Chocolate Summer Squash Bread

Ingredients

2 cups all-purpose flour
Half a cup of unsweetened cocoa (preferably Dutch-process)
Baking powder, 1/2 teaspoon
Baking soda, 1/2 teaspoon
Half a teaspoon of salt
3 large eggs lightly beaten
1 cup brown sugar packed
Canola oil, 3/4 cup
1 teaspoon vanilla extract
Grated yellow or zucchini squash, 2 cups
Chocolate chips, 1/2 cup

Directions:

Pre-heat oven to 325degF. Spray cooking spray on two 8 1/2 by 4 1/2 inch loaf pans.
In a large bowl, whisk together flour, cocoa powder, baking powder and baking soda.
In a large bowl, whisk together the eggs, sugar and oil. Add the wet ingredients to the dry and mix with a rubber spatula. Fold in the chocolate chips and squash. Pour the batter into the pans and smooth the tops.

Bake the loaves 45-50 minutes or until the skewer that is inserted into the center comes clean. Cool in the pans for 10 minutes on a rack. Invert the pans onto a rack to cool.

Frequently Asked Questions

Is it safe to drink milk on the Mediterranean Diet?

Yes, milk in the Mediterranean diet is allowed. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. The nutritional benefits of milk are also worth considering. It should be enjoyed in moderation, with other beverages such as coffee or tea. It can also be used to make oatmeal and smoothies, if desired. To promote sustainable farming, choose organic milk whenever possible. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

What is a typical Mediterranean Breakfast?

A Mediterranean breakfast may include a mixture of protein, healthy fats, as well as carbohydrates. You can choose from eggs prepared in olive oil, a side dish of roasted vegetables, Greek yogurt, cheese, whole-grain toast or quinoa porridge with fresh fruits, nuts and seeds. Avocado toast with tomatoes and feta cheese is also an excellent option for breakfast. Begin your day on the Mediterranean with high-quality proteins like wild-caught seafood, grass-fed beef, organic eggs and nuts. You can choose whole grains such as quinoa or oats as nutritious carbohydrates; you can limit sugar intake by choosing fresh fruits over sweetened yogurts and cereals; you can add healthy fats such as avocado, extra-virgin olive oil, coconut oil, and olives to your meal; and, for additional antioxidants, green tea.

Is the Mediterranean diet primarily plant-based?

Yes, the Mediterranean Diet is primarily plant-based. This ancient diet is primarily plant-based, including fruits, vegetables, legumes and nuts. Due to their history around the Mediterranean Sea, however, some animal proteins like red meat, poultry, and fish are not as prevalent in this ancient diet. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

What fruit can you eat as part of a Mediterranean diet

You will find fruits like oranges, grapes melons, melons, pears and dates in the Mediterranean Diet. Think of adding fresh fruits to breakfast ideas like smoothie bowls or parfaits for added nutrition. Greek yogurt with dates spread on toast is an excellent choice for breakfast. This provides natural sweetness without the use of processed sugars. Fresh fruit can be sliced and served over salads to add flavor and nutrients and satisfy sweet tooth cravings. The Mediterranean Diet also includes nuts and seeds, such as almonds, pistachios, and dark chocolate with moderate amounts of antioxidants. You can taste the ancient Mediterranean diet's flavors by exploring the various options available in the Mediterranean region.

Can the Mediterranean Diet be gluten-free?

Yes, you can adapt the Mediterranean Diet to be gluten-free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. Additional gluten-free options include fruits like melon, pears and fresh vegetables as well as legumes, nuts, seeds and nuts. Individuals who are allergic to dairy and milk may find it beneficial to choose lactose-free options for protein. Another option is to have porridge instead.

What foods are not allowed on a Mediterranean diet?

A Mediterranean diet excludes certain food groups, including all processed foods, added sugar, and unhealthy fats. To maintain the health benefits of this diet, certain foods should not be consumed. Even though these items can be part of a healthy eating plan, consistent consumption can negate the potential health benefits.

