BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3
For a super tasty start to the day. Greek yogurt , flax seed ground, chopped almonds for crunch a little mixed seeds or ground nuts if your choice with zest and juice if a lemon. Fruit on the side of your choice. Yummy.
Sounds great, Sara! I’ll be back at the same type of breakfast as soon as this vacation in Paris, filled with croissants, cheese and chocolate, is over tomorrow! Cheers, Caroline
I'm Polish but since my husband and I are living in Germany, and our climate is a bit colder here we have had to adjust the Mediterranean diet accordingly. Eating to many raw meals made us feel cold. Access to fresh sea food is very limited but we try to get as much fresh products as possible. Our rule is no food from the factory only food from the field and farm :-) Here's my happy 10. 1.Olive oil - replacement for butter, salad dressing, cooking oil. We cannot get enough of it! It feels so healthy and satisfying to consume olive oil 3 times a day. In the restaurant I always ask for some olive oil to drizzle it on my food. 2. Greens everywhere. In Poland we top everything with either chopped parsley or dill, chives in season. Now I always try to have some of these fresh herbs around. I top sandwiches with it, vegetable soups, and garnish all meals so they look appealing. I try to eat a simple green salad everyday as a side dish. Green smoothie is an option too. 3. Avocado - as a chocolate dessert (blend it, add some cocoa powder and maple syrup and your chocolate cream is ready. Add some coconut oil if you want to use it as a frosting - it will harden after refrigerating), as a bread spread - I add chopped tomatoes and fresh chives on the top of a toast - yummy! Salad ingredient. 4. Whole grains - I bake my own rye bread with sauer dough and nothing complements it better than extra virgin olive oil, we use kasha (buckwheat, barley grains) and quinoa as a salad ingredient to make it more fulfilling, also whole grain pasta. 5. Flax seeds - bread dough ingredient, oatmeal ingredient, salad ingredients. 6. Oven baked veggies - cauliflower, sweet potatoes, potatoes, carrots, paprika, eggplant, zucchini, pumpkin. We always choose different mix and put these baked with olive oil veggies on a crunchy green salad, add some nuts and enjoy it. Leftover eggplant is perfect as a bread spread. You only need to blend it, perhaps season it, serve it on a bread with a slice of tomato and red onion rings. Third way is to eat baked veggies as a snack. 7. Beans - as a separate dish like you have shown it, in a tomato sauce, as a ingredient of vegetable Barszcz - red beet soup - beans make it more fulfilling, as a salad ingredient, or "vegan lard" - a bread spread. Beans are blended with oregano and fried onions and apple - that's a polish thing 🤭🤭🤭 8. Seafood and fish - we are eating a lot of cod, herring, salmon and shrimp. Fresh salmon is available everywhere. Last time we have barbecued a whole traut in order to avoid eating sausages and meat and it turned out so good that our friends were stealing it from our plates. 9. Tomatoes - grated on a sandwich is my absolute favorite breakfast dish, as an ingredient of salads, chopped as a ingredient of rice with vegetables. 10. Tahini - sesame paste, as an ingredient of hummus which we can't get enough of, as a bread spread - we toast bread add tahini, add raw honey and sprinkle of salt - amazing! Third thing we use it as a salad dressing along with oliveoil and Aceto Balsamico. It pairs really well with baked cauliflower. I could go on and on... 🤗❣️
Hi again Selene! And so nice to hear from you. Thanks thanks thanks for your personal top 10 list. I’ know it will be helpful to me and I bet alot of other viewers that live in colder climes will be too. I love the ideas about beet soup and beans with onions and apples. Yum! About availability, I get it. I grew up in Michigan where fresh veggies and fish were harder to come by in the winter months, but there is always around it. Frozen works just fine and whatever is available in season usually covers the basics along with the standard pantry staples.
1) EVOO: whatever I cook that day--evoo goes in or on it--period: salad; eggs; bread; beans; soup--evoo is there for me; (also--I think of Olives as a superfood as well--they can be used everywhere); 2) nuts (usually peanuts or sunflower seeds--due to expense and availability)-salads no. 1 use, but also for soups and stir frys--and raw--and peanut sauce--to top egg rolls--or use with bananas; 3) grains--bread/rolls/toast/biscuits--I toast every slice of bread that comes through my house--it extends the shelf life by up to a month or more (yes, I toast an entire loaf as soon as it comes in the door)--I am trying to bake more of my own bread in dutch ovens--must use fresh within 3-4 days--or slice and freeze; 4) tomatoes--key is canned/jarred--paste, diced, sauce, whole--often with different herbs/cheeses already in the can--can put on pasta, but great to enjoy in salsa and in cold gazpacho, and hot soups; 5) seafood: fresh is expensive--so I am very big on canned tuna (look for sales and stock up)--can eat a can for lunch on crackers or toast, mix with cut olives and evoo for a treat, anchovies on a salad or dish in need of saltiness, canned salmon patties (pan fried in evoo); 6) blueberries: no. 1 way to eat--cup of blueberries for bkfast topped with 2-3 tablespoons of vanilla pudding (readymade pudding--cheap at grocery--tastes like pastry cream), mixed into banana bread, good on salads (check each day and remove the ones that go beyond freshness to keep the rest fresh for a long time--up to a month or more); 7) avocados--I wait for sales and buy several packages of already made guacamole in a vacuum sealed package--stays fresh as long as you do not open the package--then use quickly on avocado toast or with chips (before browning occurs); 8) lentils: God's gift to man (we don't recognize or use these enough)--easy soups, in salads, with couscous, mashed and spread on toast; made into a hummus (in place of chickpeas); 9) beans: so many ways: chili, mashed, hummus, in salads, soups, refried, burritos, with rice, favorites: pintos (the best), giant butter beans (so creamy), kidney, black, cannellini, garbanzo--amazing tapas (we should use more); 10) water: carry a bottle with you at all times; basis for all kinds of amazing teas/chocolate drinks/smoothies--I make my own herbal teas with fruit juices to boost immunity and sip throughout the day. dts/usa
Wow, wow, wow! Thanks for your Thanksgiving gift today. What a wonderful and thoughtful response to this shared challenge. It sounds like you are a veteran of eating healthy and know lots of clever and cost-effective ways to make it work. Thanks so much for sharing all your terrific ideas. Cheers, Caroline
Almond milk on my oatmeal. Sauté grape tomatoes in olive oil, salt & pepper and pour over scrambled eggs or veggie omelet. Elevates it to a whole new level. My fave!! Blueberries in sweet potato pancakes. Just mashed sweet potatoes & eggs for the pancakes, no white flour. Farro in Ina Garten’s “Charlie bird farro salad with pistachio’s” Yum! Homemade refried beans with onions sautéed in olive oil & garlic. Homemade breakfast cookies with almond butter, oat flour (I make it in my food processor) and a little honey. Most people think they’re too healthy to be good but I eat very little sugar so to me they’re a delicious treat! Still trying to like lentils 🤷♀️
Wow, wow, wow, Jeanie! What a great list. I’ve never heard of sweet potato pancakes but it sounds like a winner as do your other suggestions…and of course, if you’re a fan of Ina’s, I know you’re well-informed! I just love all your ideas and if you are looking for another super simple, super healthy almond cookie recipe, you might check out my video on spanish almond cookies, “almendrados”. Same idea but no flour needed. Keep on that healthy journey, sounds like you are well down the path! Thanks so much for sharing your ideas with the rest of us. Cheers, Caroline
I just made lentil soup this weekend. Sourdough bread with it. I love avocado on Ezekiel toasted. Oatmeal is another favorite, I make baked oatmeal too with less sugar & butter using applesauce, adding in walnuts and apple or peaches blueberries etc. I like your list.
