Simple Steps to Embrace the Mediterranean Diet
.jpg)
Welcome to Mediterranean Diet Week!
Over the next five days, we're diving deep into the Mediterranean diet, a proven approach to healthy eating with decades of research backing its benefits. Each day, we'll explore one of its main food groups, offering practical tips for integrating them into your daily routine and presenting recipes handpicked by our colleagues at NYT Cooking.
Before we start, it's important to note that the Mediterranean diet is more of a lifestyle than a strict plan. There are no rigid guidelines on how many servings of each food group you should consume daily. Moreover, the definition of the diet has evolved over time, so we won't confine ourselves strictly to foods from the Mediterranean region.
For me, a meal isn't complete without a chunk of whole-wheat bread to dip into my soup or a mound of brown rice to absorb my curry. Whole grains provide nourishment and a sense of comfort.
Luckily, they are a central element of the Mediterranean diet, emphasizing whole, mostly plant-based foods.
Whole grains differ from refined grains by containing all three parts of a grain kernel: the starchy endosperm, providing carbohydrates, protein, and some B vitamins and minerals; the germ, rich in healthy fats and vitamins; and the bran, a concentrated source of fiber, minerals, and B vitamins.
Consuming whole grains slows digestion, resulting in more stable blood sugar levels. Additionally, fiber can reduce cholesterol, promote a healthy gut, and lower the risk of colorectal cancer, cardiovascular disease, and Type 2 diabetes.
Beyond their nutritional benefits, whole grains bring a variety of flavors and textures to any meal – from the nutty complexity of farro to the heartiness of barley and the crunch of oats in granola or atop a fruit crisp.
Here are some strategies for incorporating more whole grains into your diet, along with recipes from NYT Cooking:
What to keep in your pantry:
Rolled or steel-cut oats
Whole-grain, low-sugar breakfast cereals
Whole-grain bread
Whole-grain crackers
Popcorn
Dried grains like millet, farro, brown rice, quinoa, bulgur, and barley
Meal ideas centered around whole grains:
Feel free to experiment with these ingredients in your own recipes. For breakfast, enjoy whole-wheat toast with peanut butter, yogurt with fruit and granola, or a steaming bowl of oatmeal topped with nuts and dried fruit. Try recipes like Martha Rose Shulman's bulgur maple porridge or Melissa Clark's granola with dried apricots and pistachios.
Lunch options include a sandwich on whole-wheat bread or a wrap with cheese, avocado, hummus, lettuce, and tomato. For a light and flavorful dish, consider Yewande Komolafe's toasted millet salad with cucumber, avocado, and lemon, or Sohla El-Waylly's quinoa and broccoli spoon salad.
As for dinner, break from the routine with whole grains like quinoa or millet paired with veggies and steamed fish. Explore recipes such as Kay Chun's baked barley risotto with mushrooms and carrots or Yasmin Fahr's farro with blistered tomatoes, pesto, and spinach. And for those chilly January nights, join me in trying Melissa Clark's turkey, farro, and chickpea soup.
Let's embark on this Mediterranean Diet Week journey together!