On a Mediterranean diet, whole-grain breads and starches like white bread, sugary grains, and other highly processed baked goods are prohibited. These items may be quickly absorbed by your body as sugars which can lead to weight gain. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other forms of sugar also fall into this category. As such, limit your intake soda, tea with additional sugars, and juices. These sweetened drinks won't support weight control or healthy nutrient profiles.

It is best to avoid red meats and processed foods in Mediterranean-style meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Due to the association of nitrates with cell damage responses within the cells, processed lunchmeats may raise cancer risk. Avoid eating dairy products as they can contain high amounts of saturated fats.

According to nutrition specialists, fish should be limited to three meals per week. They recommend that you limit the amount of fish consumed.

Rice is a part of the Mediterranean diet

The Mediterranean diet allows rice and encourages it. This diet encourages the consumption of fruits, vegetables and whole grains. Whole-grain white rice is a great carbohydrate source, providing energy for the body. Moreover, it also offers a good source of dietary fiber which can help improve digestion and provide essential nutrients for health, such as B vitamins, iron, and magnesium. Cooked rice can be added to meals, such as soups and stews. Consuming rice-based dishes can be reduced in fat by limiting the intake.

Statistics

• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
• Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
• One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
• The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

[TAG74]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

[TAG77]

• Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News


• Best Diets Overall 2023 - Expertly Reviewed - US News Health

[TAG80]

• Health Benefits of Mediterranean Diet: Biochemical and Molecular Mechanisms - PubMed


• PubMed: Cardiovascular Health and the Mediterranean Diet - PubMed

[TAG83]

• (PDF). The Association Between Dietary Patterns, Insulin Resistance and A Systematic Review


• (PDF) Citrus as a component of the Mediterranean diet

How To

How to Plan a Week Of Delicious and Nutritious Mediterranean Meals

Adopting a Mediterranean diet is an effective way to improve overall health and quality of life. This high-nutrient diet emphasizes healthy fats and whole grains, legumes as well as fresh fruits and vegetables. This eating plan can provide many benefits such as better blood lipids, glucose control, lower risk of certain cancers and depression, better weight management, cognitive function, and better cardiac health.

Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.

Plan a week of nutritious and delicious meals that are within the Mediterranean diet guidelines. Begin by focusing your attention on specific components. ; fruits for desserts snacks smoothies, etc. Seasonings, herbs, and tasty sauces. Mixing different combinations throughout the week can help you maintain a healthy Mediterranean lifestyle. Combining the meal with regular physical activity will offer even more significant increases in short-term results and long-term positive impacts on body composition and overall health status.

Resources:

[TAG86] FOOD OF THE WORLDIn this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the..

[TAG87] FOOD OF THE WORLD In this cooking game you can prepare a wide variety of food: from Mexican tacos and nachos, to Italian pizzas or salads from the

[TAG88] We dive deep into the world of the carnivore diet as we challenge @anthonychaffeemd a neurosurgeon resident and expert on the #carnivorediet ...

[TAG89] Are you looking for the best baked cod recipe ever? You've FOUND it! This incredibly flavorful Mediterranean diet meal is loaded with all the healthy

[TAG90] CBS4's Naomi Ruchim reports on the new diet findings.

[TAG91] DISCLAIMER: I AM NOT A NUTRITIONIST. Consult your your doctor before taking any vitamins and making any diet changes! I have consulted with my doctor

[TAG92] HW: 252lbs | 114kgCW: 196.4 | 89 kgHeight: 5'4Helloooo ♡ I'm Ashley, and this is my self proclaimed glow up year. Im on a mission to become my..

[TAG93] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG94] There are many aspects of our eating habits that could be vastly improved. In fact, the Standard American Diet, which is full of processed foods,..

