While there is no one size fits all diet, in the research the Mediterranean Diet comes up time and time again as having a positive outcome on so many conditions and improves our quality of life and longevity. This diet focuses more on what you put in instead of what to take out. It favours higher nutrient dense foods. It also includes a lifestyle where you share your meals with others, incorporate movement and drink lots of water. There are lots of cookbooks if you need inspiration!
What to include:
- More fruits and vegetables
- Whole grains and legumes
- Nuts and seeds and healthy fats
- Fish and chicken
- Fresh herbs to flavour your food
- Some: eggs and dairy
What to consume less of (nothing is off limits):
- Processed foods
- Alcohol
- Refined sugar
Spotlight on an Ingredient: Tahini
Tahini is a paste made from sesame seeds. It can be incorporated into a Mediterranean Diet. Many people know it as an ingredient in hummus. It’s full of calcium, fibre, protein, healthy fats and many other minerals. And if you don’t like tahini you can sprinkle sesame seeds on everything.
I like to use it as school safe alternative in cookies. It is delicious in a salad dressing (mix with olive oil, vinegar and Dijon mustard with splash of maple syrup) or as a sauce for a rice bowl.
Here are some ideas for recipes:
Chocolate chip cookies: https://www.joyoushealth.com/20783-blog-chewy-chocolate-chip-tahini-cookies
Tahini Sauce: https://www.loveandlemons.com/tahini-sauce/
A deeper dive into many recipes: https://somethingnutritiousblog.com/12-easy-recipes-to-make-with-tahini/
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