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1. Water
Drink 8 to 12 cups of water daily.
2. Dark Green Vegetables
Eat dark green vegetables at least three to four times a week. Good options include broccoli, peppers, brussel sprouts and leafy greens like kale and spinach.
3. Whole Grains
Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving.
4. Beans and Lentils
Try to eat a bean-based meal at least once a week. Try to add legumes, including beans and lentils, to soups, stews, casseroles, salads and dips or eat them plain.
5. Fish
Try to eat two to three serving of fish a week. A serving consists of 3 to 4 ounces of cooked fish. Good choices are salmon, trout, herring, bluefish, sardines and tuna.
6. Berries
Include two to four servings of fruit in your diet each day. Try to eat berries such as raspberries, blueberries, blackberries and strawberries.
7. Winter Squash
Eat butternut and acorn squash as well as other richly pigmented dark orange and green colored vegetables like sweet potato, cantaloupe and mango.
8. Soy
25 grams of soy protein a day is recommended as part of a low-fat diet to help lower cholesterol levels. Try tofu, soy milk, edamame soybeans, tempeh and texturized vegetable protein (TVP).
9. Flaxseed, Nuts and Seeds
Add 1 to 2 tablespoons of ground flaxseed or other seeds to food each day or include a moderate amount of nuts – 1/4 cup – in your daily diet.
10. Organic Yogurt
Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older. Eat calcium-rich foods such as nonfat or low-fat dairy products three to four times a day. Include organic choices.
Strawberries top the list, followed by spinach. (The full 2019 Dirty Dozen list, ranked from most contaminated to least, include strawberries, spinach, kale, nectarines, apples, grapes, peaches, cherries, pears, tomatoes, celery and potatoes.
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Mediterranean Diet Meal Prep | Quick Easy and Flexible Healthy Recipes for Spring
???? ???? MODERN MEDITERRANEAN DIET GUIDE
Ciao and welcome to my channel where I share all things Mediterranean Lifestyle!
In this recipe video, I am sharing multiple MEDITERRANEAN DIET MEAL PREP RECIPES with a lot of seasonal spring inspiration and ingredients! These recipes are incredibly flexible and can be made into many variations to fit your specific diet and preferences such as vegetarian, gluten-free, vegan, or even just well-balanced meal ideas. These recipes are designed for a sustainable healthy lifestyle. I want to help you by sharing some of my fave Mediterranean recipes and meal prep hacks to keep you from wasting food, overeating, and spending too much time in the kitchen!
I hope you enjoy this video, please leave a comment below of anything you want to see, questions you'd like me to answer, etc. Thank you so much for watching and I hope you create a zestful week♡
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OTHER WAYS TO CONNECT
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links
☼ Salsa Verde
☼ Preserved Lemon Honey Thyme Vinaigrette
☼ Cashew Carrot Ginger Soup
☼ Mascarpone Pea Sauce
tags
⋒ #MediterraneanDietRecipes #MealPrep
timestamps
0:00 → intro
2:26 → salsa verde bulgur and roasted fish
12:54 → preserved lemon honey thyme vinaigrette
18:05 → carrot cashew ginger soup
23:06 → mascarpone pea pasta
Healthy Quick and Easy Lunch Ideas | Mediterranean Diet Recipes | Meal Prep
???? ???? MODERN MEDITERRANEAN DIET GUIDE
Ciao and welcome to my channel where I share all things Mediterranean Lifestyle!
I am sharing 3 MEDITERRANEAN DIET RECIPES perfect for lunch and meal prep in this recipe video! The idea behind this video was to give you 3 great blank canvases to build a delicious meal off of however you'd like based on your preferences and diet needs! These recipes are incredibly flexible and can be made into many variations to fit your specific diet and preferences such as vegetarian, gluten-free, vegan, or whatever a well-balanced meal means to you. These recipes are designed for a sustainable healthy lifestyle. I want to help you by sharing some of my fave Mediterranean recipes and meal prep hacks to keep you from wasting food, overeating, and spending too much time in the kitchen!
I hope you enjoy this video, please leave a comment below with anything you want to see, questions you'd like me to answer, etc. Thank you so much for watching and I hope you create a zestful week♡
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OTHER WAYS TO CONNECT
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recipe links
☼ Balsamic Mushroom Galette
☼ Ramp Pesto Focaccia
☼ Socca with Baba Ghanoush
tags
⋒ #MediterraneanDiet #HealthyLunchIdeas #MealPrep
timestamps
0:00 → intro
1:56 → balsamic mushroom galette
13:18 → ramp pesto focaccia
20:51 → socca with baba ghanoush
How to Make Butternut Squash Polenta with Walnut Tarator Using Ingredients from Your Harvest Box
In this video, we share another delicious, seasonal recipe from ingredients that grow abundantly here on our farm in San Juan Capistrano! Our friend, local chef, and owner of Pacific Pearl Catering, Michael Campbell, shows us how to create a butternut squash polenta with walnut tarator, plus a special winter salad! If you loved this recipe, you can learn more about Chef Michael here:
Find more delicious and seasonal recipes through our Journal below:
To learn more about Farm Share, which is our take on a Community Supported Agriculture program, visit this site below:
MEDITERRANEAN DIET MEAL PREP | Quick, Easy and Flexible Healthy Seasonal Winter Vegetarian Recipes
???? ???? MODERN MEDITERRANEAN DIET GUIDE
Ciao and welcome to my channel where I share all things Mediterranean Lifestyle!
In this recipe video, I am sharing 4 incredibly easy and simple wintertime high protein vegetarian Mediterranean diet recipes! One tip I always give to create a maintainable healthy lifestyle is adding in more meal prep habits. I want to help you by sharing some of my fave Mediterranean recipes and meal prep hacks to keep you from wasting food, overeating, and spending too much time in the kitchen!
I hope you enjoy this video, please leave a comment below of anything you want to see, questions you'd like me to answer, etc. Thank you so much for watching and I hope you create a zestful week♡
……………
OTHER WAYS TO CONNECT
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links
☼ Balsamic Honey Glazed Root Vegetables & Walnuts
☼ Spiced Lentils & Grains
☼ Roasted Garlic and Artichoke White Bean Dip
tags
⋒ #MediterraneanDiet #MealPrep #VegetarianRecipes
timestamps
0:00 → intro
2:16 → roasted garlic
4:12 → honey balsamic glazed root vegetables
11:14 → roasted garlic artichoke white bean dip
14:32 → root vegetables pt.2
17:40 → spiced grains and lentils
21:16 → jammy eggs
23:23 → white bean dip pt.2
26:29 → recipe round up
Warm Kale and Squash Salad | Waitrose
Silvana Franco shows you how to make this quick and tasty salad using nutritious kale. See the full recipe here:
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