[TAG95] This Greek salad with chickpeas, tomatoes, cucumbers and feta is an evolution of the classic Greek salad, with the addition of chickpeas, which make it more

[TAG96] Juicy peaches are one of the best parts of summer. We've narrowed it down to our favorite summer peach recipes, Mediterranean diet inspired. The post Our 8

[TAG97] A Mediterranean diet may help reduce dementia symptoms, according to studies. Here's an easy recipe from Barcelona-based Chef Sarah Stothart.To catch

[TAG98] Explore the variety of virtual Healthy Living classes hosted by Bronson Health educators. Looking for more information on eating well, moving your..

[TAG99] Good news—it's okay to enjoy small amounts of alcohol and dessert while you follow the Mediterranean Diet. Oldways' Director of Nutrition Kelly Toups

[TAG100] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your

[TAG101] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG102] The magic elixir of olive oil, lemon, and honey, when combined and left overnight, unfolds a treasure trove of benefits that can truly transform your health

[TAG103] Ingredients Basic Pizza Dough see recipe 2 tablespoons olive oil 16 oz sliced button mushrooms ¼ onion, finely chopped 1 teaspoon dried Italian..

[TAG104] This zucchini parmesan recipe skips breading and frying for a light, vegetarian, and gluten free dinner that’s quick and easy. The post Zucchini..

[TAG105] #wholefoodplantbased #healthy #vegan #healthycookingwithshaydaWelcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! ..

[TAG106] #wholefoodplantbased #healthy #vegan #healthycookingwithshayda Welcome to Healthy Cooking with Shayda as we go live today at 5:00pm Pacific Time! Today,

[TAG107] ABOUT MACKEREL In the Eastern Mediterranean, oily fish are incredibly esteemed. These include mackerel, anchovies, and sardines, among others. We eat them

[TAG108]   BULGUR 101: A lot of people confuse bulgur with cracked wheat. It is cracked wheat, usually Durum, but with a difference. Bulgur is parboiled. That makes it

[TAG109] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG110] SOY SAUCE AND THE MEDITERRANEAN DIET It might seem incongruous to include soy sauce in recipes that embrace the plant-based traditions of Ikaria and the wider

[TAG111] These easy healthy snack ideas will help you stay on track with the Mediterranean diet - one of the healthiest diets in the world - and I'll be sharing my top

[TAG112] Kadurei Shokolad, or chocolate balls/chocolate truffles in English, are easily one of the most popular sweet treats in Israel. Everyone loves them, from little

[TAG113] A mini triangle-shaped version of tiropita, tiropitakia is a traditional Greek dish where feta cheese is wrapped in filo dough and baked until crispy.

[TAG114] Lenny Kravitz (58 years old) I Haven’t Been SICK In 37 Years| The SECRET To My Youthful lookIn this inspiring video, rockstar Lenny Kravitz h Reveals

[TAG115] Summer Dinner For 2 Ingredients For the lamb 4 small loin lamb chops, about 1 lb total Lamb Marinade ¼ cup olive oil ¼ cup lemon juice ½ teaspoon..

[TAG116] Italian antipasto and a sweet and spicy sun-dried tomato aioli upgrade the classic chicken sandwich in this chicken sandwich recipe.The post..

[TAG117] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG118]   HELPFUL TIP: Bread salads abound across the Mediterranean and were typically a way to make use of leftover bread. Remember, the Mediterranean diet and the

[TAG119] Welcome to Paleovsketo.com, the trusted source for up-to-date knowledge on lifestyle nutrition. From paleo, keto, Mediterranean and plant-based diets

[TAG120] This video discusses diet to lower high blood pressure or hypertension. High blood pressure, also known as hypertension, is a common condition that can

[TAG121] At Paleovsketo.com, we bring you only the highest quality content on the lifestyle choices of Paleo, Keto, Mediterranean, and plant-based dieting,..

