Lots of whole grains, like whole-wheat bread and brown rice. Oats, whole-wheat pastas and breads, and grains like brown rice, quinoa, bulgar, farro, buckwheat and millet are all complex carbohydrates with fiber. Filled with cranberries, almonds, oats and dates, these energy balls come together in minutes. Mestemacher’s Whole Rye Bread is made with only five basic ingredients: organic whole-kernel rye, water, organic rye flour, sea salt, and yeast. One of the most common forms of bread is classic whole wheat bread. Instructions. Nuts are good for the brain, and are rich sources of vitamin E, B vitamins, healthy fats, as well as minerals (such as magnesium, potassium and calcium). Two: Bake at 400 F / 200 C for about 10 minutes, or until the flatbread is golden brown and the toppings are cooked. Fish and poultry are consumed moderately 1-2 times a week. Some of the. The bread is so delicious you could. Calories: 90. 100% whole wheat bread is made of wheat flour containing the entire kernel, including the bran. From those earliest recipes Middle Eastern flatbreads like Pita, gluten-free Farinata (socca), Turkish Simit, and Italian Focaccia were born. Once you get that bread. Baba ganoush, an eggplant dip from the Levant region, is similar to hummus. Whole-wheat alternatives are recommended if you want to replace your bread. Westend61/Getty Images. Eating these foods often promotes better heart health, gut health, longevity and a significantly. Romagnolo DF, et al. Drizzle them with olive or avocado oil and place them skin. Mediterranean diet: Rye bread is a great, fiber-filled carbohydrate source that will keep you satiated —but you also need to incorporate other food groups, particularly healthy fats, like olive oil, fresh fruits and veggies, nuts, beans and legumes, and lean protein. 50 – £15. Welcome to The Mediterranean Dish! The No. • Eating fish, poultry, eggs, beans and legumes weekly. Buttery, sweet pine nuts are a staple of Italian cooking. Option C: Oatmeal with berries, hemp seeds, and almond butter. Here is an example of a 7-day Mediterranean diet meal plan: Day 1. Granola is one of the foods that you can eat on the Mediterranean diet. 99, Thrivemarket. Sprinkle the crumbled feta on one half of each sandwich then top with matchstick carrots, tomatoes, cucumbers and finally the sprouts. S. Nuts, seeds, and legumes. "They're slowly fermenting it; releasing vitamins, additional nutrients, new forms of fiber, believe it or not. You can also spread mashed avocado on bread like you would with butter. The Mediterranean diet is a healthy and delicious way of eating that emphasizes whole, plant-based foods, healthy fats, and lean protein. Legumes such as beans, lentils and peas. Best for a plant-based diet: PLANTSTRONG by Engine 2. Each week, have fish, poultry, beans, legumes and eggs. Specifically on a Mediterranean diet, bread is allowed and is encouraged to be eaten often. It is also not just about eating healthy foods, but also about enjoying them. The best cheese for the Mediterranean diet is feta. Organic Roasted & Salted Mixed Nuts, $8. In fact, the recipes are nearly the same, except with roasted eggplant instead of chickpeas. Tahini toast with feta and pine nuts. Fish and. Research suggests that following the Mediterranean Diet can decrease your risk of heart attack, stroke, diabetes, obesity, and premature death ( 1 ). Compare and choose brands with the least amount of sodium, ideally less than 200 mg of sodium per slice. Sourdough Bread. Anti-Inflammatory Diet for Lyme Disease. Fill your plate with a wide range of foods. Per slice (51 grams): 120 calories, 1. Garlic Basil Shrimp Farrotto. Here are the steps. Finely chop the sun-dried tomatoes and olives. Canned fish, or "hunger. "One slice of bread contains 5 grams of protein (quite high for bread!) and 5 grams of dietary fiber, which is excellent," says Brittany Modell, MS, RD, CDN, registered dietitian and founder of Brittany Modell Nutrition and Wellness. Fresh mint and zucchini – yum! Greek Omelette with Zucchini and Mint (Crete) 6. Simply vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, seeds and/or chocolate chips for the apricots and seeds in this version. Finish with the second slice of bread. Even a daily glass of wine may be good for. This includes kale, spinach, cooked greens, and salads. In a large bowl combine the butter and sugar. Take a Dutch oven and put it inside the oven while it preheats. Raw Veggies and Hummus. The Mediterranean diet ranked No. Pistachios are one of my go-to Mediterranean Diet snacks because they contain protein, healthy fats and fiber. Vegetable and egg frittata served with sliced avocado on top of whole grain toast. Beans, legumes and pulses. Saturated Fat: 0 g. