Category Archives: Lighten Up Your Recipe
Mediterranean Diet
Mediterranean diet is a generic term based on the typical eating habits in the countries that border the Mediterranean Sea. Elements include dairy products, fish and poultry being more common than red meat; fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds; use of olive oil; wine consumed in low to moderate amounts. These diets have similarities to the American Heart Association’s dietary recommendations, except a relatively high percentage of calories in Mediterranean-style diets come from fat.
What is the “Mediterranean” diet?
There’s no one “Mediterranean” diet. At least 16 countries border the Mediterranean Sea. Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean dietary pattern has these characteristics:
- high consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds
- olive oil is an important monounsaturated fat source
- dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten
- eggs are consumed zero to four times a week
- wine is consumed in low to moderate amounts
Does a Mediterranean-style diet follow American Heart Association dietary recommendations?
Mediterranean-style diets are often close to our dietary recommendations, but they don’t follow them exactly. In general, the diets of Mediterranean peoples contain a relatively high percentage of calories from fat. This is thought to contribute to the increasing obesity in these countries, which is becoming a concern.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within our dietary guidelines.
More than half the fat calories in a Mediterranean diet come from monounsaturated fats (mainly from olive oil). Monounsaturated fat doesn’t raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too. But this may not be entirely due to the diet. Lifestyle factors (such as more physical activity and extended social support systems) may also play a part.
Before advising people to follow a Mediterranean diet, we need more studies to find out whether the diet itself or other lifestyle factors account for the lower deaths from heart disease.
heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
September Produce in Season
MONTHLY PRODUCE LIST
Zucchini Salad
Makes 6 Servings
Ingredients
1 pound zucchini, unpeeled
1 medium sweet onion, sliced thinly
1 bunch radishes, sliced thinly
1/2 cup cider vinegar
1/3 cup water
1 tablespoon olive or vegetable oil
1/2 cup Equal Spoonful or Granulated
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon dried marjoram or tarragon, crushed (optional)
12 cups salad greens
3 tablespoons pine nuts (optional)
2 teaspoons chopped fresh dill (optional)
Directions
Use a vegetable peeler lengthwise on the zucchini to make long ribbons. Continue to peel on the same side of the zucchini until the ribbons become too wide for your peeler then rotate the squash and continue. Combine onion and radish slices; set aside.
Whisk together vinegar, water, oil, Equal, salt, pepper and marjoram. Toss dressing and vegetables to combine.
Refrigerate, covered, overnight to allow flavors to blend.
Spoon vegetables over salad greens using a slotted spoon. Top with chopped dill and sprinkle with pine nuts.
Nutritional Information
Calories: 71
Protein: 4g
Carbohydrates: 10g
Fat: 3g
Sodium: 129mg
Tom’s Asparagus
- 1 Tbs butter
- 1 Tbs olive oil
- 3 cups fresh asparagus, cut into 1-inch lengths
- 1 Tbs minced garlic
- 1/2 Tbs salt
- 1 Tbs soy sauce
- 1 Tbs honey
Directions
1. Mix honey and soy sauce and set aside.
Heat the butter and olive oil in a large frying pan on medium to high heat.
2. Add garlic and salt, wait 2 minutes
Add asparagus and sauté 8 minutes
3. Add soy sauce/honey mix and sauté for 1 minute
4. Transfer to serving dish. Enjoy!
Servings: 4
Grocery Store Bingo for Kids
13 Top Travel Food Tips
The Optimal Health Daily has a great podcast on recommended travel foods.
Cucumber Tomato Salad
Try growing your own cucumbers and tomatoes in a summer garden.
Ingredients
- 2 sliced cucumbers
- 3 chopped tomatoes
- 1 sliced onion
- 1/2 teaspoon chopped garlic
- 1/2 teaspoon oregano (optional)
- 1 tablespoon vegetable oil
- 3 tablespoons vinegar
- Salt and pepper, to taste
Instructions
- 1. Combine all ingredients in a medium bowl.
- 2. Chill for one hour.
- 3. Toss and serve. Enjoy!
- 4. Refrigerate leftovers.
- 5. Serving size: 1 Cup
https://jsyfruitveggies.org/cucumber-tomato-salad/
Guide to Vegetarian Restaurants
Information from:
Vegetarian Journal’s Guide to Vegetarian and Vegan Restaurants in the U.S. and Canada
http://vrg.org/restaurant/Indiana.php#c5
10th Street Diner
3301 E. 10th St., Indianapolis, IN 46201
(463) 221-1255
Vegan/American. 10th Street Diner is an all-vegan diner where the seitan and cheese are made in-house, from the Reuben to lasagna. If you want something a little on the lighter side they also have arugula salads and wedge salads, and if you’re planning on enjoying your lunch for a while, have a local craft beer while you’re at it!
