Heartly Italian Soup

Escarole, Bean, and Sausage Soup with Parmesan Cheese

This is a classic Italian soup. Feel free to substitute the escarole with other greens when escarole is not available in your market. This time I substituted the escarole with one bunch of broccoli rabe.

Yield: 4-6 servings

Ingredients

¼ cup extra-virgin olive oil
1 small onion, sliced
3 garlic cloves, minced
2 links of Italian sausage, any kind of meat, cut into thin slices
6 cups chicken broth
1 (15-ounce) can cannellini beans or other white beans, undrained
4 cups chopped escarole or any type of greens
1 tablespoon chopped fresh oregano
Parmesan cheese

Heat a large saucepan over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, garlic, and sausage; cook until sausage is browned, stirring frequently. Add broth and beans. Cover; bring to a boil, and cook for 5 minutes, stirring occasionally. Stir in ½ teaspoon salt, escarole, and oregano; cook until escarole wilts. Divide soup evenly among individual soup bowls; sprinkle with Parmesan cheese and serve with fresh Italian bread.

Frequently Asked Questions

Rice is a part of the Mediterranean diet

On the Mediterranean diet, rice is allowed and encouraged. This diet emphasizes fruits, vegetables whole grains, legumes healthy fats such olive oil, nuts, dairy products, fish, meat, poultry, and moderate amounts of dairy products. Whole-grain, or whole-grain, rice is a good source of carbohydrates that can provide energy to 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. You can add rice to soups, stews, or salads. When eating rice-based dishes, it is important to limit the amount of fat.

Is Banana permissible in the Mediterranean diet

Yes, bananas may be eaten on the Mediterranean Diet. Bananas are a low-calorie and nutritious fruit that can provide dietary fiber, potassium and vitamin B6. It can be added to smoothies, soups, salads, and even sweet potatoes as a healthy side or main dish. You can also enjoy it as a snack, with peanut butter or almond butter for extra protein. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

How do I get started on the Mediterranean Diet?

Start by stocking up on fresh fruits and vegetables to get you started with the Mediterranean diet. This could include preparing various vegetables and proteins every week that can be used in recipes throughout the following days. Whole grains such as quinoa, millet, and oat-groats are great alternatives to refined grains. Healthy fats, such as olive or sesame, should also be added to meal prep to increase flavor and nutritional value. Seasonings such as garlic, basil, oregano and turmeric are great additions to your meals. They also help to reduce the amount of sugar and salt.

What foods can you not eat 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. These foods can be eaten occasionally, but they can have a negative impact on the health benefits of Mediterranean-style eating.

The Mediterranean diet prohibits whole-grain breads as well as starches, including white bread, sugary cereals, breads made from refined flours, and any other high-processed baked goods. These items are rapidly absorbed into the body as sugars and can cause weight gain. These items are also less nutritious than whole grain options such as millet or quinoa.

Other sugars are also included in this category. Avoid sweetened drinks such as soda, tea, and juices that contain added sugars. These will not support weight management, healthy nutrient profiles, or weight management.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats or processed meats contain high amounts of saturated fat. This increases cholesterol and can increase the risk of developing cardiovascular disease. Nitrates found in processed lunchmeat can raise cancer risks because they are linked to cell damage responses and may be harmful to cells. Dairy products should not also be consumed frequently as some cheeses contain significant amounts of saturatedfats. However, feta and skimmed milk are better options than heavy cream and creme fraiche alternatives.

According to nutrition experts, fish should not be eaten more than three times per week.

What are the basic principles of the Mediterranean diet?

The Mediterranean diet is a lifestyle choice known for focusing on healthful and nutritious food choices and regular physical activity. This diet emphasizes fruits, vegetables, whole grains, legumes, healthy fats such as olive oil and nuts, and a moderate intake of dairy products, fish, meat, and poultry. It also encourages red wine in moderation. The following are the main principles of the Mediterranean Diet:

1. Eat mostly plant-based foods such as fruits, vegetables, legumes, cereals, beans, seeds, and yogurt.
2. It is better to choose fresh ingredients than pre-packaged, processed foods whenever possible.
3. To add flavor to your dishes, you can use herbs rather than salt.
4. Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
5. Enjoy sharing meals and enjoying the company of friends and family.
6. Practice mindful eating by paying attention to your food's flavors, textures, and smells. This will enable you to recognize when you're full and satisfied.

Is it possible to use extra virgin olive oil in place of regular olive oil?

In the Mediterranean diet, you can use regular olive oil instead of extra virgin olive oil. Extra Virgin Olive Oil, (EVOO), has a higher quality, more nutritional benefits, and a milder flavor. Regular olive oil, however, is still an option. Regular olive oil is great for everyday cooking, from stir-frying to roasting vegetables. This oil comes at a lower cost than EVOO. Others believe it might be better suited to high heat applications, such deep frying. It doesn't contain the same nutrients as EVOO. So make sure you get all of these benefits in your diet.

