DOCSLIB.ORG

Mediterranean Diet Shopping List

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Mediterranean Diet Shopping List Mediterranean Diet Shopping List Vegetables Beans and Legumes Herbs and Spices The Mediterranean lifestyle focuses on the use In the Mediterranean lifestyle, dairy, including a Perhaps the most exciting part about eating of fresh veggies for weight control and overall variety of cheeses, are enjoyed in moderation. the Mediterranean way is the generous use of good health. Frozen and canned veggies that As much as possible, choose traditional “real” fresh herbs and quality spices, which add bold are low-sodium are also good choices. cheese and avoid highlyprocessed cheeses. and exciting flavor without the use of too much salt nor adding extra fat. Must-have Cheese Garlic (including burrata, feta, mozzarella, Basil Onions/Spring Onions Parmesan Reggiano…) Bay Leaves Leafy Greens LowFat Milk Cilantro Tomato (fresh, canned, sauce…) Yogurt and Greek Yogurt Mint Other Eggs, preferably organic, free range Parsley Asparagus ____________________________________________ Oregano Artichokes ____________________________________________ Beets Spices such as Aleppo pepper, Allspice, cumin, Bell Peppers coriander, harissa, paprika, sumac, turmeric, Broccoli za’atar and more. Visit our shop for all natural Cabbage Fruits and organic Mediterranean spices on Carrots TheMediterraneanDish.com Eggplant Fruits are a good source of energy and helpful Green Beans to weight control. Include fresh fruit, frozen Mushrooms and canned fruits without added sugars Olives Grains and Such Peas Apples Among other benefits, grains are a good Squash (including zucchini) Apricots ____________________________________________ source of fiber, vitamin Bs, and minerals. As Avocados ____________________________________________ much as possible, use wholegrain products, Bananas which are said to help with weight Berries management and reduce the risk of heart Cherries disease. Dates Nuts and Seeds Figs Barley Grapes Nuts and seeds are used in cooking and also as Bread (e.g. Loaf, Pita) Lemons (used regularly) snacks, full of protein, fiber, and healthy fats. Bulgur Melon Couscous Oranges Almonds Oatmeal Peaches Cashews Pasta Plums Flax Polenta Pomegranates Peanuts Quinoa ____________________________________________ Pine Nuts Rice ____________________________________________ Pumpkin Seeds (Pepitas) _________________________________________ Sunflower Seeds ____________________________________________ _________________________________________ Walnuts ____________________________________________ ____________________________________________ ____________________________________________ Beans and Legumes Seafood Beans are used regularly in eating the Fish, especially white fish, is a good source of Mediterranean way. They are budget-friend, lean protein. Oily fish like salmon provide a Healthy Oils/Fats and a good source of fiber and protein. When great deal of Omega 3s. Eating the using canned beans and legumes, opt for low- Mediterranean way allows you to incorporate Quality extra virgin olive oil is the main fat used sodium. And be sure to rinse and drain before fish and seafood at least twice a week (consult in our Mediterranean cooking. We use Greek using. your physician.) As much as possible, choose extra virgin olive oils from organically grown wild fish. Frozen fish is fine to use. and processed Koroneiki olives. Black Beans Chickpeas (Garbanzo) White fish of all kinds Extra virgin olive oil (we use Private Reserve Hummus Salmon and other fatty fish and Early Harvest olive oils. Visit our shop Kidney Beans Shell fish such as crab, shrimp, lobster on TheMediterranenDish.com) Lentils Scallops Avocado Oil Pinto Beans Tuna (including quality low sodium canned Grape Seed Oil White Beans (Cannellini) tuna) Ghee (clarified butter, not very often) ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________.
