BH&G Mediterranean Diet

BH&G Mediterranean Diet 2021

Mediterranean cuisine is the basis of the so-popular and successful Mediterranean Diet, which focuses on deliciously fresh food that boosts your health and well-being. The diet puts an emphasis on ingredients that have been proven to promote health, including fish, vegetables, whole grains, and good-for-you fats such as olive oil. Mediterranean Diet magazine builds on the flavors and cooking styles of the area with easy Mediterranean meals, snacks, drinks, and even sweets. The on-trend stories focus on fun ideas such as Mediterranean coastal cuisine, great starts for the morning, plant-centric recipes, fresh flatbread toppers, big-platter salads, healthful pasta dishes, garlic-based sides and mains, flavorful sauces and condiments, and recipes with nutritious ancient grains. These recipes are wholesome, delicious, and as fresh as they come.

United States
Meredith Operations Corporation
R 207,59

in this issue

1 min
everything old is new again

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…

3 min
the mediterranean diet explained

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…

2 min
run! it’s godzilla

IN 1954 GODZILLA (GOJIRA IN JAPAN) BEGAN AS A knockoff of 1953’s The Beast from 20,000 Fathoms, a cheesy but successful American creature feature. This, to say the least, was an inauspicious start for a film that would eventually thrill audiences around the world, spawn an enduring franchise, and be considered a cinematic classic. How did a movie with such a preposterous premise (an undersea monster ravages Tokyo after being awakened by nuclear tests) become so unexpectedly effective? One reason is that the film’s plot had real-life resonance—it was inspired by the panic that possessed Japan in 1954 after a U.S. nuclear bomb test in the Pacific showered radiation on a fishing boat and the tuna catch that it brought back home. The panic was uncomfortably familiar. Nearly a decade before,…

5 min
better breakfast

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…

25 min
the birth of the monster

AT 6:45 ON THE MORNING OF MARCH 1, 1954, a Japanese fishing boat, the Daigo Fukuryu Maru (No. 5 Lucky Dragon), was cruising toward the Pacific Ocean’s Marshall Islands in search of bigeye tuna when crewman Matakichi Oishi saw a flash of yellow light through the porthole. “Wondering what had happened, I jumped up from the bunk near the door, ran out on deck, and was astonished,” he later wrote. “Bridge, sky, and sea burst into view, painted in flaming sunset colors.” Oishi had just witnessed the explosion of “Castle Bravo,” a 15-megaton thermonuclear device, on the islands’ Bikini Atoll. One thousand times more powerful than the bomb that had decimated the Japanese city of Hiroshima nearly a decade before, it was the latest and most destructive in a series of…

1 min
oatmeal 4 ways

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…