore.push({ c1: \"2\", c2: \"15097263\" });(function() {var s = document.createElement(\"script\"), el = document.getElementsByTagName(\"script\")[0]; s.async = true;s.src = (document.location.protocol == \"https:\" ? \"https://sb\" : \"http://b\") + \".scorecardresearch.com/beacon.js\";el.parentNode.insertBefore(s, el);})();</script><noscript><img src=\"https://sb.scorecardresearch.com/p?c1=2&c2=15097263&cv=2.0&cj=1\" /></noscript>\r\n<!-- / comScore Tag -->","enabled":true},{"pages":["all"],"location":"footer","script":"<!--BEGIN QUALTRICS WEBSITE FEEDBACK SNIPPET-->\r\n<script type='text/javascript'>\r\n(function(){var g=function(e,h,f,g){\r\nthis.get=function(a){for(var a=a+\"=\",c=document.cookie.split(\";\"),b=0,e=c.length;b<e;b++){for(var d=c[b];\" \"==d.charAt(0);)d=d.substring(1,d.length);if(0==d.indexOf(a))return d.substring(a.length,d.length)}return null};\r\nthis.set=function(a,c){var b=\"\",b=new Date;b.setTime(b.getTime()+6048E5);b=\"; expires=\"+b.toGMTString();document.cookie=a+\"=\"+c+b+\"; path=/; \"};\r\nthis.check=function(){var a=this.get(f);if(a)a=a.split(\":\");else if(100!=e)\"v\"==h&&(e=Math.random()>=e/100?0:100),a=[h,e,0],this.set(f,a.join(\":\"));else return!0;var c=a[1];if(100==c)return!0;switch(a[0]){case \"v\":return!1;case \"r\":return c=a[2]%Math.floor(100/c),a[2]++,this.set(f,a.join(\":\")),!c}return!0};\r\nthis.go=function(){if(this.check()){var a=document.createElement(\"script\");a.type=\"text/javascript\";a.src=g;document.body&&document.body.appendChild(a)}};\r\nthis.start=function(){var t=this;\"complete\"!==document.readyState?window.addEventListener?window.addEventListener(\"load\",function(){t.go()},!1):window.attachEvent&&window.attachEvent(\"onload\",function(){t.go()}):t.go()};};\r\ntry{(new g(100,\"r\",\"QSI_S_ZN_5o5yqpvMVjgDOuN\",\"https://zn5o5yqpvmvjgdoun-wiley.siteintercept.qualtrics.com/SIE/?Q_ZID=ZN_5o5yqpvMVjgDOuN\")).start()}catch(i){}})();\r\n</script><div id='ZN_5o5yqpvMVjgDOuN'><!--DO NOT REMOVE-CONTENTS PLACED HERE--></div>\r\n<!--END WEBSITE FEEDBACK SNIPPET-->","enabled":false},{"pages":["all"],"location":"header","script":"<!-- Hotjar Tracking Code for http://www.dummies.com -->\r\n<script>\r\n (function(h,o,t,j,a,r){\r\n h.hj=h.hj||function(){(h.hj.q=h.hj.q||[]).push(arguments)};\r\n h._hjSettings={hjid:257151,hjsv:6};\r\n a=o.getElementsByTagName('head')[0];\r\n r=o.createElement('script');r.async=1;\r\n r.src=t+h._hjSettings.hjid+j+h._hjSettings.hjsv;\r\n a.appendChild(r);\r\n })(window,document,'https://static.hotjar.com/c/hotjar-','.js?sv=');\r\n</script>","enabled":false},{"pages":["article"],"location":"header","script":"<!-- //Connect Container: dummies --> <script src=\"//get.s-onetag.com/bffe21a1-6bb8-4928-9449-7beadb468dae/tag.min.js\" async defer></script>","enabled":true},{"pages":["homepage"],"location":"header","script":"<meta name=\"facebook-domain-verification\" content=\"irk8y0irxf718trg3uwwuexg6xpva0\" />","enabled":true},{"pages":["homepage","article","category","search"],"location":"footer","script":"<!-- Facebook Pixel Code -->\r\n<noscript>\r\n<img height=\"1\" width=\"1\" src=\"https://www.facebook.com/tr?id=256338321977984&ev=PageView&noscript=1\"/>\r\n</noscript>\r\n<!