Load more

Recommended publications
  • Olive Oil Jars Left Behind By
    live oil jars left behind by the ancient Greeks are testament to our centuries- old use of cooking oil. Along with salt and pepper, oil Oremains one of the most important and versatile tools in your kitchen. It keeps food from sticking to pans, adds flavor and moisture, and conducts the heat that turns a humble stick of potato into a glorious french fry. Like butter and other fats, cooking oil also acts as a powerful solvent, unleashing fat-soluble nutrients and flavor compounds in everything from tomatoes and onions to spices and herbs. It’s why so many strike recipes begin with heating garlic in oil rather than, say, simmering it in water. The ancient Greeks didn’t tap many cooking oils. (Let’s see: olive oil, olive oil, or—ooh, this is exciting!—how about olive oil?) But you certainly can. From canola to safflower to grapeseed to walnut, each oil has its own unique flavor (or lack thereof), aroma, and optimal cooking temperature. Choosing the right kind for the task at hand can save you money, boost your health, and improve your cooking. OK, so you probably don’t stop to consider your cooking oil very often. But there’s a surprising amount to learn about What’s this? this liquid gold. BY VIRGINIAWILLIS Pumpkin seed oil suspended in corn oil—it looks like a homemade Lava Lamp! 84 allrecipes.com PHOTOS BY KATE SEARS WHERE TO store CANOLA OIL GRAPESEED OIL are more likely to exhibit the characteristic YOUR OIL flavor and aroma of their base nut or seed.
    [Show full text]
  • Cooking Oil Facts
    Cooking Oil Facts As you enter a department store, you behold an array of cooking oils sporting all types of jargon on the packaging -- saturated fats, unsaturated fats, refined, filtered, ricebran oil, vanaspati, etc. Confused already? With so much variety and so many brands flooding the market today, buying the right cooking oil can prove a tough task. Different oils fill different needs - for health, taste and cooking. For good health, our bodies need a variety of healthy fats that are found naturally in different oils. When cooking, it's essential to know which oils are best for baking, sautéing and frying and which are healthiest used raw. Why have Oil (fats)? Contrary to popular belief, fat is actually a valuable part of one's diet, allowing people to absorb nutrients that require fat in order to metabolize in the body. Natural fats contain varying ratios of three types of fats: saturated, monounsaturated and polyunsaturated. • Saturated fats are hard at room temperature. They're stable, resist oxidation, and are found primarily in meat, dairy, palm and coconut oil. • Polyunsaturated fats are liquid at room temperature and the least stable. They oxidize easily and are found in seafood corn, safflower, soybean, and sunflower oils. • Monounsaturated fats are more stable than polyunsaturated fats. They're found in canola, nut and olive oils. It is recommended to limit saturated fats in the diet due to their association with cardiovascular disease. Also, you should try to rely more on monounsaturated than polyunsaturated fats. What are the varieties of Oil available in the market? Choosing which oil should be used in cooking is a big issue and concern for many people because of the fat and cholesterol contents of cooking oil.
    [Show full text]
  • Chemical Composition of Cold Pressed Brazilian Grape Seed
    a ISSN 0101-2061 (Print) ISSN 1678-457X (Online) Food Science and Technology DDOI http://dx.doi.org/10.1590/1678-457X.08317 Chemical composition of cold pressed Brazilian grape seed oil Fernanda Branco SHINAGAWA1, Fernanda Carvalho de SANTANA1, Elias ARAUJO1, Eduardo PURGATTO1, Jorge MANCINI-FILHO1* Abstract Grape seed oil (GSO) is an important by-product of the wine-making industry which has received attention as an alternative source of vegetable oils; its chemical compounds can be influenced by agricultural practices and industrial processing. Knowledge of the composition of Brazilian GSO is scarce; thus, this study aimed to analyze the chemical characteristics, as well as the antioxidant activity of these oils. GSO samples were obtained from Brazilian markets and showed significantly high amounts of phenolic, γ-tocotrienol and phytosterols as well as, the presence of several volatile compounds. Based on these results, is possible to show that oils exhibited good antioxidant activity. Therefore, it can be inferred that Brazilian GSO had a considerable content of phytochemical compounds with biological activity, which allows its association with other vegetable oils. Keywords: seed oils; micronutrients; antioxidant activity. Practical Application: In this study Brazilian grape seed oils were found to have potential to be used for some industrial sectors, such as food ingredients and cosmetics industry. They showed high amount of polyunsaturated fatty acid and significant amount of vitamin E, phenolics, phytosterols and volatile compounds. The knowledge regarding the composition of the products is important once they are made from a sustainable way. 1 Introduction Recent data from the Food and Agriculture Organization order to expand the knowledge of its characteristics and infer of the United Nations (2014) shows that Brazil is the eleventh its potential for human health.