Hi Ingrid and thanks for joining in the conversation. Your ideas all sound tasty, especially the baked oatmeal idea. I’ll have to give it a try since it’s apple season and we have a few trees that are ready to harvest! Cheers, Caroline
I started yesterday. I had a spring green salad with feta, grape toms. Red onion, peppers, artichoke and kalamata olives . Protein was a semi hard egg. Olive oil salad dressing. Salads are not my favorite food. So I ate a small portion. So I ate the rest for breakfast. With another egg. Today it will be veggies roasted. With brown jasmine rice and a few beans, I hope I’m doing ok.
Great for you, Dizzie. It sounds like you are totally heading in the rioght direction! Keep it up, I know you’ll start to feel the difference and enjoy it all! Cheers, Caroline
Hi Amy - Sorry it took a day to respond. I’ve been super busy at the farm, harvesting and pickling radishes today and doing a little “test kicthen” stuff. Thanks for your positive comment, I always appreciate hearing from people that my videos are helpful to them. Cheers, Caroline
I use EVOO to make my raspberry vinaigrette, I make almond milk, I make a Buddha bowl with whole grains, I halve up grape tomatoes toss and sauté them with chopped up red onion and mushrooms, I make salmon burgers, I mash up blueberries with other berries and stir them into plain Greek yogurt add a bit of honey then freeze for a treat, I make avocado salsa, skip the lentils and beans cause I eat them like everyone else does - stewed, Water? Teas, fruit infused, with some lemon & cucumber. I also really like sparkling water
I am really enjoying and learning from your videos. You explain things in a way to make it simple to understand why to put things together. I live in a small retirement flat and you have shown a way of eating that does not need a long list of items or a lot of storage .I wonder if you will do short weekend courses one day or tours around the market.
Hi Jen and thanks so very much for your lovely comments! It means a lot to me to hear from you. I don’t provide any market tours or courses but if you are ever in the Alicante area, I’d be happy to get together for a cup of coffee or a glass of…well, you know! And you’ve given me a good idea to shoot a visit to the market, I’ll just have to convince George to be a camera man for a day! Cheers, Caroline
I simply love your channel❤️ You are so inspiring and your post's are reminding me to stay on top of diversifying my diet, which Ibelieve we all need a reminder of occasionally. As for your superfood list, I love; olives sweet potatoes beets apples pears mushrooms herbs walnuts oranges sesame paste (tahini)
Jo, you are so kind to send me such a positive comment. What a great way for me to start my day. I’ll be energized to work harder and do better! It’s a real challenge but I feel like I am growing and improving every day in both how I eat and how I share that journey with you. Best of luck with your own adventures in healthy eating! Cheers, Caroline
Hi Ann - I really appreciate that you took the time to send me a positive message! Welcome to my channel. I’m so glad my videos are helpful. I’ll keep trying to create videos that might make it easier for you to keep eating the Mediterranean way every day. Cheers, Caroline
I love your videos! You seem so sincere and excited about the Mediterranean diet, and you inspire me to do it better every day. Thanks so much for your efforts that seem effortless 👏👏👏💜💜
Hey Debbie, you can’t imagine how good it makes me feel to read your comment. I really hope my information helps you find fun ways to stay healthy in the kitchen! Cheers, Caroline
These videos are super helpful... I've gone through so many videos which only focus on the "diet" part of Mediterranean eating and less on the simple pleasure on consuming such flavorful food, it's a bit disheartening. What I struggle most with is to find inventive ways of using the ingredients, so I really enjoy all your simple tips.
Thanks so much for the comment, Barbs. I’m so glad you see it the same way. It’s not really a “diet” in the typical understanding of the word. It’s a way of eating every day that’s just healthy for you and, for me, it eventually led to a lifestyle that’s healthier too. And happier! I’m working on some themes about simple ways to get inventive. Spices are my total go-to, so there’ll be more about that as time goes! Stay tuned and thanks again for contributing to the channel with your insight. Cheers, Caroline
Hola everybody! Most super foods (the ones that are packed with nutrient-dense “good for you” stuff) also happen to be some of the most affordable ways to get the most bang for your buck at the grocery store. I’m always happy when I find these healthy ingredients on sale, so keep your eyes out so that you can stay on track with your health AND your budget. Win win for everybody! XO Caroline
I just started watching your videos. One of your favorites is mine: avocado toast. Of course, add a avocado to Any sandwich (not just BLT) makes a better sandwich! Same with salads. Almond in Trailmix, handy snack! Almonds are also good in salads. Other berries are good super foods too: in yogurt for breakfast or a afternoon snack.
Hi Linda! I LOVE all your ideas and agree completely that avocado makes just about anything better. Thanks so much for adding your ideas to the conversation. I really appreciate it. Cheers, Caroline
I just started watching your channel... I absolutely love it! I do have a couple questions..... what type herbs and veggies do you grow? Also when you fry in olive oil, do you re-use the oil or throw it out?? Also what kind of Chile peppers do you fry? I would love to grow my own here in Texas. You are a wealth of knowledge. Thank you for making these videos.
