21 DAY Mediterranean Diet Challenge DAY#20
Welcome to Day #20
I think most of you love beans. Beans play a significant role in the Mediterranean Diet.
They have so many benefits: they contain fiber, minerals, antioxidants and protein.
Beans are associated with longevity; reduced risk of cancer and diabetes and are effective in lowering cholesterol levels. They are also great for weight maintenance and weight loss as they provide a feeling of fullness and satiety.
Do you eat enough beans? Ideally, within the Mediterranean diet you should be eating beans every other day, however a good goal is to have 2-3 bean main courses a week
How to Eat More Beans
I often see recommendations to eat hummus, or add beans to salads and quesadillas, these are fine suggestions but realistically how much hummus can somebody eat in one sitting? And how many beans can one manage to fit in a quesadilla? Not much. With a Mediterranean diet beans were consumed as a main course, and this is really the easiest and best way to get the beans in your diet without feeling like it is a chore. A basic way would be to roast them or boil them and cook them with tomato, drizzle some olive and accompany with a piece of cheese (if you consume dairy).
The way Mediterranean style beans are prepared it increases their nutritional value even more: Olive oil is used adding the good monounsaturated fats and additional antioxidants. The tomato that is added either in the form of fresh tomatoes or tomato paste/sauce helps us absorb more iron from the beans, and if tomato is not used lemon juice is added, also a source of vitamin C aiding in the absorption of iron.
Making bean dishes may require a bit of preparation, certain beans need soaking overnight and most bean dishes that are cooked with other ingredients work best with dry beans not canned beans. Canned beans work well for dips or adding as is in other dishes.
Today’s New Challenge: Eat more beans
Easy Mediterranean Bean Dishes
Black Eyed Beans And Avocado Salad
This light and vibrant Black Eyed Beans and avocado is full of nutrients! Fresh, flavorful, and filling this is also an easy and simple recipe to put together.
Greek Roasted Beans with Spinach
This dish is bursting with nutrients; antioxidants, fiber, good fats. But have no fear, as with all Greek dishes, they have made it an art of making vegetables and beans delicious. You may serve this as a side dish or as a sharing appetizer, but the best is to serve it as a main dish. You’ll fulfill a large percentage of your daily requirement in vegetables and beans.
Mediterranean Bean Soup
This Mediterranean three bean soup recipe is one power-packed vegetarian and gluten free dinner to feed a hungry crowd! And if you ever thought beans are boring, this delicious, cozy soup, finished with a bold tomato pesto will blow your mind!
Instant Pot Beans and Greens
Here’s a simple way to incorporate a few of the basic essentials into one deliciously healthy meal.
Alright we'll see you tomorrow!