Holiday Menus, the Mediterranean Way

Need a little inspiration for planning healthy holiday meals? Try a Mediterranean diet-inspired holiday menu.

BY VICKI MARTINEZ

 

Holiday Menus, the Mediterranean Way

Need a little inspiration for planning healthy holiday meals? Try a Mediterranean diet-inspired holiday menu.

BY VICKI MARTINEZ

 

Agencies such as the World Health Organization (WHO) and research-heavy institutes like the Mayo Clinic declare the Mediterranean diet to be “the healthiest diet in the world.”

Linked to heart health, stronger bones, lower incidence of type 2 diabetes, and longer life expectancy, the Mediterranean-style of eating is also one of the healthiest weight loss “programs” around. So, rather than putting on those extra holiday pounds, why not try the Mediterranean way of eating. You’ll be able to enjoy flavorful foods, rich and robust dishes, and yes, even dessert!

 
 

italian meal

 
 

Planning a Med Diet Menu

Develop healthy holiday recipes using the Mediterranean diet as your guide:

  • Use or create recipes that are full of colorful fruits and vegetables, spotlighting in-season ingredients.
  • Focus on fish for your main protein source. The Med diet suggests limiting red meat to once or twice a month or for … ahem … special occasions.
  • Incorporate whole grains, beans or legumes, and plant-based pasta into your recipes.
  • Use extra virgin olive oil in all your cooking.
 

Winter Fresh

When your goal is to prepare the most flavorful, fresh, and healthy meal possible, knowing what’s in season is essential.

The USDA produce guide provides a lengthy list of seasonal ingredients to use for holiday menu building.

Apples, Avocados, Bananas, Beets, Brussels Sprouts, Cabbage, Carrots, Celery, Collard Greens, Grapefruit, Herbs, Kale, Kiwifruit, Leeks, Lemons, Limes, Onions, Oranges, Parsnips, Pears, Pineapples, Potatoes, Pumpkin, Rutabagas, Sweet Potatoes & Yams, Swiss Chard, Turnips, Winter Squash

Curious about other ingredients important to eating Mediterranean style? Read “Pantry Perfect: 
A Mediterranean Diet Food List.”

winter veggies

Winter Fresh

When your goal is to prepare the most flavorful, fresh, and healthy meal possible, knowing what’s in season is essential.

The USDA produce guide provides a lengthy list of seasonal ingredients to use for holiday menu building.

Apples, Avocados, Bananas, Beets, Brussels Sprouts, Cabbage, Carrots, Celery, Collard Greens, Grapefruit, Herbs, Kale, Kiwifruit, Leeks, Lemons, Limes, Onions, Oranges, Parsnips, Pears, Pineapples, Potatoes, Pumpkin, Rutabagas, Sweet Potatoes & Yams, Swiss Chard, Turnips, Winter Squash

Curious about other ingredients important to eating Mediterranean style? Read “Pantry Perfect: 
A Mediterranean Diet Food List.”

 

holiday party

 
 

Live Strong. Live Long.

If you’ve read any of our past blogs about the Mediterranean diet, you know it’s not just about the food you eat. It’s a lifestyle.

One of the most important parts of this healthy lifestyle is social interaction. This is why the Med diet works in perfect unison with the holidays. Whether we get together in person or celebrate virtually, the holidays are all about socializing with family and friends.

This holiday season, take the opportunity to not only savor flavors but also to create stronger bonds. It’s the Mediterranean way.

    A Mediterranean Diet Meal Plan

    Here’s our Mediterranean diet-inspired holiday menu, courtesy of Chef Lorenzo Boni:

       
       

      Octopus Salad

      Octopus and Potato Salad

      Mushroom Soup

      Orzo Mushroom Soup

      Shrimp Beans

      Shrimp with Cannellini Beans

       
       

      Beef Tenderloin

      Prosciutto di Parma Wrapped Beef Tenderloin

      Butternut Squash

      Chickpea Spaghetti with Butternut Squash

      Panna Cotta

      Panna Cotta alla Vaniglia

       
       

       

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