    [Show full text]
  • Fats Ebook Feb 02.Pdf
    2 DRHYMAN.COM Contents Contents INTRODUCTION ................................. 8 PART I ........................................... 11 Dietary Fats: The Good, Bad and the Ugly ............................................ 11 Fatty Acids ............................................................................................ 11 Saturated Fat ........................................................................................ 12 Polyunsaturated Fats ............................................................................ 14 Essential Fatty Acids 101- Omega-3 and Omega-6 ............................... 14 The Beneficial Omega-6 Fatty Acid: GLA ............................................... 16 How Fatty Acids Affect Brain Health ..................................................... 17 Omega-7 Fatty Acids ............................................................................ 18 Monounsaturated Fat ............................................................................ 18 Trans Fats ............................................................................................. 20 Trans Fats and Health ........................................................................... 21 Toxins in Fat .......................................................................................... 22 A Case for Organic ................................................................................ 23 DRHYMAN.COM 3 PART II .......................................... 24 Animal Fats .......................................................................
    [Show full text]
  • Innovative and Conventional Valorizations of Grape Seeds from Winery By-Products As Sustainable Source of Lipophilic Antioxidants
    antioxidants Article Innovative and Conventional Valorizations of Grape Seeds from Winery By-Products as Sustainable Source of Lipophilic Antioxidants Ivana Dimi´c 1, Nemanja Tesli´c 2 , Predrag Putnik 3 , Danijela Bursa´cKovaˇcevi´c 3 , Zoran Zekovi´c 1, Branislav Šoji´c 1, Živan Mrkonji´c 1, Dušica Colovi´cˇ 2 , Domenico Montesano 4,* and Branimir Pavli´c 1,* 1 Faculty of Technology, University of Novi Sad, Blvd. cara Lazara 1, 21000 Novi Sad, Serbia; [email protected] (I.D.); [email protected] (Z.Z.); [email protected] (B.Š.); [email protected] (Ž.M.) 2 Institute of Food Technology, University of Novi Sad, Blvd. cara Lazara 1, 21000 Novi Sad, Serbia; nemanja.teslic@fins.uns.ac.rs (N.T.); dusica.colovic@fins.uns.ac.rs (D.C.)ˇ 3 Faculty of Food Technology and Biotechnology, University of Zagreb, Pierottijeva 6, 10000 Zagreb, Croatia; [email protected] (P.P.); [email protected] (D.B.K.) 4 Section of Food Science and Nutrition, Department of Pharmaceutical Sciences, University of Perugia, Via San Costanzo 1, 06126 Perugia, Italy * Correspondence: [email protected] (D.M.); [email protected] (B.P.) Received: 25 May 2020; Accepted: 23 June 2020; Published: 1 July 2020 Abstract: The aim of this study was to valorize the oil recovery from red and white grape seeds (Vitis vinifera L.) that remains as by-product after the winemaking process. Oils were extracted by modern techniques, ultrasound assisted (UAE), microwave assisted (MAE) and supercritical fluid extraction (SFE), and compared to the Soxhlet extraction (SE).
