The Mediterranean Diet is associated with reduced cardiovascular mortality and over all reduced mortality according to Mayo Clinic's analysis of 1.5 million healthy adults. They call the Mediterranean Diet "Heart Healthy" because the fresh vegetable and olive oil central to the diet are associated with lower levels of artery narrowing bad cholesterol that contributes to heart disease.
The diet boasts fresh, healthy foods with many health benefits important for seniors to live a well balanced lifestyle:
Fruits
Vegetables
Whole Grains
Legumes & nuts
Olive Oil (instead of butter)
Using herbs and spices to add flavour (instead of salt)
Eating fish and seafood at least twice a week
Eat poultry, eggs, cheese & Yogurt in moderation
Eat red meat rarely
Don't eat sugar sweetened beverages, added sugars, processed meat, refined grains, refined oils or other highly processed foods
Here's one of our favourites. Hope you enjoy it too!
Mediterranean Shrimp & Pasta Recipe
4 servings
Ingredients
2 tsp olive oil
2 tsp minced or crushed garlic
1 small minced onion
1/8 C low sodium chicken broth
1/2 C chopped asparagus OR (kalamata olives/cherry tomatoes/capers)
2 tbsp chopped chives
1/4 C thinly sliced fresh basil leaves
1 pound uncooked deveined and peeled shrimp
fresh ground pepper to taste
4 C cooked spaghettini or angle hair pasta
1/4 C crumbled feta or fresh grated parmesan
Method:
Saute garlic & onions in olive oil, add the chicken broth let it simmer gently on low to reduce fluid and increase intensity of the flavour.
Chop your herbs and set aside. Turn up the heat to med-high and toss in the shrimp to sauce for approx 1 min., (careful not to over cook the shrimp.) With either the asparagus version or Olive/tomatoe/caper version toss them in towards the end, it is best to leave these veggies crisp.
On a bed of noodles ladle out your shrimp mixture with some of the sauce & top it with your fresh herbs, cheese and freshly ground pepper. Enjoy!
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