Boost your health with these three Mediterranean dinner ideas from a dietitian!
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For some, sticking to a strict diet can be a challenge – especially when all we want to do is indulge in something delicious!
Luckily, there is healthy cuisine that is flavourful and nutritious at the same time! Introducing the Mediterranean diet, which is renowned and practised by many – including registered dietitian and health expert Kirsten Jackson.
Considered one of the healthiest meal plans out there, the Mediterranean diet prioritises vegetables, legumes, seafood, olive oil, and even wine, in moderation, and eliminates unhealthy processed and fried foods, red meat, refined grains, added sugars, and saturated fats.
Research also links it to numerous health benefits, such as the reduced risk of type 2 diabetes, cancer, and heart disease.
Aside from the health benefits, dietitian Kirsten Jackson also follows the Mediterranean diet because of its convenience.
‘I run a business, so dinners have to be practical. I am not a huge fan of spending hours in the kitchen unless it is to bulk cook something,’ she said.
Kirsten also has three rules for creating her meals:
1. All food is cooked in olive oil.
2. Vegetables have to make up 30 to 50 per cent of the plate.
3. Carbs must always be ‘brown’.
The last point is important because brown or whole grain carbs contain more vitamins, minerals, and fibre compared to white carbs, such as bread. This means she chooses brown rice instead of white or whole-grain pasta.
‘Wholemeal foods have been linked to reduced risk of diabetes, cancer, and heart disease,’ she explained.
She also claimed that she uses olive oil because it is high in polyphenols and remains stable when heated. Polyphenols are antioxidants that fight free radicals, which are atoms that have been linked to certain diseases, including cancer.
The diet expert has kindly shared her top three go-to dinners that are not only simple and quick to prepare but also pack a flavourful punch.
Pan-fried Sardines with Flavourful Oven-baked Vegetables
For a dinner that is high in omega-3s and packed with vitamins, minerals, and fibre, try pan-fried sardines with oven-baked vegetables. Kirsten says baked vegetables is the easiest side dish to make.
Choose a mix of colourful root vegetables like beetroot, potatoes, onions, and zucchini, coat them in olive oil, and pop into the oven for about 35 minutes.
This meal is perfect for those busy days when you desire a nutritious and satisfying meal with minimal fuss. The combination of sardines and a wide array of vegetables will give your gut bacteria the much-needed prebiotics, promote good digestion, and help reduce high cholesterol.
Nutty Peanut Butter Chickpea Stir Fry with Wholemeal Noodles
For a hearty stir fry loaded with flavour and fibre, try Kirsten's must-have peanut butter chickpea stir fry with wholemeal noodles. Simply mix canned chickpeas with a bag of frozen stir-fried vegetables for a quick and filling meal.
Rather than using store-bought sauces, which are often high in salt and sugar, Jackson recommends making your own delectable sauce.
For a sauce that serves three to four people, mix one tablespoon each of peanut butter, honey, and soy sauce.
Treat Yourself to a Whole Wheat Pizza and Refreshing Side Salad
Who says you can't enjoy takeout and still eat healthily? Kirsten said she and her family enjoy pizza on the weekends.
She opts for a whole wheat base and prepares her own side salad to up her vegetable intake.
So, there you have it, three delicious and healthy dinner ideas inspired by the Mediterranean diet. Before making any significant dietary changes, it is always best to speak with your GP first to consider if it is right for you.
If you have any recipes for healthy meals, feel free to share them with us in the comments or in our recipe forum here!
Luckily, there is healthy cuisine that is flavourful and nutritious at the same time! Introducing the Mediterranean diet, which is renowned and practised by many – including registered dietitian and health expert Kirsten Jackson.
Considered one of the healthiest meal plans out there, the Mediterranean diet prioritises vegetables, legumes, seafood, olive oil, and even wine, in moderation, and eliminates unhealthy processed and fried foods, red meat, refined grains, added sugars, and saturated fats.
Research also links it to numerous health benefits, such as the reduced risk of type 2 diabetes, cancer, and heart disease.
Aside from the health benefits, dietitian Kirsten Jackson also follows the Mediterranean diet because of its convenience.
The Mediterranean diet is one of the healthiest diets out there. Credit: Ella Olsson/Pexels
‘I run a business, so dinners have to be practical. I am not a huge fan of spending hours in the kitchen unless it is to bulk cook something,’ she said.
Kirsten also has three rules for creating her meals:
1. All food is cooked in olive oil.
2. Vegetables have to make up 30 to 50 per cent of the plate.
3. Carbs must always be ‘brown’.
The last point is important because brown or whole grain carbs contain more vitamins, minerals, and fibre compared to white carbs, such as bread. This means she chooses brown rice instead of white or whole-grain pasta.
‘Wholemeal foods have been linked to reduced risk of diabetes, cancer, and heart disease,’ she explained.
She also claimed that she uses olive oil because it is high in polyphenols and remains stable when heated. Polyphenols are antioxidants that fight free radicals, which are atoms that have been linked to certain diseases, including cancer.
Kirsten shared her top go-to dinners for a no-fuss meal. Credit: Jane Doan/Pexels
The diet expert has kindly shared her top three go-to dinners that are not only simple and quick to prepare but also pack a flavourful punch.
Pan-fried Sardines with Flavourful Oven-baked Vegetables
For a dinner that is high in omega-3s and packed with vitamins, minerals, and fibre, try pan-fried sardines with oven-baked vegetables. Kirsten says baked vegetables is the easiest side dish to make.
Choose a mix of colourful root vegetables like beetroot, potatoes, onions, and zucchini, coat them in olive oil, and pop into the oven for about 35 minutes.
This meal is perfect for those busy days when you desire a nutritious and satisfying meal with minimal fuss. The combination of sardines and a wide array of vegetables will give your gut bacteria the much-needed prebiotics, promote good digestion, and help reduce high cholesterol.
Nutty Peanut Butter Chickpea Stir Fry with Wholemeal Noodles
For a hearty stir fry loaded with flavour and fibre, try Kirsten's must-have peanut butter chickpea stir fry with wholemeal noodles. Simply mix canned chickpeas with a bag of frozen stir-fried vegetables for a quick and filling meal.
Rather than using store-bought sauces, which are often high in salt and sugar, Jackson recommends making your own delectable sauce.
For a sauce that serves three to four people, mix one tablespoon each of peanut butter, honey, and soy sauce.
Treat Yourself to a Whole Wheat Pizza and Refreshing Side Salad
Who says you can't enjoy takeout and still eat healthily? Kirsten said she and her family enjoy pizza on the weekends.
She opts for a whole wheat base and prepares her own side salad to up her vegetable intake.
If you have any recipes for healthy meals, feel free to share them with us in the comments or in our recipe forum here!
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