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Time and time again, the Mediterranean diet is being touted as the healthiest way to eat, according to US News & World Report. However, many would argue that it is not a diet at all. This is because at its core it is an eating pattern applied by those who have lived in the Mediterranean region for centuries. Unlike fast diets, which can feel restrictive and short-lived, the Mediterranean diet places the emphasis on wholesome, sensible and sustainable. In other words, it can be followed for life.
“The Mediterranean diet not only reflects what you eat, but it is also a way of life, to bring the family to the table and to eat healthy foods rather than packaged or heavily processed foods,” says Bonnie Taub-Dix , a nutrition consultant. and author of Read it before you eat it – take it from label to table. “It really is a diet that does not limit you … There is no list of permissions and avoidances; rather, some foods are more emphasized than others.”
If you’re wondering, “Well, how do I start?” the first steps could not be easier. As a mainly plant-based eating plan, you will find a wide variety of fruits and vegetables, legumes, nuts, whole grains and seeds as staple foods for the Mediterranean diet, along with olive oil, red wine and lean proteins such as fish. . The concept is simple: to limit the consumption of excess sodium, sugar and artificial additives, and ultimately a more thoughtful approach to eating. In addition to what you put on your plate, there are plenty of cookbooks, kitchen appliances and more to help you on your journey. We recommend that you have the following 10 items on hand so that you can make delicious, healthy recipes every day and turn the Mediterranean diet into a lifestyle.
1. A new recipe book for inspiration
To start eating in the Mediterranean way, you need very easy, uncomfortable ideas for your meals. Tap in The complete Mediterranean cookbook by America’s Test Kitchen, which is filled with 500 daring, tasty recipes, helpful tips (e.g. how to dew shrimp), basics reviews (different types of legumes, for example), nutritional information and so much more. More than 6,000 Amazon buyers sang their praises, and one said, “This is without a doubt the best cookbook I have ever owned.” It’s not getting more glowing than that, people.
Gain The complete Mediterranean cookbook at Amazon for $ 20.49
2. Olive oil – and lots of it
Traditional Mediterranean diets rely on olive oil as the primary cooking fat for many reasons. Apart from its antioxidant properties, olive oil is rich in healthy monounsaturated fats, and studies have even shown that it lowers the risk of heart disease. As Taub-Dix puts it: “Healthy fats are very important nutrients in our diet … It helps us feel full and satisfied during the day.” From marinating seafood to mixing in salad dressings to toppings like baby ganoush, a healthy drizzle of EVOO is never a bad idea in this diet. Our cooking editor, Madison Trapkin, recommends oil offerings from brands such as Pineapple Collaborative and Brightland.
Get The Olive Oil from The Pineapple Collaborative for $ 34
3. A reliable blender to whip up dips, pesto and more
Whether you’re making a fruit-filled smoothie for breakfast or a creamy hummus as a snack, a quality blender is a must for many Mediterranean-inspired components. Not to mention, as Taub-Dix notes, it is also ideal to “put chopped vegetables in sauces”, such as a spice restaurant or nutty gremolata to fill your fish with. The best blender we’ve tested, the Breville Super Q blender is one option to tackle these tasks like an absolute pro, as we find it truly an all-in-one machine that suits your food processor and personal can replace blender. with its variety of attachments and useful presets. For a more budget-friendly option, the best choice, the KitchenAid 5-speed diamond mixer is also exceptionally good at a fraction of the Breville cost.
4. Red wine (but do not overdo it!)
One of the most appealing aspects of the Mediterranean diet for many people is that moderate wine drinking is a big part of the lifestyle. In places like Greece and Italy, drinking a glass of red wine with your meal is just as common as having water on the table. The key here is not to suck too much: about one to two glasses a day is recommended for men, and one glass a day is recommended for women. For the vino fans who hate to run out, a club for wine members like Winc can help you get your daily ministry. In our testing, we found that the wine recommendations are on point and enjoy all the insights Winc offers in the taste profiles of its bottles. Each month you will receive a box with four bottles adapted to your taste, and you can skip a monthly box for free at any given time or cancel at any time. In your health!