-- End Facebook Pixel Code -->","enabled":true}]}},"pageScriptsLoadedStatus":"success"},"navigationState":{"navigationCollections":[{"collectionId":287568,"title":"BYOB (Be Your Own Boss)","hasSubCategories":false,"url":"/collection/for-the-entry-level-entrepreneur-287568"},{"collectionId":293237,"title":"Be a Rad Dad","hasSubCategories":false,"url":"/collection/be-the-best-dad-293237"},{"collectionId":295890,"title":"Career Shifting","hasSubCategories":false,"url":"/collection/career-shifting-295890"},{"collectionId":294090,"title":"Contemplating the Cosmos","hasSubCategories":false,"url":"/collection/theres-something-about-space-294090"},{"collectionId":287563,"title":"For Those Seeking Peace of Mind","hasSubCategories":false,"url":"/collection/for-those-seeking-peace-of-mind-287563"},{"collectionId":287570,"title":"For the Aspiring Aficionado","hasSubCategories":false,"url":"/collection/for-the-bougielicious-287570"},{"collectionId":291903,"title":"For the Budding Cannabis Enthusiast","hasSubCategories":false,"url":"/collection/for-the-budding-cannabis-enthusiast-291903"},{"collectionId":291934,"title":"For the Exam-Season Crammer","hasSubCategories":false,"url":"/collection/for-the-exam-season-crammer-291934"},{"collectionId":287569,"title":"For the Hopeless Romantic","hasSubCategories":false,"url":"/collection/for-the-hopeless-romantic-287569"},{"collectionId":296450,"title":"For the Spring Term Learner","hasSubCategories":false,"url":"/collection/for-the-spring-term-student-296450"}],"navigationCollectionsLoadedStatus":"success","navigationCategories":{"books":{"0":{"data":[{"categoryId":33512,"title":"Technology","hasSubCategories":true,"url":"/category/books/technology-33512"},{"categoryId":33662,"title":"Academics & The Arts","hasSubCategories":true,"url":"/category/books/academics-the-arts-33662"},{"categoryId":33809,"title":"Home, Auto, & Hobbies","hasSubCategories":true,"url":"/category/books/home-auto-hobbies-33809"},{"categoryId":34038,"title":"Body, Mind, & Spirit","hasSubCategories":true,"url":"/category/books/body-mind-spirit-34038"},{"categoryId":34224,"title":"Business, Careers, & Money","hasSubCategories":true,"url":"/category/books/business-careers-money-34224"}],"breadcrumbs":[],"categoryTitle":"Level 0 Category","mainCategoryUrl":"/category/books/level-0-category-0"}},"articles":{"0":{"data":[{"categoryId":33512,"title":"Technology","hasSubCategories":true,"url":"/category/articles/technology-33512"},{"categoryId":33662,"title":"Academics & The Arts","hasSubCategories":true,"url":"/category/articles/academics-the-arts-33662"},{"categoryId":33809,"title":"Home, Auto, & Hobbies","hasSubCategories":true,"url":"/category/articles/home-auto-hobbies-33809"},{"categoryId":34038,"title":"Body, Mind, & Spirit","hasSubCategories":true,"url":"/category/articles/body-mind-spirit-34038"},{"categoryId":34224,"title":"Business, Careers, & Money","hasSubCategories":true,"url":"/category/articles/business-careers-money-34224"}],"breadcrumbs":[],"categoryTitle":"Level 0 Category","mainCategoryUrl":"/category/articles/level-0-category-0"}}},"navigationCategoriesLoadedStatus":"success"},"searchState":{"searchList":[],"searchStatus":"initial","relatedArticlesList":[],"relatedArticlesStatus":"initial"},"routeState":{"name":"ArticleCategory","path":"/category/articles/mediterranean-diet-recipes-33875/","hash":"","query":{},"params":{"category":"mediterranean-diet-recipes-33875"},"fullPath":"/category/articles/mediterranean-diet-recipes-33875/","meta":{"routeType":"category","breadcrumbInfo":{"suffix":"Articles","baseRoute":"/category/articles"},"prerenderWithAsyncData":true},"from":{"name":null,"path":"/","hash":"","query":{},"params":{},"fullPath":"/","meta":{}}},"sfmcState":{"status":"initial"},"profileState":{"auth":{},"userOptions":{},"status":"success"}}
Logo
  • Articles Open Article Categories
  • Books Open Book Categories
  • Collections Open Collections list
  • Custom Solutions

