In today's post, I want to share with you a List of Vegetables from the Mediterranean diet to help you have a better Healthier LifeStyle.
The Mediterranean diet is based largely on plant-based foods.
The diet is from the people living in Mediterranean areas such as Spain, Greece, and Italy.
In addition to fruits, whole grains, olive oil, cheese, yogurt and fish, the Mediterranean diet places a major emphasis on vegetables.
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List of Vegetables For A Healthy LifeStyle
I'm going to break down the vegetable list by colors to make things easier.
Red, Orange and Yellow Vegetables
Red and yellow bell peppers, radishes and carrots will add nutrients, such as vitamin C and potassium, and flavor to a leafy green salad.
They are also tasty on their own. Red, orange, and yellow bell peppers pair well with tomato-based pasta sauces, such as marinara or bolognese, too.
Tomatoes, whether they're eaten plain, in salads or cooked in sauces, have a starring role in the Mediterranean diet, as well. Squash, sweet potatoes and beets.
Green vegetables are good sources of fiber and vitamin A, among other things.
Broccoli, green beans, and peas are healthy additions to the Mediterranean diet, but there are other options you may also include.
Fill a bowl with leafy greens, such as spinach, romaine lettuce, kale or mustard greens, and drizzle the greens with olive oil and a squirt of lemon juice for a tasty side salad.
Stir chopped okra into vegetable soup or serve sliced cucumbers alongside finger sandwiches. Avocado, green peppers, zucchini, and celery are other vegetables to consider.
White and Purple Vegetables
Eggplant, which is one of the few purple vegetables, is a good addition to the Mediterranean diet.
Cut the vegetable into thin slices and use them in place of noodles when you make lasagna or grill the eggplant slices and top them with fresh tomatoes and a drizzle of olive oil.
Among the white vegetables, cauliflower is a stand-out. It's rich in fiber and makes a simple side dish. Steam cauliflower and puree it with olive oil and fresh rosemary.
Steam cauliflower and puree it with olive oil and fresh rosemary.
Onions and leeks are two more white vegetables to use in your diet.
List of Vegetables Tips and Considerations
The trick to eating vegetables on the Mediterranean diet is to eat them steamed, grilled or raw.
Because the Mediterranean diet is not heavy in saturated fats, avoid breaded and fried vegetables. In addition to healthy vegetables, you should also eat plenty of fresh fruit, whole grains, lean meat and low-fat dairy foods.
When coupled with regular exercise, eating these foods might reduce your risk of heart disease, Alzheimer's disease, and Parkinson's disease, according to MayoClinic.com.
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