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Healthy Living in the Mediterranean: Recipe Tricks and Tips

Recipe Tricks and Tips | Cynergi Health & Fitness

Living in the Mediterranean Sea has so many advantages. The obvious ones are the sea, the sunshine, the people and the food! But the food may be the most advantageous one!

A Mediterranean diet is full of a daily intake of fruits, vegetables, whole grains, nuts/seeds, and extra virgin olive oil. But more than that! Although its emphasis is on plant-based foods, seafood like fish and shellfish is typically consumed weekly. Dairy products and poultry are enjoyed in moderation, either once a week or in small portions daily. Lastly, red meats and sweets make up the top of the pyramid and so, should be consumed very little.

So, if you want to incorporate the Mediterranean diet into your meals and get out of your comfort zone, here are some recipe tricks and tips you should follow!

Recipe Tricks and Tips | Cynergi Health and Fitness | Salad

1. Try Out Seafood!

If you’re looking to increase your seafood intake, start by incorporating fatty fish like salmon into your diet. Salmon can be easily sautéed, baked, or broiled, and its flavour can be enhanced with a simple yet delicious garnish of lemon, salt, and pepper.

Consider keeping canned tuna in extra virgin olive oil as a pantry staple. It pairs well with pasta, tomatoes, and fresh parsley, making it a quick and easy meal option.

For a more expansive seafood experience, try making a seafood cioppino! This dish allows you to combine fish, clams, mussels, shrimp, and other seafood options for a rich and flavourful meal.

Add cooked shrimp to pasta dishes, salads, or tacos for a light and protein-rich meal too!

Recipe Tricks and Tips | Cynergi Health and Fitness | seafood

2. Eat More Meat and Poultry

Want to go all out with meat? This could be a great opportunity to improve your diet by eating more meat. First, consider adding a small amount of beef or chicken to enhance a vegetable soup.

For a burst of flavour, add some prosciutto to broccoli, coleslaw or kale greens side dishes. This salty and intense meat will add a delicious twist!

3. Add More Dairy and Try Dairy Alternatives

Looking for a snack? Try pairing cheese with nuts and fresh fruit for a satisfying and nutritious option.

Whether you enjoy cow’s milk or prefer alternatives like almond milk, soy milk, or cashew milk, any of these options can be used in baked goods, smoothies, or as a complement to your cereal.

As a breakfast idea, consider adding Greek yoghurt with berries to your routine a few times a week. It’s a delicious and healthy choice to start your day.

Recipe Tricks and Tips | Cynergi Health and Fitness | Cheese

4. Try Out Different Sweet Options

Try out dark chocolate as your preferred choice! You can enjoy dark chocolate on its own or even melted and drizzled over fresh fruit – now that sounds amazing! Look for a minimum cocoa content of 70% for maximum benefits.

Sorbet is also a great choice, so prioritise options that list fruit as the main ingredient to get the most flavour and natural sweetness.

Another idea is to make your oat balls by combining chocolate, nut butter, chia seeds, and coconut for a delicious and nutritious treat.

And lastly, another delightful snack or dessert is to stuff dates with nut butter and top them with a few chocolate chips and a sprinkle of sea salt.

Recipe Tricks and Tips | Cynergi Health and Fitness | Veg

So, you can consume all of these foods occasionally, but not regularly! Water and red wine are part of the Mediterranean diet, so feel free to enjoy a glass of red wine a few times a week! But stay hydrated!

Eating is meant to be enjoyed, so follow a Mediterranean diet with these recipe tricks and tips!

Plus, join us at Cynergi Malta, where you can meet a community of like-minded people who can help you excel in your fitness journey! You’ll get the best with Malta’s premier gym experience at Cynergi Health & Fitness Club!