#Mediterraneandiet

[healthyfood-24]

Leaftover salmon from dinner last night with a yummy salad!!! So good!! 🔥

[kalofagas-ca]

I love this appetizer/meze. Broiled #Halloumi drizzled with honey, squeeze of lemon juice. Get the recipe thru [link in profile] or here: https://www.kalofagas.ca/2020/09/01/broiled-halloumi-with-honey-lemon-herbs/ #cyprus #GreekCheese #ComfortFood #GreekFood #GreekCooking #GreekRecipes #GreekFoodPorn #GreekFoodBlogger #GreekGastronomy #MediterraneanDiet #InMyKitchen #GreekDiet #GreekChef #MediterraneanFood #FoodAndWine #chefofinstagram #food52grams #fulfillment #cheflife #cookingwithlove #cookinggram #yahoofood #cookbooks #amazonbooks #realfood (at Toronto, Ontario) https://www.instagram.com/p/CncLa_IOJ8z/?igshid=NGJjMDIxMWI=

[peggyrojas]

👩‍💻 → 3 Crazy Simple steps to get a flat belly as an entrepreneur with 0 extra time. Did you know that the main cause of bloating ( fat belly ) is constipation? 💩Women suffer 3 times more of constipation that men. Learning what’s going on in your gut, will not only help you to rock that 👙 but to overcome other underlying chronic conditions. Now, let's dive in. #1:Eat foods rich in monounsaturated fatty acids Studies show that diets high in monounsaturated fatty acids may be associated with decreased body weight The #MediterraneanDiet is an example of a diet that’s high in monounsaturated fatty acids, and it’s been linked to many health benefits, including a reduced risk of weight gain and decreased belly fat in children and adults #2: Incorporate high intensity interval training (#HIIT) This method of exercising helps your body burn more fat and temporarily increases your metabolic rate, even after you’ve finished your workout✅ I used to believe that HIIT workouts were not hard to do, but in reality they are a lot of modifications and 30 min or less is enough to get amazing results. #3: Manage your stress levels #Stress triggers the body to produce cortisol, which is a hormone that has been shown to increase appetite and food cravings and high cortisol is linked to increased accumulation of visceral fat!! Have you ever noticed how bloated you feel after a very busy day at work, or how fast you can accumulate fat around your waist after long hours sitting at your desk? → This is why these 3 Crazy Simple steps to get a flat belly are perfect for the busy entrepreneur. Finally, I hope you can jump in this easy steps and save time and money! The journey of weight loss and flat belly is not easy but is Simple! Was this helpful? Save this post & lmk below! #flatbelly #stubbornbellyfat #muffintop #bikiniseasoniscoming #weightlosstip (at Tampa, Florida) https://www.instagram.com/p/CpRaJY5MTq9/?igshid=NGJjMDIxMWI=

[usha10777]

[storedapear]

Is Cheese the Secret to a Longer Life? Exploring the Link Between Cheese and Longevity

When it comes to foods associated with longevity, most people think of fruits, vegetables, and heart-healthy fats. But what about cheese? Could this beloved dairy product, often criticized for being high in fat and cholesterol, actually play a role in helping us live longer? In regions like Sardinia and Switzerland, where cheese is a dietary staple, people are living longer and healthier lives than anywhere else in the world. So, is there something about cheese that contributes to their impressive longevity?

Let’s explore how cheese fits into the diets of some of the world’s longest-living populations, examine the health benefits of cheese, and uncover whether it deserves a regular spot in your diet.

The Case of Sardinia: Pecorino and Longevity

Sardinia, an island off the coast of Italy, is one of the world’s Blue Zones—regions where people consistently live to be over 100 years old. One of the staple foods in the Sardinian diet is Pecorino cheese, a sheep’s milk cheese that’s rich in omega-3 fatty acids, which are known to promote heart health.

In a fascinating study, researchers examined the dietary habits of centenarians in Sardinia and found that Pecorino cheese was a key part of their meals. One participant, a 102-year-old woman, even credited her long life to her daily consumption of this cheese, which had been a part of her family’s meals for generations.