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander. Protein: 5g. 5 g fat (0 g saturated fat), 210 mg sodium, 22 g carbs (1 g fiber, 6 g sugar), 6 g protein. This bread contains a high level of carbohydrates and low. 00 Wrap the bowl with cling film and set it aside in a draught-free spot so the dough can rise. However, the taste is a little bland. Equii. It has been shown to have numerous health benefits, including reducing the risk of heart disease, stroke, and certain types of cancer. Toss to combine. If you're trying to determine the best and worst breads for your diet, it's simple. Fish and poultry are consumed moderately 1-2 times a week. 4. What Kind Of Bread Can You Eat On The Mediterranean Diet? Classic Whole Wheat Bread. We love veggies like mini peppers, sliced cukes, jicama, baby carrots, endives or radishes with hummus. Amazon. Some of the. These include weight. There is nothing more wrong! And the Mediterranean Diet proves it. Ezekiel 4:9 Sprouted Whole Grain Bread: Fiber- and nutrient-rich sprouted grains, lentils, and. Paella is a Spanish staple that's become a favorite in my house. Add the flour, yeast and salt to a mixing bowl. The number of servings depends on daily calorie needs. Below we cover the top healthiest bread options and their benefits, as well as tips for choosing the best types in stores and avoiding the worst. As you may have heard, 75% of the olive oil sold in the United States is fraudulent in one way or another. According to the principles of the Mediterranean diet, in fact, 55-60% of the total daily calories must be provided by complex carbohydrates, starches contained mainly in the cereals from which pasta flours are obtained. Refined grains. Place the other half of the bread on the sandwich and cut in half. Add hot water just enough to half cover the beans. There are many different types of bread that you can eat, including whole wheat bread, sourdough bread, and pita bread. I love toast, sandwiches, garlic bread, bread straight from the oven. There are reams of evidence. Place the bread flat on a cutting board. Try to add several servings of higher-fiber foods at each meal. All the world’s nations and cities are of course unique, each from the other. Fish helps lower triglycerides and blood pressure. m. This Mediterranean lentil-tahini-lemon dip is so rich in flavor and nutrition, it will become a weekly favorite! 2. Add the warm water and gently mix together until the dough starts to come together. Warm Farro Salad with Roasted Vegetables and. Learn how to make the perfect mezze platter. Red meat including pork is consumed about once a week. Get the recipe: Simple Mediterranean Olive Oil Pasta. 4g fat. Beans such as kidney, black, or pinto beans, or chickpeas. 2. Mediterranean Salmon Salad – make it in no time using cooked salmon, roasted red peppers, feta cheese and arugula! 6. With flavors like sea salt, barbeque and sour cream & onion, these crunchy chickpeas are an easy replacement for potato chips. "Dave's Killer Bread Powerseed Bread is packed with protein and fiber, which together can aid weight loss. M. The Mediterranean diet is another heart healthy dietary pattern that can help to lower. *You can drink the saved tomato juice. Eat Rarely: Red meat, added sugars, processed meat, refined grains, refined oils, and other processed foods. There are three main parts to a grain kernel: the endosperm, the germ and the bran, where many of the vitamins and minerals are. Breads. Try olive, grapeseed, or avocado oil. Sprouted Sourdough is made with sprouted whole-wheat berries and has only 15 grams of carbs per slice. Most tasty bread comes plain or made with wheat, but others are already flavored with chocolate, milk, butter, or have raisin bits. Press the parchment. Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. Franz Gluten Free Mountain White Bread. That said, some types of healthy breads (ahem, sprouted, whole grain, and longevity-boosting sourdough, to name a. The olive oil -a traditional staple of the Mediterranean diet and one of its most delicious, as well as health-promoting components- boosts flavor, adds moisture and volume to the bread. Equii. Divide the pumpkin parfait mixture in small cups or mason jars. For example, fried foods can trigger gastric reflux in most people. Every slice of tasty bread is pillowy, light,. Directions. Some bread, however, is better for you than others , so I try to choose whole-grain. 