9 Mediterranean dietary foods to fill up on this spring, according to the dietitians

Examined by dietitian Karen Ansel, MS, RDN

Main to remember

• Following the Mediterranean diet has a multitude of health benefits, including better heart health and healthy aging.

• Adding fresh seasonal food to the Mediterranean diet makes it even more delicious.

• Dietitists suggest adding spring products such as artichokes, asparagus and peas to your basket.

To date, you have probably heard that the Mediterranean regime is one of the healthiest diets on the market. The study after the study shows that it promotes cardiovascular health, reduces the risk of diabetes, helps people live longer and more. Not only is it full of health benefits, but it is one of the most sustainable diets in the world. It is not super restrictive, it is co -geling and the meals are full of flavor!

In its heart, the Mediterranean diet is rich in plant foods such as fruits, vegetables, whole grains, beans, nuts, seeds and olive oil. In addition, its foundation can be applied to a variety of cultural food preferences (what we call the new Mediterranean diet).

One of the best ways to start is to center your plate around seasonal products. And spring – when all kinds of tasty fruits and vegetables come in season – is a fantastic moment to start. Of course, there are many options. To help you reduce things, we have asked dietitists to their favorite Mediterranean dietary foods to shop for this spring. Here are their Go-Tos.

1. Artichokes

The artichokes were the most popular recommendation of the dietitists for this article! What makes them so great? “Artichokes are an addition par excellence to a Mediterranean regime inspired by spring,” said the registered dietary of South Carolina, Lauren Manaker MS, RDN, LDN. “Rich in antioxidants, fiber and key vitamins such as vitamin C and folate, they make a versatile ingredient in many dishes.”

In addition, there is SO Many delicious ways to prepare them. “Whether burned, roasted or added to salads, stews and cereal bowls, they bring both flavor and nutrition to the table,” explains Karolin Sawères, MS, RDN, LD, dietitian and owner of my nutrition and me.

Pro tip: the high season of the artichokes is from March to May, so you can fill up with spring. Have I never cooked them before? Don’t worry. These easy artichoke recipes can help you start.

2. Ralue

Green leaves are one of the staples of the Mediterranean diet. This spring, we suggest that you store on the rocket to get your green vegetarian solution. “This spicy green is an excellent source of glucosinolates, a group of compounds that act as antioxidant precursors in the body, and can support the natural detoxification course of the liver,” explains McKenzie Caldwell, MPH, RDN, a dietitian specialization recorded in reproduction and prestal nutrition. Green vegetables with dark leafy like arugula also provide folate and vitamins A, C, E and K, which support bone and immune health and help prevent cancer.

Add this peppery green to envelopes, sandwiches and salads. Or, for a simple dinner that only takes half an hour to prepare, try our Milanese chicken with a salad of arugula tomatoes.

3. Asparagus

“Asparagus contains plant compounds, (called) saponins, which can help reduce inflammation, cancer risk and microbial activity,” explains Sheri Gaw, RDN, CDCE, owner of Sheri The Plant Strong Dietetian. It is also full of iron, folate and vitamins A and K.

The high season of asparagus is from March to May, so be sure to load it this spring. He married beautifully with many Mediterranean inspiration dishes. Gaw suggests enjoying roasted, roasted, sautéed or raw asparagus in a salad. But don’t stop there. These healthy asparagus recipes will give you an endless inspiration.

Related: how to cook asparagus

4. Gras fish

As central as fruits and vegetables for the Mediterranean diet, this food model is also based on fish for proteins and omega-3 fats for the heart. “Fatty fish such as salmon are one of the best sources of omega-3 fatty acids, in particular DHA and EPA, which support brain and heart health,” explains Alis Ellis, M.SC., RD, dietitian and founder of The Toddler Kitchen. While salmon is an excellent start, anchovies, sardines, mackerel and herring are also rich in these healthy fats that are difficult to obtain.

So why not add fatty fish to your meals this spring? After all, most Americans are not the recommendation of the American Heart Association of two portions of fish per week. While the salmon is an excellent start, drive our Greek salad with sardines or a generous bowl of pasta with garlic with broccolini for even more omega-3 love.