Article Categories

Book Categories

Collections

Explore all collections
BYOB (Be Your Own Boss)
Be a Rad Dad
Career Shifting
Contemplating the Cosmos
For Those Seeking Peace of Mind
For the Aspiring Aficionado
For the Budding Cannabis Enthusiast
For the Exam-Season Crammer
For the Hopeless Romantic
For the Spring Term Learner
Log In
  • Home
  • Home, Auto, & Hobbies Articles
  • Food & Drink Articles
  • Recipes Articles
  • Mediterranean Diet Recipes Articles

Mediterranean Diet Recipes Articles

Get a taste of the Mediterranean every day, and keep cancer and heart disease at bay. We explain the diet and show you how to make the switch easy.

Articles From Mediterranean Diet Recipes

page 1
page 2
page 3
page 4
page 5
page 6
page 7
page 8
page 9
page 10
page 11
page 12
page 13
page 14

Filter Results

133 results
133 results
Mediterranean Diet Recipes Mediterranean Diet Quiz: Rate Your Plate

Article / Updated 05-15-2023

You may already be on board with many of the principles of a Mediterranean diet. Take this quiz to see where you fall and what changes you can focus on toward adopting a Mediterranean diet. Answer the following questions; the numbers in parentheses are point totals, but you don't have to worry about those until after you take the quiz. How many total fruits and vegetable servings do you eat each day? Five to nine (2) Three to four (1) Fewer than three (0) How often do you eat fish or seafood? Several times a week (2) Once or twice a month (1) Once or twice a year (0) How often do you use fresh herbs with cooking? At least four times a week (2) Three to four times a month (1) Once or twice a year (0) On average, how often do you eat beef? Two to three times a week (0) Three to four times a month (1) Once or twice a month at most (2) How often do you eat beans and lentils, including those found in soups and stews or dips (such as hummus)? At least four times a week (2) Several times a month (1) Several times a year (0) When you eat beef or poultry, what serving size do you most often eat? Six to eight ounces (0) Four to five ounces (1) Two to three ounces (2) How often do you use olive oil for cooking or in salad dressings and spreads? Daily (2) Two to three times a week (1) Two to three times a month (0) How often do you eat nuts or nut butter? At least four times a week (2) Two to three times a month (1) Two to three times a year (0) Now figure out your score by adding up the points to the right of your answers and comparing the total to these ranges: 13–16: Great job! You're right on track with a Mediterranean way of life. Use the recipes in this book to inspire you to stick with this dietary pattern. 8–12: You're almost there! Many of your habits are right on track, but others could use some small changes. Focus on areas where you scored less than two points and see whether you can improve those dietary habits. This book offers lots of tips, suggestions, and delicious recipes to get you inspired. Less than 8: You've got some dietary changes to focus on to master the Mediterranean diet. Focus on areas where you scored less than two points and use this book for inspiration to make small changes that better align your habits with a Mediterranean style of eating.

View Article
Mediterranean Diet Recipes Planning Meals for the Mediterranean Diet

Article / Updated 05-04-2023

Meal planning when you're on the Mediterranean diet provides you a road map for the week of what you’re going to eat, when you’ll prepare those meals, and what foods you need to have handy in your kitchen to do so. By taking the steps to do some planning, changing to a Mediterranean diet is much easier and less stressful. Meal planning on some level is important for several reasons: It ensures that you’re efficient with your time and have everything you need on hand from the grocery store and markets. This preparedness also helps keep you on track with your Mediterranean lifestyle because you always have the fixings for fresh meals at your fingertips. It makes cooking easier during the week because you already know what you’re making instead of trying to think of what you can cook with the chicken and cauliflower you bought. It saves you money by decreasing food waste. Do you ever buy broccoli and then wonder what to do with it as it starts yellowing in your refrigerator? Waste. Meal planning needs to (and can) work into your lifestyle. Here are a few different approaches; hopefully, you find one that works for you: The detailed meal plan: This plan is for those who love details and planning. Sit down and write out a plan for breakfast, lunch, and dinner for each day of the week. (You may want to include snacks as well.) You can make each day’s foods interchangeable, but this planning method at least makes sure you have a plan and can go on your way this week with everything organized. The rotating two-week meal plan: If you like details and convenience, this setup is perfect for you. Spend some time making up a two-week meal plan, complete with shopping list, and you’ve done all the work you need. So it may be that you have Dilled Eggs every other Monday for breakfast and Tortellini with Vegetables and Pesto every other Sunday for dinner. You still get plenty of variety with a two-week meal plan, but you may need to change it up every couple of months to make seasonal menus. The fast meal plan: If you don’t want to waste time on making a meal plan for each and every meal for the week, think about your habits and plan accordingly. For example, you might regularly eat a few different items for breakfast, such as poached eggs or granola and yogurt, and often eat leftovers or sandwiches along with fruit for lunch. You can focus only on planning dinners and the few staples you need for breakfast and lunch. The super-fast meal plan: Perhaps you need something even speedier than the fast menu plan. Instead of planning four or five dinners a week, focus on two to three and plan some convenience meals, such as entree salads you can throw together or canned or homemade, frozen soups.