[TAG122] Light Summer Recipes That Will Help You Lose Weight Are you looking for a delicious and healthy way to shed those extra pounds? Look no further than the

[TAG123] Discover the vibrant flavors of Greek Salad in this mouthwatering recipe video. Fresh veggies, tangy feta cheese, and a zesty dressing create a refreshing

[TAG124] When you "eat this, not that", you make healthy choices to eat better with 10 healthy food swaps. Following the Mediterranean diet is all about balancing those

[TAG125] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG126] Viewers will embark on a journey exploring the origins of the Mediterranean diet and understanding its core principles. We'll dive into why this eating pattern,

[TAG127] Ok yall! So my holistic lifestyle is in full effect! I've been moving more, and working on my mindset, and now it's time to change my eating habits...this is a

[TAG128] Mediterranean Diet Weight Loss Program: https://www.mediterraneanliving.com/mediterranean-diet-program-for-weight-loss/ The Mediter […]

[TAG129] There are plenty of recipes on the world wide web for Italian stuffed peppers, artichokes, and mushrooms. But today we’re focusing on stuffed eggplant. This

[TAG130] Shish tawook is a popular dish in Arab countries. Restaurant menus typically include the Middle Eastern chicken dish as one of the main dishes, along with

[TAG131] Sharing Mediterranean diet inspired recipes and realistic meal ideas for those warm summer days when it's just too hot to cook! The post 50 Easy Dinner Ideas

[TAG132] Why is summer the best time to lose weight? There's a certain synchronicity between the arrival of summer and the growing desire to lose weight and adopt a

[TAG133] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG134] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons Not to Drink Olive

[TAG135] Extra virgin olive oil is one of the healthiest and most important ingredients of the Mediterranean Diet, but drinking…The post 5 Reasons You Should Be Cooking

[TAG136] Creamy, Greek yogurt dressing with fresh dill, lemon and garlic. Perfect as a salad dressing or as a dip for veggies. The post Dill Yogurt Dressing appeared

[TAG137] This scrumptious Mediterranean grilled tomato mozzarella sandwich features juicy tomatoes, melted mozzarella, complemented with extra virgin olive oil and…The

[TAG138] Sharing simple ways to create a Mediterranean diet Memorial Day spread that anyone would find delicious and refreshing. The post Mediterranean Diet Memorial

[TAG139] A lighter and healthier version of the original classic, this Baja inspired margarita is simple, made with fresh ingredients and delicious!The post Baja

[TAG140] Juicy tomatoes, tangy fresh mozzarella and fragrant basil come together to make this this flavorful and easy to make…The post Caprese Skewers appeared first on

[TAG141] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG142] If you order a copy of my book The Mediterranean Diet Cookbook for Beginners, you will receive the eBook…The post Free E-book with Book Purchase appeared first

[TAG143] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG144] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG145] CNBC reports that Joan Salge Blake, Boston University’s clinical professor of nutrition says: “‘Poor protein [intake] can contribute to fatigue, and that’s the

[TAG146] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG147] The study described in The Epoch Times found: In the conclusions of this study, the authors prefer the Mediterranean diet over the Keto diet because the key to

[TAG148] Once again, the Mediterranean Diet ranks #1 in Best Diets Overall. It is based on the traditional way of eating in the 21 countries that border the

[TAG149] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG150] This Easy Shawarma-Spiced Chicken is full of flavor and tantalizes your taste buds with the flavors of the Middle East. It is an easy stovetop version of the

[TAG151] Cold winter days call for a hearty, rich, comforting soup. This Simple Gluten-Free Minestrone Soup with Quinoa is a twist on the classic Italian dish. Adding

[TAG152] These easy baked falafel with lemon-tahini sauce are crispy from the outside, light tender, crumbly from the inside, and full of bright, Mediterranean flavors.

[TAG153] This Easy Baked Spinach and Feta Cheese Frittata is a breeze to make and comes together in less than 30 minutes! Ideal for a weekend brunch, a hearty and

[TAG154] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of