I'm newer to the MD. I followed the principles for a few months before my husband got really bad pancreatitis, which resulted in having to cook him basically a fat-free diet for a few months. Now that he's well and unrestricted, I'm getting back to it. The problem I have is that every meal I make is full of herbs and spices, but my husband and kids say it has no flavor. I really enjoy the herbs, but they just cover it all in hot sauce. I can literally add several tablespoons of herbs and it doesn't help. Any tips to help convert the family without the gripe?

I’m new to the mediterranean diet because my doctor recommended it when my blood work came back with high cholesterol. I’ve done a lot of research but I feel like the input of experienced people would help more. What are some of your favorite “must have’s” when you go grocery shopping? How can I keep it cost effective?

Chanterelle mushrooms on toast, air fried roast tomatoes and loads of greens!

I recently picked up a large bag of dry rye berries and am wondering how to best prepare/cook them. They bothered my stomach the first time I made them but I’m thinking I didn’t cook them long enough. Looking at a few recipes online, they don’t mention soaking prior to cooking but google suggests doing so. Here’s how I’ve prepared them so far:

1. Soak overnight.
2. Bring pot of water to boil.
3. Discard soaking water and add berries to pot.
4. Reduce to simmer and cook for 40 min.
5. Add berries to whatever dish you are using them for.

I’ve got a large bag of them that I need to use up so give me your suggestions. My GI thanks you!

Soup:

• 1 red pepper

• 1 orange pepper

• .5 onion

• 1 yellow squash

• 1/4 c olive oil

• 1/2 stick plant based butter

• 1 tbs turmeric

• 1/2 tbs black pepper

• 1.5 tbs smoked paprika

• salt to taste

• 1 tbs garlic

• 3ish cups water

Cooked everything down until tender in the oil and butter, then added the water and let it continue cooking until even more tender. Immersion blended it and let it simmer.

Sauce:

• 1 bunch of cilantro, chopped

• 2/3 cup olive oil

• 1/3 cup water (+/- for consistency)

• salt and pepper to taste

• 2 slices of lemon, including peel

• 1/4 cup of pumpkin seeds

I saw on a post here that many people have come to the Med diet after doing Keto. Can anyone explain why they made the change? I am particularly interested to hear from anyone trying to manage PCOS/ insulin resistance through diet.

Yes 3 drumsticks are probably too much but the prednisone hunger is hitting hard and i had an extra.

Idk if this squash is used in the Mediterranean but it was delicious!

Hokkaido, Garlic, wholegrain round rice, 0,0 white wine, nutritional yeast flakes, spring onions, pumpkin seeds and pumpkin oil

Simple flatbread with hummus, spinach, arugula, olives, banana peppers, egg, tomato, feta, and a healthy drizzle of evoo

My latest obsession

Corn + Labneh + Za’atar Sourdough Wasa Lemon Harissa Chicken Meatballs Heirloom Tomato Bubbies Pickle Muhammara + Pomegranate Seeds Hummus

So I mainly follow the Mediterranean diet and also strength train 4x a week. I try to get a good amount of protein per day (around 100g) from beans, legumes, fish, poultry, eggs and dairy to build muscle. A big part of the reason I do this is for my health and longevity - I have seen many articles and studies showing that muscle mass increases lifespan and healthspan:

https://www.nature.com/articles/s41598-019-38893-0

https://www.scientificamerican.com/podcast/episode/muscle-mass-beats-bmi-as-longevity-predictor1/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5772850/

https://pmc.ncbi.nlm.nih.gov/articles/PMC4035379/

BUT I have also found numerous papers showing that lower protein diets are more beneficial for our health:

https://www.cell.com/fulltext/S1550-4131(14)00062-X

https://www.sciencedirect.com/science/article/pii/S246850112100002X

https://pmc.ncbi.nlm.nih.gov/articles/PMC6562018/#:~:text=Abstract,role%20in%20longevity%2Fmetabolic%20health.