Subscribe to Winc from $ 59.95
5. This handy tool for grinding garlic
Garlic is an essential ingredient in all Mediterranean cuisines as it offers a robust flavor, along with fresh herbs, citrus and spices. It is also known for its health and medicinal benefits, and it is thought to enhance immunity and reduce the risk of cardiovascular disease. Although no one likes the tedious task of grinding fresh garlic, you will probably eat it every day on the diet, either raw or cooked, but also in salads, dips and snacks. Fortunately, there is such a thing as the GarlicZoom, a life-changing device created by Chef’n. It’s essentially a small container on wheels with a blade inside that you can roll back and forth to use, and we’re totally obedient. Our tester saw it as a cheap, straightforward and effective tool – one without which she could not now live in the kitchen.
Get the Chef’n GarlicZoom at Bed, Bath & Beyond for $ 9.99
6. Seafood, chicken and other white meat
Of course, those who live on the Mediterranean coast have easier access to catchy seafood, which is why this diet places so much emphasis on fish such as salmon, blue and albacore tuna, mackerel, and even sardines and anchovies. Of the many health benefits, oily fish like this are known to be a rich source of omega-3 fatty acids, a type of essential fat that the body cannot make on its own. Poultry, along with dairy and eggs, are also encouraged in moderate portions. As Taub-Dix puts it, “Plants are the star of the show, and meat plays more than a supporting cast.” You need at least a few servings a week of this animal protein, but if your local grocery store does not cut it, you can go for a delivery package like Crowd Cow. We love this service for its choice of quality seafood and chicken, all of which are sourced locally, sustainably raised and hormone free.
Buy Crowd Cow seafood and chicken
7. Our favorite citrus juicer ever
Since citrus has been abundant in the region for centuries, it is very important in many Mediterranean dishes. This means that you will be a good citrus juicer your secret weapon, whether you store salad dressing or provide your fish with the juice and peel. For the best of the best, we recommend Chef’n’s FreshForce citrus juicer, which is our favorite model to test. Thanks to its easy-to-use design and grippy handles, it works quickly out of all the lemons and limes you can throw at it. In fact, we found that it was able to extract tons of juice without slipping unwanted pulp and seeds. As an added bonus, it was also less messy than other options on the market.
Get the Chef’n FreshForce Citrus Juicer from Amazon for $ 12.88
8. The best air fryer on the market
To help you make vegetables and lean proteins that are healthy, full of flavor and easy to prepare, an air fryer can be an excellent companion if you are on the Mediterranean diet. Apart from soft chicken breasts and summer vegetable remedies like zucchini and squash, you can also make delicious snacks like crispy chickpeas, besides roasted almonds, which are an excellent source of calcium and vitamin E, something not so easy to incorporate into other foods come, ”according to Taub-Dix. “These are all very important staple foods in a Mediterranean diet,” she adds. For a machine you can’t go wrong with, we suggest the Philips Airfryer XXL. It was a total powerhouse in our test kitchen, earning our top spot for the best air fryers and beating us away with its restaurant-quality results.
Get the Philips XXL Airfryer from Amazon for $ 349.95
9. This handy olive oil
Like olive oil, the olive is an unexpected ally in the traditional Mediterranean diet. Both have anti-inflammatory properties and are rich in healthy unsaturated fats, which according to studies can help lower cholesterol levels and also lower the risk of heart disease. In addition to fruits and nuts, you can enjoy olives as a simple snack throughout the day. Although delicious Castelvetrano olives are one of the most popular, you may want to invest in a simple tool to help you maximize your enjoyment – an olive oil! With this option from OXO, you can enjoy the perky fruit (and also work on cherries) and have more than 9,000 Amazon buyers who testify to their greatness.
Get the OXO Cherry and Olive Pitter for $ 10.99 at Amazon
10. Very fragrant seasonings
Many Mediterranean herbs and spices popular in the region can help add complexity and warmth to simple recipes. To liven up your dishes, it is a good idea to provide your pantry with some flavorings that get their inspiration from Greece, Sicily and Italy. For example, this Spice Lab Mediterranean collection contains four blends: Citrus Herb, French Onion and Garlic, Spicy Italian Sun-Dried Tomato and Sicilian Blend, which contains similar herbs such as crushed red pepper, dill, garlic powder, rosemary, saffron, and thyme, among others. More than 350 Amazon buyers recommend this range because they are high quality and add an amazing taste quality to their recipes.
Get The Spice Lab Mediterranean Spices and Seasonings Set at Amazon for $ 29.95
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This article originally appeared on Rated: 10 Things You Need When Trying The Mediterranean Diet