4. Wonderful Pistachios Roasted and Salted Pistachios,1. It is one of the best options to ensure you stay healthy and in shape in terms of healthy nutrients. Preheat the oven to 350°F. These breads are rich in fiber, vitamins, and minerals, and are low in fat and calories. The bread is made with a variety of different ingredients, including wheat flour, olive oil, salt, and water. Hummus—made with pureed chickpeas, tahini, olive oil, and garlic—is a. Help Yourself to Whole Grains. Ezekiel bread is made from whole. Breads. Make It 1,200 Calories: Omit Cinnamon-Toasted Oats at breakfast and kefir at lunch, and change P. Sourdough bread is made from a fermented dough. Use salt sparingly. With four flavor options, you won’t be able to tell the difference. This sandwich is made with a warm pita bread that is filled with a variety of vegetables, such as tomatoes, cucumbers, peppers, onions, and olives. Bear Naked offers a wide variety of better-for-you granolas, and this lower-sugar option is one of their fan favorites. Sprinkle in a generous pinch of kosher salt and black pepper. Yum! Bread is a staple food in the Mediterranean diet. Image Credit: Hilo Life. Bagels from local bagel shops and bagel chain retailers such as Noah's, Einstein Brothers, Dunkin' Donuts, Manhattan, Brueggers, Starbucks, Tim Hortons, Au Bon Pain, Great Harvest (etc) are typically vegan, just avoid the egg bagels or anything with cheese on it. Fresh vegetables, such as broccoli and lettuce. Make sure there is no dry flour left in the bowl before adding all of the water. Pair this cool cucumber yogurt salad with your favorite summer recipes. Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over. Enjoy moderate portions of dairy products. A study in Spain showed that a Mediterranean diet high in olive oil, low in red meat can be beneficial to heart health. For protein, a Mediterranean eating plan would have you cut back on red meat, so try fatty fish – such as anchovies, salmon, mackerel, tuna or sardines – once or twice a week. Whole grains included in this diet are oats, oat bran, barley, and brown rice to name a few. 3. Grains (6 to 8 daily servings), preferably whole: Examples of 1 serving of grains include 1 slice of bread, 1 cup of dry cereal, or ½ cup cooked cereal, pasta, rice, barley, or other grain. Pepperidge Farm Light Style 100% Whole Wheat (45 calories, 9 grams carbs, and 2 grams fiber per slice) Weight Watchers 100% Whole Wheat (90 calories, 20 grams carbs, and 4 grams fiber for two slices) ThinSlim ZeroCarb Plain (45 calories, 7 grams carbs, and 7 grams of fiber per slice) Ezekial Genesis 1:29 Sprouted Whole Grain and Seed (80. Berman said this lunch brings together many of the principles of the Mediterranean Diet. Seeded Bread. Preheat your oven as hot as it will go. Once you get that bread. This diet is based on healthy whole foods and includes very few processed foods. The Mediterranean diet is less prescriptive on exact foods and more about patterns and composition. Sourdough bread is also an excellent source of antioxidants. Vitamin B-6, also called pyridoxine. Legumes are another key staple of the Mediterranean diet and chickpeas make a delicious, fiber-rich snack. Arnold 100% Whole Wheat. How can Nao Medical help me achieve my health goals? "Bread is a traditional part of the Mediterranean diet," says Christy Brissette, RD, president of 80 Twenty Nutrition in Chicago. The Mediterranean diet is best known for its inclusion of fresh fruits and vegetables, minimally processed whole grains, heart-healthy fats from nuts, seeds and olive oil, moderate amounts of fish, and low amounts of meat. Cook for 2-3 minutes, flip and cook another 2-3 minutes. News & World Report’s annual “Best Diets” rankings. Push the vegetables to one side of the pot and add the chicken to the other side. To the egg mixture, add the bread pieces, shallots, tomatoes, mushrooms, artichoke hearts, kalmata olives, feta and parsley. Drizzle some extra virgin olive oil and mix well. In a small bowl (or mason jar), combine the dressing ingredients (extra virgin olive oil, white wine vinegar, lemon juice, oregano, kosher salt and black pepper. For a panini press: Add the sandwich and cook according to the manufacturer's instructions until golden and