Healthy Cooking Series Mediterranean Cuisine Mediterranean Cuisine l

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Healthy Cooking Series Mediterranean Cuisine

Healthy Cooking Series Mediterranean Cuisine

Mediterranean Cuisine l Created for those who want their food choices to better align

Mediterranean Cuisine l Created for those who want their food choices to better align with their wellness goals

Mediterranean Cuisine l Today’s agenda: Eat! l Learn about the health benefits of what

Mediterranean Cuisine l Today’s agenda: Eat! l Learn about the health benefits of what you are eating l Find out the history of the food l Take away a comparison to similar grocery options l

Mediterranean Cuisine

Mediterranean Cuisine

Mediterranean Cuisine l Common traits: l l l l 9 daily servings of fruits

Mediterranean Cuisine l Common traits: l l l l 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 Cuisine l Today’s Menu: l Tzatziki Dip with Whole Wheat Pita Chips l

Mediterranean Cuisine l Today’s Menu: l Tzatziki Dip with Whole Wheat Pita Chips l Chickpea & Rice Stew l Sesame-Almond Cookies

Mediterranean Cuisine l Tzatziki l A combination of yogurt and cucumber l Can be

Mediterranean Cuisine l Tzatziki l A combination of yogurt and cucumber l Can be a dip, soup or salad l Related to Indian raita & Turkish cacik l Common from the Mediterranean through the Middle East all the way to India

Mediterranean Cuisine l Cucumbers – part of the squash family (curcurbitaceae) High in vitamin

Mediterranean Cuisine l Cucumbers – part of the squash family (curcurbitaceae) High in vitamin C, caffeic acid, fiber, silica, potassium & magnesium l Contain the phytochemical caffeic acid l l. A strong antioxidant that shows antiinflammatory effects and may protect cells from UV damage l Studies suggest: l Help maintain healthy blood pressure l Good source of antioxidants

Mediterranean Cuisine l Yogurt High in probiotics, B 6, B 12, riboflavin, calcium and

Mediterranean Cuisine l Yogurt High in probiotics, B 6, B 12, riboflavin, calcium and protein l Studies suggest: l l Consuming 100 g (~1/4 cup) of yogurt containing 1, 000 live cultures twice weekly will help you maintain a healthy gut and boost your immune system

Mediterranean Cuisine l Tzatziki Dip l Time Savers: l Greek yogurt l Pre-minced garlic

Mediterranean Cuisine l Tzatziki Dip l Time Savers: l Greek yogurt l Pre-minced garlic l Healthy Substitutions: l Low-fat yogurt l Whole wheat pita l Our recipe brings the fat down to 1 g per serving as compared to Trader Joe’s dip which has 13 g per serving

Mediterranean Cuisine l Chickpea & Rice Stew – an adaptation of a North African

Mediterranean Cuisine l Chickpea & Rice Stew – an adaptation of a North African stew l From Morocco to Syria there are versions l Can be vegetarian / vegan l Others include lamb, beef or goat l Our recipe is completely vegetarian/vegan

Mediterranean Cuisine l Chickpeas – aka Garbanzo Beans Legumes that originated between Turkey &

Mediterranean Cuisine l Chickpeas – aka Garbanzo Beans Legumes that originated between Turkey & India around 8700 BC l Exist in wild and domesticated forms l l Domesticated tryptophan l contain 2 X the Economical and easy to find at store l Dried or canned

Mediterranean Cuisine l Chickpeas – 2 cups provide 100% DV for fiber 70% fiber

Mediterranean Cuisine l Chickpeas – 2 cups provide 100% DV for fiber 70% fiber is insoluble – colon scrubber l 30% fiber is soluble – lowers cholesterol and tryglyceride levels l Fat that is present is polyunsaturated alpha-linolenic acid (ALA) an essential omega-3 fatty acid l

Mediterranean Cuisine l Brown Rice l Rice that still has its bran, germ, and

Mediterranean Cuisine l Brown Rice l Rice that still has its bran, germ, and aleurone layers present l These layers contain the vitamins, minerals, essential fats and other nutrients l High in the minerals manganese and selenium

Mediterranean Cuisine l Sweet potatoes High in beta carotene – a precursor to vitamin

Mediterranean Cuisine l Sweet potatoes High in beta carotene – a precursor to vitamin A l High fiber content helps to lower insulin resistance l

Mediterranean Cuisine l Chickpea & Rice Stew l Time Savers: l l l Healthy

Mediterranean Cuisine l Chickpea & Rice Stew l Time Savers: l l l Healthy Substitutions: l l l Canned chickpeas Low sodium vegetable stock Brown rice Sweet potatoes Our recipe as compared to Stouffer’s Beef Stew has 80 more calories but brings fat down to 5 g from 14 g per serving and fiber up from 2 g to 11 g

Mediterranean Cuisine l Sesame-Almond Cookies Meringue based (egg white) l Gluten free l High

Mediterranean Cuisine l Sesame-Almond Cookies Meringue based (egg white) l Gluten free l High protein l

Mediterranean Cuisine l Almonds Contain healthy fats and protein l High in vitamin E,

Mediterranean Cuisine l Almonds Contain healthy fats and protein l High in vitamin E, calcium, magnesium, potassium, niacin, riboflavin, and fiber l Studies show: l l Help reduce the risk of heart disease l Reduce cholesterol levels

Mediterranean Cuisine l Sesame Seeds High in manganese, copper and zinc l Contain the

Mediterranean Cuisine l Sesame Seeds High in manganese, copper and zinc l Contain the phytochemicals l l Sesamin l Sesamolin l Phytosterols

Mediterranean Cuisine l Sesame-Almond Cookies l Compared to Frieda’s Almond Cookies l Calories 100

Mediterranean Cuisine l Sesame-Almond Cookies l Compared to Frieda’s Almond Cookies l Calories 100 vs 170 l Fat 6 g vs 10 g l Sat fat 1 g vs 3 g l Higher sugar 10 g vs 6 g

Mediterranean Cuisine l Summary l The entire meal was 662 calories per serving vs

Mediterranean Cuisine l Summary l The entire meal was 662 calories per serving vs Grocery store comparables of 728 l Fiber content increased from 2. 5 g (10% DV) to 15 g (60% DV) l Fat reduced from 36 g (55% DV) to 12 g (18% DV) l Sodium reduced from 2376 mg (99% DV) to 798 (32% DV)

Mediterranean Cuisine “Vegetarian: A person who eats only side dishes”. - Gerald Lieberman

Mediterranean Cuisine “Vegetarian: A person who eats only side dishes”. - Gerald Lieberman