What makes Pecorino particularly special is its nutrient profile. In addition to omega-3s, it’s packed with calcium and protein, both of which are essential for maintaining bone health and muscle strength as we age. Sardinians don’t eat cheese in isolation, though—it’s part of a Mediterranean-style diet, rich in whole grains, vegetables, olive oil, and lean meats. This balanced approach is likely a significant factor in their longevity.

The Swiss Diet: Heart Health and Cheese

Switzerland is another country where cheese is more than just a snack—it’s part of the cultural fabric. The Swiss have lower rates of heart disease and longer life expectancies compared to many other countries. Could their love of cheese be a contributing factor?

The traditional Swiss diet includes cheese like Emmental and Gruyère, both of which are rich in calcium, vitamin K2, and probiotics. Probiotics, the "good" bacteria found in fermented foods, play a crucial role in gut health. A healthy gut is key to overall well-being, supporting everything from digestion to immune function.

What’s particularly interesting about Swiss cheese is its potential to support heart health. Some studies have shown that cheese, especially when consumed in moderation as part of a balanced diet, can help lower the risk of heart disease. This might be due to the calcium-protein matrix found in cheese, which could help regulate blood pressure and support healthy cholesterol levels.

Probiotics, Omega-3s, and Nutrient Density: The Health Benefits of Cheese

When we think of cheese, we often focus on its fat content. But there’s more to cheese than meets the eye. Many cheeses, especially aged varieties like cheddar, feta, and Parmesan, are packed with probiotics. These live bacteria support a healthy gut, which plays a critical role in everything from mental health to immune function.

Omega-3 fatty acids, which are abundant in cheeses like Pecorino, are well-known for their heart-healthy benefits. They help reduce inflammation, lower blood pressure, and support brain health. Plus, cheese is an excellent source of calcium, which helps maintain strong bones, and vitamin K2, which is vital for bone and heart health.

But here’s the kicker: It’s not just about the cheese itself, but how it fits into the broader diet. In Sardinia, Switzerland, and other cultures where cheese is consumed regularly, it’s always part of a balanced, nutrient-rich diet that includes fresh vegetables, healthy fats, and whole grains.

Addressing the Myths: Is Cheese Really That Bad?

You’ve probably heard some negative things about cheese—that it’s full of saturated fat, can lead to weight gain, and isn’t great for your heart. While there is some truth to these concerns, they often overlook the bigger picture.

When eaten in moderation, cheese can be part of a healthy diet. In fact, the fat in cheese might not be as harmful as previously thought. Some research suggests that the calcium-protein combination in cheese could mitigate some of the negative effects of saturated fat, helping to protect heart health rather than harm it.

Moreover, the nutrient density of cheese means that you’re getting a lot of health benefits from a relatively small serving. A piece of aged cheese, for example, can provide you with essential nutrients like calcium and vitamin K2, as well as probiotics for gut health.

What’s the Verdict on Cheese and Longevity?

So, what have we learned? Cheese, when eaten in moderation and as part of a balanced diet, can contribute to a longer, healthier life. It’s nutrient-dense, supports gut health with its probiotics, and provides essential nutrients like calcium, omega-3s, and vitamin K2 that are critical for maintaining strong bones and a healthy heart. Cultures that enjoy cheese regularly—like the Sardinians and Swiss—seem to experience its benefits firsthand, with impressive longevity and low rates of chronic diseases.

The key takeaway here is balance. Cheese alone won’t magically extend your life, but when included as part of a nutrient-rich diet, it can be a valuable addition to your health regimen.

So next time you’re enjoying your favorite cheese, remember that you might just be adding years to your life with each delicious bite.

