Mediterranean Egg Wrap

Mediterranean Egg Wrap

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Mediterranean Egg Wrap

Mediterranean Egg Wrap


  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 1 Serving 1x

Description

This Mediterranean Egg Wrap is a mix between an omelet and a breakfast burrito but it is so much better than both of those! Plus, it packs in 31 grams of protein per serving!


Ingredients

Units Scale
  • 3 Eggs
  • 1 Tbsp Greek Yogurt
  • 2 Tbsp Unsweetened Soy Milk
  • 2 tsp Olive Oil
  • 3 Tbsp Red Bell Pepper, diced
  • 1 oz Baby Bella Mushrooms
  • 1/4 cup Raw Baby Spinach
  • 3/4 oz Cheddar Cheese, grated
  • 1 Whole Wheat Tortilla

Instructions

  1. Heat a nonstick skillet to medium heat. Add 2 tsp olive oil.
  2. When the pan is heated up, add the peppers and mushrooms and sautee for 1-2 minutes until the mushrooms are nicely browned.
  3. Next add a handful of spinach and sautee for 1 minute.
  4. While the spinach and veggies cook, whisk up the eggs, milk, Greek Yogurt and salt and pepper in a bowl.
  5. Then, pour the egg into the pan, over top of the veggies. Give the pan a little shake to spread the eggs out evenly.
  6. Place the tortilla on top of the egg mixture and allow to cook for 4-5 minutes.
  7. After 5 minutes, run your spatula around the outside edge of the egg to make sure it will easily release and that it is cooked through.
  8. Using a large spatula, flip the mixture over so that the tortilla is now on the bottom. Add the grated cheese and allow the tortilla to brown for 1 minute.
  9. Finally, roll or fold the tortilla egg up. I find that folding into thirds like a letter works well. Then, give the roll up a little press with your spatula to fully crisp the bottom.
  10. Now, slide it onto a plate, cut in half on a diagonal and dig in!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Skillet
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 461
  • Sugar: 2g
  • Sodium: 364
  • Fat: 25g
  • Carbohydrates: 27g
  • Fiber: 4g
  • Protein: 31g
  • Cholesterol: 580mg

Keywords: Eggs, Egg Wrap, Mediterranean, High-Protein

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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad
Mediterranean Panzanella Salad
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Mediterranean Panzanella Salad

Mediterranean Panzanella Salad


  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x

Description

Fresh veggies, sourdough croutons, feta and vinaigrette, savory, sweet, and crunchy Mediterranean Panzanella Salad.


Ingredients

Scale

Salad

  • 1 pinch Pint Cherry Tomatoes, sliced in half lengthwise
  • 1 Large Cucumber, peeled, seeded & diced into 1- inch pieces
  • 1 Yellow Bell Pepper, seeded and diced into 1-inch pieces
  • 1 Orange Bell Pepper, seeded and diced into 1-inch pieces
  • 1/4 cup Kalamata Olives, sliced in half lengthwise
  • 1/4 cup Basil, juilenned
  • 1/4 cup Feta Cheese
  • 4 Slices Sourdough Bread, diced into 1-inch pieces
  • 1/2 cup Olive Oil

Vinaigrette

  • 1/2 tsp Dijon Mustard
  • 1 tsp Minced Garlic
  • 1 tsp Honey
  • 3 tbsp Red Wine Vinegar
  • 4 tbsp Olive Oil
  • 1/2 tsp Kosher Salt
  • 1/4 tsp Ground Black Pepper

Instructions

Make the Vinaigrette
  1. Combine all ingredients into a mason jar or small bowl. With the lid on, shake the mason jar to mix together, or whisk together in the bowl. Set aside.
 
Make the Salad
  1. Heat a large saute pan over medium heat. Add 4 tablespoons olive oil to pan. Add the bread cubes to the pan and cook until golden brown, tossing occasionally. Remove from heat and all to cool.
  2. In a large bowl, add the tomatoes, bell peppers, basil, feta, cucumber and olives. Next add the bread cubes to the veggies.
  3. Mix the vinaigrette one more time then pour half of the dressing over the salad. Stir the salad together with a large spoon.
  4. Taste the salad and add more of the vinaigrette if needed. Enjoy!

Notes

*Make this salad your own, add your favorite veggies, cheese and enjoy!

  • Prep Time: 15
  • Category: Salad, Sides, Lunch, Dinner, Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 302
  • Sugar: 2g
  • Sodium: 436mg
  • Fat: 25g
  • Carbohydrates: 17g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 4mg
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Discover 5 Reasons to Eat the Mediterranean Way

Have you heard of the Mediterranean eating pattern and wondered if it actually lives up to the hype? Well, researchers, doctors and dietitians talk it up as one of the healthiest, and most sustainable eating patterns in the world. Plus, US News & Health has ranked it #1 for the past 6 years in a row.

