2023-08-13 05:38:45
Elena Paravantes is a Registered Dietitian and Author who has followed the Mediterranean Diet her entire life. Elena Paravantes
The Mediterranean diet is considered one of the healthiest diets.
Elena Paravantes is a Greek nutritionist who has followed the Mediterranean diet all her life.
She shared five of her easy, flavorful dinner recipes with Insider.
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A nutritionist who has followed the Mediterranean diet her whole life shares five of her favorite dinner recipes.
The Mediterranean diet is widely considered to be one of the healthiest diets because it reduces the risk of heart disease, stroke and diabetes. It takes its name from the traditional eating habits of Mediterranean countries such as Greece – where Elena Paravantes, a nutritionist and specialist in this diet – comes from – as well as Italy and Spain.
The diet emphasizes vegetables, legumes, healthy fats like olive oil, and complex carbohydrates like whole grains, so it doesn’t require calorie restriction. Processed foods and red meat are kept to a minimum.
The Mediterranean diet isn’t great for quick weight loss because it’s more of an eating style than a diet, Paravantes said. It should feel good to follow this diet authentically, she says.
These are Paravantes’ favorite dishes – you can find the full recipes on her Website find.
Roasted white beans with summer vegetables
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Simply sauté kidney beans with tomatoes, peppers, and onions in olive oil until juicy and tender. You can add some feta and also eat the dish with bread for a filling meal.
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Not only is this dish delicious, but it’s also high in protein and fiber, says Paravantes. And since it’s all veggies, you can stuff yourself with nutrients.
Kotopoulo me Araka – Greek chicken with peas in a pot
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Kotopoulo me Araka is a traditional stew dish that was cooked on the stove. It consists mostly of vegetables and little chicken, as meat has traditionally been used as a side dish rather than a main course, Paravantes says. For this dish, you combine peas, tomato sauce, herbs and white wine in a saucepan with some chicken and cook it into a “delicious and comforting” complete meal, she says.
Chickpeas and rice with lemon and tahini
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Paravantes’ Chickpeas and Rice with Lemon and Tahini is another one-pot dish, but it’s vegan. The rice contains vitamin B6 and fiber. Chickpeas contain a lot of zinc, which is good for the immune system.
The addition of tahini, lemon and sautéed onions gives this dish great flavor and adds a “tangy note” to the creaminess of the beans and rice, according to Paravantes.
Mediterranean aubergines stuffed with fresh tomatoes and onions
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Paravantes says you won’t believe this dish is all veggies – the aubergine, caramelized onion, tomato and olive oil combine to create a rich flavor experience. You can also add feta cheese and bread to this dish to make it even tastier and to fill you up.
Plus, it’s good for you, because eggplant is a good source of soluble fiber, which helps lower cholesterol. It’s also rich in antioxidants like polyphenols, which improve blood vessel function, says Paravantes.
Spinach casserole with feta cheese and a crunchy topping
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Paravantes says this casserole is delicious, healthy and easy to make. It uses the classic Greek combination of spinach and feta that you may have eaten before in the spanakopita (a savory spinach pie) and is far healthier than other spinach casserole recipes that use lots of butter and cream.
Spinach is high in vitamins and nutrients, good for brain health and lowers blood pressure. Feta is also a healthier type of cheese as it contains phosphorus, which is good for bones and teeth – and is suitable for people with lactose intolerance as it contains no lactose.
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