Dinner for Two

Air Fried Lobster Tails

Ingredients

3-4 6oz lobster tails
3-4 tablespoons unsalted butter melted
1 tablespoon minced garlic
1 teaspoon salt
1 tablespoon chopped chives
1 tablespoon lemon juice

Directions

Prepare butter mixture by combining butter, garlic, salt, chives, and lemon juice.
Butterfly lobster tails by cutting through the shell, removing the meat, and resting it on top of the shell.

Place in Air Fryer basket and spread half the butter over top of lobster meat. Close the Air Fryer basket and cook at 380 degrees Fahrenheit for 3 minutes.
Open the Air fryer basket and spread the remaining butter on top, cook for an additional 3 minutes.

Roasted Red Pepper Pasta

Ingredients

8 ounces short pasta
Extra virgin olive oil
½ of a small onion diced
2 large garlic cloves, minced
15-ounce jar of roasted red pepper strips drained
1 cup prepared marinara sauce

½ teaspoon dried oregano or Italian seasoning
½ teaspoon Smoked paprika
Kosher salt
Black pepper

Directions

For the sauce: heat 2 tablespoons of olive oil in a large deep skillet over medium heat until just shimmering. Add the garlic and stir until fragrant, about 30 seconds. Add the onions and cook for 5 minutes.
Add the roasted peppers. Marinara sauce, oregano, paprika, and a big pinch of salt and pepper, Bring to a low boil. Reduce heat and simmer for 15 minutes.

Bring a large pot of water to a rolling boil and season generously with kosher salt. Add the pasta and bring back to boil. Stir occasionally until the pasta is cooked to al dente according to package instructions, about 9 to 10 minutes. Reserve 1 cup of the pasta cooking water before draining.

Add the cooked pasta to the skillet with the sauce. Mix well and add some of the pasta water to blend the sauce. Serve with the lobster.

Caesar Salad

2 servings

Ingredients
1/2 head Romaine lettuce, washed and finely chopped
1 cup croutons, see recipe below
½ cup grated Parmesan cheese
Freshly ground black pepper for garnish

Dressing
1 anchovy, finely chopped or use anchovy paste
3 tablespoons Parmesan cheese
2 tablespoons mayonnaise made with olive oil, if available
2 teaspoons fresh lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
1/2 teaspoon Worcestershire sauce
1/4 cup extra-virgin olive oil

Directions

Add the anchovy, Parmesan cheese, mayonnaise, lemon juice, mustard, garlic, and Worcestershire sauce to a bowl and whisk together.
Gradually whisk in the 1/4 cup of olive oil, whisking until the dressing is emulsified.
Place the chopped lettuce in a bowl and toss it with the dressing, and croutons. Top the salad with extra cheese and freshly ground black pepper.

Croutons

Ingredients

2 cups cubed bread
1 tablespoon olive oil

Directions

Preheat the oven to 375 degrees F.
In a mixing bowl combine the bread cubes and olive oil. Toss well to coat.
Pour the bread cubes onto a baking sheet. Spread them into a single layer. Bake in the oven for 10 to 15 minutes, stirring every five minutes to prevent burning. Cool completely before storing in an airtight container or ziplock bag.

Frequently Asked Questions

Can I drink alcohol on the Mediterranean diet?

Yes, alcohol can be enjoyed in moderation as part a Mediterranean diet. The recommended daily limit for alcohol consumption is 1 glass per person for women and 2 for men. Dry wines, beer and spirits made with only natural ingredients such brandy vodka, whiskey or gin are acceptable beverages. High sugar cocktails and heavy spirits should be avoided. Incorporating water or herbal teas into your daily diet can help you stay hydrated and reduce your desire for sugary drinks.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal may be consumed on the Mediterranean Diet. Oats can be whole grains that provide a good source or dietary fiber and minerals, such as iron and magene. They can be served with blueberries and nuts, as well as savory ingredients such eggs and cheese. Oatmeal is also versatile and can help make a healthy breakfast. Oatmeal can be added to smoothies, used as a topping in protein bars or simply eaten plain with almond butter and various toppings like cinnamon, gojiberries and chia seed. Oats are widely popular in many countries part of the Mediterranean basin, so many consider them compatible with this type of diet.

What's a typical Mediterranean breakfast?

A typical Mediterranean breakfast could include a combination of protein, healthy fats, and 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, feta cheese and honey is a great 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.

Statistics

• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
• The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)
• 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)
• Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)

External Links

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• Mediterranean Diet

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• The Mediterranean Diet: An Environment-Driven Food Culture and Emerging Medical Prescription – PMC


• Definition of Mediterranean Diet: A Literature Review. PMC

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• American Heart Association


• What is the Mediterranean Diet (or Mediterranean Diet)? American Heart Association

How To

How to adopt a Mediterranean diet for a healthier lifestyle

The Mediterranean Diet is an eating style that draws inspiration from traditional Mediterranean cuisine. It emphasizes healthy fats. Whole grains, legumes, fresh fruits and veggies. The diet also includes moderate intakes of eggs, white meat, milk products, and red wines. This diet emphasizes the consumption of plant-based food such as legumes, nuts and seeds, which are packed with vital nutrients like vitamins, minerals and plant proteins. These foods have been shown to be beneficial for heart health.

The Mediterranean diet has many health benefits. It can help you live longer and have better quality of life. There are also evidence to suggest that the Mediterranean diet may have beneficial effects on weight management, and other cardiovascular diseases. It has health benefits for body composition, overall health, and chronic disease prevention. It encourages socializing around meals to help reduce cravings at random hours of the day. This lifestyle can also have health benefits by incorporating moderately vigorous physical activity into your day. For example, walking or biking to work, and taking the stairs rather than the elevator.

Start a Mediterranean diet by eating more vegetables and fruits for snacks, meals, and sides. Refined grains should be replaced with whole-grain options, such as brown rice or quinoa, oats or barley. Add more beans, fish, and nuts to your diet for protein. Use olive oil instead of salt. Season food with herbs and spices using olive oil. Reduce your intake of dairy products like yogurt and cheese. For a complete Mediterranean diet experience, you can enjoy a glass wine at times.

It takes dedication and time to make adjustments to your daily menu plan. However, there are some tips to help you make the transition to a healthier lifestyle. Learn how to make your diet more varied. This will give you the opportunity to experiment with different spices, fruits, and veggies, so that you don't become bored by the same food. Finally, eat more grains, legumes and high-fiber foods to increase your satisfaction after meals.

Mediterranean food encourages you to enjoy the joy of cooking and to enjoy eating. You can gradually increase your intake of whole foods and plant-based ingredients for a more balanced diet by making small changes at first. With time and consistency, this dietary pattern could offer potential health benefits, including a longer lifespan and improved overall quality of life.

Resources:

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