Hi Kimber! Thanks for your comments., I really appreciate your support. It gives me the motivation to keep it up. As far as herbs go, while we have (literally) 100’s of wild rosemary plants all over the farm so I don’t need to grow those, I have a little kitchen garden (I think it shows up in the Squash soup video and actually the Welcome to my Channel video) where I grow tons of sage, oregano, thyme and bay leaves. Basil (my favorite! I wish I could wear it as a perfume) I grow in the little greenhouse. Saffron is a must so I have that on hand and sumac, I love love love it. As far as chili peppers go, I grow padron (typical in Spain and not often spicy - you can watch that video for fun too) and paprika (pimenton) is a constant here in hot and mild versions.but my personal collection includes aleppoo chili, marash chili and urfa chili since I love a bit of spice (who doesn’t? although in Spain, not so much). Olive oil for frying, strain it and reuse it a few times before tossing it (but don’t put it in the mulch pile…) You should be able to tell in the taste of the things you fry but health-wise, it will retain some of its healthy qualiities for a few uses just as long as it doesn’t get too hot (oh, if you haven’t watched the olive oil course videos, try those too). I didn’t mean for this to be so long and didn’t mean to push so many videos, but…you’ll find these thoughts in them and maybe some other ideas you’re thinking about. Best of luck with your gardening. Texas weather and Spain is similar I think. Hey, I’ve a;ready planted my spring potatoes and garlic so you should be able to do that too! Stay healthy and keep eating the Mediterranean (or Texan in your case!) way every day!
@@mediterraneanminutes Thank you so much..This will be my first garden that actually wasn't just herbs and tomatoes. Its kinda scary because it gets so humid and hot here. I would love to have some wild native herbs. you are very lucky. Thanks for the recommendations. You are the sweetest.
@@mediterraneanminutes Thank you for this info. I’ve always wondered about cooking with EVOO. We’re always told not to cook with it, just use it on salads. I also worry about reusing it to cook with if it might cause more harm than good if it goes bad somehow. I used to cook my eggs in EVOO, but switched to using butter for this reason. I know someone that was born and raised in Italy, but recently moved here to the States. She cooks everything in EVOO, even coats her food in EVOO and throws it on the grill. She doesn’t seem to have a fear of it at all. Maybe the reason Americans are so unhealthy is we have a lot of improper food myths we believe. 🤔
Hey, thanks so much for contributing to the conversation with your suggestions! They all sound great. I’m trying to introduce more turmeric and ginger into my own diet too so I”m on the hunt for recipes that feature both together. I really appreciate your comment. I’m sure it will encourage others too to dig deep for ideas about best ingredients to add to the mix.
I don't love the term "super foods" but you handled it well. I agree with the problems in finding great fresh ingredients. Also love EVOO, but the consistently best one we have in the US (that I know of) is California Olive Ranch. It's just good, but not amazing. Some of my other favorite fresh whole ingredients (aside from some of yours)--and to those reading--I have been following the Mediterranean way of eating (in the US) for going on 3 years: plain whole milk yogurt (or Greek style) (for breakfast with berries, nuts, and granola; in sauces or salads, in smoothies); whole wheat sourdough (bread crumbs and as stale bread in soups and salads; toast; with soup or some main dish); sweet potatoes (in soups, with fish--may be my favorite; in a stir fry); eggs (so many ways to use).
Hi Jay. I just knew I could count on you for all great ideas. Thanks and I know other viewers will too. BTW, I agree that California Olive Ranch is also a good suggestion, they’re easily available and quality stuff. I know the folks there from my time as editor of The Olive Oil Source years ago. You might also be interested in checking out the Olive Oil Source online availability. I can vouch for first-rate quality (and the 10-year Balsamic is the best I’ve ever had!).
Fruits in smoothies, legumes in curries, avocados on toast and hummus on sandwiches, almond flour tortillas for bread, fruit on oatmeal and gluten-free cereal, fruit on yogurt, fruit infused water, warm herbal teas, asparagus in tortillas with sautéed vegetables, on and on… cheers 🌺🍀🥰❤️
Happy New Year Caroline and thank you for always keeping me motivated to continue with the Mediterranean way of eating. Just wish I could do it in Spain😉
HI Adrianna - And thanks for the question. A few others have asked too. Before I moved to Spain, I had an embarrasingly large library of cookbooks which all went to the public library when we moved. Now I keep things to a minimum and brought just a small box of favorites with me, the original Sliver Palate, the Zuni Cafe cookbook and a few other treasures. I’m a fan of Love & Lemons books, Yotam Ottolenghi’s books (although they are more inspiration than actual implementation since they tend to be a little detailed), America’s Test Kitchen.And BTW, if you want to see a list of recommended ones, you can click on the link to Recommended Reading in my Amazon storefront at www.amazon.com/shop/mediterraneanminutes. Cheers, Caroline
Thank you for your videos. They are really inspirational. You stole one of the ways I use superfoods. Guacamole, but the Mexican way, with chopped onion, tomatoes, parsley and lots of lime juice. Also, hummus sandwich. That's all I could think of right now!
Hi Jennie and thanks so much for contributing to my channel with your comment! Guac and hummus are both excellent healthy recipes for snacks and side dishes. For me, hummus is a little more available because garbanzo beans are always a great affordable option…and avocados, well whenever I can get them at a reasonable price, we love to make guac but you also might take a look at my recent short about sweet pea guacamole. It’s a pretty tasty option too!and so funny that it tastes almost exactly the same!
Totally agree! I only learned it after moving here and now I do it almost every day with a toasted baguette for breakfast, the classic tostada con tomate (and EVOO of course!)
A couple other thoughts: other super foods: I keep a constant bowl of apples and oranges at all times to grab--often microwave an apple with cinnamon (cheap and available entire year); sweet potatoes--basis for many stews and with rice and sauces; mushrooms (canned)--not enough ways to serve these; green beans (canned) amazing in so many dishes and on their own (casseroles, soups, stews, with pearl onions)--another one of god's gifts; canned corn and carrots--same uses as green beans--cheap idea: buy Jiffy corn meal box (50 cents), add a can of corn--you have amazing corn bread.
4:24 in another video you mentioned putting protein in a shake or smoothie when I went to look at protein there are so many and I have no idea which one to choose. Could you help me out there please? Thank you.
Hey Emma - I found the original question you mentioned. Sorry I didn't get to it before answering the other one. And truth be told, I've been a bit distracted. George ended up in the emergency room last Saturday and spent 3 days in hospital so I got a bit behind on answering comments. We are back home and I am back at work so I hope in the future in you have questions, my answers will happen faster!
Thank you so much for sharing your wisdom on the Mediterranean way of eating. My doctor very recently recommended this plan for me to follow so I am super newbie! I would really love to grow my own herbs indoors, and was wondering if you had any advice for someone who lives in the great state of Illinois...close to the wintery Chicago Lake Michigan? Lol I look forward to hearing from you! Thank you again for all of your information, I will be following closely.
