Are you feeling bored with the same old vegetables on your plate? Want to add some excitement to your meals while boosting your health? Look no further than the Mediterranean diet! This delicious and nutritious way of eating is based on the traditional cuisine of Greece, Italy and Spain. And at the heart of it all are vegetables. The Mediterranean diet focuses on a plant-based approach to eating, with an abundance of fresh veggies, fruits, whole grains, legumes, nuts and seeds. These foods are brimming with essential vitamins, minerals, fiber and antioxidants that support good health and can help prevent chronic diseases.
Make them the star of your plate
Roast a variety of colorful vegetables like bell peppers, eggplant, zucchini and sweet potatoes. Drizzle them with olive oil, sprinkle with herbs like oregano and thyme, and top with a crumble of feta cheese for a burst of Mediterranean flavor.
Experiment with new flavors and textures
Add a variety of fresh veggies to meals for a rainbow of colors and textures. Try making a salad with arugula, shaved fennel and oranges for a refreshing, bright taste. Or mix up a batch of ratatouille with eggplant, zucchini, tomato and onion for a hearty and satisfying meal.
Use veggies as the base of meals
Consider swapping out carbs like pasta or rice for roasted vegetables, adding leafy greens to smoothies or using zucchini or spaghetti squash as a noodle substitute. Get creative and experiment with different veggie combinations to discover new and exciting flavors.
Lean on the power of herbs and spices
The Mediterranean diet uses a variety of flavorful herbs like basil, mint, parsley and rosemary, as well as spices like cumin, coriander and paprika. These can add depth and complexity to any vegetable dish, making them more exciting and delicious.
Snack on veggie-based dips
Several Mediterranean-style, veggie-based dips like hummus, baba ghanoush and tzatziki are perfect for snacking. You can create your own by blending veggies like roasted red peppers and eggplant with chickpeas, garlic and flavorful herbs and spices like cumin and parsley. Use them as a spread for sandwiches, a dip for veggies or pita chips, or a topping for roasted meats or fish.