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[getbudslegalize]

How to Make Greek Chicken Meatballs: A Flavorful Mediterranean Delight

How to Make Greek Chicken Meatballs: A Flavorful Mediterranean Delight

Are you craving a healthy and delicious meal with a Mediterranean twist? What if you could create a flavorful dish in just 30 minutes? Look no further than Greek chicken meatballs!Inspired by the fresh and vibrant flavors of the Mediterranean, these meatballs are packed with bold ingredients like oregano, garlic, and tangy feta cheese. Not only are they versatile, but they also offer a guilt-free meal option rich in lean protein.Whether you're hosting a party or simply cooking a family meal, these chicken meatballs are guaranteed to impress. In this guide, I’ll walk you through step-by-step how to make them from scratch. Why You’ll Love These Greek Chicken Meatballs with Feta These meatballs are not only easy to make but also:- Healthy: Ground chicken is a lean protein, making this dish a guilt-free option. - Bursting with Flavor: Mediterranean herbs like oregano, lemon zest, and feta cheese add a zesty, savory kick. - Versatile: Serve them with a side salad, pita bread, or your favorite dipping sauce. - Kid-Friendly: These tender meatballs are perfect for picky eaters! Step-by-Step Guide: How to Prepare Perfect Greek Chicken Meatballs - Difficulty: Easy - Preparation Time: 15 minutes - Cook Time: 20 minutes - Servings: 4 - Cost: Medium Before diving into the cooking process, let's gather the essential ingredients. Here's what you'll need: Main Meatball Ingredients: - 1 lb ground chicken - 1/3 cup crumbled feta cheese - 1/4 cup breadcrumbs (use almond flour for a gluten-free option) - 1 large egg - 2 cloves garlic, minced - 1/4 cup red onion, finely chopped - 2 tbsp fresh parsley, chopped - 1 tsp dried oregano - Zest of 1 lemon - Salt and pepper to taste Optional Add-Ins: - 1/4 cup chopped spinach – For added greens - 1/2 tsp cumin – For extra depth of flavor For Cooking: - 1 tbsp olive oil – For pan-searing or air frying Preparation Guide: Follow these simple steps to make perfect healthy Greek chicken meatballs every time! Step 1: Mix the Ingredients In a large bowl, combine the ground chicken, crumbled feta, parsley, oregano, breadcrumbs, garlic, red onion, lemon zest, salt, and pepper. Crack the egg into the mixture and gently combine everything with your hands. Make sure not to overmix, as this can result in dense meatballs.Pro Tip: For a more tender texture, try adding a splash of milk or water to the mixture. Step 2: Shape the Meatballs Once the mixture is well combined, form it into small meatballs, about 1.5 inches in diameter. This recipe should yield around 16-18 meatballs. Place them on a plate as you work to keep things organized. Step 3: Cook the Meatballs You have three great cooking options:- Pan Frying: Begin by heating 1 tablespoon of olive oil in a large skillet over medium heat. Carefully add the meatballs in batches, taking care not to overcrowd the pan. Sear each side for approximately 2-3 minutes, turning them occasionally to promote even cooking. The meatballs are finished when they are golden brown and have an internal temperature of 165°F (75°C). - Baking: Preheat your oven to 400°F (200°C) and bake the meatballs on a parchment-lined baking sheet for 15-18 minutes, flipping them halfway through. - Air Frying: For a healthier option, preheat your air fryer to 375°F (190°C) and cook the meatballs for about 12-15 minutes, shaking the basket halfway through for even cooking. Step 4: Serve and Enjoy Serve these juicy Greek meatballs with a side of tzatziki sauce, a refreshing Greek salad, or warm pita bread. The possibilities are endless! For a low-carb option, pair them with zucchini noodles or cauliflower rice.Tip: Want a complete Mediterranean spread? Add some olives, hummus, and roasted vegetables to your table. Serving Suggestions: Elevate Your Meal Pair these Greek meatballs with a variety of delicious sides to enhance your meal experience: 1. Homemade Tzatziki Sauce for Dipping: A classic companion to Greek cuisine, tzatziki is made with creamy Greek yogurt, crisp cucumber, fresh dill, garlic, and a hint of lemon juice. This refreshing sauce adds a cool and tangy contrast to the savory meatballs, making each bite even more delightful. Serve it in a small bowl for easy dipping or drizzle it over the meatballs for a flavorful finish. 2. Roasted Mediterranean Vegetables: Elevate your meal with a vibrant medley of roasted Mediterranean vegetables. Toss seasonal veggies such as zucchini, bell peppers, eggplant, and cherry tomatoes with olive oil, garlic, and herbs like oregano and thyme. Roast them in the oven until they're caramelized and tender, providing a colorful and nutritious side that complements the flavors of the meatballs beautifully. 3. Greek Lemon Potatoes: Add a hearty and comforting element to your plate with Greek lemon potatoes. These oven-roasted potatoes are seasoned with olive oil, lemon juice, garlic, and fresh herbs, resulting in crispy exteriors and fluffy interiors. Their zesty flavor pairs wonderfully with the meatballs and brings a satisfying balance to the meal. 4. A Simple Greek Salad: To round out your meal, consider a classic Greek salad. Combine fresh ingredients like ripe tomatoes, crisp cucumbers, red onion, Kalamata olives, and creamy feta cheese. Drizzle with olive oil and a squeeze of lemon juice, then sprinkle with oregano for extra flavor. This light and refreshing salad not only complements the richness of the meatballs but also adds a burst of color and nutrients to your dining experience. Nutritional Benefits of Greek Chicken Meatballs Nutritional Information (Per Serving): - Calories: 250 - Protein: 22g - Carbohydrates: 7g - Fat: 14g These meatballs aren't just tasty; they pack a nutritional punch too!- High in Protein: Ground chicken is a lean source of protein, essential for muscle repair and growth. - Low in Carbs: With the option to skip the breadcrumbs, this recipe can easily fit into low-carb or keto diets. - Rich in Healthy Fats: Feta cheese and olive oil add healthy fats that support brain and heart health. Easy-to-Store and Reheat These chicken meatballs store beautifully, making them an ideal option for meal prep. Simply refrigerate them in an airtight container for up to 3 days, or freeze them for up to 3 months. When you're ready to enjoy, reheat them in the oven for a few minutes or toss them in a skillet to crisp them up.Correlated Article:

