Elena Paravantes is a registered dietitian nutritionist and author who
has followed the Mediterranean diet her whole life. © Elena Paravantes
Welcome to Olive Tomato
By Elena Paravantes
If you want to be inspired to lead a happier, healthier lifestyle and learn more about the Real Mediterranean Diet and are looking for tried and trusted information, you’re at the right place. Olive Tomato is the most credible and trusted source for the Mediterranean Diet. Join me as I present the nutritional value of the Mediterranean Diet, provide recipes, guidance, cooking tips, the latest news and research, and easy ways to incorporate Greek and Mediterranean diet to your lifestyle.
WHAT YOU CAN EXPECT FROM ME THAT YOU WON’T GET FROM OTHER “MEDITERRANEAN DIET EXPERTS” 8 No-Cook Mediterranean Diet Dinners
for Easier Weeknight Meals (msn.com)
The Mediterranean diet was virtually unknown in the U.S. a few decades ago and today
it has become one of the most popular diets worldwide. Mediterranean diet experts and books are popping up everywhere with many descriptions and recipes that resembled very little to the food my mother, aunts and grandmothers cooked in Greece.
Authentic Greek and Mediterranean recipes, not westernized versions
Mediterranean lifestyle advice based on lifelong experiences
Nutritionist approved recipes that follow the principles of the Mediterranean Diet
Credible and scientifically sound information about the Mediterranean diet
Guidance on how to follow a real Mediterranean diet based on the prototype of the Mediterranean Diet. Don’t settle for generic advice, get the information about the Mediterranean Diet from those who know.
There was and is plenty of misinformation about the diet.
As a Registered Dietitian Nutritionist with 20 years experience, writer and mother of two, of Greek heritage, I have more than just a professional interest in the Mediterranean Diet, its preservation and promotion. As a Greek, I have been following the Mediterranean Diet my whole life, and have firsthand experience. However, having spent half my life in the U.S., I am proof that you can follow this diet from anywhere in the world.
With that in mind, I felt that it was time to clear up misconceptions and misunderstandings that have been circulating for years. Here I provide true,
easy to follow information and make the diet relevant today and applicable
to the modern way of life without sacrificing its true nature.
The Mediterranean diet is considered one of the healthiest ways to eat.
Elena Paravantes is a Greek nutritionist who has followed the Mediterranean
diet all her life. She shared five of her easy, tasty, go-to dinner recipes with Insider.
A dietitian who has followed the Mediterranean diet her whole life shared five of her favorite dinner recipes.
The Mediterranean diet is widely considered one of the healthiest ways to eat thanks
to its link to a lower risk of conditions such as heart disease, stroke, and type 2 diabetes.
It takes its name from traditional ways of eating in countries around the Mediterranean sea, such as Greece — where registered dietitian nutritionist and specialist in the diet, Elena Paravantes, is from — as well as Italy and Spain.
The diet prioritizes vegetables, legumes, healthy fats such as olive oil, and complex carbohydrates such as whole grains, and for this reason doesn’t require you to restrict calories. Processed foods and red meat are kept minimal.
The Mediterranean diet isn’t the best for rapid weight loss, because it’s more of a style of eating than a diet, according to Paravantes. It should feel good to follow this diet authentically, she said.
Paravantes previously shared her favorite Mediterranean diet breakfasts,
as well as the mistakes people make when trying to follow this way of eating.
These are Paravantes’ go-to meals, you can find the full recipes on her website.
Roasted white beans with summer vegetables © Elena Paravantes
Simply roast some white beans with tomatoes, peppers, and onions in olive oil, until moist and tender. You can add some feta and eat it with bread too, for a more filling meal.
Related video: We Made This Greek Salad Once & It Changed Our Entire Personality
Not only is this dish delicious, but it also provides plenty of protein and fiber,
said Paravantes. And because it is all vegetables, you can load up on nutrients.
Kotopoulo me Araka — one-pot Greek chicken and peas © Elena Paravantes
Kotopoulo me Araka is a traditional one-pot meal that would have been cooked on the stove. It is mostly vegetables with only a small amount of chicken, because meat was traditionally used as a side dish rather than the main event, according to Paravantes.