    [Show full text]
  • Kesari Instructions
    SPICE WORLD K E S A R I S E R V E S 2 - 4 WHAT'S IN THE KIT? In each spice kit, you will receive all the spices and hard-to-find pantry items to make this particular dish. Please tag us on Facebook and/or Instagram with pictures of your recipes or email them to us at [email protected]. This kit includes: 1/2 cup semolina (rava) 1/4 teaspoon cardamom powder cashews raisins You will also need: 1/2 cup butter (or 1/4 cup ghee) 1/2 cup sugar a few drops of food color (optional) INTERNATIONAL EDUCATION WEEK To celebrate International Education Week from November 16-20, the Albany County Public Library has partnered with the International Students Association at the University of Wyoming to bring you this special recipe kit to make Kesari. On Friday, November 20 from 5:15-6:45, pop into ISA's Cooking Party to cook along, ask questions and learn more about the dish and its origins. bit.ly/2IxNnML Visit acplwy.org/adults/spice-world for more information and videos! RECIPE 1/2 cup semolina 1/2 cup sugar 1/4 cup ghee (see below for instructions) 1/4 teaspoon cardamom 5-10 cashews 5-10 raisins 1 cup water few drops food coloring (red, orange, or green; optional) Ghee instructions Ghee is a type of clarified butter used in Indian cuisine. 1.Place 1/2 cup (1 stick) of butter in a medium saucepan over medium high heat. 2.Bring to a summer (2-3 minutes) 3.Reduce heat to medium, let foam form and disappear.
    [Show full text]
  • Daily Practice
    Grape Seed Oil Grape Seed oil is extracted from grape seeds after being pressed for wine. One ton of grapes are needed to make one 8 ounce bottle of Grapeseed oil. Cold-pressed Grape Seed oils are rare and hard to find because the seeds are very hard and difficult to press without heat and solvents. One exception is the Salute Santé brand,a which is pressed at temperatures that never exceed the outdoor temperature at the time it is pressed (around 100° F). This company also makes a natural variety that is pressed at 100° C (212° F). This relatively high temperature is still within range of the higher temperatures at which oils are “cold-pressed.” Because of Grape Seed oil’s ability to withstand heat, this high temperature does not affect the quality of the oil as much as it does with other oils that are not as heat resistant. This unique and high quality brand is packaged in UV protective dark glass bottles or stainless steel, not the usual plastic, penny-pinching bottles that allow UV light into the oil so that it quickly degrades. Grape Seed oil has been used for centuries in Europe where, in 1569, Emperor Maximilian II of Italy granted a monopoly for the pressing of Grape Seed oil. In those days, the grape seeds were placed in giant vats, mixed with water, and covered. During the following winter, they were pounded every few days until they finally yielded a mash. This mash was then gently heated to separate the oil from the water much in the same way that traditional hand- pressed coconut oil is made today.
    [Show full text]
  • Bma Usa Loc 12-5-201
    סב '' ד ד ׳ לסכ ו שת פ׳׳ December 5, 2019 To Whom it may concern: This is to certify that the following 64 products: BRAND PRODUCT MASSIMO gusto Extra Virgin Olive Oil MASSIMO gusto Pure Grape Seed Oil MASSIMO gusto Blended Grape Seed Oil MASSIMO gusto Extra Virgin Avocado Oil MASSIMO gusto Extra Virgin Avocado Oil with Garlic MASSIMO gusto Blended Vegetable Oil 75% Canola Oil 25% Extra Virgin Olive Oil MASSIMO gusto Extra Virgin Avocado Oil Blend MASSIMO gusto Balsamic Vinegar of Modena MASSIMO gusto Mediterranean Blend MASSIMO gusto Pomace Oil MASSIMO gusto Pure Olive Oil MASSIMO gusto Pomace Olive Oil MASSIMO gusto Grape Seed Oil MASSIMO gusto Canola Oil MASSIMO gusto Soybean Oil MASSIMO gusto Rice Bran Oil MG Estate Reserve Organic Extra Virgin Olive Oil