cheese is melted, about 3 to 5 minutes. It’s safe to say that it’s the healthiest of all your bread choices out there. Per serving (1 package): 250 calories, 21 grams of fat (8 grams of saturated fat), 260 milligrams of sodium, 5 grams of carbs (2 grams of fiber, 1 gram of sugar), 12 grams of protein . Protein: 3 g. Beverages are mainly water, wine (with food), coffee, tea and herbal beverages. Pulses include beans, lentils and chickpeas, and they’re packed with health-promoting nutrients. These quick Mediterranean-inspired couscous bowls come together in 20 minutes thanks to healthy convenience items like frozen falafel and steam-in-bag fresh green beans. In a separate mixing bowl,. For years, the Mediterranean Diet has taken first or second place in U. 3. Raw Veggies and Hummus. A full 30 days of delicious Mediterranean diet-inspired meals and snacks make it easy to add nutrient-dense foods to your day. Mozzarella is a soft cheese that’s lower in sodium and calories than most other cheeses. Dust your table with flour and dump the dough out of the bowl and knead into a ball shape. Beans and legumes. When it comes to bread, there are several options that are particularly well-suited for a Mediterranean diet. Mediterranean Diet Food List. The diet focuses on healthy eating patters, as follows: Eat Regularly: vegetables, fruits, legumes, whole grains, nuts, and and extra virgin olive oil. Add the garlic, rosemary, oregano, and parsley to a small food processor and blend. These high-fiber and high-protein powerhouses can replace meat and. To choose a nutrient-dense bread, look for brands that have: 100% whole-grain or sprouted flours listed as the first ingredient, with limited other ingredients; 3–5. Flip once halfway. 1- Nuts and Dried Fruits. View Recipe. They are consumed about twice a week in the form of a stew cooked with tomato and olive oil but can be consumed cold as well or as a dip. 91K. Kristina Lopez. Add beans and mix until covered with the olive oil. Up to 40% of daily calories come from fat, 30% of daily calories is from extra virgin olive oil. The best kinds of pasta for the Mediterranean diet are whole wheat pasta, veggie-based pasta, legume-based pasta, gluten-free pasta, and kamut pasta. Fiber: 2g. Save 25% off with code TURKEY25. Serving size: 2 Tbsp (32 grams) Nutrition stats per serving: Calories: 190, Total fat: 16 g, Saturated fat: 3 g. Now actual rye, has 72% manganese, more fiber, 25% phosphorous/copper. While most people choose to eat white bread, you are. Instructions. You might also want to try eating Greek yogurt. S. The first week, buy some quality extra virgin olive oil and start using olive oil as your primary cooking oil (in place of butter, lard or other oils). Meanwhile, put the beans in a pan with garlic and stock. The main steps to follow the diet include: Each day, eat vegetables, fruits, whole grains and plant-based fats. . per serving: 130 calories, 1. Mix together 1 cup labneh ( homemade or store-bought), 3 tablespoons each finely chopped Italian parsley, dill, and basil, and a dash of kosher salt in a small bowl. 1 tortilla (29 g): 100 calories, 4 g fat, 0 g saturated fat, 150 mg sodium, 13 g carb, 0 g fiber, 0 g sugar, 2 g protein. 0g. Dairy will include mainly yogurt and cheese. Flip once halfway. Summary. While many Filipinos eat pandesal for breakfast, loaf bread, also known as tasty bread, is another favorite. 91K. Salt and pepper to taste and enjoy!What is the best bread for a low-carb diet? Can you eat any bread on a low-carb diet? The best bread for a low-carb diet will be similar to the best bread for a keto diet. Sodium: 187 mg. Daily Totals: 1,204 calories, 54 g protein, 138 g carbohydrates, 32 g fiber, 37 g fat, 1,132 mg sodium. In that trial, 259 overweight people with diabetes followed a low-carb Mediterranean diet or a classic Mediterranean diet for one year. Roll the meat mixture into bite-sized meatballs, about 1 tablespoon each. Instructions. Skillet Gnocchi with Shrimp & Asparagus. PER 2 tablespoons: 70 calories, 5 g fat (1 g saturated, 0 g trans fat), 130 mg sodium, 4 g carbs (2 g fiber, 0 g sugar), 2 g protein. Angelic Bakehouse. Ezekiel bread is one of the healthiest store-bought bread options considering it’s made with a blend of whole grains and seeds, such as: wheat berriesBest Pasture-Raised Butter: Vital Farms Salted Butter. The study found that eating a Mediterranean-style diet saved a family of four $28 per week, adding up to a savings of $1,456 per