Eating is more than just survival. It’s a means by which we come together to share food, tradition, culture, and quality time.
Studies show that eating together is not only beneficial for your physical health, but your mental health too with lower rates of depression, anxiety, substance abuse, and even eating disorders.
That’s why following a Mediterranean style of eating doesn’t just encompass the types of food we consume, but also how we consume it.
With Easter around the corner, it’s a time to break bread with our loved ones without worrying about the guilt.
Whether you’re looking for a dish to bring to family lunch or you’re eating out, we have our top tips for managing the Mediterranean diet this Easter weekend.
How to manage the Mediterranean diet this Easter weekend
Tips for cooking at home
- Organise a primarily plant-based dish
- Try and centre your meal around vegetables, legumes and herbs
- Choose fish such as salmon or sardines and seafood as your preferred protein
- Cook with Extra virgin olive oil
- Include other healthy fats such as avocados, nuts, eggs and cheese such as feta, ricotta and cottage
- Choose whole grains (authentic grainy sourdough is a delicious choice)
- Make your desserts to include fruits, Greek yoghurts and nuts
Mediterranean Diet-Friendly Easter Recipe
Greek Feta & Vegetable Tray Bake
Ingredients:
- Feta Cheese
- Red Capsicum
- Cherry Tomatoes
- Red Onion
- Basil
- Parsley
- Olives
- Garlic
- Extra Virgin Olive Oil
- Salt and Pepper
Method:
- Heat oven to 180 degrees Celsius
- Chop feta into cubes and sprinkle with half the herbs
- Roughly chop veggies and toss with extra virgin olive oil, the rest of the herbs, salt and pepper
- Place veggies in an oven-proof tray and place the feta on top
- Bake for 30 minutes or until vegetables are cooked through
Tips for dining out
- Choose meals with lots of vegetables (try fresh salads, healthy pasta with vegetables, or a grilled fish or poultry dish with vegetables)
- Choose dishes with fish, white meat or a vegetarian option
- Order a side of salad or vegetables instead of chips
- If you’re wanting dessert, choose a fruit-based option
- Water should be your go-to beverage
- Red wine is optional – but stick to one glass a day
Remember, food is to be savoured and enjoyed. It doesn’t have to be rushed or boring. For more nutrition information, lifestyle advice and recipes, book a consultation with one of our accredited dietitians!