Hey Wendy! What a coincidence...I grew up on the wintery shores of Lake Huron so we are almost relatives! It's great to hear you're going to start eating the Mediterranean way every day. Good for you! Try some window herbs over winter. Rosemary and oregano might grow best, they are pretty hardy. Basil will work for a while but might peter out but you can always freeze it fresh with olive oil in ice cubes and add it to soups or stews or sauces when you want to. I've done that many times and I love the convenience of it. Mostly have fun with this new style of eating and best of luck!
Absolutely! Full fat Greek yogurt is the most common but if you do not want to eat any animal-fats, then you can try fat-free or reduced fat. Just makes ure you are buying abrand that does not add anything else is place of the fat (like flavorings, sugar, or other sweeteners). I like Fage and I know it’s available both here in Spain and in the US as well.
I need help. I am having another bout with high cholesterol. This diet fits alot to what I need, however, I have issues with my gut and anything with gluten makes me bloat..I stopped eating bread years ago and I only eat jasmine rice. I'd like simple/fast meals because I still have to cook for my husband. Any ideas would be appreciated..
Hi Jacque, while I'm not a dietician, it sounds like you are already on the right path, eliminating gluten-based products. I am very familiar with the benefits of olive oil as it relates to cholesterol so am comfortable in saying that using it as a fat in your diet would be in the right direction too. I totally agree with you about simple and fast...I'm a big believer and most often have a quick grilled fish and lots of veggies for dinner (although gluten is not a problem for me and I can enjoy whole grains). The beauty of this way of eating is that it is very adjustable to your individual needs. You might enjoy another RUclips channel I follow called Downshiftology. I don't know her and have no connection, but her own dietary restrictions might match some of yours and maybe her channel would be helpful to you. Best of luck, Caroline
Educational, Great and helpful Tutorial. Simplicity and nutritional the way to go. Thank you for sharing. Greetings from Singapore 🌹🌹🌹 Edith, a happy and appreciative Subscriber.
HI Susie - This is a great question! I learned about this very typical Spanish way to grate a tomato from chef Jose Andres. I usually grate it over a cutting board with the little well around the outside to catch the liquid, or just set the grater in a small cookie sheet. If the seeds bother you, then after you cut it in half, squeeze the tomato a bit to remove the seeds first. If you want to see me do this in action, you can see the answer in my video about butter beans at this link: ruclips.net/video/v_L4KMv4ick/видео.html. And the final option, if you are living in Spain, is just to buy it at the grocery store where it’s sold already grated and ready to go! Cheers, Caroline
I just started the Mediterranean diet for health reasons this past week. I actually love the foods on it. I don’t really miss the beef bc I like fish and chicken more. I’m flummoxed by what to serve meat loving guests thought. My family is meat & potatoes. A salad to them is mainly lettuce and Ranch dressing. And eating out with friends means picking everything ala Carte. At home I discovered I like the simple preps of cooking with EVOO INSTEAD OF BUTTER, and w/o egg or crumbs. Like eggplant. And using fresh herbs. Never did that before.
Good for you! I hope the lifestyle change works for you. As far as meat goes, you can always start slow to introduce less meat to the family. I like to build a flavorful bean stew with a chunk of bacon (you might be interested in my video about how to make it), and a little meat goes a long way to build that meaty flavor without actually using alot of meat. Another trick I use a lot is to start with a “meaty, chewy” whole grain like barley or farro (if you can find it) and saute a mix of mushrooms which really flavors up like a meat dish would. George often comments that it really tastes like meat. And I love hearing that you’re into herbs and spices. No better way to make a new way of eating interesting than to experience with lots and lots of layers of flavor from spices. When I’m not sure how to spice things up, I just starting adding herbs that compliment each other and spices in the cupboard and keep tasting until I’m happy with it. And mostly, it’s always fun to have fun in the kitchen! One of my favorite things to do. So, great good luck to you. I really believe that the more you eat the Mediterranean way every day, the more the people around you will start to enjoy it too. And maybe change their ways without even realizing it!
Great idea, Arlet! I’ll work on it. In the mean time, you might want to check out some of the other bean recipes I’ve published on the channel, including two of my favorites, butter beans dressed with fresh tomato sauce and another featuring white beans with 3 sauces. George is addicted to the beans I feature in the pork and beans recipe, he makes it almost every week (minus the pork and over the stovetop instead of firing up the grill). Thanks alot for joining in the conversation with your ideas. I’m always happy to hear them! Cheers, Caroline
BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3
For a super tasty start to the day. Greek yogurt , flax seed ground, chopped almonds for crunch a little mixed seeds or ground nuts if your choice with zest and juice if a lemon. Fruit on the side of your choice. Yummy.
Sounds great, Sara! I’ll be back at the same type of breakfast as soon as this vacation in Paris, filled with croissants, cheese and chocolate, is over tomorrow! Cheers, Caroline
I'm Polish but since my husband and I are living in Germany, and our climate is a bit colder here we have had to adjust the Mediterranean diet accordingly. Eating to many raw meals made us feel cold. Access to fresh sea food is very limited but we try to get as much fresh products as possible. Our rule is no food from the factory only food from the field and farm :-)
Here's my happy 10.
1.Olive oil - replacement for butter, salad dressing, cooking oil. We cannot get enough of it! It feels so healthy and satisfying to consume olive oil 3 times a day. In the restaurant I always ask for some olive oil to drizzle it on my food.
2. Greens everywhere. In Poland we top everything with either chopped parsley or dill, chives in season. Now I always try to have some of these fresh herbs around. I top sandwiches with it, vegetable soups, and garnish all meals so they look appealing. I try to eat a simple green salad everyday as a side dish. Green smoothie is an option too.
3. Avocado - as a chocolate dessert (blend it, add some cocoa powder and maple syrup and your chocolate cream is ready. Add some coconut oil if you want to use it as a frosting - it will harden after refrigerating), as a bread spread - I add chopped tomatoes and fresh chives on the top of a toast - yummy! Salad ingredient.
4. Whole grains - I bake my own rye bread with sauer dough and nothing complements it better than extra virgin olive oil, we use kasha (buckwheat, barley grains) and quinoa as a salad ingredient to make it more fulfilling, also whole grain pasta.