year, when compared to the typical Western diet. These chips are made from lentils, a high-protein bean-like plant that is a big part of. Vital Farms Pasture-Raised Butter is the butter brand to buy if your fridge is full of free-range and cage-free eggs. Fish helps lower triglycerides and blood pressure. In a skillet: Preheat a dry skillet to medium low. Nutrients in whole grains vary. One slice is 100 calories and packs 5 grams of protein, 4 grams of fiber, and only one gram of added sugar. Milled from wheat berries with the nutritious bran and germ still intact, whole-wheat flour is rich in fiber and essential micronutrients like iron, magnesium and vitamin B6. Here are the top Mediterranean diet foods to eat more of to help balance your blood-sugar levels. English muffins. Whole grain products like oats, barley, whole wheat bread, and brown rice. Lightly oil a non-stick 9 x 5-inch loaf pan. M. Intermittent Fasting Diet Guide and Cookbook: A Complete Guide to 16:8, OMAD, 5:2, Alternate-day, and More View on. 5. To assemble the Mediterranean breakfast board, place the hummus, baba ganoush, olive oil, za'atar, tabouli in bowls. Baba ganoush with whole-wheat pita bread. Folate. • Eating only moderate portions of dairy. Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado. Amazon. The Mediterranean diet is an eating pattern modeled after the dietary habits of people living around the Mediterranean Sea. Whole grain bread is more nutritionally dense than white bread, so is a better choice generally, but as long as your white bread doesn't have added sugar you are not offending the Mediterranean Gods by eating it. Eat More Fish. 5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein. Season with a big dash of kosher salt. Add in one tablespoonful at a time to obtain the desired consistency. No granola. It is one of the best options to ensure you stay healthy and in shape in terms of healthy nutrients. It may. Fennel seeds give this tomato and balsamic sauce an extra kick, but if you don't have them on hand, try using cumin or coriander seeds, or 1 teaspoon of a ground herb or spice. Fish: Three servings per week (one serving = 3 to 4 ounces). Ali Redmond. Select dense, chewy, country-style loaves without added sugar or butter. Starchy options like potatoes can be enjoyed in moderation on a Mediterranean diet. Per slice: 100 calories, 2. A simple to make homemade focaccia recipe that is vegan. Chicken with Tomato-Balsamic Pan Sauce. dairy products, eggs, fish and poultry in low to moderate amounts. BIENA Chickpea Snacks. Fat: 2 grams. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. Snack mix can definitely hit the spot when that potato chip temptation comes on strong. Just a small handful of unsalted nuts (about 2 tablespoons) makes for a satisfying snack. Feta, brie, chevre, parmesan, ricotta, manchengo, haloumi and labneh are some healthy options, and there’s no end to the dishes you can add cheese to. Trader Joe's Garlic Hummus. You do this by following a moderately low-carb, Mediterranean-style diet. Also place a sheet of parchment paper (about the size of your baking sheet) on a flat work space. We have identified a couple of top bread you can integrate into your Mediterranean diet. Whole-Wheat Flour. Health benefits linked to the diet include a lower risk of heart disease, cancer. Place pita breads on hot sheet pan in preheated oven for 12 mins. N/A; Prime. Oatmeal topped with plain yogurt, raisins and walnuts. Since there are so many loaves of bread on the market today, we must look at each of these products individually. natural peanut butter to P. 5. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce. The CDC reported that the vast majority of Americans (about 90%) don’t get enough fruits and vegetables in their diets. Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs. Greek Yogurt with Mixed Berries Parfait*. Franz Bakery 7 Grain Gluten Free Bread *. 4. Research suggests that following the Mediterranean Diet can decrease your risk of heart attack, stroke, diabetes, obesity, and premature death ( 1 ). Greek Yogurt with Mixed Berries Parfait*. 3. