2023-08-13 07:38:45
Elena Paravantes, a registered dietitian and author, has shared some of her favorite dinner recipes from the Mediterranean diet. The Mediterranean diet is widely considered one of the healthiest diets and is known to reduce the risk of heart disease, stroke, and diabetes. Paravantes, who has followed this diet her entire life, believes that it should feel good to follow this diet authentically.
One of Paravantes’ favorite dishes is Roasted white beans with summer vegetables. This dish involves sautéing kidney beans with tomatoes, peppers, and onions in olive oil until they are juicy and tender. It can be topped with feta and eaten with bread for a filling meal. Not only is this dish delicious, but it is also high in protein and fiber.
Another dish Paravantes recommends is Kotopoulo me Araka, which is a Greek chicken stew with peas. This one-pot dish combines peas, tomato sauce, herbs, white wine, and chicken to create a comforting and complete meal.
For a vegan option, Paravantes suggests Chickpeas and Rice with Lemon and Tahini. This dish is packed with vitamin B6 and fiber from the rice, and zinc from the chickpeas. The addition of tahini, lemon, and sautéed onions adds flavor and a tangy note to the creaminess of the beans and rice.
Paravantes also loves Mediterranean Aubergines stuffed with fresh tomatoes and onions. This dish combines eggplant, caramelized onions, tomatoes, and olive oil to create a rich flavor experience. Feta cheese and bread can be added for extra taste and to make the dish more filling. Eggplant is a good source of soluble fiber and antioxidants, which improve blood vessel function.
Lastly, Paravantes recommends Spinach Casserole with Feta Cheese and a Crunchy Topping. This dish uses the classic Greek combination of spinach and feta to create a healthy and delicious casserole. Spinach is high in vitamins and nutrients and is good for brain health and blood pressure. Feta cheese is a healthier option as it contains phosphorus and is suitable for those with lactose intolerance.
These easy and flavorful dinner recipes from Elena Paravantes are a great way to incorporate the Mediterranean diet into your life. The diet’s emphasis on vegetables, legumes, healthy fats, and whole grains makes it a nutritious and enjoyable way to eat. To find the full recipes, visit Elena Paravantes’ website.]
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