10 Quick Healthy Dinner Recipes in Under 30 Minutes Conclusion: A Mediterranean Classic You'll Love This Greek meatball recipe is the perfect combination of flavor and nutrition. Their zesty Mediterranean flavors make them a hit for weeknight dinners, meal prep, or gatherings with friends.Whether you bake, pan-sear, or air fry, these meatballs will deliver tender, juicy results every time. And don’t hesitate to experiment—try adding different herbs or pair them with a new sauce.Give this recipe a try, and you’ll have a new go-to for a tasty, wholesome meal! Share your version in the comments below! Love This Recipe? Share It with Friends! If you enjoyed this recipe, feel free to share it with your friends and family! Use the social media buttons below or pin it for later on Pinterest.Frequently Asked Questions (FAQs) Can I freeze Greek chicken meatballs? Absolutely! These meatballs freeze exceptionally well. Once cooked, allow them to cool completely, then place them in an airtight container or freezer bag.They can be kept in the freezer for up to 3 months. When you’re ready to enjoy them, simply reheat in the oven at 350°F (175°C) for about 15-20 minutes or microwave them until heated through.This is a great way to have a quick and delicious meal on hand! Can I make this recipe dairy-free? Yes, you can easily modify this recipe to be dairy free. Simply omit the feta cheese entirely.If you’d like to maintain a similar texture and taste, consider using a dairy-free alternative such as vegan feta or nutritional yeast for a cheesy flavor without dairy.Additionally, using almond milk or oat milk in the meat mixture can add moisture without any dairy ingredients. What can I serve with Greek chicken meatballs? These meatballs pair wonderfully with a variety of sides that enhance their Mediterranean flavors, including:- Tzatziki sauce: A creamy, refreshing yogurt dip that adds a cool contrast. - Greek salad: A vibrant combination of fresh vegetables, feta, and olives that complements the meatballs beautifully. - Roasted vegetables: Seasoned seasonal vegetables provide a colorful and nutritious addition to your meal. - Pita bread or flatbread: Perfect for scooping up the meatballs or enjoying with dips. Can I make these Greek chicken meatballs ahead of time? Absolutely! These meatballs are ideal for meal prep. You can prepare the meatballs ahead of time and store them in the refrigerator for up to 3 days.If you plan to make them in bulk, consider freezing them. Place uncooked meatballs on a baking sheet to freeze individually, then transfer them to an airtight container or freezer bag.They can be frozen for up to 3 months, allowing for convenient meal options whenever you need them. Can I bake instead of fry the meatballs? Yes! Baking is an excellent choice if you’re looking for a healthier cooking method.To begin, preheat your oven to 200°C (400°F). While the oven heats up, arrange the meatballs on a parchment-lined baking sheet, ensuring they have enough space to cook evenly.Next, bake the meatballs for about 15-18 minutes, flipping them halfway through. This helps ensure they cook uniformly and develop a lovely golden color.The result? Juicy meatballs that are lighter and healthier, without the need for excessive oil. Baking is a simple way to enjoy this delicious dish while keeping it nutritious! How can I customize the flavors? Feel free to unleash your creativity with this recipe by customizing the flavor profile to suit your taste! You can enhance the meatball mixture with a variety of herbs and spices for a unique twist.For a refreshing touch, consider adding fresh dill or mint. These herbs will bring a vibrant and aromatic quality to your meatballs. If you’re looking to spice things up, experiment with smoked paprika for a rich, smoky flavor, or cayenne pepper for a touch of heat that will awaken your taste buds.Additionally, incorporating chopped olives or sun-dried tomatoes can infuse your dish with even more Mediterranean flair, introducing bursts of briny and savory goodness.The beauty of this recipe lies in its versatility, allowing you to tailor it to your specific preferences. So, don’t hesitate to mix and match flavors to create your perfect Greek chicken meatball! What are some delicious variations of Greek chicken meatballs I can try? Get creative with these delicious variations:- Greek Chicken Meatballs with Orzo: Serve your meatballs over cooked orzo pasta for a satisfying meal that combines tender pasta with juicy meatballs. - Greek Chicken Meatballs Bowl: Create a nourishing bowl by pairing the meatballs with fluffy rice, roasted vegetables, and a drizzle of tzatziki sauce for a refreshing touch. - Greek Chicken Meatballs with Lemon Orzo: Toss cooked orzo with lemon juice and fresh herbs for a zesty side dish that complements the flavors of the meatballs beautifully. - Baked Greek Chicken Meatballs: For a healthier option, bake the meatballs instead of frying them. This method keeps them juicy while reducing added fat. - Greek Chicken Meatballs with Tzatziki: Don’t forget to serve your meatballs with refreshing tzatziki sauce for dipping! This classic sauce adds a creamy, tangy flavor that pairs perfectly with the savory meatballs. Read the full article

