Wizard Recipes

If vegetables make up the soul of traditional Mediterranean cuisine, then grains, legumes, nuts, and seeds comprise the body. This food group constitutes the bulk of the traditional Mediterranean diet, and the many manifestations of grains, legumes, nuts, and seeds make delicious, comforting, fragrant, filling, and deeply satisfying food.

Nothing distinguishes a Mediterranean kitchen more than the aroma of fresh-baked bread. Whether a dense, round loaf of country bread from France or crispy Moroccan flatbread, whole-grain bread accompanies most Mediterranean meals in one form or another.

Imagine steaming pots of pasta in shapes ranging from prodigious lasagna noodles and giant shells to rice-shaped orzo and the “little ears” called orecchiette to couscous, the grain like pasta so common in African and Middle Eastern cuisine.

The types of pasta are endless: spaghetti, linguine, fettuccine, penne, rigatoni, ziti, conchiglie, and fusilli, to name just a few.

Creamy risotto, a heavenly Italian rice concoction, may be flavored with any number of vegetables from artichokes to zucchini. Other rice dishes are prevalent as well: saffron colored Spanish rice that is the one consistent ingredient in a Spanish paella, the classic Greek rice pilaf, and various combinations of rice with vegetables or seafood, baked in the oven or added to soup.

Porridge like when fresh, crispy when chilled, sliced, and grilled, cornmeal-based polenta is an Italian specialty, as are gnocchi, little Italian dumplings made with flour and often potatoes. From the Middle Eastern shores of the Mediterranean comes bulgur wheat, cooked into pilafs or tabouli salad. And then there are pizzas, calzones, vegetable and meat pies, moussaka. Anybody hungry?

Grains sit at the base of the Mediterranean Diet Pyramid, which suggests eight or more servings of whole-grain breads, pasta, cereal, rice,  bulgur, couscous, polenta,and others each day. One of the best ways to eat Mediterranean is to add more whole grains to your diet.

Grains of all types become even heartier and more delectable with the addition of protein-rich legumes, nuts, and seeds: penne with white beans, rice with peas, chickpeas with bulgur wheat, spaghetti with walnut sauce. Legumes exist in every Mediterranean country, often taking the place of meat as a main course and, even more often, serving to stretch very small amounts of meat to serve many.

Legumes contain many vitamins (such as folacin) and minerals (such as selenium), are protein- and fiber-rich, and are satisfying dressed with nothing more than a little olive oil and a splash of lemon juice. Their sizes, colors, and types are far too numerous to list here, but some of the more common Mediterranean legumes are white canellini beans, chickpeas (garbanzo beans), fava beans (broad beans), black beans, green and red lentils, tiny white haricot beans, red kidney beans, lima beans, and Egyptian ful beans.

Many cultures have used legumes for centuries as a primary protein source, and the Mediterranean region is no exception.

Nuts and seeds (technically, nuts are large seeds of fruits with hard husks, except for peanuts, which are actually legumes) are often used to add flavor and crunch to raw and cooked foods, whether part of an appetizer, such as almond paste mixed with chickpeas for hummus; a feature of the main meal, such as pasta with pesto rich with pine nuts; or sprinkled over stewed fruit for dessert.

Nuts and seeds can add significant nutrients, phytochemicals, protein, and mono-unsaturated fats to a traditional Mediterranean inspired diet. Although most nuts and seeds can be high in total fat, generally only 10 percent of this fat is saturated.

Frequent nut and seed consumption has been linked to low rates of many chronic diseases such as certain cancers and heart disease. Despite many fears that eating these beneficial foods (especially nuts) will cause weight gain, recent studies have shown otherwise.

Walnuts, almonds, hazelnuts (filberts), pine nuts (pignolia), pistachios (in the Middle East), and peanuts (technically a legume) are the nuts most common in the Mediterranean.

Mediterranean or not, all nuts and seeds, except for the coconut (which is high in saturated fat) can be added to a Mediterranean-inspired way of eating. Just be sure that the nuts and seeds you consume (whether in spreads, such as peanut butter, or in the “whole” form) are not packaged with added hydrogenated oils, which spells trans-fatty acids.