First Cold Pressed MG Estate Reserve Extra Virgin Avocado Oil MG Estate Reserve Grape Seed Oil MG Pure Grape Seed Oil MG Walnut Oil MG Sweet Almond Oil MG Safflower Oil MG Roasted Sesame Oil MG Flax Seed Oil MG Peanut Oil MG Rice Bran Oil MG Limited Reserve Extra Virgin Olive Oil First Cold Pressed Californian Grown MG Limited Reserve First Cold Pressed Avocado Oil with Garlic MG Organic Extra Virgin Olive Oil Infuse with Lemon MG Organic Extra Virgin Olive Oil Infuse with Lime MG Organic Extra Virgin Olive Oil Infuse with Orange North American Kosher Supervision (Flag K) BMA USA Kosher Certificate 5780 Page 1 of 3 MG Organic Extra Virgin Olive Oil Infused with Jalapeno Pepper MG Organic Extra Virgin Olive Oil Infused with Garlic MG Organic Extra Virgin Olive Oil Infused with Basil
    [Show full text]
  • Evoil Spa Bergamot
    EVOIL® SPA BERGAMOT PRODUCT DATA SHEET EVOIL® SPA BERGAMOT is a composition of vegetable oils and bergamot essential oil in order to create a multi- functional oil. Plants elaborate essential oils with the purpose of protecting themselves from diseases, drive away predator insects or attract beneficial insects. Essential oils act, among other ways, by stimulating the sense of smell, harmonizing the psychic and emotional states since smell is directly connected to the zone of the brain where the center of emotions is located. Essential oils by themselves are very powerful concentrates, and unless indicated otherwise, should not be directly applied to the skin or irritation can result. EVOIL® SPA BERGAMOT is formulated in natural vegetable oils: Sweet Almond, Jojoba, Grape seed and Sunflower oils, all of them renowned for their excellent emollient properties. DESCRIPTION OF INGREDIENTS BERGAMOT OIL is the essential oil obtained by steam- distillation from Citrus bergamia, a South East Asia native plant, but then introduced to Europe, and particularly Italy. Its aroma is described as citric, fruity and sweet. Historically, BERGAMOT OIL has been an ingredient in Italian folk remedies for fevers and worms for centuries. BERGAMOT OIL contains about 300 active constituents. This may explain its many beneficial uses. The main active components are -pinene, myrcene, limonene and -bergaptene. The high content in -bergaptene may cause increased photosensitivity when the skin is exposed to sunlight. Another property of BERGAMOT ESSENTIAL OIL is that it has superb antiseptic qualities that are useful for skin disorders, such as acne, oily skin conditions and eczema and it can also be used on cold sores and wounds.
    [Show full text]
  • Food & Chemical Effects on Acid/Alkaline Body Chemical Balance
    Food & Chemical Effects on Acid/Alkaline Body Chemical Balance acid forming foods, alkaline forming foods, ph of foods, acid balance, alkalinity, foods high in acid, basic foods, balancing digestion, balancing digestive system, MOST ALKALINE MORE ALKALINE LOW ALKALINE LOWEST ALKALINE FOOD CATEGORY LOWEST ACID LOW ACID MORE ACID MOST ACID Baking Soda Spices / Cinnamon Herbs (most) SPICES / HERBS Curry Vanilla Nutmeg Pudding / Jam / Jelly Sea Salt Sulfite PRESERVATIVES MSG Benzoate Aspartame Table Salt (NaCl) Mineral Water, Herb Kambucha Green or mu tea Ginger Tea BEVERAGES Tea, Kona Coffee Alcohol Coffee Beer Teas, Lemon Water Black Tea Yeast / Hops / Malt, Soft Drinks Soy Sauce Apple Cider Vinegar Umeboshi vinegar VINEGARS Rice Vinegar Balsamic Vinegar White Acid Vinegar Stevia Maple Syrup, Rice Raw Honey, Raw Sugar SWEETENERS Honey/Maple Syrup Stevia Saccharin Sugar / Cocoa Syrup Umeboshi plums Sake Algae, blue-green THERAPEUTICS Antihistamines Psychotropics Antibiotics Lemons, Dates, Figs, Oranges, Bananas, FRUITS Plums, Processed Sour Cherries, Cranberries, Prunes Watermelon, Limes, Melons, Grapes, Cherries, Pineapple, Fruit Juices Rhubarb Grapefruit, Mangoes, Kiwi, Apples, Peaches, Avocados Papayas Pears, Raisins Lentils Kohlrabi Potato / Bell pepper Brussel sprout Spinach Split pea Green pea Soy Bean Brocoflower Parsnip / Taro Mushroom / Fungi Beet BEANS VEGETABLES Fava beans Pinto beans Peanut Carob Garlic Cauliflower Chive / Cilantro LEGUMES Kidney beans White beans Snow pea Seaweed Asparagus Cabbage Celery PULSES Black-eyed peas
