Friday Pizza

Ingredients

Basic Pizza Dough {see recipe}
4 oz can of sliced mushrooms, drained
¾ cup of marinated artichoke hearts drained
¾ cup canned roasted red pepper strips, drained
1 teaspoon dried oregano
½ teaspoon red chili flakes
Salt and pepper to taste
1 cup prepared marinara sauce
16 oz mozzarella, sliced
Grated Parmesan cheese
Olive oil

Directions

reheat the oven to 500 degrees F. Oil a 16-inch pizza pan.
Press the dough out in the pan to its edges.
Cover the dough with the mozzarella cheese slices. Spread the marinara sauce over the cheese.

SDistribute the mushrooms, artichoke hearts and red pepper strips topping evenly over the sauce.
Sprinkle with oregano and Parmesan.
Bake the pizza for about 20 minutes. Let rest 5 minutes before serving..

Frequently Asked Questions

Can I drink alcohol on the Mediterranean diet?

It is possible to have moderate amounts of alcohol as part the Mediterranean diet. Limit your alcohol intake to one glass per day for women and two for men. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Due to the high sugar content of heavy spirits such as cocktails, they should be avoided. Drinking water and herbal teas daily can help keep your body hydrated, as well as reduce the desire to drink sugary drinks.

Is Banana allowed in the Mediterranean diet?

Yes, bananas can be included in the Mediterranean diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. You can add sliced or mashed bananas as a side dish to your favorite meals, such as porridges, smoothies or salads. You can also enjoy it as a snack, with peanut butter or almond butter for extra protein. If you are following the Mediterranean Diet, it might be beneficial to pair bananas and healthy fats like seeds and nuts to increase digestion and promote satisfaction when eating meals.

Is it okay to eat milk on the Mediterranean diet

Yes, milk is allowed on the Mediterranean diet. This diet includes dairy products like low-fat yogurt, cheese, and other important nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. It can also create dishes such as smoothies or oatmeal if preferred. For sustainable farming practices to be promoted when buying milk, it is best to use organic varieties. Add milk to your breakfast dishes such as smoothie bowls and avocado toast to ensure you get essential vitamins, minerals, and a balanced start every day.

Is oatmeal OK on a Mediterranean diet?

Yes, oatmeal is permitted on the Mediterranean Diet. Whole grains such as oats can be a good source for dietary fiber, iron, and magnesium. They can be served with blueberries as well as nuts, seeds and savory dishes like eggs or cheese. Oatmeal also has many benefits and can make a nutritious breakfast. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many people consider oats compatible with Mediterranean diets because they are popular in many countries.

Statistics

• 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)
• 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)
• 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)
• Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)

External Links

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• Mediterranean Diet

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

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


• The Best Diets in 2023 – Expertly Reviewed by US News Health

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• The Mediterranean Diet - From an Environment-Driven Culture of Food to an Emerging Medical Prescription (PMC)


• Definition of Mediterranean Diet: A Literature Review. PMC

How To

How to Incorporate Mediterranean-Inspired Foods into Your Daily Meals?

A Mediterranean diet is a great way to improve overall health and quality of life. This eating approach emphasizes the inclusion of healthy fats, wholegrains, legumes, fresh fruit and vegetables in everyday meals. This eating style can have many health benefits, including better blood lipids and glucose control, lower risk of certain cancers and better cardiac health, better weight management, and enhanced cognitive function. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Swap high-calorie snack foods like chips for nutritious, low-calorie vegetables such as hummus and other traditional greens.
2. Find out how to make your diet more varied by adding spices or other sources made from nuts, fruits, or vegetables.
3. You can increase your hunger after eating by incorporating legumes and grains.
4. Consider adding moderate amounts dairy products like yogurt, milk and cheese to your daily diet for additional nutrition.
5. Use olive oil as the primary cooking fat instead of traditional oils;
6. To complete your Mediterranean experience, you can enjoy red wine from time to time.

You can adopt Mediterranean eating habits with effort and time. This will allow you to enjoy your food while also gaining potential health benefits. Combined with regular averagely vigorous physical activity, one could see even more significant increases in short-term results along with long-term positive impacts on body composition and overall status/health benefits, including chronic disease prevention.

Resources:

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