Let’s dive into the top 5 reasons you should give the Mediterranean eating pattern a try!

#1. Protects Your Heart – A ton of research has been done on the Med pattern and heart health. And study after study continues to back up the facts, the foods of the Med pattern help to lower cholesterol, lower blood pressure and reduce the risk of cardiovascular disease. With heart disease the #1 killer in the United States, I’d say this is a good reason to give the Mediterranean eating pattern a go!

#2. Fights Inflammation – Inflammation seems to be a buzz word these days so I’ll break it down a bit. Inflammation is our body’s immune system response to injury or infection. Our immune system sends out white blood cells to surround the area to help with healing. Chronic inflammation is the big problem. Chronic inflammation is when the body continues to send out inflammatory cells even when there is no danger. For example, in rheumatoid arthritis, inflammatory cells attack joints leading to an inflammation. Thus, chronic inflammation is associated with certain diseases such as Type 2 Diabetes, Arthritis, certain Cancers, Asthma, Alzheimer’s Disease and Heart Disease.

The foods in the Mediterranean eating pattern are Anti-inflammatory, meaning they fight this inflammation. The antioxidants in these foods fight free radicals by donating an electron and making them stable.

So, what does all this science mean for you? Reducing inflammation with anti-inflammatory foods is beneficial to all cells in the body.

#3. Boosts Your Brain – This might be THE most exciting aspect of the Mediterranean eating pattern. “Higher adherence to a MedDiet is associated with slower rates of cognitive decline, reduce conversion to Alzheimer’s disease, and improvements in cognitive function.” 1

What does that mean? Well, eating the Med way is protective to our brain as we age, and can reduce our risk of Alzheimer’s Disease, and that is awesome.

#4. Good for Your Gut – Our digestive system has trillions of bacteria living inside, both good bacteria and bad bacteria. These bacteria are called our gut-microbiome and lots of research has shown the link between our gut health and our overall health. Eating a variety of fruits, vegetables, beans, legumes, nuts, seeds and healthy fats increases the good bacteria in our digestive system.

On the other hand, foods that increase the bad bacteria in our gut include highly processed foods, fast foods, refined sugar foods, lots of red meat.

The variety and fiber in the Mediterranean pattern increase the good bacteria in our gut, which helps to boost our overall health.

#5. It’s Easy & Delicious – The best part of this eating pattern is that it is NOT a diet. Let me repeat that, it is NOT a diet. It is a style of eating with lots of flexibility. You will eat lots of fruits, vegetables, whole grains, beans, legumes, nuts, healthy fats, fish, herbs and spices. You CAN eat bread and have dessert, it is all about choosing a variety of whole foods. Plus, its so delicious. Black bean salad with avocado citrus dressing, zucchini pasta, chocolate dipped fruit, all these foods fit!

Sources:

  1. Hardman RJ, Kennedy G, Macpherson H, Scholey AB, Pipingas A. Adherence to a Mediterranean-Style Diet and Effects
    on Cognition in Adults: A Qualitative Evaluation and Systematic Review of Longitudinal and Prospective Trials. Front Nutr. 2016;3. doi:10.3389/fnut.2016.00022
  2. Nani A, Murtaza B, Sayed Khan A, Khan NA, Hichami A. Antioxidant and Anti-Inflammatory Potential of Polyphenols Contained in Mediterranean Diet in Obesity: Molecular Mechanisms. Molecules. 2021;26(4):985. doi:10.3390/molecules26040985
  3. Woodside J, Young IS, McKinley MC. Culturally adapting the Mediterranean Diet pattern – a way of promoting more ‘sustainable’ dietary change? Br J Nutr. 2022;128(4):693-703. doi:10.1017/S0007114522001945
  4. Merra G, Noce A, Marrone G, et al. Influence of Mediterranean Diet on Human Gut Microbiota. Nutrients. 2020;13(1):7. doi:10.3390/nu13010007
  5. Rosato V, Temple NJ, La Vecchia C, Castellan G, Tavani A, Guercio V. Mediterranean diet and cardiovascular disease: a systematic review and meta-analysis of observational studies. Eur J Nutr. 2019;58(1):173-191. doi:10.1007/s00394-017-1582-0
  6. Pollicino F, Veronese N, Dominguez LJ, Barbagallo M. Mediterranean diet and mitochondria: New findings. Experimental Gerontology. 2023;176:112165. doi:10.1016/j.exger.2023.112165
  7. Caso F, Navarini L, Carubbi F, et al. Mediterranean diet and Psoriatic Arthritis activity: a multicenter cross-sectional study. Rheumatol Int. 2020;40(6):951-958. doi:10.1007/s00296-019-04458-7
  8. Ballarini T, Melo Van Lent D, Brunner J, et al. Mediterranean Diet, Alzheimer Disease Biomarkers, and Brain Atrophy in Old Age. Neurology. 2021;96(24):e2920-e2932. doi:10.1212/WNL.0000000000012067
  9. Martínez-González MA, Gea A, Ruiz-Canela M. The Mediterranean Diet and Cardiovascular Health: A Critical Review. Circ Res. 2019;124(5):779-798. doi:10.1161/CIRCRESAHA.118.313348
  10. UEG Week: Plant-based foods and Mediterranean diet associated with healthy gut microbiome, research reveals. Accessed August 23, 2023. https://ueg.eu/a/30

