Mediterranean Diet Tag

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This is one of my all time favorite ways to use up leftover apples during the fall and winter! I like to spread this apple butter on toast, muffins and sandwiches. I also love swirling it into yogurt at breakfast and adding it to a cheese board when entertaining.

The best part about this recipe? It's as simple as adding all of the ingredients to your crockpot. While the butter cooks, your house is going to smell absolutely amazing - just like fall!

Apples are a great source of the soluble fiber pectin. Soluble fiber helps to lower cholesterol levels and improves gut function.

October is National Seafood Month and if you've been following us for awhile, you know that on the Mediterranean diet, seafood is a main component. We recommend getting in two servings of fish per week. Fish is high in omega-3 fatty acids which help reduce inflammation and promote brain and heart health.

These fish sticks are so easy to make in the air fryer, making them a perfect weeknight meal. If your children dislike fish, try serving this kid-friendly recipe to change their minds!

During the fall and winter, we love using spaghetti squash in place of traditional noodles to lighten up many of our favorite comfort foods. This spaghetti squash lasagna comes together quickly and is so satisfying.

Spaghetti squash is low in calories and fat but packed with nutrients including fiber, vitamin C, and vitamin B6. Spaghetti squash is also a great source of antioxidants including beta carotene. Beta carotene helps to prevent oxidative stress and cell damage, keeping us healthy and preventing disease.

Serve this meal with a big green salad for added nutrients.

Having a go-to bean salad in your repertoire is a must! Bean salads are easy to put together and can be adapted with whatever vegetables, herbs and spices you have on hand. The best part? They can be made in advance and keep well in the fridge for days. We love a good bean salad for weekday lunches for this reason!

Legumes like beans, peas, chickpeas, and lentils are a staple of the Mediterranean diet. They are high in fiber and protein and low in saturated fat, making them great for heart health.

We love this fall take on a classic black eyed pea salad. Butternut squash adds fall flavor along with immune-boosting vitamins C and A. Butternut squash is also a good source of potassium, a mineral that can help reduce blood pressure.

Next up, we are on our culinary journeys virtual cooking class tour, we are staying local and cooking up a Gulf Coast feast. In this 90-minute virtual cooking class, you will cook three dishes paired with a fun cocktail and wine pairing selected by sommelier Christian Varas....