View Article
Mediterranean Diet Recipes Hearty Veggie Recipes for Your Mediterranean Diet

Article / Updated 05-03-2023

The winter months, December through February, are often the time when you're less active, which makes it one of the most important times of the year to ramp up your vegetable intake, especially if you're following the Mediterranean Diet. The extra fiber and roughage help you feel full and satisfied as you expend less energy through activity and exercise. Potatoes, broccoli, and cauliflower are great winter choices. Sautéed Broccoli Rabe Preparation Time: 6 minutes Cook Time: 14 minutes Yield: 6 servings 2 pounds broccoli rabe 2 tablespoons extra-virgin olive oil 4 cloves garlic, sliced 1/2 cup chicken stock 1/4 teaspoon red pepper flakes Remove the leaves on the broccoli rabe stem and set them aside. Cut the stalk into 3-inch pieces. In a skillet, heat the olive oil over medium high heat. Sauté the broccoli rabe stalks and leaves and the garlic for 3 minutes. Add the chicken stock and red pepper flakes and bring to a simmer. Cover and cook for 10 minutes. Serve. PER SERVING: Calories 76 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 114mg; Carbohydrate 4g (Dietary Fiber 4g); Protein 5g. The figure shows an example of broccoli rabe If your broccoli rabe has thick stalks, peel the outer layer of the stem with a vegetable peeler before cutting the stalks in Step 1. Curry-Roasted Cauliflower Preparation Time: 6 minutes Cook Time: 35 minutes Yield: 6 servings 1 head cauliflower 1/4 cup extra-virgin olive oil 1/2 cup red wine vinegar 1 teaspoon ground coriander 1 teaspoon ground cumin 1 tablespoon curry powder 1 tablespoon paprika 1 teaspoon salt Preheat the oven to 425 degrees F. Cut the cauliflower (including the stalk and leaves) into bite-sized pieces and place in a medium bowl. In a small bowl, whisk the remaining ingredients. Pour over the cauliflower and toss to coat. Pour the cauliflower and sauce onto a baking sheet and bake for 35 minutes, stirring every 5 minutes. Serve. PER SERVING: Calories 118 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 431mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 3g.

View Article
Mediterranean Diet Recipes Choosing Lentils for Your Mediterranean Dish

Article / Updated 04-14-2023

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Lentils are small, round legumes that make a healthy choice for any meal. They're a great source of plant-based protein, fiber, and vitamins and minerals such as folate and iron. Lentils are great to cook with because they take on flavors well from other ingredients such as herbs, spices, or broths. If you look hard enough, you can find a variety of different types of lentils, all with their own unique flavor, color, and texture. Some types are better for soups, while others are great as a stand-alone side dish. Use this guide to help you select the perfect type of lentil for your next dish: Brown lentils are the most common type of lentil found in major grocery stores. They range in color from light brown to dark black and have an earthy, nutty flavor. Brown lentils can turn soft quickly if you don't watch your cooking time. The mild flavor works well for many dishes, such as soups and salads, and these lentils are also good for purees because they're easily mashed. Green lentils are often glossy-looking, with a pale green/brown mix of colors. They have a strong flavor and take a little longer to cook than other lentils. The plus about green lentils, other than their taste, is the fact that they retain their texture and shape well, making them perfect for side salads. Red lentils range from gold to red and have a sweet, nutty flavor. Like brown lentils, they run the risk of turning mushy from overcooking. You see red lentils most often in Indian dal or curry dishes. Red lentils are also fabulous in soups.