For this dish, combine peas, tomato sauce, herbs, and white wine in a pot with some chicken, and simmer for a “delicious and comforting” complete meal, she said.
Chickpeas and rice with lemon and tahini © Elena Paravantes
Paravantes’ chickpeas and rice with lemon and tahini is another one-pot meal, but this
one is vegan. The rice contains vitamin B6 and fiber, and chickpeas contain lots of zinc,
which is great for your immune system.
Adding tahini, lemon, and sauteed onions gives this dish a great flavor, and adds
a “tangy twist” to the creaminess of the beans and rice, according to Paravantes.
Mediterranean eggplant stuffed with fresh tomato and onion © Elena Paravantes
Paravantes said that you won’t believe this dish consists of just vegetables —
the eggplant, caramelized onion, tomato, and olive oil all combine to create a rich flavor. You can also add feta cheese and bread to this dish too for more flavor and to fill you up.
Plus, it’s good for you because eggplant is a great source of soluble fiber, which can lower cholesterol and help to control your blood sugar levels, and it’s also rich in antioxidants, such as polyphenols which improve the function of blood vessels, Paravantes said.
Spinach casserole with feta and a crunchy topping © Elena Paravantes
Paravantes said this casserole is delicious, healthy, and easy to make. It uses the classic Greek combo of spinach and feta, which you may have had in spanakopita (a savory spinach pie), and is a lot healthier than other spinach casserole recipes which use a lot of butter and cream.
Spinach contains lots of vitamins and nutrients, and is great for brain health and lowering blood pressure. Feta is also a healthier type of cheese, because it contains phosphorus, which is good for your bones and teeth, and is suitable for people who are lactose intolerant because it doesn’t contain lactose.
Mediterranean diet salad recipes that are filling and delicious, by a dietitian
The Mediterranean is widely considered one of the healthiest ways to eat.
A balanced salad contains protein, carbs, and fats as well as fruits and vegetables.
Dietitian Nichola Ludlam-Raine shared Mediterranean-inspired salad recipes.
Whether or not you follow the Mediterranean diet,
knowing a few healthy salad recipes can be super handy, especially in the warmer months.
The Mediterranean diet is widely considered to be one of the healthiest ways to eat, thanks to its links with heart health and a lower risk of various diseases including Parkinson’s and diabetes.
It focuses on vegetables, legumes, seafood, and olive oil, wine in moderation, and minimal amounts of processed and fried foods, red meat, refined grains, added sugars, and saturated fats.
When it comes to building a satiating salad, you need more than just a few lettuce
leaves and chopped tomatoes. Dietitian Nichola Ludlam-Raine, who aims to eat a Mediterranean-style diet, told Insider a balanced salad should contain the following components:
Carbohydrates
These are our body’s main source of fuel, Ludlam-Raine said.
She recommended choosing higher fiber and wholegrain options where possible, such as quinoa, wholegrain rice, wholewheat pasta, or whole meal pitta. ”I personally like the mixed grains in the microwavable bags for my salads,” she said.
Vegetables, salad, and fruit
Ludlam-Raine recommended aiming for two handfuls of produce, for example a handful of salad leaves, crudités, roasted vegetables, or pomegranate seeds. “The greater variety of plant-based foods in your diet, the better your gut microbes will be, which means better physical and mental health,” she said.
Protein
“Whether it’s animal or plant-based, protein is digested slowly and helps to keep us fuller for longer,” Ludlam-Raine said. Good sources in salads include chickpeas, feta cheese, mixed beans, hummus, chicken, edamame beans, and salmon, she said.
Fat
“Fats provide some of the essential fatty acids our body can’t make itself and help to absorb fat soluble vitamins A, D, E, and K,” Ludlam-Raine said. To get a source in your salad, try adding a handful of olives, mixed seeds, flaked almonds, a dollop of pesto, or a drizzle of rapeseed or olive oil, she said.
Source: Mediterranean diet salad recipes that are filling & delicious, by a dietitian.
Mediterranean Diet Linked to Lower Risks of Cancer, Death: Study (msn.com)
A Greek nutritionist who has followed the Mediterranean diet all her life shares her
5 easy, go-to dinners (msn.com)