Nutty For Mediterranean-style Diets

Nutty For Mediterranean-style Diets

Among the healthiest and easiest ways to eat are Mediterranean-style diets. This style of eating focuses on flavorful health and satisfying foods such as:

  • fish
  • fruits and vegetables
  • legumes
  • whole grains, and
  • nuts and seeds!

It is a well-know fact that seafood, fruits and vegetables, whole grains, and legumes have always been high on the list of the healthiest foods. Nuts, however, are new to the list of healthiest foods.

Nuts as Part of a Healthy Mediterranean Eating Plan

The fat, protein, and fiber in nuts and nut butters help you feel full longer. This means you may eat less during the day. By helping induce a feeling of satiety, nuts and nut butters may help people feel less deprived and not like they’re “dieting.” Just remember to practice portion control and to keep nuts to a small handful!

Nuts and nut butters are a powerhouse of a snack. They provide protein, fat, vitamins, and minerals. Satisfying and flavorful, almost everyone enjoys including nuts and nut butters in their diet. If you enjoy healthy foods, it is much easier to stick to a healthy diet.

The Benefits of Mediterranean-style Diets

Researchers at Brigham and Women’s Hospital and the Harvard School of Public Health found three times as many people trying to lose weight were able to stick to a Mediterranean-style moderate-fat weight loss diet that included nuts, peanuts and peanut butter versus traditionally recommended low-fat diet. (International Journal of Obesity, Oct. 5, 2001).

Hoisin Fish Recipe

Hoisin Fish Recipe

Fishing for a good fish recipe? This dish has a nice twist with the combination of hoisin, the tang of dijon mustard, balanced with the sweet spice of Betsy’s Best Gourmet Seed Butter. Add this marinade to your favorite fish for a combination that will compliment any fish!

Hoisin Fish Ingredients:

1 T Betsy’s Best Cinnamon Sunflower Seed Butter

1/4 c hoisin sauce

3 t Dijon Mustard

3 tsp rice vinegar

4 cuts of white fish such as cod, flounder, or tilapia

Step By Step Hoisin Fish Recipe Directions:

Step 1: In a small bowl combine all ingredients and stir until incorporated.

Step 2: In a small baking dish, add fish and top with sauce.

Step 3: Bake about 12-15 min depending on thickness of fish.

Step 4: Fish is done when flakes apart with a fork.

Step 5: Enjoy your hoisin fish!

The hoisin marinade recipe also works on chicken or roasted vegetables for a different twist to your Mediterranean-style dinner dish! Please let us know in the comments below how you enjoyed Betsy’s hoisin fish recipe?  Will it be a regular part of your healthy eating plan?