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Roasted Turkey & Avocado BLT. Bell peppers are versatile veggies. Add eggs, one at a time, beating well after each adding. But the inclusion of sunflower. Protein: 5g. Serve with baby arugula salad with vinaigrette and a glass of pinot grigio. View 7 Day Fatty Liver Diet Plan PDF. Blue cheese is made from. Fiber: 2-4 grams. You could also stop by the bakery for a fresh sourdough loaf or bake your own. Bread Alone Bakery's Whole Wheat Sourdough. Go to Recipe. (Getty Images)Rye bread has very little nutrition. Hearty Whole Grains. Wanna find the best bread on mediterranean diet? Read the below list right the way. Divide the chilled salmon mixture into 4 equal portions and form into 1-inch thick patties. Sourdough Bread. Washington, D. Next, add the juice of one lemon, 2 teaspoons of white wine vinegar and ⅓ cup of extra virgin olive oil. Magnesium. 2. Bread; What Kind of Bread Can You Eat on the Mediterranean Diet? This Dietitian-Approved Diet Puts Bread Back on Your Plate, but You'll Need to Shop WiselyThe best whole grain bread for mediterranean diet is a bread that is made with whole wheat flour, rye flour, oat flour, or a combination of these flours. Spoon the tomato on the bread. This bread contains a high level of carbohydrates and low. 3. The Mediterranean diet encourages the consumption of fish at least twice per week. No ciabatta, no chipotle sauce. The University of Wisconsin recommends one to three servings of dairy per day, and four to six servings of whole grains per day. The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. Preheat oven and sheet pan at 375 degrees. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter. W hen it comes to the world of bread, there’s tons of options to choose from. One serving may be 1/2 cup of cooked cereal, rice or pasta, 1 slice of bread or 1 ounce dry cereal. Top with fresh fruit and nuts. Sodium: 75mg. White Bread. Add the sandwich, then set a pan on top to weigh it down. Alvarado St. For the chickpeas: Put 1 cup of chickpeas (canned, rinsed and drained) in a non-stick pan and cook with 1 Tbsp of olive oil at medium heat. ADD TO CART. Add whole-grain bread or other whole grains to the meal. Franz Bakery 7 Grain Gluten Free Bread *. Durum wheat semolina pasta. Serving: 1 slice Cal 110, Carb 22g, Fiber 5g. Bottom Line: The Explore Cuisine Organic Chickpea Spaghetti might be one of the top kinds of pasta for those on the Mediterranean diet. Necessary Modifications. Enjoy fish or seafood often, at least twice a week. With just 1 g of sugar, this brand of almond butter is great for folks who are watching their blood sugar or at least do not want to consume any added sugar. Fact: If you're creating meals out of beans or lentils as your main source of protein, and sticking with mostly plants and whole grains, then the Mediterranean diet is less expensive than serving dishes of packaged or processed foods. It's starchy—made with tapioca, corn, and potato starch—which, according to Thompson, isn't ideal. These include: Whole grain bread: As mentioned earlier, whole grain bread is an excellent choice for a Mediterranean diet. Is Bread Allowed. Season. Season. Sale Product on sale BakeMaster - Non-Stick Rectangular Silicone Bread Pan £12. 5. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or. Whole grains like barley and farro. 100% whole wheat: For bread to be nutritionally high, whole wheat bread is not good enough—it has to be 100% whole wheat. The Best Bread Options for Your Mediterranean Diet. Credit: Lauren Volo. Once hot, grill the sandwich (or cook in the skillet, flipping after 2-3 minutes per side) until bread is golden brown and cheese is melted. View Recipe. Beans. This week, I got a bell pepper, but I alternate between cucumbers, carrots, and avocados (if I'm feeling fancy). Preheat sandwich press (or skillet over medium heat). Cucumber Yogurt Salad with Fresh Mint, Lemon and Olive Oil. Beef, pork, and deli meats are all high in saturated fats. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. With only 80 calories, 5 grams of protein and 3 grams of fiber per slice, this bread has pretty impressive nutrition. Then, slice them in half and remove the stem, seeds and white membrane. Store Ezekiel bread in the fridge or freezer, not the bread bin. *You can drink the saved tomato juice. Added Sugars: 0 g. Yogurt and Honey Olive Oil Cake. Place the largest bowl in the center of a large wooden board or platter to create a focal point. Lightly oil a non-stick 9 x 5-inch loaf pan. Toast the bread and rub some garlic on it. Shutterstock. When cooking with high heat, be aware that some oils, such as olive oil, break down. Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs. Greek yogurt. I'm Suzy, bestselling cookbook author and founder of The Mediterranean Dish.