[keepdiettips]

Discover a complete Mediterranean Diet Meal Plan for better health and weight management.

[souhailbog]

This Mediterranean Zucchini Pasta Salad is a bright and healthy dish that tastes great. The zucchini noodles make the base that is light and healthy, and the cherry tomatoes, olives, herbs, and capers give it a really Mediterranean taste. This salad is great for a quick lunch or as a side dish for any meal. It is dressed with just olive oil and balsamic vinegar.

Ingredients: 3 medium zucchinis, spiralized. 1 cup cherry tomatoes, halved. 1/2 cup sliced black olives. 1/4 cup chopped fresh basil. 1/4 cup chopped fresh parsley. 2 tablespoons capers. 2 tablespoons extra virgin olive oil. 2 tablespoons balsamic vinegar. Salt and pepper to taste. Optional: Vegan feta cheese, for garnish.

Instructions: In a large bowl, combine spiralized zucchinis, cherry tomatoes, black olives, basil, parsley, and capers. In a small bowl, whisk together olive oil and balsamic vinegar. Season with salt and pepper to taste. Pour the dressing over the salad and toss to coat evenly. If desired, sprinkle vegan feta cheese on top for garnish. Serve immediately or refrigerate until ready to serve.

Fly with Anne

[simplelittlebrowngirljae]

Waffles Anyone???

