Summertime Fruit Dessert

When I have leftover pastry, I make these small pastry rolls for my husband.

Peach Galette

Ingredients

Galette
1 Pie pan with 9-inch pastry dough
Peel and slice 3 large peaches
1/4 cup brown sugar
2 Tablespoons of all-purpose flour
1/4 teaspoon cinnamon
Butter, 1 tablespoon, melted
Turbinado Sugar
Ice cream for serving is optional

Cinnamon Rolls
1 Pie pan with 9-inch pastry dough
Butter 2 tablespoons
Half a cup of brown sugar
1 teaspoon cinnamon

Directions

Pre-heat oven to 400 degrees F.
Line a baking tray with parchment paper. Place the uncooked dough on the baking sheet.

Mix together flour, sugar, cinnamon and peaches in a large bowl. Pour the fruit mix into the middle of the pastry circle, leaving 2 1/2 inches on the edges.

To make a rim, fold the edge of the dough up over the filling. As you fold the dough, fan the edge.

Sprinkle sugar and butter on the pastry after brushing it with butter

Bake the galette for 30 to35 minutes, or until golden brown. The fruit should be bubbling. Serve the galette warm or room temperature, with your favorite ice-cream.

Cinnamon rolls are easy to make.

Line a baking tray with parchment paper. Place the uncooked dough on the baking sheet.
Sprinkle the cinnamon and brown sugar evenly over the butter. Roll up the pastry in a jelly roll fashion and cut it into 1 inch pieces. Place the galette in the oven and spread them out. Bake for 15 minutes, or until crisp and light brown.

Frequently Asked Questions

Is milk OK on the Mediterranean diet?

Yes, milk may be allowed in the Mediterranean diet. Dairy products such as low-fat yogurt and cheese are an important part of this diet, providing calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. It can also be used to make oatmeal and smoothies, if desired. Opt for organic varieties whenever possible to promote more sustainable farming when shopping for milk. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

Is Banana allowed in Mediterranean Diet?

Yes, bananas can be included in the Mediterranean diet. Bananas, a nutritious, low-calorie fruit, can provide beneficial dietary fibre, potassium, vitamin B6. It can be used as a side dish or added to meals such as porridge, smoothies and salads. It could also be enjoyed as a snack with nut butter such as almond or peanut for added proteins. For those following the Mediterranean diet, bananas can be paired with healthy fats like nuts or seeds to aid digestion and promote fullness.

Are the Mediterranean diets primarily plant-based?

Yes, the Mediterranean Diet relies mainly on plants. This ancient diet is primarily based on plant-based foods, such as fruits and vegetables, legumes (nuts), and seeds. The traceability of red meat, poultry, fish and other animal protein sources around the Mediterranean Sea has meant that they are less common in modern diets. These protein sources can be omitted for those opting for a vegan or vegetarian lifestyle within this eating style. For additional nutrition and protein, you can also consider other dairy sources like tofu or soy yogurt.

What foods are prohibited on the Mediterranean diet?

Certain food groups are excluded from the Mediterranean diet, such as processed foods and added sugars. Some foods should be avoided in order to preserve the health benefits. Consuming these items occasionally can still be part of a healthy diet, but consistently eating them can counteract the potential health benefits of following a Mediterranean eating plan.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items are rapidly absorbed into the body as sugars and can cause weight gain. These products are not as rich in vitamins and minerals than whole grain alternatives like quinoa, millet, or barley.

Other forms of sugar fall into this category as well; limit your intake of sweetened drinks - including soda, tea with added sugars, and juices - as these won't support weight management or healthy nutrient profiles.

In Mediterranean-style meals, it is important to exclude red meats from any meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. The association of nitrates in processed lunchmeat may lead to increased cancer risk. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition specialists, fish should be limited to three meals per week. They recommend that you limit the amount of fish consumed.

Is the Mediterranean Diet expensive?

The Mediterranean diet is typically inexpensive and has easily available ingredients. Many staple foods are found in local grocery stores or farmers' markets. But, it can be more expensive to shop for organic products or high-quality protein, as well as special items such extra virgin olive oils. You need to plan your meals according to your budget. It is also a good idea to save money on food by using leftovers or bulk freezing foods such as fish and grains.

Is the Mediterranean diet suitable to people with diabetes?

The Mediterranean Diet is a good choice for those with diabetes. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! Healthy food swaps such as replacing white bread with whole-grain bread or adding nuts to salads instead of crackers can contribute to a balanced meal plan suitable for managing symptoms of many different health conditions.

Statistics

• Choose fat-free or 1% milk, yogurt, and cottage cheese. (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)
• Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (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

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


• Best Diets Overall 2023 Expertly Reviewed – US News Health

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• Mediterranean Diet

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• Traditional Med Diet | Oldways


• Mediterranean Diet | Oldways

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• American Heart Association


• What is the Mediterranean Diet? American Heart Association

How To

How the Mediterranean Diet Helps You Lose Weight And Feel Great

The Mediterranean Diet emphasizes whole grains, healthy fats, legumes, fresh fruits and vegetables. It has been shown that it can have numerous health benefits including lower blood lipids, improved glucose management, reduced risk for certain types of cancer and depression, better cardiac and cognitive function, and better weight management. Here are some helpful tips to help you adopt the Mediterranean diet. First, swap high-calorie snacks like chips for nutritious vegetables. This is even true if you eat them as an appetizer or as part of a meal exchange. Learn how spices and other vegetable-derived ingredients can be used to enhance your diet. Incorporate grains, legumes, as well as high-fiber products to increase satisfaction after meals. These steps will help you enjoy your food, while also helping to improve your health.

Resources:

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