It’s easy to get overwhelmed with all of the dietary models and eating plans we’re inundated with today. But one dietary pattern that has lots of research behind it is the Mediterranean Diet. Here’s what you need to know, why it might be a good fit for your lifestyle, along with a satisfying weeknight supper to add to your family’s dinner rotation.
This post is sponsored by the Washington State Beef Commission.
What Is the Mediterranean Diet?
Even though it’s called a “diet,” the Mediterranean Diet is actually more of an eating pattern. It’s not a trendy or radical weight-loss regimen, but rather a way of eating that mirrors that of Mediterranean countries. That area of the world has long been known for heart and brain health, weight moderation, lower cancer rates, and a reduced diabetes risk. The health benefits of the Mediterranean Diet are backed by years of research and the principles are pretty simple.
The Mediterranean Diet is rich in fruits, vegetables, whole grains, nuts/seeds, and olive oil. It enhances these foods with lean meats and dairy, and avoids processed foods or sweets. Interestingly, people in Mediterranean countries eat as much red meat (or more!) as people in the US, but pair it with more healthy fats, whole grains, and fresh vegetables. Research shows that following a Mediterranean eating pattern while incorporating up to 18 ounces of lean beef each week supports heart health just as effectively as a Mediterranean Diet that limits red meat.
Why Should I Consider the Mediterranean Diet?
In addition to the health benefits, the Mediterranean Diet is a great eating pattern to follow for many reasons.
- It’s not restrictive; you can still eat carbs, still have dairy, still enjoy meat.
- It’s easy to follow your preferred eating plan when you’re out to eat, at a friend’s gathering, or in your own home.
- You don’t have to strictly measure or weigh your food and instead pay attention to your satiety cues.
- Increasing your consumption of fresh foods (and decreasing your intake of processed items) naturally reduces your sodium intake.
- There’s room for flexibility. Unlike some eating plans that require full compliance to experience the health benefits, the Mediterranean Diet offers general eating guidelines but still offers flexibility.
- Your whole family (including kids) can eat the same foods.
- It sets your children up for a lifetime of healthy food choices and moderated eating.
Mediterranean Beef Bowls Recipe
When you’re considering an eating plan it’s important to find one that fits your lifestyle. For many families this means offering quick, satisfying, and family-friendly dinner options. Here’s one that came together easily but made me feel so good. After dinner I was satisfied but not stuffed thanks to the veggies, and I never had an evening “snack attack” thanks to the protein and whole grains that kept my belly full all evening. The leftovers also made a great lunch. And even though each component is pretty simple on its own, together they all come together perfectly.
Ingredients:
- 1 c. farro (dry)
- 1 Tb. olive oil
- 1 lb. ground beef, 90% or leaner
- ½ onion, finely diced
- 3 cloves garlic, minced (divided)
- 1 Tb. coriander
- 1 tsp. cumin
- ½ tsp. cinnamon
- ½ tsp. allspice
- ¼ tsp. cayenne pepper
- ¼ tsp. ginger
- 1 c. Greek yogurt, plain
- 1 c. shredded cucumber, water squeezed out
- 2 Tb. fresh dill, chopped
- Juice of ½ lemon
- Desired toppings: chopped cucumber, tomatoes, sliced red onions, feta cheese
Cooking Instructions:
- Cook the farro according to package directions using chicken broth in place of water.
- Heat olive oil in a pan over medium-high heat. Add ground beef, onion, and 2 cloves of minced garlic. Season with salt & pepper and brown the ground beef, breaking it up into crumbles as it cooks.
- Mix the coriander, cumin, cinnamon, allspice, cayenne, and ginger with 2 Tablespoons of water to make a paste. Mix it into the cooked ground beef. Reduce heat to medium and continue to mix the meat and seasonings together until the water has evaporated.
- Combine the Greek yogurt, shredded cucumber, 1 clove of minced garlic, dill, and lemon juice to make tzatziki sauce. Add salt & pepper to taste.
- Serve all components separately at the table and allow your family members to assemble their own dish to their liking.
This is a great family-friendly meal because it gives kids control over their own plates, offers a wealth of healthy options, and can be easily customized for different palates. Some kids may not like the tangy-ness of tzatziki sauce and that’s OK. Offer them a different type of dressing or topping without making a whole separate meal. Some kids may keep every component separate, some may experiment with dipping individual components in sauce, and some may mix everything together.
Give the Mediterranean Diet a try and see what new flavor combinations your family will love!
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