Janice R. Andrews
Many people think that the Mediterranean diet is one of the best ways to eat because it helps people live longer and be healthier generally. Food writer and registered dietitian Sheela Prakash, who wrote “Mediterranean Every Day: Simple, Inspired Recipes for Feel-Good Food,” talks about how much she loves this way of eating, which she picked up while learning in Italy. Prakash stresses that the Mediterranean diet is not only adaptable and tasty, but also easy to follow because you can get most of the foods you need at your neighborhood grocery store. These are the four things she always buys to make meals that are healthy and tasty.
1. Leafy greens: the easiest thing ever
Prakash always starts her shopping trip in the produce area, where she loads up on seasonal veggies, mostly leafy greens. She usually chooses salad greens that have already been washed. This is a quick and easy way to add a healthy side dish to any meal.
“I don’t have to cook it or prepare it.” “Since I have salad greens, I have no reason not to eat a vegetable with dinner or lunch,” Prakash said. Leafy greens are known to be good for you because they are full of vitamins and antioxidants, such as vitamin K, calcium, iron, and antioxidants. They also protect brain health as you age.
Go-to recipe: Put the greens in a bowl and add a simple dressing. This will make a fresh and healthy salad.
2. Lemons: A Tasty and Healthy Burst
Before she leaves the produce aisle, Prakash makes sure she has plenty of lemons on hand. Lemons are a versatile food that can make many meals taste better and be more complicated.
“Lemons are incredibly versatile and make my food taste delicious,” she told me. By adding acidity to veggies, lemons make a filling, nutrient-dense meal that doesn’t need meat or processed foods. Besides that, lemons have a lot of vitamin C, which is important for keep your defense system strong.
Tip: Lemons can make your food taste better and fill you up by adding brightness and a touch of umami.
3. Canned beans are a great source of protein and fiber.
As soon as he walks into the store, Prakash always grabs a bunch of different kinds of beans, both canned and dried. Beans are always in her kitchen because they are a quick and easy way to get protein and fiber.
Prakash said, “Any bean is a good bean.” “They can instantly add protein to your dinner and are always a savior at lunch.” People who live to be 100 years old or more often eat beans, which is why they are often called a “superfood for longevity.” They help your body process food, keep you at a healthy weight, and make you feel full longer.
4. Farro: A Whole Grain That Fills You Up
Farro, an old Italian grain that is a good source of healthy carbs, is the last thing that Prakash needs to buy at the store.
“I love the texture; it’s full of nuts and flavor,” Prakash said. When making recipes with lean meats like chicken, farro can be used instead of rice or pasta. Instead of being empty, farro is full of good things for you like protein, fiber, B vitamins, and calcium.
Taking up the Mediterranean way of life
Prakash says that the Mediterranean diet is more than just eating. It’s also about having fun with it. She made it clear, “It’s about enjoying the food.” The main ideas behind this plan are eating more vegetables, eating smaller amounts, and putting healthy fats like olive oil, whole grains, and fresh ingredients first.
If you follow these simple shopping tips, you can make healthy, tasty meals that fit the Mediterranean diet and help you live a longer, better life.