Greek-Style Nachos

Greek-Style Nachos

Greek Nachos
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Greek Nachos

Greek-Style Nachos


  • Author: Amy RD, LDN
  • Total Time: 1 hr 50 mins
  • Yield: 6 servings 1x
  • Diet: Vegetarian

Description

Delicious Greek-Style Nachos with Chickpeas, Feta, Tomato & Olives


Ingredients

Scale

Chickpeas

  • 1 lb Dried Chickpeas (See notes for alternative options)
  • 1 tbsp Olive OIl
  • 1 Onion (medium)
  • 4 Garlic cloves
  • 2 tsp Paprika
  • 2 tsp Ground Cumin
  • 1/4 tsp Garam Masala (Optional)
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Lemon Zest
  • 2 tsp Kosher Salt
  • 4 cups Vegetable Broth

Pita Chips

  • 2 Pita Bread
  • 2 tbsp Olive Oil
  • 1/2 tsp Kosher Salt

Veggie Salad

  • 1 Cucumber, peeled, seeded and chopped
  • 1 pt Cherry Tomatoes, sliced in half

Toppings

  • Greek Yogurt
  • Feta Cheese
  • Kalamata Olives
  • Hot Sauce (Optional)

Instructions

Chickpeas

  1. Sort and rinse your dried chickpeas. (If using canned skip this step.) Fill a large bowl with 6 cups water, pour chickpeas into bowl and soak overnight.
  2. Preheat oven to 375° F. Drain your soaked chickpeas, set aside.
  3. In a large dutch oven or large pot, heat 1 tbsp olive oil over medium heat. Add sliced onion to pan, sautee until slightly browned.
  4. Lower the heat to medium-low and add minced garlic and sautee for 1-2 minutes until fragrant.
  5. Add the spices, salt and lemon zest to garlic and onions and sautee for another 30 seconds.
  6. Add vegetable stock to pot and then the chickpeas (soaked or canned). Using a wooden spoon or spatula, stir mixture together and then bring to a boil. Then, turn the heat off and cover the pot with a lid.
  7. Next, put the dutch oven into your preheated oven and bake for 45 minutes to 1 1/2 hours, depending on the chickpeas you are using. (If you are using canned, it should take around 45 minutes for the chickpeas to soak up the yummy liquid. If you are using dry, soaked chickpeas it will take closer to an hour to an half and half for the beans to soak up the liquid.)
  8. Once the liquid has been absorbed by the chickpeas they are done. Remove from the oven and set aside.

Toppings:

  1. Slice your pita bread into triangles, drizzle 1 tbsp olive oil and 1/8 tsp salt over top and place onto a sheet tray (Skip this step if you bought pre-made pita chips!)
  2. Bake pita chips in the oven with your chickpeas for 8-10 minutes. Keep an eye on them as they burn easily!

 

Vegetable Topping:

  1. Slice 1 pint cherry tomatoes in half lengthwise. Peel, seed and chop cucumber to 1 inch chunks.
  2. Serve with Greek yogurt, feta cheese, kalamata olives and hot sauce as desired.

 

To Plate:

  1. Set pita chips on plate, top with dollops of Greek Yogurt, then the delicious braised chickpeas, cucumber and tomatoes, feta, kalamata olives and hot sauce. Enjoy!!
 

 

Notes

Notes:
  1. You can make this as simple or complicated as you’d like. Using canned chickpeas and store bought pita chips makes this a week-night winner!
  2. To substitute canned chickpeas use 4 cans, 15 oz each
  3. *This recipe was inspired by several Greek Nacho style recipes and including SmittenKitchen’s Braised Chickpeas.
  • Prep Time: 20min
  • Cook Time: 1 hr 30 mins
  • Category: Appetizers, Dinner, Lunch, Mediterranean, Salad, Sides
  • Method: Braise
  • Cuisine: Greek

Nutrition

  • Serving Size: 6
  • Calories: 541
  • Fat: 19g
  • Saturated Fat: 5g
  • Carbohydrates: 71g
  • Fiber: 15g
  • Protein: 27g
  • Cholesterol: 24mg

Keywords: Greek, Mediterranean, Chickpeas

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