Other types of nuts and seeds include chestnuts, cashews, pecans, pumpkin seeds, sesame seeds, and sunflower seeds.

Nuts and seeds, either plain or roasted without added oils and salt, make a wonderful and convenient snack food. A handful of nuts and another handful of dried fruit-raisins, currants, dates, dried cherries and blueberries, and so on- make a nutritious quick fix between meals.

Grains, legumes, nuts, and seeds are delicious and filling sources of good nutrition in the true Mediterranean style.

Don’t get caught in front of the vending machine again. Pack these eight healthy snacks (each less than 200 calories) to keep you feeling full and satisfied throughout the work day

Desktop Snacks

Working eight or more hours a day can make it difficult to eat healthfully unless you plan ahead. Research shows that eating every four hours helps to keep your metabolism charged and your energy level high. Before you dig in your drawer for spare change and head to the vending machine, plan ahead and stash low-calorie, nutritious snacks in a cabinet, drawer, or your briefcase. Each of these snacks has less than 200 calories and are sure to satisfy when the 3 p.m. cravings hit.

Whole Wheat Crackers and

Peanut Butter

Save your quarters by skipping the vending machine’s peanut butter crackers and packing your own nutritious snack. For a hunger-curbing option, try 10 multigrain wheat crackers (such as Multigrain Wheat Thins) and a tablespoon of peanut butter. This nutrient-rich snack rings in at just 193 calories and offers 2 grams of fiber. The combination of complex carbs and protein help to keep your blood sugar stable and keep you feeling full longer

Fruit

Grab an apple, banana, pear, grapes, or other portable fruit as you dash out the door every morning. If you grab a different fruit every day (and change with the seasons), you’ll obtain a good variety of nutrients plus fiber, and won’t get bored with the same old snack. The average serving of fruit is around 70 calories so pair with a cup of fat-free milk (about 90 calories) for a protein boost as well as extra calcium and vitamin D. This protein and fiber combination will keep you feeling full and prevent mindless eating.

Popcorn with Parmesan

Take regular bagged popcorn to the next level by topping with 2 tablespoons of shredded Parmesan cheese. The nutty flavor of the popcorn pairs well with the rich flavor of Parmesan resulting in a quick, 150-calorie snack. Simply top 3½ cups of 94%-fat-free popcorn with the cheese and your snack is served. If you don’t have an office fridge to stash your Parm, nosh on just the popcorn for only 100 calories. This salty snack counts as one of your three daily servings of whole grains and helps to increase your energy and mood.

Nuts

Make the swap and choose nuts over chips for a crunchy alternative. Nuts are rich in heart-healthy fats but are calorically dense (about 170 calories per ounce) so measure out an ounce (about 24 almonds) and stick to that amount instead of feasting on the entire bag. Stash premeasured baggies of nuts in an office drawer or in your purse to nibble on when the 3 p.m. hunger pains hit. Almonds and other nuts are a naturally high source of vitamin E, calcium, magnesium, and potassium and are rich in protein and fiber

Instant Oatmeal

When you’re in a rush at work and want something warm and comforting, heat a packet of plain instant oatmeal (just 110 calories) in the microwave for a quick and satisfying treat. Choose plain oatmeal and add your own flavorings to control the calorie and sugar content. Top with a 42 calorie mini box of raisins for a sweet flavor and added nutrients or sprinkle with cinnamon and nutmeg. Doubling as a fiber-rich breakfast or daytime snack, oatmeal helps lower cholesterol and reduces the risk of heart disease.

Mini Pitas with Hummus

Use mini pita pockets to scoop up creamy hummus. Whether you make your own hummus or choose a favorite brand at the grocery store, hummus is made from chickpeas, a great source of soluble fiber. This soluble fiber helps to lower cholesterol and prevent heart disease. Pair one serving of hummus, 2 tablespoons, with 3 mini pita rounds for a 150 calorie snack. If you want a protein boost, fill the mini pita pockets with an ounce of low-sodium deli ham or turkey. The fiber and protein combo gives the snack some staying power to keep you feeling full longer.

