Better Homes and Gardens BH&G Mediterranean Diet

What if I told you that you could nourish your body, feel better and more energized, and reduce your risk of heart disease and diabetes all while eating fresh, delicious foods? What if I told you this was not some new restrictive fad diet, but rather a centuries-old pattern of eating that has been proved to work? It’s all true! The Mediterranean Diet is consistently ranked as the healthiest diet by the world’s leading experts, although the “diet” part is a bit of a misnomer. In fact, the Mediterranean Diet is really a lifestyle. It’s based on a flexible eating plan that’s filled with whole, fresh produce, lean proteins, heart-healthy seafood, and nourishing whole grains—and even desserts! Because what’s life without a sweet treat every once in a while? Check out…

Those who live in countries along the Mediterranean Sea consistently have longer life expectancies. The people of North Africa, Italy, Spain, Greece, and Southern France don’t all share a single “diet,” but what they have in common is eating an abundance of fresh produce, plant-based protein, fish, healthy fats, and whole grains while limiting red meats, alcohol, and refined, processed foods. Experts consistently rank the Mediterranean Diet as the No. 1 healthiest diet. But think of it less as a diet and more as a flexible way to eat. It showcases whole foods in their simplest, tastiest form. Go ahead and dig into the world’s most healthful diet. 5 REASONS TO EAT THE MEDITERRANEAN WAY There’s a bevy of reasons to try this eating style—here are the top 5. 1 REDUCE RISK OF HEART…

AVOCADO-EGG BREAKFAST SANDWICH START TO FINISH 10 minutes 4 slices whole wheat bread, toastedDijon mustard (optional)1 avocado, halved, seeded, peeled, and mashed8 to 12 asparagus spears, steamed1 hard-boiled egg, slicedCoarse sea salt and cracked black pepperOlive oil 1. If desired, spread two of the toasted bread slices with mustard. Spread remaining two bread slices with mashed avocado. Top with asparagus spears and egg slices. Sprinkle with salt and pepper and drizzle with oil. Top with toasted slices. Makes 2 sandwiches. PER SANDWICH 309 cal., 17 g fat (3 g sat. fat), 93 mg chol., 411 mg sodium, 30 g carb., 9 g fiber, 4 g sugars, 12 g pro. ZUCCHINI AND TOMATO FRITTATA Pictured on p. 8 START TO FINISH 30 minutes 8 eggs¼ tsp. salt¼ tsp. crushed red pepper1 Tbsp. olive oil1 small zucchini, thinly sliced½ cup…

OATMEAL 4 WAYS START TO FINISH 10 minutes ½ cup water or milk¼ cup regular rolled oatsDash saltMix-Ins 1. In a small saucepan combine the water, oats, and salt. Bring to simmering; cook 5 minutes. Remove from heat. Cover and let stand 3 minutes. Add desired Mix-Ins. Makes 1 serving (¾ cup oatmeal + mix-ins). 1 BANANA-PECAN Top with 2 Tbsp. sliced bananas, 1 Tbsp. chopped toasted pecans, and 2 tsp. maple syrup. PER SERVING 178 cal., 6 g fat (1 g sat. fat), 0 mg chol., 296 mg sodium, 29 g carb., 3 g fiber, 12 g sugars, 3 g pro. 2 STRAWBERRY-PEANUT BUTTER Stir in 2 Tbsp. sliced fresh strawberries, 1 Tbsp. peanut butter, and 2 tsp. honey. PER SERVING 219 cal., 10 g fat (2 g sat. fat), 0 mg chol., 363 mg sodium, 30 g…

SPINACH, SCALLOP, AND QUINOA SALAD WITH ORANGE-POPPY SEED DRESSING START TO FINISH 30 minutes 12 oz. fresh sea scallops2 Tbsp. vegetable or canola oil4 cups fresh spinach1½ cups cooked quinoa1 cup torn radicchio2 medium oranges, peeled, seeded, and sliced½ of a medium red onion, cut into slivers½ cup dried cranberries1 recipe Orange-Poppy Seed Dressing 1. Rinse scallops; pat dry. In a 10-inch skillet heat oil over medium-high. Add scallops; cook 4 minutes or until browned and opaque, turning once. 2. In a large bowl combine scallops and next six ingredients (through cranberries). Drizzle with Orange-Poppy Seed Dressing; toss to coat. Makes 6 servings (1 ⅓ cups each). ORANGE-POPPY SEED DRESSING Remove 1½ tsp. zest from 1 medium orange. Peel, seed, and section orange, reserving juice. In a food processor or blender combine orange zest, sections,…

WHOLE WHEAT PITA FLATBREAD HANDS ON 35 minutes RISE 1 hour 30 minutes REST 10 minutes COOK 1 ¼ minutes per flatbread 1 cup all-purpose flour1 cup whole wheat flour1½ tsp. active dry yeast½ tsp. salt¾ cup warm water (105°F to 115°F)2 Tbsp. olive oil 1. In a large bowl stir together both flours, yeast, and salt; add the water and oil. Beat with a mixer on low (or stir with a wooden spoon) until combined. Using the hook attachment, beat on low (or knead by hand) 3 to 5 minutes to make a soft dough that is smooth and elastic, adding additional flour or water as needed. 2. Transfer dough to a greased bowl, turning to grease surface of dough. Cover and let rise in a warm place until double in size (1½ hours). Punch dough…