For the third year in a row, the Mediterranean Diet has been rated number 1 by U.S. News and World report. Why is the Mediterranean Diet worth considering if you’re trying to lose weight or eat healthy?
- The Mediterranean Diet isn’t really a diet but rather a healthy eating pattern that is sustainable.
- The Mediterranean Diet is a heart healthy diet that can be used and adopted to help you eat healthy and lose weight whether you are healthy or have a chronic condition like diabetes.
- The Mediterranean diet emphasizes foods that are plant-based foods plus fish and seafood making it better for the planet that diets that emphasize eating more meat-based protein. Now there’s a way to eat healthy, lose weight, and help the planet at the same time.
- The Mediterranean diet is an easy way to eat healthy and lose weight if you like Mediterranean foods like, fruits, vegetables, olive and olive oil, fish and seafood, legumes, nuts, and rice (brown rice provides fiber).
- The evidence base continues to grow that the Mediterranean Diet is a good way to eat healthy, and it has a long history of fostering good health.
Fisherman Kabobs
4 Servings
Use whatever fresh fish, seafood and herbs you have on hand. If using scallops, buy “dry” scallops to ensure you are getting the real thing.
Ingredients:
- 1 1/r pounds skinless swordfish (or other fish), cut into 1-inch cubes
- 24 grape tomatoes
- 1 cup lightly packed fresh basil
- ½ tablespoon extra-virgin olive oil
- 1 clove garlic
- ¼ teaspoon unrefined sea salt
- ¼ teaspoon freshly ground black pepper
- Crushed red chile flakes, to taste
Directions:
- Heat grill to high. Thread fish onto 4 skewers, alternating with tomatoes.
- Place basil, oil, and garlic in a blender, and puree until smooth. Season with salt, pepper and crushed red chile flakes. Reserve half the oil mixture in a separate container.
- Brush kabobs with half of basil oil. Grill until fish is opaque, 6-10 minutes, turning occasionally.
- With a clean brush, coat cooked kabobs with reserved basil oil. Serve immediately.
Nutrition Information:
Calories: 240
Total Fat 11 grams; saturated Fat: 2.5 grams
Sodium 220 mg
Potassium 860 mg
Total Carbohydrate 5 g; Dietary Fiber 1 gram
Protein 29 g
Phosphorus 390 mg
You don’t have to be diabetic to enjoy these delicious and easy, healthy recipes from, The Italian Diabetes Cookbook by Amy Riolo.
Want help with starting your Healthy, Happy New Year? Don’t worry. I’m happy to share my latest advice with you for a healthy, Happy New Year. I’ll show you how to get started with your New Year’s change project during my newly announced Webinar in January. And I’ve invited special guest speaker Award-Winning Chef Amy Riolo too.
New Year, Fresh Start 2020 Webinar
Join us for the New Year, Fresh Start 2020 Webinar on January 23th at 7 pm.
The Webinar is Free, Live and Recorded on Zoom! During this Webinar I will share with you my top secrets about how to DISRUPT Food Cravings this New Year and AMY RIOLO, Award-Winning, Best-Selling Author, Chef will share with you ways to Quick Start the MEDITERRANEAN Diet.
Find out more and register today at: https://newyearfreshstart2020.eventbrite.com
Can’t wait to share our latest insights with you during this Webinar!
Happy New Year!
To your Joy and Health,
Kay Loughrey, MPH, RDN, LDN
International Speaker, Breakthrough Coach, Nutritionist-Dietitian