Experts Rank Mediterranean Diet as the Best
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  1. Experts Rank Mediterranean Diet as the Best

    For the sixth year, the Mediterranean diet has been ranked as the best for health and well-being, according to U.S. News & World Report.

    Concerns about healthy aging came into play this time, the magazine said – including bone and joint health and increasing quality of life.

    The phrase “Mediterranean diet” has been around for a while now, and it’s based on the eating habits of the countries around the Mediterranean Sea, including Greece and Italy. It features simple, plant-based cooking, a lot of fruits and vegetables, whole grains, nuts, and extra-virgin olive oil.

    It encourages the consumption of fish packed with omega-3 fatty acids while calling for less chicken and dairy than the usual Western diet Americans favor. Red meat is used very little.

    Various studies have said it helps lower the risk of Type 2 diabetes, high cholesterol, dementia, depression, and breast cancer. It has been linked to better bones, heart health, and longevity.

    And, since it’s more of a style than a “don’t eat this” diet, the Mediterranean approach is straightforward for many to follow.

    Which diet landed at the bottom? The “raw foods” diet was cited as lacking nutritional completeness and being difficult to follow.

    The report ranks 24 eating plans in various categories, such as the best “family-friendly” diet. Be sure to scroll through the list to learn more about healthy eating options.

  2. Mediterranean Turkey Roulade

    A roulade is a dish that’s been rolled with a filling, and in this case we are rolling turkey breast and filling it with a spinach and garbanzo bean mixture. Super healthy, super tasty and super impressive!

    Serve this Mediterranean Turkey Roulade up with roasted veggies and salad for a lovely meal. Enjoy!

    Courtesy of RealHealthyRecipes.com

    What you need
    Serves 6

    For The Sauce

    • 3 roma tomatoes, chopped
    • ¾ cup pimento-stuffed green olives, chopped
    • 1 fennel bulb, halved and sliced
    • 1 tablespoon capers
    • 2 tablespoons fresh garlic, minced
    • 1 tablespoon lemon zest
    • 1 tablespoon fresh oregano, minced
    • black pepper, to taste

    For the Stuffing

    • 2 cups frozen spinach, chopped
    • 2 teaspoons lemon zest
    • ½ teaspoon red pepper flakes
    • 1 egg, beaten
    • sea salt and black pepper
    • 1 can (15 oz) garbanzo beans, drained and rinsed, roughly chopped
    • 1 tablespoon fresh oregano, minced

    For the Turkey

    • 5 pounds boneless turkey breast, butterflied and flattened

    For the Basting Ingredients

    • ¼ cup lemon juice
    • 2 tablespoons olive oil
    • 1 teaspoon lemon zest
    • 1 teaspoon dried rosemary, crushed

    Instructions

    1. Preheat the oven to 425 degrees F. Lightly grease a 9”x13” casserole pan with olive oil.
    2. For the Sauce: In a medium bowl, combine the sauce ingredients together. Spread over the bottom of the prepared casserole pan.
    3. For the Stuffing: In a medium sized skillet, sauté the spinach, lemon zest and red pepper flakes for 3 minutes. Use a paper towel to squeeze out any remaining liquid. Transfer to a bowl and mix in the remaining stuffing ingredients.
    4. For the Turkey: Lay the turkey breast flat and season with salt and pepper. Spread the stuffing in an even layer, then tightly roll the turkey. Tie the roll with kitchen twine, spaced about every 4 inches. Place the roulade in the casserole pan, on top of the sauce.
    5. For the Basting Vinaigrette: In a small bowl whisk the vinaigrette ingredients together.
    6. Roast the roulade in the preheated oven for 45 minutes, basting with vinaigrette every 10 minutes. The turkey is done with an instant read thermometer inserted into the center registers at 165 degrees F.
    7. Let the roulade rest for 10 minutes, then slice and serve with the sauce. Enjoy!

    Nutrition

    One serving equals 374 calories, 12g fat, 19g carbohydrate, 976mg sodium, 5g fiber, and 51g protein.


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Your Personal Best Training Studio
Doddridge Plaza
3765 S. Alameda, Ste 102
Corpus Christi, TX 78411
(361) 857-5087 info@ypbtrainingstudio.com