5. Fava beans

Are you looking for another way to add protein to your Mediterranean diet? Think of FAVA beans. “A classic spring legume in Mediterranean cuisine, FAVA beans are rich in protein and fiber and can be added to salads, soups or purees like Houmous,” explains Sarah Nash, RD, LDN, DDN, DDN, LDN, DR, LDN. In addition to providing 13 grams of vegetable protein in heart health and 9 grams of fiber satisfied by cooked cup, Favas also contain a cocktail of plant compounds which can help reduce cholesterol, inflammation and blood pressure.

“Incorporating Fava beans into your meals can support heart health and provide sustained energy,” explains Bess Berger, RDN, dietitian and founder of nutrition by Bess. Never cooked with them before? They are delicious in this Sudanese stew called Ful Medames or as a foundation of crispy beaks known as Taameya.

6. Green peas

“Fresh green peas are a legume rich in antioxidant, rich in protein and fiber that will make an excellent addition to your Mediterranean diet – inspired spring meals!” said Gaw. Only 1 cup of fresh and raw peas delivers 8 grams each of proteins and fibers for satiety, blood sugar and healthy hearts and stable digestive. ,,

As delicious as the fresh peas, do not forget the frozen peas if you find no costs. You cannot beat them for convenience and affordability. Because they are frozen at the top of freshness, they are just as nutritious as it is fresh! Anyway, they are delicious fresh or frozen in our stove salmon with orzo pesto and green peas, which also contains a good dose of arugula!

7.

Herbs like rosemary, basil, dill, mint and thyme are at the heart of the Mediterranean regime. “Spring is the ideal moment to add fresh herbs, which improves flavor without excess salt and provides additional antioxidants,” says Nash. Research has revealed that replacing sodium with herbs and spices can facilitate compliance with a low sodium diet. It is a victory for heart health because most Americans eat more sodium than food directives recommend it, which can cause blood pressure.

“Try to sprinkle fresh herbs on a salad or launch them with roasted vegetables for an additional flavor,” recommends Ellis. This kitchen guide with fresh herbs will show you everything you need to know.

Related: 3 herbs and spices that can help lower your blood pressure, according to science

8. Mushroom

“Mushrooms, another seasonal favorite, are appreciated for their Umami flavor and their nutritional profile,” explains Manaker. “Their ability to absorb the flavors of herbs and spices improves their appeal in spring cuisine.”

However, the attraction of mushrooms does not only concern their flavor. Many varieties of mushrooms are also a source of beta-glucans. “These natural polysaccharides are known for their properties to support relief, helping to improve the body’s ability to combat infections and reduce inflammation,” said Manaker. Some varieties also provide vitamin difficult to obtain D.

To get your mushroom fixing and more, try these pizza with Portobello mushrooms with arugula salad. This recipe incorporates several foods on our list!

9. Strawberries

Regarding spring fruits, you cannot beat the strawberries. These juicy berries are the first berries of the year to mature, with their high season at the end of spring. Regarding nutrition, they are full of fiber and vitamin C. In addition, they are rich in antioxidants that can help reduce inflammation and keep your arteries healthy, making it an excellent choice for heart health.

“These sweet bays and rich in antioxidants add a fresh flavor to Mediterranean meals and are excellent in yogurt, salads or alone as a snack,” explains Nash. For a high fiber breakfast, we love them in this pudding with strawberry chia. Or associate them with fresh herbs and tangy feta in a quinoa salad with strawberries.

The bottom line

The Mediterranean regime has a lot to offer in health And flavor. A way to make it more fun and tasty is to center it on seasonal foods. This spring, the dietitists recommend loading seasonal favorites such as artichokes, asparagus, Fava beans, green peas, fresh herbs, mushrooms and strawberries. They are full of vitamins, antioxidants and fibers to support overall health. In addition, storage when they are in season means that they will be the coolest and tastiest! While you are there, don’t forget to add fatty fish for healthy proteins and omega-3 fats for the heart.

If you could use advice to start the Mediterranean diet, consult our Mediterranean dietary meal plan that is easy to follow for beginners.

Read the original article on eatingwell