Healthy, wholesome and simple yet satisfying recipes from a food-obsessed housewife

The Mediterranean Diet

Posted in: Entrees, Recipes ♦ Wednesday, August 18th, 2010, 3:32 pm ♦ 12 Comments
The Mediterranean Diet

Have you heard of the “Mediterranean Diet?” The heart healthy Mediterranean diet combines whole foods with Mediterranean cooking. Lately, it has been getting a lot of hype (as many other diet fads out there), but I have personally seen results from adhering to a Mediterranean diet.

The Mediterranean Diet is made up by the following characteristics:
High consumption of extra virgin olive oil.
High intake of vegetables and fruits and legumes.
Use of non refined carbohydrates (portions to be adjusted to physical activity).
Consumption of fish, specially oily (or “bluish” one) three to four times a week
Consumption of milk and derivates, cheese and yogurt
Three or four eggs per week.
Moderate consumption of meat and saturated fats.
One or two small glasses of wine a day, preferably red and at the main meals.
Nuts as snacks

Reading those characteristics, some people may be scared away by the fat content in some of the items, but the important thing to remember is that these foods are whole foods, rich in monounsaturated fats, not saturated fats. A diet rich in fruits, vegetables, whole grains, nuts, beans, and seeds provides thousands of micronutrients, antioxidants, vitamins, and minerals that can help protect against cancer, heart disease, Alzheimer’s disease, and obesity.

Health Benefits

Feta-high in calcium, good source of protein, lower fat content and calories than most cheeses
Chicken- excellent source of protein, contains Vitamin B6 for energy and cardiovascular health, high in niacin, which protects against age related cognitive decline
Yogurt-contains active cultures which are beneficial for the gastrointestinal tract, complete protein, high in probiotics which boost the immune system, high in calcium, enhances immunity, and lowers blood pressure

According to he Mayo clinic, research has shown that “the traditional Mediterranean diet reduces the risk of heart disease. In fact, a recent analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, a reduced incidence of cancer and cancer mortality, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.”

Like I mentioned, I have seen changes in the way I feel and the way I look from focusing on eating a “Mediterranean Diet” high in plant foods and monounsaturated fats. Give it a try! You will be surprised and satisfied (not to mention the research suggests it may be more effective for weight loss than a lowfat diet)

These Greek Chicken Burgers combine some of my favorite Mediterranean ingredients, they are so easy and so yum! Make these burgers today and give the Mediterranean diet a try!

Greek Chicken Burgers

Greek Chicken Burgers

(recipe from Good Housekeeping)
4 pita pockets
1 pound ground chicken
1/2 cup crumbled feta cheese
1 large egg
2/3 cup loosely packed fresh mint leaves, chopped
6 ounce low-fat plain yogurt
4 cup romaine or iceberg lettuce, thinly sliced
3 tomatoes, sliced

Cut off 1/3 piece of each pita and grate on fine side of grater or pulse in food processor to make 1/2 cup bread crumbs. In large bowl, mix crumbs, chicken, feta, egg, 1/4 cup mint, 1/4 teaspoon salt, and 1/8 teaspoon ground black pepper until just combined. Shape mixture into 8 small 3/4-inch-thick burgers. Heat nonstick 12-inch skillet over medium heat. Add burgers and cook 10 to 12 minutes or until browned on both sides and cooked through.
Meanwhile, in small bowl, combine yogurt and remaining mint. To serve, fill each pita with lettuce, tomatoes, 2 burgers, and yogurt sauce. Enjoy!

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12 Responses to “The Mediterranean Diet”

  1. Posted by: SugarCooking
    August 20th, 2010 at 8:33 am

    This looks great. I love greek flavored foods! I may have to put this on my menu next week, but I’ll probably sub ground turkey breast for the ground chicken. Did you know that ground chicken actually has a really high fat content because most brands are ground with skin on? I was really surprised when I learned that.

  2. Posted by: Healthy Housewife
    August 20th, 2010 at 8:42 am

    thanks! I have heard that! I am always sure to buy only the ground chicken breast..sans skin :) I definitely prefer turkey burgers myself, but this is a nice alternative to switch it up!

  3. Posted by: Katies Cooking
    August 25th, 2010 at 1:03 pm

    I saw your recipe on Tasty Kitchen and I’m so happy I came across your site, I love it! I posted a recipe on there last week for some rosemary chicken burgers and now I’m dying to make them again using your ideas with the pita and yogurt sauce for a different spin! Beautiful photo too : )

  4. Posted by: Jessica
    August 25th, 2010 at 8:08 pm

    Eww with the skin! Sick! Thanks for the info SugarCooking, I did not know that. Jord, what kind of pita is that? It looks thinner than the ones I have found at the grocery store?

  5. Posted by: party supplies
    August 27th, 2010 at 7:38 am

    Great blog! I truly love how it is easy on my eyes and also the information are well written. I am wondering how I can be notified whenever a new post has been made. I have subscribed to your rss feed which must do the trick! Have a nice day!

  6. August 29th, 2010 at 4:58 pm

    We enjoyed this recipe last night…thge kids loved it and hubby thought it was beef.

  7. Posted by: Earl Huang
    October 23rd, 2010 at 4:02 am

    I do not typically feed-back, but actually do love your blog site – so thank you for posting and also have a wonderful morning

  8. Posted by: Monica
    June 22nd, 2011 at 11:10 am

    I just started looking at your website and I love it! I decided to make this recipe first and it was delicious! I can’t wait to make it again! Thanks!

  9. Posted by: Healthy Housewife
    June 22nd, 2011 at 12:45 pm

    Glad you liked it! Thanks for following!!

  10. December 6th, 2011 at 9:55 am

    [...] far outweigh the calories! In fact, certain studies have shown that almonds and other “Mediterranean” type foods help in achieving a flatter stomach. I personally love them because just a small [...]

  11. [...] InspirationsThe healthy house wife has a delicious looking Greek chicken burger in her post – The Mediterranean DietHeather Cristo makes Greek Chicken and Potatoes And Josie Lee makes an amazing looking dessert [...]

  12. Posted by: healthcaretips
    April 11th, 2012 at 3:40 am


    [...]The Healthy Housewife » The Mediterranean Diet[...]…

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