Mediterranean Diet (what’s the hype)
They call this trend a “diet” but it really is a “lifestyle”
While I was in Nutrition school we studied different types of lifestyles and how they affected your health & longevity. The Mediterranean diet came up a lot. The studies showed that people who lived in the Mediterranean (Greece, Italy) and followed that style of eating lived longer, than Northern Europe and USA. This diet is known to help with reducing your risk of heart disease and protecting you against type 2 diabetes and many other health benefits such as increased energy, glowing skin and life longevity.
So what is the Mediterranean diet exactly?
Rich in high fibre foods
Daily consumption of vegetables, fruits, whole grains and healthy fats
Weekly intake of fish, poultry, beans and eggs
Moderate portions of dairy products
Limited intake of red meat
Naturally this how I like to eat. (I just feel the best when I eat like this) So, I decided to dig deeper and learn more about this lifestyle and find recipes that are Mediterranean approved
Plant based- fruits, veggies, beans and nuts- reduce red meat intake
Healthy fats- olive oils, avocado, nuts, fatty fish like salmon and mackerel
RED WINE- YASSS!!! (in moderation of course)
Light dairy- Such as goat cheese, feta and Greek Yogurt!
Spice it up- Herbs & spices are encouraged!
The Mediterranean diet is a delicious and healthy way to eat. Here’s one of my favourite recipes!
Mediterranean Cod with Roasted Tomatoes
The below recipe is 2 servings
Ingredients:
3 tbsps Extra Virgin Olive Oil
3 tbsps Capers
2 tbsps Shallot (peeled, finely sliced)
2 Garlic (cloves, smashed and sliced thin)
1 1/2 cups Cherry Tomatoes (halved)
3/4 cup Water
1/2 tsp Sea Salt (divided)
2 Cod Fillet
1/4 cup Parsley (roughly chopped)
1/4 Lemon (cut into wedges)
The Steps:
Heat a large cast-iron skillet over medium heat. Once hot, add the olive oil and capers. Let them sizzle and crisp for about three minutes. Lower the heat to medium-low and then add the shallot and garlic. Cook for one to two minutes, until fragrant and the shallot is crispy. Transfer the capers, shallot, and garlic to a bowl, leaving a bit of oil behind in the skillet.
Add the halved cherry tomatoes to the skillet and cook for about seven to eight minutes or until jammy. Add the water and half the salt. Cook until thickened slightly, about four to five minutes.
Season the cod with the remaining salt. Add to the skillet, cover and cook for five to seven minutes, or until cooked through.
Divide the cod onto plates along with the tomatoes. Drizzle the remaining oil, capers, and shallot mixture on top. Garnish with parsley and serve with a lemon wedge. Enjoy!
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