Easy Summer Dinner

Open-Faced Reuben Sandwich

For 2 servings

Ingredients

Olive oil or avocado oil cooking spray
2 slices Deli Rye bread
Thousand Island dressing recipe below
1/2 cup Sauerkraut drained
6 oz, divided corned beef deli meat {you can also use pastrami or turkey}
Mustard
4 slices Swiss cheese

Homemade Thousand Island

1/2 cup mayonnaise
1 tablespoon sweet pickle relish
1 tablespoon ketchup
1 teaspoon Worcestershire sauce
1 teaspoon of apple cider vinegar white vinegar will work
A shake or two of hot sauce
Pinch of kosher salt

Directions

Homemade Thousand Island
If making homemade do this first so you can let the flavors meld for a bit before adding to the sandwich.

Combine all the ingredients in a small bowl and stir together well. Cover and refrigerate for several hours.

Reuben Sandwiches
Preheat oven to 425. For easy clean up line a sheet pan with some parchment paper or aluminum foil. Add slices of rye bread to a sheet pan and spray with olive or avocado oil cooking spray.

Place in oven for about 4 minutes until the bread is lightly toasted. Add thousand island dressing and spread it evenly across the bread then add a large scoop of sauerkraut and spread out, layer on 3 ounces of corned beef. Spread a little mustard over the corned beef. Add the cheese.

Place in the oven for about 5 minutes or just until the cheese has melted. Serve immediately with sliced tomatoes, extra dressing, pickles, and fruit.

Frequently Asked Questions

Can I use regular olive oil instead of extra virgin olive oil?

Extra virgin olive olive oil can be substituted for regular olive olive oil in the Mediterranean diet. Regular olive oil can still be used, even though Extra Virgin Olive Oil (EVOO), is more desirable for its superior quality and nutritional benefits. However, it is still possible to use regular olive oil due to its mild flavor. Regular olive oils are great for everyday meals like roasting vegetables or making stir-fry dishes. This oil comes at a lower cost than EVOO. Others believe it might be better suited to high heat applications, such deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.

Are Rice and Rice part of the Mediterranean diet?

Mediterranean diet includes rice, which is both permitted and encouraged. This diet encourages the consumption of fruits, vegetables and whole grains. Whole-grain brown rice is an excellent source of carbohydrate and provides energy. You can also get a lot of dietary fiber, which can help you digest and provide important nutrients like iron, B vitamins, and magnesium. Rice can be incorporated into meals by adding cooked grains to salads, soups, and stews. Consuming rice-based dishes can be reduced in fat by limiting the intake.

Is the Mediterranean diet predominantly plant-based

Yes, the Mediterranean Diet has a large portion of its diet being plant-based. The Mediterranean Diet is primarily plant-based. This includes fruits, vegetables and legumes as well as nuts and seeds. Red meat, poultry, and fish can also be found in smaller amounts due to their provenance around the Mediterranean Sea. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. You can also find other dairy sources, like soy yogurt or tofu, that provide additional nutrition.

What are the main principles of the Mediterranean diet, and how can they be applied to your daily life?

Mediterranean diet is known for its focus on healthy, nutritious food choices as well as regular physical activity. This diet emphasizes fruits and vegetables, whole grains and legumes, as well as healthy fats like olive oil and nuts. There is also a moderate amount of dairy products, fish and meat. It encourages moderate consumption of red wines. The basic principles of a Mediterranean diet are:

1. Eat primarily plant-based foods, including fruits and vegetables; whole-grain bread and cereals; beans (legumes), nuts, and seeds; healthy fats from olive oil and olives; small amounts of low-fat cheese; yogurt (preferably nonfat); fish (at least twice a week), small amounts of lean poultry or red meat about once per week; minimal fried foods.
2. Choose fresh ingredients over pre-packaged processed food items whenever possible.
3. To add flavor to your dishes, you can use herbs rather than salt.
4. Take a walk after dinner to get in some exercise, or sign up for an exercise class.
5. Enjoy sharing meals with friends and family, and enjoy the joy of eating together.
6. Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will allow you to know when you feel full and satisfied.

Can the Mediterranean Diet allow for vegetarians?

Yes, the Mediterranean Diet can be adapted to be vegetarian. This eating style can be followed by vegetarians who omit meats such as red meat, poultry, fish, and other animal proteins. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. If necessary, healthy fats like olive oil and olives are added to help make up for the lack of protein. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. Some other ideas may include mashing beans over toast, adding nuts and seeds over salads or bowls, having hummus with vegetables for snacks throughout the day, or replacing ice cream with frozen banana slices for dessert options!

Statistics

• 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)
• 1g sugar Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favourably impact your gut microbiome (and thus improve digestive health) and lower LDL cholesterol, according to a small study that included 18 healthy adults. (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)
• In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia than those with the least healthy diets. (heart.org)

External Links

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


• Definition of the Mediterranean Diet: A Literature Review - PMC

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• (PDF) The Association Between Dietary Patterns And Insulin Resistance: A Systematic Study


• (PDF). Citrus is a part of the Mediterranean Diet

[TAG65]

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


• PubMed: Cardiovascular Health and The Mediterranean Diet - PubMed

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

How To

How to live a Mediterranean lifestyle for a healthier life

The Mediterranean Diet is an eating pattern inspired by the traditional cuisines of countries along the Mediterranean Sea. It emphasizes healthy fats, whole grains, legumes, and fresh fruits and vegetables - emphasizing on intake of large amounts of olive oil and fish, along with moderate consumption of eggs, white meat, dairy products, and red wine in moderation. The regular intake of plant-based foods, such as legumes or nuts, is a key feature of this diet. It's rich in nutrients, including vitamins, minerals, antioxidants, and plant protein. The anti-inflammatory properties these foods possess are well known for their heart health benefits.

A Mediterranean diet may offer several health benefits. These include longer life expectancy, better quality, better glucose control, better mental health, and reduced risk of developing certain cancers. Evidence has also suggested that weight management and cardiovascular disease may be possible benefits. The lifestyle encourages eating habits that include socializing around meals, which can help to minimize cravings at odd times of the day. The health benefits of this lifestyle are further enhanced by increasing your level of moderately vigorous activity, such as walking or biking all day and taking the stairs to work instead of the elevator.

A Mediterranean diet means eating more vegetables and fruits as snacks, meals, or sides. Brown rice, quinoa oats, barley, and quinoa are better choices than refined grains. Include more nuts, fish, beans and other protein-rich foods in your diet. Olive oil is a good choice for cooking. Spices and herbs can be used to season foods instead of salt. Reduce your intake of dairy products like yogurt and cheese. For a complete Mediterranean diet experience, you can enjoy a glass wine at times.

You will need to be patient and committed when making changes to your meal plan. However, there are some tips to help you make the transition to a healthier lifestyle. It is important to learn how you can increase the variety of your diet. This will help you avoid getting bored of the same things, such as spices and different fruits and vegetables. Last, but not least, include high-fiber grains, legumes, as well as high-fiber products that can enhance your feeling of fullness after eating.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. For a more balanced diet, it is possible to make small changes in your daily intake of whole foods. 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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