Who doesn't like waffles?!?! They are legit a little piece of heaven! I love everything about them, and I love making them even more! I love creaming the butter and whisking everything together. I also get this intuition about when to pop them out of the waffle maker. And my waffle maker....it's just superb!! I love it because the plates are removable and dishwasher safe. It's part of the Cuisinart Griddler set - you get 3 sets of plates- griddle plates, grill plates, and waffle plates. You can interchange the plates to create different surfaces such as a griddle, panini press, a grill, waffle iron, etc. It's an amazing investment! To purchase, here is the link: Cuisinart GR-4N 5-in-1 Silver Griddler, Black Dials, and Waffle Plates Bundle https://a.co/d/axGXI3b

So, those waffles....here is the recipe and process.

Ingredients: ( these are gluten-free and heart healthy. They can be made vegan by swapping the egg for an extra banana and using dark chocolate chips!)

- 1 stick country crock plant butter

- 1 ripe banana

-1 egg

- 1 capful vanilla extract

- 3 tbs stevia

- 2 cups almond flour

- 1 cup gf flour ( use a 1:1 baking flour such as Krustaceaz)

- 1 tbs baking powder

- 1 cup Lily's sugar-free chocolate chips

- 1 cup unsweetened almond milk

Preheat waffle iron to 375. Melt butter in a microwave safe bowl. Brush some of your melted butter on the waffle iron to keep your batter from sticking. Let it continue to preheat. To your butter, add stevia, egg, vanilla. Mix well. Mash your banana and add to butter mixture. Add in flours and baking soda. Mix well. Slowly add in your milk until your batter is slightly thick but kind of loose. You'll know the right consistency. Add in your chocolate chips and mix right before you get ready to start pouring your batter.

Pour your batter onto your waffle iron. Let the waffles bake until light brown or the crispness you desire. Remove from iron and top with butter.

I enjoy my waffles with some peanut butter and low fat sugar-free vanilla greek yogurt or sugar-free syrup. But you can top with whipped cream and berries or more bananas! Serve however you like!

[health-is-wealth24]

Roasted Salmon with Spicy Garlic Scallion Sauce (FULL RECIPE BELOW). A simple dish that packs boldly delicious flavor. Serve over a swoosh of Greek yogurt for some cooling creaminess to balance the spice, and enjoy with white rice. Ready in under 30 minutes!

RECIPE (serves 3) 1/4 cup extra-virgin olive oil, plus more for drizzling over salmon 1 lb. salmon fillet Kosher salt and black pepper to taste 1/2 cup chopped scallions 2 garlic cloves, thinly sliced 2 tsp. chili crunch (or chili crisp) - I use Momofuku brand, but Trader Joe’s also works! 1 tsp. lemon zest plus 1 Tbsp. fresh lemon juice Greek yogurt and white rice for serving Optional garnish: toasted white sesame seeds

Preheat oven to 400ºF. Place salmon on a baking sheet or in a baking dish, and lightly drizzle with olive oil. Season generously with kosher salt and black pepper.

Place scallions in a medium bowl. Heat 1/4 cup olive oil in a small saucepan over medium-low. Once hot, add garlic and chili crunch; cook until the garlic is golden and aromatic, about 3 minutes. Pour hot oil mixture over scallions, and mix in lemon zest and juice, and a generous pinch of salt. Let sit while you roast salmon.

Transfer salmon to the oven and roast for 10 to 15 minutes, depending on thickness.

To serve, spoon some Greek yogurt on a plate or serving platter, and place salmon overtop. Spoon scallion sauce over salmon. Best served with white rice.

[usha10777]

[audubonfertility]

Discover how the Mediterranean Diet can boost your fertility and overall health with insights from Audubon Fertility. Learn about the nutrient-rich foods and lifestyle changes that support reproductive health and wellness. Visit our website to explore the benefits of this diet and how it can enhance your fertility journey.

[foodwithrecipes]

Garlic bread mango pizza. Known for its antimicrobial properties, garlic may help boost the immune system and promote heart health by reducing cholesterol and blood pressure levels. Read full recipe

https://foodrecipesoffical.com/wp-admin/post.php?post=4203&action=edit