View Article
Mediterranean Diet Recipes Mediterranean Diet Recipes: Pizza Dough and Margherita Pizza

Article / Updated 02-24-2023

Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of those food items that can become very unhealthy quickly, but the pizza on the Mediterranean Diet is a far cry from the 5-meat, stuffed crust, deep-dish, extra cheese variety. The classic Italian pizza isn’t the fat, calorie, and sodium bomb that many American versions are; Italians use just a whisper of sauce or oil, a small sprinkling of cheese, and only one layer of meat (if any at all). The bread, not the toppings, is the highlight of Mediterranean pizzas. Credit: ©iStockphoto.com/ivanmateev, 2010 Pizza Dough Prep time: 25 minutes Yield: 1 pizza, 10 servings One 1/4-ounce package active dry yeast 2 teaspoons honey 1-1/4 cups warm water (about 110 to 120 degrees) 2 tablespoons olive oil 1 teaspoon sea salt 3 cups flour Combine the yeast, honey, and warm water in a large mixer or food processor with a dough attachment. Let the mixture rest for 5 minutes to be sure that the yeast is alive (look for bubbles on the surface). Add the olive oil and salt and blend for 30 seconds. Begin to slowly add 3 cups of the flour, about 1/2 cup at a time, mixing for 2 minutes between additions. Allow the mixture to knead in the mixer for 10 minutes, sprinkling with flour if needed to keep the dough from sticking to the bowl, until elastic and smooth. Remove the dough from the bowl and allow it to rest for 15 minutes under a warm, moist towel. Follow the pizza recipe for baking instructions. Per serving: Calories 167 (From Fat 28); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 234mg; Carbohydrate 30g (Dietary Fiber 1g); Protein 4g. You can freeze this pizza dough for 1 month. Form the dough into a ball and cover it with plastic wrap before placing it into a freezer-safe container. Margherita Pizza Prep time: 15 minutes Cook time: 20 minutes Yield: 10 servings 1 batch Pizza Dough 1/4 cup flour as needed for rolling 2 tablespoons olive oil 1/2 cup crushed canned tomatoes 3 Roma or plum tomatoes, sliced 1/4-inch thick 1/2 teaspoon sea salt 6 ounces fresh or block mozzarella, cut into 1/4-inch slices 1/2 cup fresh basil leaves, thinly sliced Preheat the oven to 450 degrees. Roll out the dough to 1/2-inch thick, dusting the pizza dough with flour as needed. Poke holes in the pizza dough with a fork (to prevent crust bubbling) and bake it on a baking sheet or pizza stone for 5 minutes. Remove the pan and drizzle the crust with the olive oil and crushed tomatoes. Top the pizza with the tomato slices and season with the salt. Blot the mozzarella slices dry with a paper towel and lay them on top of the pizza in no exact pattern. Top the pizza with the basil. Bake the pizza for 15 minutes or until the cheese is bubbling. To brown the cheese, place the pizza under the broiler for 2 to 3 minutes if desired. Allow the pizza to cool for 5 minutes before slicing. Per serving: Calories 251 (From Fat 76); Fat 8g (Saturated 2g); Cholesterol 11mg; Sodium 474mg; Carbohydrate 34g (Dietary Fiber 1g); Protein 9g.

View Article
Mediterranean Diet Recipes Lunch or Dinner Entrees on the Mediterranean Diet

Step by Step / Updated 08-25-2022

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy pasta as well, but it’s the crown jewel of Italian cooking in particular. Adding vegetables to pasta is a no-brainer. The bottom line is simple: The more nutrients you eat from your foods, the better health you experience. Part of the goal with eating the Mediterranean way is to decrease animal protein and increase plant-based proteins.

View Step by Step
Mediterranean Diet Recipes Mediterranean Lifestyle For Dummies Cheat Sheet

Cheat Sheet / Updated 04-13-2022

You may have heard of the Mediterranean diet and wondered if it was right for you. But the reason people in the Mediterranean region enjoy good health goes beyond the diet — it’s about their entire lifestyle. Knowing why the lifestyle is good for you is the first step to making it work. A key part of the lifestyle is the way people approach food. They enjoy their food; they don’t view it with rules and restrictions in mind. Armed with this information, you’re ready to review the key components of the Mediterranean lifestyle so you can put them to work in your daily life.

View Cheat Sheet
Mediterranean Diet Recipes Mediterranean Diet Cookbook For Dummies Cheat Sheet

Cheat Sheet / Updated 04-13-2022

Following a Mediterranean diet is a useful tool for overall health, weight management, and disease prevention. Knowing the principles of a Mediterranean diet, using appropriate portion sizes, and organizing your kitchen can lead you on the way to successfully meeting your health goals.