Snack Bars

If you’re having a sweet attack and are looking for a healthy “bar” that isn’t loaded with sugar, reach for one that is all natural. Brands like LaraBar and KIND are good sources of fiber, contain no added sugar, and are made from whole, natural ingredients like dates, almonds, cashews, and cranberries. These bars are rich in fiber, low in sodium, loaded with vitamins and minerals, and run around 200 calories per serving. Pack these convenient bars in a purse or pocket for an instantly sweet and filling snack.

Veggies with Ranch

Beat the high-fat, high-sodium snacks featured at the convenience store and pack a container of fresh veggies like carrots, celery, and grape tomatoes. Raw veggies fill you up because of their high water and fiber content. If you struggle eating veggies in the buff, try dipping them in 2 tablespoons of low-fat Ranch dressing (80 calories), hummus (70 calories), or salsa (10 calories).

Fruits (nuts, olives, peanuts, almonds, avocado and coconuts) and seeds (sun-flower, pumpkin) contain a high caloric content, being rich in unsaturated fats, minerals (zinc, iron, calcium, potassium, magnesium and selenium), vitamins (B and E) and proteins. These fruits and seeds can be consumed as they are or used for producing oil.

Oleaginous Fruits

Advantages:

-         Due to the high content of minerals, these stimulate the immune system and increase the body’s capacity to protect itself.

-         Decrease cholesterol level, assuring a good blood fluidity, arterial wall elasticity and a normal blood pressure

-         Improve male fertility and sperm quality

-         Nuts ameliorate PMS symptoms through B6 vitamin content.

-         Olive oil is the best absorbed by the intestine and improves intestinal transit and digestive functions, preventing constipation.

-         If you hold olive oil in your mouth for a few minutes, it maintains teeth whiteness and gum health

-         Rich in mono non saturated fats, olive oil is good for your heart, whereas sun flower oil has a high content of E vitamin, being a good antioxidant

-         Pistachio contains Iron and Calcium

-         1 fist of peanuts or nuts per day increase intellectual performances

Avocado is one of the least fruits rich in oils and E Vitamin fruits; E vitamin helps cicatrisation, maintains skin quality, improves immune system, diminish heart disease risk

Did you know that some foods take their toll own our mood? Some nutrients are absolutely mandatory for the good functioning of our brain and nervous system which is in charge, among others, with our good well being. Here are some of the most important nutrients to keep us happy!

1) GLUCIDS

Glucids are in charge of stimulating the production of  serotonin, a neurotransmitter that influences the so called ‘good mood’. Sugar, for instance, is one of them, but, in order to keep our organism healthy, it is better if glucids are consumed in forms of cereals, bread, potatoes, beans, but not in excess, of course, because the body will transform them into fats. Also, eat generous portions of fruits and vegetables, and, the wonderful chocolate, that, even if you care about your figure, you can consume from time to time, but in small quantities. You may non know this, but the sweet tooth you always have may be a sign of lack of serotonin.

2) MINERALS

Iron. It is essential for the whole organism, helping neurotransmitors to be formed and transported. We can find it in meat, fish, some vegetables, nuts, cereals and seeds.

Zinc. It plays almost the same role  and it is found in the same foods as iron, with the exception that we can find plenty of zinc also in liver and oysters.

Magnesium. With calcium, it helps transmit the nervous impulses. If you are stressed, your magnesium level decreases, decrease that can lead to anxiety or depression. We can get magnesium from nuts, peanuts, almonds, sesame seeds, green leafed vegetables, fish, seafood, cereals.

3)B VITAMINS

Folic Acid (B9). Stimulates the serotonin secretion. Lack of folic acid can lead to irritability

agressivity, depression. B12 Vitamin can be found in green leafed vegetables, wheat,

soya, eggs, liver, oysters, cereals, and B6 in bananas, avocados,

asparagus.

4)FATTY ACIDS

Last researches show that fatty acids Omega-3 and Omega-6 which we can find in fish, seafood, regulate some hormonal actions, including the ones for our mood. These acids are very important to our brain, improving consistently our cognitive capacity. according to these studies, consuming one portion of fat fish, at least once a week decreases the risk of developing Alzheimer. Also, fatty acids contribute to improving you skin aspect, being used in cosmetic treatments.

Original Articles. Constant-Content.