    [Show full text]
  • Technique of the Quarter: Examining Sauces
    TECHNIQUE OF THE QUARTER: EXAMINING SAUCES Sauces are often considered one of the greatest tests of a chef’s skill. The successful pairing of a sauce with a food demonstrates technical expertise, an understanding of the food, and the ability to judge and evaluate a dish’s flavors, textures, and colors. THE PURPOSE OF SAUCES Most sauces have more than one function in a dish. A sauce that adds a counterpoint flavor, for example, may also introduce textural and visual appeal. Sauces generally serve one or more of the following purposes. Introduce Complementary or Contrasting Flavors Sauces add flavor to a dish. That flavor can be similar to the flavor of the food you are serving it with. For instance, you might choose a velouté made with chicken stock to serve with a chicken breast dish and one made with shellfish stock to serve with a shrimp dish. Choosing a sauce with a similar base flavor tends to complement and intensify the flavor of the main item. On the other hand, you can choose a sauce that adds a contrasting flavor. A good example would be a red wine sauce that introduces some bright and acidic flavors to a dish that features beef. The contrast between rich, savory beef flavors and the sharp taste of the wine makes the beef stand out. Add Moisture A sauce can add moisture to naturally lean foods such as poultry, fish. A sauce can also compensate for the drying effect of certain cooking techniques, especially broiling, grilling, sautéing, and roasting. Grilled foods may be served with a warm butter emulsion sauce like béarnaise or with compound butter.
    [Show full text]
  • Redalyc.Grape Seed Oil: a Potential Functional Food?
    Ciência e Tecnologia de Alimentos ISSN: 0101-2061 [email protected] Sociedade Brasileira de Ciência e Tecnologia de Alimentos Brasil Branco SHINAGAWA, Fernanda; Carvalho de SANTANA, Fernanda; Oliveira TORRES, Lucillia Rabelo; MANCINI-FILHO, Jorge Grape seed oil: a potential functional food? Ciência e Tecnologia de Alimentos, vol. 35, núm. 3, julio-septiembre, 2015, pp. 399-406 Sociedade Brasileira de Ciência e Tecnologia de Alimentos Campinas, Brasil Available in: http://www.redalyc.org/articulo.oa?id=395942248001 How to cite Complete issue Scientific Information System More information about this article Network of Scientific Journals from Latin America, the Caribbean, Spain and Portugal Journal's homepage in redalyc.org Non-profit academic project, developed under the open access initiative a Food Science and Technology ISSN 0101-2061 DDOI http://dx.doi.org/10.1590/1678-457X.6826 Grape seed oil: a potential functional food? Fernanda Branco SHINAGAWA1, Fernanda Carvalho de SANTANA1, Lucillia Rabelo Dliveira TDRRES1, Jorge MANCINI-FILHD1* Abstract Grape seed oil (GSD) is not often consumed in Brazil and little is known of its nutritional value. Around the world there are already studies that point to the high levels of minority bioactive compounds and their relation to health benefits. The main constituent of GSD is linoleic fatty acid, some works are controversial and there is no consensus in literature regarding their effect on the animal organism. Thus, this study aimed to present a review of GSD and show the potential health effects of its major components, not only linoleic acid, but also γ-tocotrienol and β-sitosterol, and finally, their influence on lipid-modulating, anti and pro oxidative parameters.
    [Show full text]