Elena Paravantes is a registered dietitian nutritionist and author who has followed the Mediterranean diet her whole life. The Mediterranean diet is considered one of the healthiest ways to eat. Elena Paravantes is a Greek nutritionist who has followed the Mediterranean diet all her life. She shared five of […]
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- The Mediterranean diet is considered one of the healthiest ways to eat.
- Elena Paravantes is a Greek nutritionist who has followed the Mediterranean diet all her life.
- She shared five of her easy, tasty, go-to dinner recipes with Insider.
A dietitian who has followed the Mediterranean diet her whole life shared five of her favorite dinner recipes.
The Mediterranean diet is widely considered one of the healthiest ways to eat thanks to its link to a lower risk of conditions such as heart disease, stroke, and type 2 diabetes. It takes its name from traditional ways of eating in countries around the Mediterranean sea, such as Greece — where registered dietitian nutritionist and specialist in the diet, Elena Paravantes, is from — as well as Italy and Spain.
The diet prioritizes vegetables, legumes, healthy fats such as olive oil, and complex carbohydrates such as whole grains, and for this reason doesn't require you to restrict calories. Processed foods and red meat are kept minimal.
The Mediterranean diet isn't the best for rapid weight loss, because it's more of a style of eating than a diet, according to Paravantes. It should feel good to follow this diet authentically, she said.
Paravantes previously shared her favorite Mediterranean diet breakfasts, as well as the mistakes people make when trying to follow this way of eating.
These are Paravantes' go-to meals, and you can find the full recipes on her website.
Roasted white beans with summer vegetables
Simply roast some white beans with tomatoes, peppers, and onions in olive oil, until moist and tender. You can add some feta and eat it with bread too, for a more filling meal.
Not only is this dish delicious, but it also provides plenty of protein and fiber, said Paravantes. And because it is all vegetables, you can load up on nutrients.
Kotopoulo me Araka — one-pot Greek chicken and peas
Kotopoulo me Araka is a traditional one-pot meal that would have been cooked on the stove. It is mostly vegetables with only a small amount of chicken, because meat was traditionally used as a side dish rather than the main event, according to Paravantes. For this dish, combine peas, tomato sauce, herbs, and white wine in a pot with some chicken, and simmer for a "delicious and comforting" complete meal, she said.
Chickpeas and rice with lemon and tahini
Paravantes' chickpeas and rice with lemon and tahini is another one-pot meal, but this one is vegan. The rice contains vitamin B6 and fiber, and chickpeas contain lots of zinc, which is great for your immune system.
Adding tahini, lemon, and sauteed onions gives this dish a great flavor, and adds a "tangy twist" to the creaminess of the beans and rice, according to Paravantes.
Mediterranean eggplant stuffed with fresh tomato and onion
Paravantes said that you won't believe this dish consists of just vegetables — the eggplant, caramelized onion, tomato, and olive oil all combine to create a rich flavor. You can add feta cheese and bread to this dish too for more flavor and to fill you up.
Plus, it's good for you because eggplant is a great source of soluble fiber, which can lower cholesterol and help to control your blood sugar levels, and it's also rich in antioxidants, such as polyphenols which improve the function of blood vessels, Paravantes said.
Spinach casserole with feta cheese and a crunchy topping
Paravantes said this casserole is delicious, healthy, and easy to make. It uses the classic Greek combo of spinach and feta, which you may have had in spanakopita (a savory spinach pie), and is a lot healthier than other spinach casserole recipes which use a lot of butter and cream.
Spinach contains lots of vitamins and nutrients, and is great for brain health and lowering blood pressure. Feta is also a healthier type of cheese, because it contains phosphorus, which is good for your bones and teeth, and is suitable for people who are lactose intolerant because it doesn't contain lactose.
