Mediterranean Vegetarian Cooking
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Flavored with a simple pesto vinaigrette and topped with crumbled feta cheese, this salad serves two and is ready in just 20 minutes. Homemade yogurt cheese is the trick to this make-ahead party dip featuring feta cheese and zesty Mediterranean flavors. To make yogurt cheese, just drain yogurt of excess whey before use. The delightful flavors of goat cheese and dried tomatoes make a spread that's perfect on crackers for an appetizer or a snack.
This classic vegetarian salad is loaded with vegetables, bulgur and chickpeas. The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette.
To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own. Low-carb spaghetti squash stands in for wheat noodles in this updated twist on a classic pesto pasta dish. Cashews lend richness to the pesto, while nutritional yeast, mushrooms and sun-dried tomatoes contribute satisfying umami to this vegan dinner recipe. A twist on the classic chickpea falafel, these tasty edamame falafels will not disappoint!
When you're craving something crunchy between meals, try this Balsamic Cabbage! Add flavor to raw cabbage with caraway seeds, dill weed, parsley, or curry powder. I could, however, be eating more beans and grains. A little bit of weekly meal prep would help. If I had quinoa or other, longer-cooking whole grains on hand, it would be so much easier to fix a hearty, healthful, filling salad during the week, rather than relying on sorry salads or simple sandwiches.
I could also try getting more protein into my breakfasts. She suggests a couple eggs, toast, and a small side of Greek yogurt; a smoothie with fruits, vegetables, and Greek yogurt or protein powder; or cottage cheese with herbs, tomatoes, olives, and cucumber.
A Vegetarian’s Guide to the Mediterranean Diet - Cooking Light
I had mine checked, and my levels were a little low—but they were easily remedied with a vitamin D supplement and a good dose of sunlight. She also recommends the inclusion of a healthy fat, like olive oil. On the flip side, those looking to increase muscle or body weight, might increase their intake of the grains and plant-based proteins plus healthy oil. Get some plant-based meal inspo from some of our favorite vegetarian recipes.
But many folks in Mediterranean cultures take their meals late, often after 10 p. Try veggies dipped in hummus or baba ghanoush , stuffed dates, grape leaves, or Greek yogurt with muesli. While I had a decent grasp on it, I see where I can improve for better all-around health, without feeling hungry or deprived. No need to buy hummus when you can make your own! Chickpeas on a pizza? This Mediterranean Focaccia Bread by Jackie Sobon is a great base for sandwiches or just to eat on its own! Garlic and olives add a yummy twist to this focaccia.
These crunchy falafel balls are great to throw onto a salad or sandwich. Extra virgin olive oil helps give these baked falafel balls an extra crunch!