Pork Scaloppini in White Wine Sauce

2 Servings

Ingredients

Pork tenderloin, 1/2 pound
1/4 teaspoon of salt
1/4 teaspoon black pepper, ground
2 Tablespoons of flour
Butter 1 Tablespoon
Olive oil 2 teaspoons
1 clove garlic, minced
1/4 cup dry white Wine

1/2 cup reduced-sodium chicken broth

Half a tablespoon of cornstarch
Fresh parsley, chopped to 1 tablespoon
Fresh sage, chopped to 1 tablespoon

Directions

Trim the fat off meat. Slice meat into half-inch pieces. Each slice should be placed between two plastic wraps. Use the flat side to pound the meat until it is 1/4 inch thick. Remove the plastic wrap. Put flour, pepper, and salt in a shallow bowl. Turn the meat to evenly coat it with flour.

Heat oil and butter in a medium skillet over medium heat. Add the meat into the skillet. Cook the meat for approximately 4 minutes, or until it is brown. Turn once half way through. Divide the meat between two plates and remove it from the pan.

Pour sauce, add garlic to the same pan; stir and cook for 30 seconds. Stir in wine for 2 minutes.
Add cornstarch into the broth.
Bring to a boil. Cook, covered, for two minutes, or until the mixture is thick.
Stir in the herbs. Pour the sauce over the pork.

Serve with:
Mashed Potatoes

Garden Peas with Chopped Onion

Ingredients

Defrosted frozen peas in 1-10 pkg bags
Half a cup of chopped onion
Butter 1 tablespoon

Directions

In a small pan, sauté butter and onion for 5 minutes on low heat. Add the peas, and heat on low until heated. Add salt according to your taste.

Frequently Asked Questions

Can the Mediterranean Diet allow for vegetarians?

Yes, it is possible to adapt the Mediterranean Diet so that you are vegetarian. To follow this eating pattern, vegetarians can avoid meat, poultry, and fish. The Mediterranean Diet offers many plant-based protein options, including legumes as well as nuts and seeds. Adding healthy fats such as olive oil, olives, and avocados will help compensate for the sourced protein if needed. You can also incorporate alternative dairy sources like tofu and soy yogurt to get vitamins and minerals, while still following a vegetarian diet. Other ideas include adding nuts and seeds to salads or bowls, mashing beans on toast, substituting ice cream for frozen banana slices, or serving hummus with vegetables throughout the day.

Is it safe to drink milk on the Mediterranean Diet?

Yes, milk can be consumed on the Mediterranean diet. Low-fat yogurt and low-fat cheese are important components of the Mediterranean diet. They provide calcium and other essential nutrients. Also, milk is nutritious and should be included in moderation in your daily drink routine. If you prefer, it can be used to make smoothies and oatmeal. When shopping for milk, make sure to choose organic varieties. This will encourage sustainable farming and promote more sustainable agriculture. Adding milk to breakfast ideas such as smoothie bowls or avocado toast will help provide essential vitamins and minerals for a balanced start to the day.

Can I drink alcohol on a Mediterranean diet?

Yes, you can enjoy moderate alcohol consumption as part of the Mediterranean Diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Avoid heavy spirits like cocktails due to their high levels of sugar. You can also drink water and herbal teas every day to keep your body hydrated. This will help curb the cravings for sugary beverages.

Can the Mediterranean Diet be gluten-free?

Yes, it is possible to adapt the Mediterranean diet to be gluten free. It is possible to incorporate gluten-free grains into your meals, instead of whole-grain carbohydrates such as barley or wheat. This diet should include a lot of fruits such as melon, pears, fresh veggies, legumes and nuts. People who are gluten-intolerant or have difficulty digesting dairy products may be able to benefit from lactose free options. Another option is to have porridge instead.

Statistics

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

External Links

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• The Mediterranean Diet: A transition from an environment-driven food culture to an emerging medical prescription - PMC


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

[TAG68]

• Mediterranean Diet

How To

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

A Mediterranean diet can help improve your health and overall quality of life. This eating style emphasizes healthy fats and whole grains, legumes and fresh fruits, vegetables, in daily 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. 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. Include grains, legumes, or high-fiber food items to increase your satisfaction.
4. Include moderate amounts of dairy products like yogurt, cheese, and milk throughout the day for added nutrition;
5. Instead of using traditional oils, use olive oil instead.
6. For a complete Mediterranean experience, enjoy a red grape occasionally.

One can make changes in their daily meal plans to be Mediterranean-friendly. It is possible to reap the health benefits of Mediterranean food and still enjoy it. Combine this with regular moderately vigorous exercise to see even greater improvements in the short-term and long-term.

Resources:

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