5. Flax seeds - bread dough ingredient, oatmeal ingredient, salad ingredients.
6. Oven baked veggies - cauliflower, sweet potatoes, potatoes, carrots, paprika, eggplant, zucchini, pumpkin. We always choose different mix and put these baked with olive oil veggies on a crunchy green salad, add some nuts and enjoy it. Leftover eggplant is perfect as a bread spread. You only need to blend it, perhaps season it, serve it on a bread with a slice of tomato and red onion rings. Third way is to eat baked veggies as a snack.
7. Beans - as a separate dish like you have shown it, in a tomato sauce, as a ingredient of vegetable Barszcz - red beet soup - beans make it more fulfilling, as a salad ingredient, or "vegan lard" - a bread spread. Beans are blended with oregano and fried onions and apple - that's a polish thing 🤭🤭🤭
8. Seafood and fish - we are eating a lot of cod, herring, salmon and shrimp. Fresh salmon is available everywhere. Last time we have barbecued a whole traut in order to avoid eating sausages and meat and it turned out so good that our friends were stealing it from our plates.
9. Tomatoes - grated on a sandwich is my absolute favorite breakfast dish, as an ingredient of salads, chopped as a ingredient of rice with vegetables.
10. Tahini - sesame paste, as an ingredient of hummus which we can't get enough of, as a bread spread - we toast bread add tahini, add raw honey and sprinkle of salt - amazing! Third thing we use it as a salad dressing along with oliveoil and Aceto Balsamico. It pairs really well with baked cauliflower.
I could go on and on... 🤗❣️
Hi again Selene! And so nice to hear from you. Thanks thanks thanks for your personal top 10 list. I’ know it will be helpful to me and I bet alot of other viewers that live in colder climes will be too. I love the ideas about beet soup and beans with onions and apples. Yum! About availability, I get it. I grew up in Michigan where fresh veggies and fish were harder to come by in the winter months, but there is always around it. Frozen works just fine and whatever is available in season usually covers the basics along with the standard pantry staples.
Just getting started. Thanks for the great tips😊
1) EVOO: whatever I cook that day--evoo goes in or on it--period: salad; eggs; bread; beans; soup--evoo is there for me; (also--I think of Olives as a superfood as well--they can be used everywhere);
2) nuts (usually peanuts or sunflower seeds--due to expense and availability)-salads no. 1 use, but also for soups and stir frys--and raw--and peanut sauce--to top egg rolls--or use with bananas;
3) grains--bread/rolls/toast/biscuits--I toast every slice of bread that comes through my house--it extends the shelf life by up to a month or more (yes, I toast an entire loaf as soon as it comes in the door)--I am trying to bake more of my own bread in dutch ovens--must use fresh within 3-4 days--or slice and freeze;
4) tomatoes--key is canned/jarred--paste, diced, sauce, whole--often with different herbs/cheeses already in the can--can put on pasta, but great to enjoy in salsa and in cold gazpacho, and hot soups;
5) seafood: fresh is expensive--so I am very big on canned tuna (look for sales and stock up)--can eat a can for lunch on crackers or toast, mix with cut olives and evoo for a treat, anchovies on a salad or dish in need of saltiness, canned salmon patties (pan fried in evoo);
6) blueberries: no. 1 way to eat--cup of blueberries for bkfast topped with 2-3 tablespoons of vanilla pudding (readymade pudding--cheap at grocery--tastes like pastry cream), mixed into banana bread, good on salads (check each day and remove the ones that go beyond freshness to keep the rest fresh for a long time--up to a month or more);
7) avocados--I wait for sales and buy several packages of already made guacamole in a vacuum sealed package--stays fresh as long as you do not open the package--then use quickly on avocado toast or with chips (before browning occurs);
8) lentils: God's gift to man (we don't recognize or use these enough)--easy soups, in salads, with couscous, mashed and spread on toast; made into a hummus (in place of chickpeas);
9) beans: so many ways: chili, mashed, hummus, in salads, soups, refried, burritos, with rice, favorites: pintos (the best), giant butter beans (so creamy), kidney, black, cannellini, garbanzo--amazing tapas (we should use more);
10) water: carry a bottle with you at all times; basis for all kinds of amazing teas/chocolate drinks/smoothies--I make my own herbal teas with fruit juices to boost immunity and sip throughout the day. dts/usa
Wow, wow, wow! Thanks for your Thanksgiving gift today. What a wonderful and thoughtful response to this shared challenge. It sounds like you are a veteran of eating healthy and know lots of clever and cost-effective ways to make it work. Thanks so much for sharing all your terrific ideas. Cheers, Caroline
I found your video several months ago. What a difference this way of eating makes! I love your videos to show me different ways to make recipes! 😋
Wow Tam, thanks so much for the great comment. It's always really nice to know this way of eating works for you too! Cheers, Caroline
Almond milk on my oatmeal. Sauté grape tomatoes in olive oil, salt & pepper and pour over scrambled eggs or veggie omelet. Elevates it to a whole new level. My fave!! Blueberries in sweet potato pancakes. Just mashed sweet potatoes & eggs for the pancakes, no white flour. Farro in Ina Garten’s “Charlie bird farro salad with pistachio’s” Yum! Homemade refried beans with onions sautéed in olive oil & garlic. Homemade breakfast cookies with almond butter, oat flour (I make it in my food processor) and a little honey. Most people think they’re too healthy to be good but I eat very little sugar so to me they’re a delicious treat! Still trying to like lentils 🤷♀️
Wow, wow, wow, Jeanie! What a great list. I’ve never heard of sweet potato pancakes but it sounds like a winner as do your other suggestions…and of course, if you’re a fan of Ina’s, I know you’re well-informed! I just love all your ideas and if you are looking for another super simple, super healthy almond cookie recipe, you might check out my video on spanish almond cookies, “almendrados”. Same idea but no flour needed. Keep on that healthy journey, sounds like you are well down the path! Thanks so much for sharing your ideas with the rest of us. Cheers, Caroline
Love your channel!! Relaxing and enjoyable!👍
Thanks, Pat. It’s very nice to have you join in the conversation. Welcome to my channel! Happy healthy holidays, Caroline
I just made lentil soup this weekend. Sourdough bread with it. I love avocado on Ezekiel toasted. Oatmeal is another favorite, I make baked oatmeal too with less sugar & butter using applesauce, adding in walnuts and apple or peaches blueberries etc. I like your list.
Hi Ingrid and thanks for joining in the conversation. Your ideas all sound tasty, especially the baked oatmeal idea. I’ll have to give it a try since it’s apple season and we have a few trees that are ready to harvest! Cheers, Caroline
@@mediterraneanminutes BTW love your mid west ? Accent. 🙂
@@ingrid2543 ha ha ha, you nailed it! Can't get that Michigan out of me no matter where I live!
