Healthy Cooking Series Mediterranean Cuisine. Created for those who want their food choices to...
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Healthy Cooking SeriesHealthy Cooking SeriesMediterranean Cuisine
Mediterranean CuisineMediterranean Cuisine
Created for those who want their food choices to better align with their wellness goals
Mediterranean CuisineMediterranean Cuisine
Today’s agenda:Eat! Learn about the health benefits of
what you are eatingFind out the history of the foodTake away a comparison to similar
grocery options
Mediterranean CuisineMediterranean Cuisine
Mediterranean CuisineMediterranean Cuisine
Common traits: 9 daily servings of fruits and
vegetables Meat consumed rarely Seafood and fish consumed weekly Whole grains Unsaturated fats (olive, sesame) Alcohol in moderation Exercise daily Relaxed meals
Mediterranean CuisineMediterranean Cuisine
Today’s Menu:Tzatziki Dip with Whole
Wheat Pita Chips
Chickpea & Rice Stew
Sesame-Almond Cookies
Mediterranean CuisineMediterranean Cuisine
TzatzikiA combination of yogurt and
cucumber
Can be a dip, soup or salad
Related to Indian raita & Turkish cacik
Common from the Mediterranean through the Middle East all the way to India
Mediterranean CuisineMediterranean Cuisine
Cucumbers – part of the squash family (curcurbitaceae)High in vitamin C, caffeic acid, fiber,
silica, potassium & magnesiumContain the phytochemical caffeic acid
A strong antioxidant that shows anti-inflammatory effects and may protect cells from UV damage
Studies suggest:Help maintain healthy blood pressureGood source of antioxidants
Mediterranean CuisineMediterranean Cuisine
YogurtHigh in probiotics, B6, B12, riboflavin,
calcium and proteinStudies suggest:
Consuming 100g (~1/4 cup) of yogurt containing 1,000,000 live cultures twice weekly will help you maintain a healthy gut and boost your immune system
Mediterranean CuisineMediterranean Cuisine
Tzatziki DipTime Savers:
Greek yogurtPre-minced garlic
Healthy Substitutions:Low-fat yogurtWhole wheat pita
Our recipe brings the fat down to 1g per serving as compared to Trader Joe’s dip which has 13g per serving
Mediterranean CuisineMediterranean Cuisine
Chickpea & Rice Stew – an adaptation of a North African stewFrom Morocco to Syria
there are versionsCan be vegetarian / vegan Others include lamb, beef or goat
Our recipe is completely vegetarian/vegan
Mediterranean CuisineMediterranean Cuisine
Chickpeas – aka Garbanzo BeansLegumes that originated between
Turkey & India around 8700BCExist in wild and domesticated
formsDomesticated contain 2X the
tryptophanEconomical and easy to find at
storeDried or canned
Mediterranean CuisineMediterranean Cuisine
Chickpeas – 2 cups provide 100% DV for fiber70% fiber is insoluble – colon scrubber30% fiber is soluble – lowers
cholesterol and tryglyceride levelsFat that is present is polyunsaturated
alpha-linolenic acid (ALA) an essential omega-3 fatty acid
Mediterranean CuisineMediterranean Cuisine
Brown Rice Rice that still has its
bran, germ, and aleurone layers present
These layers contain the vitamins, minerals, essential fats and other nutrients
High in the minerals manganese and selenium
Mediterranean CuisineMediterranean Cuisine
Sweet potatoesHigh in beta carotene – a precursor to
vitamin AHigh fiber content helps to lower insulin
resistance
Mediterranean CuisineMediterranean Cuisine
Chickpea & Rice Stew Time Savers:
Canned chickpeas Low sodium vegetable stock
Healthy Substitutions: Brown rice Sweet potatoes
Our recipe as compared to Stouffer’s Beef Stew has 80 more calories but brings fat down to 5g from 14g per serving and fiber up from 2g to 11g
Mediterranean CuisineMediterranean Cuisine
Sesame-Almond Cookies
Meringue based (egg white)Gluten freeHigh protein
Mediterranean CuisineMediterranean Cuisine
AlmondsContain healthy fats and
proteinHigh in vitamin E, calcium,
magnesium, potassium, niacin, riboflavin, and fiber
Studies show:Help reduce the risk of heart
diseaseReduce cholesterol levels
Mediterranean CuisineMediterranean Cuisine
Sesame SeedsHigh in manganese, copper and
zincContain the phytochemicals
SesaminSesamolinPhytosterols
Mediterranean CuisineMediterranean Cuisine
Sesame-Almond CookiesCompared to Frieda’s Almond
Cookies Calories 100 vs 170Fat 6g vs 10g
Sat fat 1g vs 3gHigher sugar 10g vs 6g
Mediterranean CuisineMediterranean Cuisine
SummaryThe entire meal was 662 calories per
serving vs Grocery store comparables of 728
Fiber content increased from 2.5g (10% DV) to 15g (60% DV)
Fat reduced from 36g (55% DV) to 12g (18% DV)
Sodium reduced from 2376mg (99% DV) to 798 (32% DV)
Mediterranean CuisineMediterranean Cuisine
“Vegetarian: A person who eats only side dishes”.
- Gerald Lieberman