Is the Mediterranean diet expensive to follow?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Many staple foods can easily be found at your local farmer's market or grocery store. It can be costly to buy organic products, higher-quality proteins, and special items such as extra Virgin Olive Oil. Plan your meals and budget accordingly. You can also save money by using leftovers and bulk freezing food items such as fish and grains.

Statistics

• 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)
• 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)
• 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

[TAG30]

• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

[TAG33]

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


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

[TAG36]

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


• Top Diets for 2023 - Expertly Review - US News Health

[TAG39]

• The Mediterranean Diet, From an Environment-Driven Eating Culture to an Emerging Med 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 can improve your quality of life and overall health. This eating pattern focuses on including healthy fats, whole grains, legumes, and fresh fruits and vegetables in daily meals. This can help you achieve better health such as better blood cholesterol, better glucose control, reduced risk of developing certain types or cancers, better cardiovascular health, enhanced cognitive function and better weight management. Incorporating Mediterranean-inspired foods into your diet can be done with ease by following several helpful tips:

1. Stop eating high-calorie snacks like chips and start substituting for healthy vegetables like hummus, hummus appetizers, or other traditional greens and bean dishes.
2. Learn how to add spices or other sources of nuts, fruits and vegetables to your diet.
3. Incorporate grains, legumes, high-fiber foods, and other items that will increase your satisfaction after meals.
4. To get more nutrition, include moderate amounts yogurt, cheese, or milk throughout the day.
5. Olive oil should be used as the main cooking fat, instead of other oils.
6. Finally, occasionally enjoy a red wine to complete the Mediterranean experience.

It takes time and effort to change your daily meal plan to adopt Mediterranean eating patterns. They can reap potential health benefits while still enjoying the food they eat. 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:

[TAG42] Healthline ranked the Mediterranean Diet number 1 for the following reasons: Numerous studies associate the Mediterranean diet with a reduced risk of heart

[TAG43] Psychology Today reports: Eating more green, leafy vegetables and less red meat were associated with improved cognitive functioning in a recent study of older

[TAG44] The Mediterranean diet originates in the food cultures of ancient civilizations which developed around the Mediterranean Basin and is based on the regular

[TAG45] 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

[TAG46] According to Olive Oil Times: The authors of the meta-study, published in Current Obesity Reports, noted that hypertension, type 2 diabetes mellitus, several

[TAG47] This review of five human studies on the Mediterranean diet examines its effects on weight loss, various diseases, and the risk of death.

[TAG48] 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

[TAG49] If a Google search is any indication, these are the 12 most frequently asked questions that people have about the Mediterranean diet. And if you’re interested

[TAG50] The Mediterranean diet has been linked to a number of health benefits, including reduced mortality risk and lower incidence of cardiovascular disease.

[TAG51] There’s new evidence that a Mediterranean diet can sharply reduce your chances of developing dementia even if you have a genetic risk for it. NBC medical

[TAG52] Chair: Dr. Alexandros Haliassos, Maria Pagoni 3:05 pm - 3:25 pm Targeting molecular therapies to lung epithelial cytosols: targeted microbial exosome

[TAG53] The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits,

[TAG54] 💡 Want to eat the #mediterraneandiet, but are not quite sure you how?? Then you're in the right place!! ⚡️ I've got you covered ⚡️ In this video, I'll

[TAG55] In this video, we're going to explore the hidden truth about metabolic syndrome. We'll discuss the signs and symptoms of metabolic syndrome, and discuss the

[TAG56] The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts and seeds.

[TAG57] How I was able to completely reverse my diabetes, go medication free, and how almost anyone can do the same with a blue-zone vegan lifestyle. Week 4 of my

[TAG58] Join us for a whirlwind tour of nutrition with our latest YouTube Shorts! 🌱💫 In just 60 seconds, discover the superpowers of 6 healthy seeds you should be

[TAG59] Abstract. Consuming a Mediterranean diet rich in minimally processed plant foods has been associated with a reduced risk of developing multiple chronic diseases

[TAG60] Mediterranean Diet Tips

[TAG61] My weight loss diet recipe | Healthy diet | Healthy Breakfast

[TAG62] It’s an easy (and delicious!) change that can turn your diet into a disease-fighting tool.

[TAG63] There are many misconceptions about the Mediterranean diet. Learn what it really means and how it can help you live a healthier, longer life.

[TAG64] A review article published in the journal Experimental Gerontology describes the utility of Mediterranean diet (MedDiet) in the prevention and management of