@@mediterraneanminutes I worked with a doctor from Ann Arbor here in PA and he had that accent. Love it.
@@ingrid2543 I lived in Michigan until I graduated from UM in Ann Arbor and moved to California over 40 years ago! I guess some things just stick!
I started yesterday. I had a spring green salad with feta, grape toms. Red onion, peppers, artichoke and kalamata olives . Protein was a semi hard egg. Olive oil salad dressing. Salads are not my favorite food. So I ate a small portion. So I ate the rest for breakfast. With another egg. Today it will be veggies roasted. With brown jasmine rice and a few beans, I hope I’m doing ok.
Great for you, Dizzie. It sounds like you are totally heading in the rioght direction! Keep it up, I know you’ll start to feel the difference and enjoy it all! Cheers, Caroline
Another good video thankyou caroline 😊
Hi Angela - Great to hear from you again and glad you liked it! Thanks much, Caroline
Another great video. I really like this style of video that you create. I look forward to reviewing more of your recipe type videos too.
Hi Amy - Sorry it took a day to respond. I’ve been super busy at the farm, harvesting and pickling radishes today and doing a little “test kicthen” stuff. Thanks for your positive comment, I always appreciate hearing from people that my videos are helpful to them. Cheers, Caroline
Great idea to share ways to use superfoods in our diet! I love chickpeas, I use them in hummus, roast them for snacks, and add them to green salads.
Thanks, Alex for adding your great idas about chickpeas to the conversation. They are so versatile and affordable, I love them too! Cheers, Caroline
Thank you for sharing these ideas! 😊
Hi Heather! I’m really glad you found my channel too, I hope it helps ou on your own healthy journey! Cheers, Caroline
I use EVOO to make my raspberry vinaigrette, I make almond milk, I make a Buddha bowl with whole grains, I halve up grape tomatoes toss and sauté them with chopped up red onion and mushrooms, I make salmon burgers, I mash up blueberries with other berries and stir them into plain Greek yogurt add a bit of honey then freeze for a treat, I make avocado salsa, skip the lentils and beans cause I eat them like everyone else does - stewed, Water? Teas, fruit infused, with some lemon & cucumber. I also really like sparkling water
What a super list and terrific ideas, Jessica. Thanks so much for sharing them with us! Cheers, Caroline
I am really enjoying and learning from your videos. You explain things in a way to make it simple to understand why to put things together. I live in a small retirement flat and you have shown a way of eating that does not need a long list of items or a lot of storage .I wonder if you will do short weekend courses one day or tours around the market.
Hi Jen and thanks so very much for your lovely comments! It means a lot to me to hear from you. I don’t provide any market tours or courses but if you are ever in the Alicante area, I’d be happy to get together for a cup of coffee or a glass of…well, you know! And you’ve given me a good idea to shoot a visit to the market, I’ll just have to convince George to be a camera man for a day! Cheers, Caroline
I simply love your channel❤️ You are so inspiring and your post's are reminding me to stay on top of diversifying my diet, which Ibelieve we all need a reminder of occasionally.
As for your superfood list, I love;
olives
sweet potatoes
beets
apples
pears
mushrooms
herbs
walnuts
oranges
sesame paste (tahini)
Jo, you are so kind to send me such a positive comment. What a great way for me to start my day. I’ll be energized to work harder and do better! It’s a real challenge but I feel like I am growing and improving every day in both how I eat and how I share that journey with you. Best of luck with your own adventures in healthy eating! Cheers, Caroline
This is just the advice I needed to help get me started!! Thank you!!
Hi Ann - I really appreciate that you took the time to send me a positive message! Welcome to my channel. I’m so glad my videos are helpful. I’ll keep trying to create videos that might make it easier for you to keep eating the Mediterranean way every day. Cheers, Caroline
I love your videos! You seem so sincere and excited about the Mediterranean diet, and you inspire me to do it better every day. Thanks so much for your efforts that seem effortless 👏👏👏💜💜
Hey Debbie, you can’t imagine how good it makes me feel to read your comment. I really hope my information helps you find fun ways to stay healthy in the kitchen! Cheers, Caroline
I, too, just found your channel and LOVE it-THANK YOU!
Hi Vanessa, and thanks for your note. It’s great to have you join me on my healthy adventure! Cheers, Caroline
These videos are super helpful... I've gone through so many videos which only focus on the "diet" part of Mediterranean eating and less on the simple pleasure on consuming such flavorful food, it's a bit disheartening. What I struggle most with is to find inventive ways of using the ingredients, so I really enjoy all your simple tips.
Thanks so much for the comment, Barbs. I’m so glad you see it the same way. It’s not really a “diet” in the typical understanding of the word. It’s a way of eating every day that’s just healthy for you and, for me, it eventually led to a lifestyle that’s healthier too. And happier! I’m working on some themes about simple ways to get inventive. Spices are my total go-to, so there’ll be more about that as time goes! Stay tuned and thanks again for contributing to the channel with your insight. Cheers, Caroline
Hola everybody! Most super foods (the ones that are packed with nutrient-dense “good for you” stuff) also happen to be some of the most affordable ways to get the most bang for your buck at the grocery store. I’m always happy when I find these healthy ingredients on sale, so keep your eyes out so that you can stay on track with your health AND your budget. Win win for everybody! XO Caroline
I just started watching your videos. One of your favorites is mine: avocado toast. Of course, add a avocado to Any sandwich (not just BLT) makes a better sandwich! Same with salads. Almond in Trailmix, handy snack! Almonds are also good in salads. Other berries are good super foods too: in yogurt for breakfast or a afternoon snack.
Hi Linda! I LOVE all your ideas and agree completely that avocado makes just about anything better. Thanks so much for adding your ideas to the conversation. I really appreciate it. Cheers, Caroline
I just started watching your channel... I absolutely love it! I do have a couple questions..... what type herbs and veggies do you grow? Also when you fry in olive oil, do you re-use the oil or throw it out?? Also what kind of Chile peppers do you fry? I would love to grow my own here in Texas. You are a wealth of knowledge. Thank you for making these videos.