··Ezra’S Enlightened Café
6516 Ferguson St., Indianapolis, IN 46220
(317) 255-3972
Vegan/raw foods/juice bar. At Ezra’s Enlightened Cafe, they believe that “The food we eat will either promote health or promote disease…it’s our choice.” This belief is evident within their menu. We recommend trying their Playful Pad Thai, featuring zucchini noodles, red pepper, cabbage, carrots with Creamy Almond Thai Sauce, and topped with fresh local sprouts and maple glazed almonds. Also, you may want to try their Pure juice incorporating fresh local ingredients such as organic cucumber, organic celery, organic ginger, organic kale, organic mint, organic basil, lemon. If you’re looking for a filling, delicious and nutritious meal in Indianapolis, Ezra’s Enlightened Cafe is the perfect choice.
··Greenleaf Juicing Company
18 N. Meridian St., Indianapolis, IN 46204
(317) 986-6010
Vegan/organic/juice bar. Greenleaf Juicing Company is an all vegan juice bar with multiple locations. The company uses all organic and non-GMO ingredients to craft their menu. In addition to juice, they also offer an array of smoothies, bowls, quinoa dishes, and steamed soups. Want to go all in? You can order a 3 or 6-day juice cleanse made fresh to order each day. Try some fan favorites including the Green Solution, a smoothie with kale, apple, spinach, and banana or a Green Lemonade, a juice made with lemon, ginger, pineapple, pear, and cucumber.
India Palace Restaurant
4213 Lafayette Rd., Indianapolis, IN 46254
(317) 298-0773
Indian. Many vegetarian options, including appetizers, side dishes, and various breads, are joined by such entré;es as Paneer and Brijani. India Palace is located in Lafayette Square. The restaurant is closed on weekdays between lunch and dinner, so please call ahead for hours.
SoBro Café
653 E. 52nd St., Indianapolis, IN 46220
(317) 920-8121
Café/eclectic. SoBro Café offers internationally-inspired dishes with vegetarian and vegan selections. Try a veggie burger or veggie grill sandwich made with tempeh. For brunch, enjoy Biscuits and Gravy with the choice of vegan mushroom gravy. The chef creates almost all food from scratch. Enjoy the local art that fills the dining room (all for sale with 100% of the money going directly to the artist). SoBro is closed on weekdays between lunch and dinner, so please call ahead for hours.
The Sinking Ship
4923 N College Ave., Indianapolis, IN 46205
(317) 920-7999
Bar. The Sinking Ship is a 21+ venue. They offer burgers, entrees, and classic pub food. Vegan options are clearly indicated on the menu. Popular items are the Vegan Kielbasa and the Seitan Gyro. They also serve a Thai Seitan Salad, Seitan Wings, and Cinnamon & Sugar Donut Holes.
··Three Carrots
City Market, 222 E. Market St., Indianapolis, IN 46204
(317) 403-5867
920 Virginia Ave., Indianapolis, IN 46203
(317) 403-5867
Vegan/natural foods. Three Carrots offers a cozy environment with a variety of vegan breakfast and lunch options, many of which are gluten-free. For breakfast, try the Biscuits and Gravy or Sweet Potato Hash. For lunch, don’t miss Ian’s Chili or the Tofu Rich Girl, a cornmeal crusted tofu po boy! Virginia Ave. location is open daily for lunch and dinner.
Three Sisters Café
6223 N. Guilford Ave., Indianapolis, IN 46220
(317) 257-5556
Café. Three Sisters offers some great veggie treats. Try the house favorite, The Three Sisters Loaf, which is made with black beans and wild rice.
··Vegesaurus
Xxxx, Indianapolis, IN
Vegan/food truck. This food truck serves up soul food. They offer delights such as Southern fried cauliflower and biscuits & gravy. Hours and location vary so be sure to follow Vegesaurus on social media.
Greek Berry Ice Pops
A little bit tart and very high in protein!
You’ll need an ice pop mold. Makes 10.
Ingredients:
2 cups nonfat plain Greek yogurt
3 tablespoons honey
1 teaspoon vanilla extract
1/2 blueberries
1/2 raspberries
Directions:
1. Mix the Greek yogurt, honey, and vanilla extract until well blended.
2. Add half of the mixture to the ice pop molds.
3. Add a few whole berries in each mold and push to the bottom of the mold with a toothpick.
4. Freeze the pops for about 15 minutes just to harden them up a bit.
5. Meanwhile, in a blender, puree the remaining Greek yogurt and berries.
6. Add the mix to the ice pop molds and freeze at least 3 – 4 hours.
Calories (for 1 pop): about 53
www.washington.edu/wholeu/2017/07/24/deep-freeze-healthy-homemade-popsicle-recipes/