How can both of these be right? And what would be the healthiest approach to take in terms of diet? Should I decrease the amount of protein I eat or keep it up to maximise muscle gain? For reference I am female, early 20s, 5’5” (168cm)and 58kg (about 130lbs).

How does a bigger guy get started while still getting a higher amount of protein? I’m 6’5” and 335#

I live in a place where lamb is hard to find but, this afternoon I found ground lamb. I would greatly appreciate any suggestions for how to use it. I usually cook chicken and fish, so this will be a treat. Thank you

Add some peanut sauce and hope it brightens up my day tomorrow

Does anyone know what happened to this page on Instagram?

Borscht and avocado toast topped with tomato & garlic confit

Borscht recipe

• 9 cups beef or vegetable broth
• 5 cups green or red cabbage thinly sliced
• 1 bay leaves
• 1 large onion chopped
• 3 medium carrots chopped
• 2 tablespoons olive oil
• 3 large beets peeled, quartered and thinly sliced
• 2 large potatoes peeled and cubed
• teaspoons salt
• Ground black pepper to taste
• 6 ounces can tomato paste low sodium
• 1 tablespoon white vinegar
• Juice of one lemon
• A drizzle of maple syrup
• 3 large garlic cloves grated or pressed
• 1 tsp dried dill
• 1/4 tsp crushed red pepper flakes
• 1/4 cup chopped parsley
• Plain Greek yogurt

1. In a large pot add broth and bay leaves and bring to a boil.
2. Once broth is boiling, add cabbage, cover and bring to a boil. Then reduce heat to low and cook for 20 minutes.
3. While the cabbage is boiling, heat 1 tbsp olive oil over medium heat. Add onion, carrots and saute for 5 minutes, stirring occasionally.
4. Add beets, remaining 1 tablespoon of oil and cook for another 3-4 minutes.
5. Transfer sauteed veggies to the pot along with the potatoes and salt. Cover, bring to a boil, then reduce heat to low and simmer for 20 minutes. Once the potatoes have softened to fork-tender, add the tomato paste and cook another 5-10 minutes
6. Turn off the heat. Add vinegar, maple syrup, garlic, pepper, dill, red pepper flakes, and lemon juice. Stir and let borscht sit for 10 minutes, then adjust spices/seasoning/acidity as needed
7. Serve topped with a dollop of yogurt and chopped parsley

To make the tomato-garlic confit, fill an oven-safe container with approximately equal parts cherry tomatoes and whole garlic cloves, add chopped fresh herbs (oregano, thyme, basil and sage work well), and add olive oil until tomatoes and garlic are submerged. Then roast them in the oven at 325 for 1-2 hours until the garlic is fork tender.

Borscht modified from this recipe: https://ifoodreal.com/ukrainian-borscht/#wprm-recipe-container-36382

Roasted spiced cauliflower, air fried chickpeas, couscous, roasted lemon chicken thighs, sundried tomatoes, olives, toum and a yogurt dressing on arugula and baby spinach.

I just started the MD diet 2 weeks ago.

I like to have pesto eggs on wheat bread with spinach. I can only do this 2 times per week. I also like avocado toast. Delish.

Today I tried overnight oats. I don’t think I can eat this. The texture is just wrong for me. I added sliced almonds to it, but it still doesn’t help.

I’m looking for ideas!

Salmon with olive oil, honey, paprika, etc spices.

Asparagus with Trader Joe’s green goddess spice.

Little feta, quinoa, hummus.

Cucumber, olives, pickle, other half of feta, and one little roll of whole wheat pita.

I’ve really been enjoying little bits of everything in an assortment lately. Also never forget the small bowls

Hi all, im fairly new to the diet but am loving it so far, but i do keep hearing gaving a good quality extra virgin olive oil makes a big difference. But i have zero idea what the good brands available here are.

Any Aussie med dieters have any good recommendations? Just been using the basic coles brand stuff as thats what i had already.

Thanks