View Cheat Sheet
Mediterranean Diet Recipes Mediterranean Diet For Dummies Cheat Sheet

Cheat Sheet / Updated 02-16-2022

Because of the health benefits associated with the Mediterranean diet and the recent studies that have highlighted the diet’s ability to reduce heart disease, decrease the risk of some cancers, prevent or mitigate the effects of diabetes, and more, many have embraced the Mediterranean diet’s key guidelines. Although this plant-based diet devotes the largest portion of a plate to fruits, vegetables, and whole grains, healthy fats, like those you get from olive oil and nuts, lean animal proteins, and red wine also take key roles.

View Cheat Sheet
Mediterranean Diet Recipes Easy Ways to Incorporate Seafood into Your Mediterranean Diet

Article / Updated 11-18-2021

Although the Mediterranean Diet encourages you to slow down and enjoy cooking and eating, doing so all the time can be a challenge. Here are some quick seafood recipes that you can prepare and take with you as you run from errand to errand. The most important piece is to get you eating fish a couple of times a week if you aren't already doing so. Having some easy and tasty recipes on hand can help you enjoy fish more often. You'll find that cooking fish is actually much easier than cooking a steak. Grilled Sardines with Tabbouleh Preparation Time: 40 minutes Cook Time: 5 minutes Yield: 2 servings 2 tablespoons uncooked bulgur 1 cucumber, chopped small 2 tomatoes, chopped small 2 cups chopped fresh parsley Juice of 1/2 a lemon, plus 1 tablespoon 2 tablespoons plus 1 tablespoon extra-virgin olive oil Salt and pepper to taste One 3.75-ounce can sardines in water, drained and patted dry In a medium mixing bowl, combine the bulgur, cucumber, tomatoes, parsley, all but 1 tablespoon of the lemon juice, and 2 tablespoons of the olive oil. Season with salt and pepper to taste. Set aside for 30 minutes. Heat a grill pan over high heat. Brush the sardines with the remaining olive oil and grill for 1 to 2 minutes on each side to obtain grill marks. Chop the grilled sardines and season with the remaining lemon juice, and salt and pepper to taste. Divide the tabbouleh (bulgur mixture) between two serving plates and arrange the grilled sardines over the top. PER SERVING: Calories 282 (From Fat 177); Fat 20g (Saturated 3g); Cholesterol 32mg; Sodium 262mg; Carbohydrate 13g (Dietary Fiber 4g); Protein 16g. Serve with crusty bread. Grilling sardines is a great way to elevate the flavor of a canned fish. If your canned sardines are small use a grill pan or cast iron skillet on the stove top to get the desired seared effect. Grilled Scallops Preparation Time: 15 minutes, plus marinating time Cook Time: 8 minutes Yield: 4 servings 2 pounds sea scallops 4 cloves garlic, chopped 2 tablespoons extra-virgin olive oil 1 tablespoon butter, melted 2 tablespoons parsley, finely chopped Nonstick cooking spray Zest and juice of 1 lemon 1/4 teaspoon sea salt Rinse the scallops under water and pat dry. Toss scallops with the garlic, olive oil, butter, and parsley. Allow the scallops to marinate for 10 minutes. Spray the grill with nonstick cooking spray and heat the grill over medium-high heat. Skewer the scallops and grill them for 1 to 3 minutes on each side or until slightly firm to the touch and opaque. Drizzle with the lemon juice and top with the lemon zest and sea salt just before serving. PER SERVING: Calories 285 (From Fat 102); Fat 11g (Saturated 3g); Cholesterol 82mg; Sodium 531mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 38g. Soak wooden skewers in water before grilling so they don't burn on the grill.

View Article
page 1
page 2
page 3
page 4
page 5
page 6
page 7
page 8
page 9
page 10
page 11
page 12
page 13
page 14

Quick Links

  • About For Dummies
  • Contact Us
  • Activate A Book Pin

Connect

Opt in to our newsletter!

By entering your email address and clicking the “Submit” button, you agree to the Terms of Use and Privacy Policy & to receive electronic communications from Dummies.com, which may include marketing promotions, news and updates.

About Dummies

Dummies has always stood for taking on complex concepts and making them easy to understand. Dummies helps everyone be more knowledgeable and confident in applying what they know. Whether it's to pass that big test, qualify for that big promotion or even master that cooking technique; people who rely on dummies, rely on it to learn the critical skills and relevant information necessary for success.

Terms of Use
Privacy Policy
Cookies Settings
Do Not Sell My Personal Info - CA Only