Hi Kimber! Thanks for your comments., I really appreciate your support. It gives me the motivation to keep it up. As far as herbs go, while we have (literally) 100’s of wild rosemary plants all over the farm so I don’t need to grow those, I have a little kitchen garden (I think it shows up in the Squash soup video and actually the Welcome to my Channel video) where I grow tons of sage, oregano, thyme and bay leaves. Basil (my favorite! I wish I could wear it as a perfume) I grow in the little greenhouse. Saffron is a must so I have that on hand and sumac, I love love love it. As far as chili peppers go, I grow padron (typical in Spain and not often spicy - you can watch that video for fun too) and paprika (pimenton) is a constant here in hot and mild versions.but my personal collection includes aleppoo chili, marash chili and urfa chili since I love a bit of spice (who doesn’t? although in Spain, not so much). Olive oil for frying, strain it and reuse it a few times before tossing it (but don’t put it in the mulch pile…) You should be able to tell in the taste of the things you fry but health-wise, it will retain some of its healthy qualiities for a few uses just as long as it doesn’t get too hot (oh, if you haven’t watched the olive oil course videos, try those too). I didn’t mean for this to be so long and didn’t mean to push so many videos, but…you’ll find these thoughts in them and maybe some other ideas you’re thinking about. Best of luck with your gardening. Texas weather and Spain is similar I think. Hey, I’ve a;ready planted my spring potatoes and garlic so you should be able to do that too! Stay healthy and keep eating the Mediterranean (or Texan in your case!) way every day!
@@mediterraneanminutes Thank you so much..This will be my first garden that actually wasn't just herbs and tomatoes. Its kinda scary because it gets so humid and hot here. I would love to have some wild native herbs. you are very lucky. Thanks for the recommendations. You are the sweetest.
@@mediterraneanminutes Thank you for this info. I’ve always wondered about cooking with EVOO. We’re always told not to cook with it, just use it on salads. I also worry about reusing it to cook with if it might cause more harm than good if it goes bad somehow. I used to cook my eggs in EVOO, but switched to using butter for this reason.
I know someone that was born and raised in Italy, but recently moved here to the States. She cooks everything in EVOO, even coats her food in EVOO and throws it on the grill. She doesn’t seem to have a fear of it at all.
Maybe the reason Americans are so unhealthy is we have a lot of improper food myths we believe. 🤔
Berries
Sweet potatoes
Kale
Lemons
Beans
Quinoa
Green tea
Turmeric/ginger
Flaxseed
Broccoli/cauliflower
Hey, thanks so much for contributing to the conversation with your suggestions! They all sound great. I’m trying to introduce more turmeric and ginger into my own diet too so I”m on the hunt for recipes that feature both together. I really appreciate your comment. I’m sure it will encourage others too to dig deep for ideas about best ingredients to add to the mix.
@@mediterraneanminutes off the top of my head I know Golden Milk uses turmeric and ginger. Thanks for your informative context!
@@CallaLily40 Thanks, thanks. I’ll try it.
p⁰00⁰⁹⁰
Binge watching your terrific videos - 🙏 thank you
Thanks so much, Jo. I really appreciate hearing like you like them!
I don't love the term "super foods" but you handled it well. I agree with the problems in finding great fresh ingredients. Also love EVOO, but the consistently best one we have in the US (that I know of) is California Olive Ranch. It's just good, but not amazing. Some of my other favorite fresh whole ingredients (aside from some of yours)--and to those reading--I have been following the Mediterranean way of eating (in the US) for going on 3 years: plain whole milk yogurt (or Greek style) (for breakfast with berries, nuts, and granola; in sauces or salads, in smoothies); whole wheat sourdough (bread crumbs and as stale bread in soups and salads; toast; with soup or some main dish); sweet potatoes (in soups, with fish--may be my favorite; in a stir fry); eggs (so many ways to use).
Hi Jay. I just knew I could count on you for all great ideas. Thanks and I know other viewers will too. BTW, I agree that California Olive Ranch is also a good suggestion, they’re easily available and quality stuff. I know the folks there from my time as editor of The Olive Oil Source years ago. You might also be interested in checking out the Olive Oil Source online availability. I can vouch for first-rate quality (and the 10-year Balsamic is the best I’ve ever had!).
We
Fruits in smoothies, legumes in curries, avocados on toast and hummus on sandwiches, almond flour tortillas for bread, fruit on oatmeal and gluten-free cereal, fruit on yogurt, fruit infused water, warm herbal teas, asparagus in tortillas with sautéed vegetables, on and on… cheers 🌺🍀🥰❤️
Oh, I love it that you joined in the fun! And great ideas all. Thanks, thanks, thanks! Caroline
Happy New Year Caroline and thank you for always keeping me motivated to continue with the Mediterranean way of eating. Just wish I could do it in Spain😉
Carmen! Thanks so much for your supprotive comment! If you make it to Spain, drop in for a cafe or cortado anytime!
@@mediterraneanminutes it’s on my bucket list!
Me too! 😊
I’m curious if those are cookbooks behind you? Can you share some of your favorite cookbooks?
HI Adrianna - And thanks for the question. A few others have asked too. Before I moved to Spain, I had an embarrasingly large library of cookbooks which all went to the public library when we moved. Now I keep things to a minimum and brought just a small box of favorites with me, the original Sliver Palate, the Zuni Cafe cookbook and a few other treasures. I’m a fan of Love & Lemons books, Yotam Ottolenghi’s books (although they are more inspiration than actual implementation since they tend to be a little detailed), America’s Test Kitchen.And BTW, if you want to see a list of recommended ones, you can click on the link to Recommended Reading in my Amazon storefront at www.amazon.com/shop/mediterraneanminutes. Cheers, Caroline
Great list! Thank you.
Thanks for your comment. I really apprciate hearing from people!
Thank you for your videos. They are really inspirational. You stole one of the ways I use superfoods. Guacamole, but the Mexican way, with chopped onion, tomatoes, parsley and lots of lime juice. Also, hummus sandwich. That's all I could think of right now!
Hi Jennie and thanks so much for contributing to my channel with your comment! Guac and hummus are both excellent healthy recipes for snacks and side dishes. For me, hummus is a little more available because garbanzo beans are always a great affordable option…and avocados, well whenever I can get them at a reasonable price, we love to make guac but you also might take a look at my recent short about sweet pea guacamole. It’s a pretty tasty option too!and so funny that it tastes almost exactly the same!
@@mediterraneanminutes Sounds great, thank you!
I love how the Spaniards grate tomatoes - it's a game changer..!
Totally agree! I only learned it after moving here and now I do it almost every day with a toasted baguette for breakfast, the classic tostada con tomate (and EVOO of course!)
Try rubbing your toast with a garlic clove to take to another level. Enjoy
I’ve never heard of doing this. Oh I can’t wait to try it.
