Maintaining a healthy, balanced diet doesn’t have to involve extensive cooking or bland food. Italian dietitian Marika Mancino, who embraces the Mediterranean diet, known for its health benefits and deliciousness, has shared five kitchen hacks to make adhering to this diet easier. Planning and having kitchen staples are essential, but Mancino emphasizes that no food is inherently bad, and portion control and mindful ingredient selection in store-bought products are crucial.
1. Keep Bags of Salad in the Fridge
Mancino always has pre-made salad bags in her fridge for quick, healthy meals. Even after a long day at work, she can easily prepare a nutritious meal by rinsing the salad and adding some carrots and tomatoes to it.
2. Buy Frozen Vegetables
Recognizing that fresh vegetables have a limited shelf life and daily grocery store trips are impractical, Mancino opts for frozen vegetables. They are just as nutritious as fresh ones and more convenient.
3. Stock Up on Tinned Proteins
To quickly transform a salad or pasta dish into a high-protein meal, Mancino recommends using canned chickpeas or tuna. On busier days, simply drain and add them to salads with leafy greens, artichokes, tomatoes, and perhaps some bread for a complete meal.
4. Use Herbs and Spices Instead of Salt
Flavoring food with herbs and spices is an excellent way to make dishes delicious without excessive salt. The Mediterranean diet incorporates salt but relies on a variety of spices like basil, coriander, cumin, black pepper, turmeric, and rosemary to reduce salt usage.
5. Opt for Miso Paste Over Stock
Mancino’s alternative to store-bought stock is miso paste, which is soy-based and imparts great flavor while being more natural and lower in salt. When shopping, she advises checking nutritional labels and selecting products with less added salt and sugar.
These kitchen hacks simplify following the Mediterranean diet, known for its health benefits and delectable dishes.
Disclaimer: The views, suggestions, and opinions expressed here are the sole responsibility of the experts. No EU Brief journalist was involved in the writing and production of this article.
