The Mediterranean is a cooking style that includes whole grains, beans, vegetables, nuts, low-fat dairy, fish, red meat, and olive oil. Health-conscious individuals might think that the Mediterranean is a restricting cooking style, not for people who want to lose weight and start a healthy lifestyle. Seemingly opposite, however, there are plenty of ways to integrate a low-carb diet into a palatable Mediterranean style.
Mediterranean And Keto Diet
Combining Mediterranean cooking and the keto diet is not impossible. To give you an idea, here are some food included in a Mediterranean and keto diet:
Vegetables
Vegetables provide a good source of fiber. The best ones for a Mediterranean keto diet are the leafy and cruciferous veggies. Try to include Brussels sprouts and broccoli to complete your fiber requirements.
Healthy Fats
Healthy fats are mostly found in olive oil, nuts, and seeds. Use these products instead of butter.
Lean Meat
Lean meat is a staple in the keto diet. Include lean meat if you can, instead of using red meat variety.
Seafood
Seafood is an excellent source of protein and fat. Most Mediterranean dishes include a variety of seafood like fish.
Low-Fat Dairy
Low-fat dairy should be taken in moderation. Feta cheese, Parmesan, and Greek yogurt are some of the options you can incorporate into your diet.
Baked Asparagus & Cheese Frittata
Ingredients:
- 2 tablespoons fine dry breadcrumbs
- 1 pound thin asparagus
- 1 ½ teaspoon extra-virgin olive oil
- 2 chopped onions
- 1 chopped red bell pepper
- 2 minced cloves of garlic
- ½ teaspoon salt
- ½ cup water
- 4 large eggs
- 2 large egg whites
- 1 cup part-skim ricotta cheese
- 1 tablespoon chopped fresh parsley
- Freshly ground pepper
- ½ cup shredded Gruyere cheese
Instructions:
- Preheat oven to 325 degrees F. Use a 10-inch pie pan and coat with cooking spray. Then, layer generously with breadcrumbs.
- Cut your asparagus into 1/2-inch slices. Make sure to get rid of about 2 inches from both ends.
- In a nonstick skillet, combine oil, onions, garlic, bell pepper, and 1/4 teaspoon of salt over medium heat. Cook for about 5-7 minutes.
- In a nonstick skillet, combine oil, onions, garlic, bell pepper, and 1/4 teaspoon of salt over medium heat. Cook for about 5-7 minutes.
- In a bowl, whisk the eggs and egg whites thoroughly. Gradually add the ricotta, chopped parsley, salt, and pepper. Pour over the asparagus stalks, ensuring that the mixture is well-distributed in the pan. Top with Gruyere cheese.
- Bake for about 35 minutes. Serve and enjoy!
Low-Carb Mediterranean Stuffed Chicken Breasts
Ingredients:
- 4 (8 ounces) boneless, skinless chicken breasts
- ½ cup crumbled feta cheese
- ½ cup chopped roasted red bell peppers
- ½ cup chopped fresh spinach
- ¼ cup Kalamata olives
- 1 tablespoon chopped fresh basil
- 1 tablespoon chopped fresh flat-leaf parsley
- 2 minced cloves of garlic
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon lemon juice
- ¼ teaspoon salt
- ½ teaspoon ground pepper
Instructions:
- Preheat oven to 400 degrees F.
- In a bowl, combine feta cheese, spinach, roasted red peppers, parsley, basil, and garlic.
- Cut through each chicken breast, forming a pocket. Using your mixture, stuff each chicken breast and use wooden picks to close and secure them. Coat the chicken breasts with salt and pepper.
- Using medium heat, pour oil in an oven-safe skillet. Place the stuffed chicken breasts and cook for about 2 minutes on each side until golden brown.
- Once cooked, place the pan in the oven. Bake for about 20-25 minutes.
- Squeeze lemon juice over the chicken breasts and remove the wooden picks. Serve and enjoy.
Conclusion
Cooking a healthy yet delicious and palatable meal is not as impossible as you might think. All you need is a little creativity and a good understanding of what you put inside your body. Low-carb Mediterranean-style recipes can give you a satisfying meal without the guilt of going over your daily nutrient requirements. We guarantee that the recipes above will allow you to enjoy a guilt-free meal. And remember, eating healthy does not mean boring and bland food. Discover more about recipe!