A couple other thoughts: other super foods: I keep a constant bowl of apples and oranges at all times to grab--often microwave an apple with cinnamon (cheap and available entire year); sweet potatoes--basis for many stews and with rice and sauces; mushrooms (canned)--not enough ways to serve these; green beans (canned) amazing in so many dishes and on their own (casseroles, soups, stews, with pearl onions)--another one of god's gifts; canned corn and carrots--same uses as green beans--cheap idea: buy Jiffy corn meal box (50 cents), add a can of corn--you have amazing corn bread.
Hi again Dana! You are a star!! Thanks so much for sharing all your ideas. I’m sure others will find them helpful too! Cheers, Caroline
4:24 in another video you mentioned putting protein in a shake or smoothie when I went to look at protein there are so many and I have no idea which one to choose. Could you help me out there please? Thank you.
Hey Emma - I found the original question you mentioned. Sorry I didn't get to it before answering the other one. And truth be told, I've been a bit distracted. George ended up in the emergency room last Saturday and spent 3 days in hospital so I got a bit behind on answering comments. We are back home and I am back at work so I hope in the future in you have questions, my answers will happen faster!
Thank you so much for sharing your wisdom on the Mediterranean way of eating. My doctor very recently recommended this plan for me to follow so I am super newbie! I would really love to grow my own herbs indoors, and was wondering if you had any advice for someone who lives in the great state of Illinois...close to the wintery Chicago Lake Michigan? Lol I look forward to hearing from you! Thank you again for all of your information, I will be following closely.
Hey Wendy! What a coincidence...I grew up on the wintery shores of Lake Huron so we are almost relatives! It's great to hear you're going to start eating the Mediterranean way every day. Good for you! Try some window herbs over winter. Rosemary and oregano might grow best, they are pretty hardy. Basil will work for a while but might peter out but you can always freeze it fresh with olive oil in ice cubes and add it to soups or stews or sauces when you want to. I've done that many times and I love the convenience of it. Mostly have fun with this new style of eating and best of luck!
@@mediterraneanminutes thank you so much!
Is plain Greek yogurt ok in the Mediterranean diet? I’m thinking it must be??? But should I use low fat of regular full fat?
Absolutely! Full fat Greek yogurt is the most common but if you do not want to eat any animal-fats, then you can try fat-free or reduced fat. Just makes ure you are buying abrand that does not add anything else is place of the fat (like flavorings, sugar, or other sweeteners). I like Fage and I know it’s available both here in Spain and in the US as well.
Thank you for your help!
I need help. I am having another bout with high cholesterol. This diet fits alot to what I need, however, I have issues with my gut and anything with gluten makes me bloat..I stopped eating bread years ago and I only eat jasmine rice. I'd like simple/fast meals because I still have to cook for my husband. Any ideas would be appreciated..
Hi Jacque, while I'm not a dietician, it sounds like you are already on the right path, eliminating gluten-based products. I am very familiar with the benefits of olive oil as it relates to cholesterol so am comfortable in saying that using it as a fat in your diet would be in the right direction too. I totally agree with you about simple and fast...I'm a big believer and most often have a quick grilled fish and lots of veggies for dinner (although gluten is not a problem for me and I can enjoy whole grains). The beauty of this way of eating is that it is very adjustable to your individual needs. You might enjoy another RUclips channel I follow called Downshiftology. I don't know her and have no connection, but her own dietary restrictions might match some of yours and maybe her channel would be helpful to you. Best of luck, Caroline
Educational,
Great and helpful Tutorial.
Simplicity and nutritional the way to go.
Thank you for sharing.
Greetings from Singapore 🌹🌹🌹
Edith, a happy and appreciative Subscriber.
Hi again Edith. Thanks for adding your comment to my channel. I really appreciate the compliment! Cheers, Caroline
How can one grate a tomato? Seems impossible because of its seeds and liquid inside.
HI Susie - This is a great question! I learned about this very typical Spanish way to grate a tomato from chef Jose Andres. I usually grate it over a cutting board with the little well around the outside to catch the liquid, or just set the grater in a small cookie sheet. If the seeds bother you, then after you cut it in half, squeeze the tomato a bit to remove the seeds first. If you want to see me do this in action, you can see the answer in my video about butter beans at this link: ruclips.net/video/v_L4KMv4ick/видео.html. And the final option, if you are living in Spain, is just to buy it at the grocery store where it’s sold already grated and ready to go! Cheers, Caroline
I just started the Mediterranean diet for health reasons this past week. I actually love the foods on it. I don’t really miss the beef bc I like fish and chicken more. I’m flummoxed by what to serve meat loving guests thought. My family is meat & potatoes. A salad to them is mainly lettuce and Ranch dressing. And eating out with friends means picking everything ala Carte. At home I discovered I like the simple preps of cooking with EVOO INSTEAD OF BUTTER, and w/o egg or crumbs. Like eggplant. And using fresh herbs. Never did that before.
Good for you! I hope the lifestyle change works for you. As far as meat goes, you can always start slow to introduce less meat to the family. I like to build a flavorful bean stew with a chunk of bacon (you might be interested in my video about how to make it), and a little meat goes a long way to build that meaty flavor without actually using alot of meat. Another trick I use a lot is to start with a “meaty, chewy” whole grain like barley or farro (if you can find it) and saute a mix of mushrooms which really flavors up like a meat dish would. George often comments that it really tastes like meat. And I love hearing that you’re into herbs and spices. No better way to make a new way of eating interesting than to experience with lots and lots of layers of flavor from spices. When I’m not sure how to spice things up, I just starting adding herbs that compliment each other and spices in the cupboard and keep tasting until I’m happy with it. And mostly, it’s always fun to have fun in the kitchen! One of my favorite things to do. So, great good luck to you. I really believe that the more you eat the Mediterranean way every day, the more the people around you will start to enjoy it too. And maybe change their ways without even realizing it!
👍🌹
Thanks for your vote of confidence!!!
Caroline, I would love a video on many of the ways you use beans 🫘. It would help me out a lot
Great idea, Arlet! I’ll work on it. In the mean time, you might want to check out some of the other bean recipes I’ve published on the channel, including two of my favorites, butter beans dressed with fresh tomato sauce and another featuring white beans with 3 sauces. George is addicted to the beans I feature in the pork and beans recipe, he makes it almost every week (minus the pork and over the stovetop instead of firing up the grill). Thanks alot for joining in the conversation with your ideas. I’m always happy to hear them! Cheers, Caroline
@@mediterraneanminutes great ideas, thank you so much!