This was a guest post written by Sharon Goldner from Recipe For A Healthy Life.
What Are the Benefits of a Mediterranean Diet?
The benefits of a Mediterranean diet came back into public discussion recently after the results of a study from the University of Crete in Greece linked it to a reduction in sleep apnea symptoms. The research also indicated that the patients who ate a Mediterranean diet composed of fish, poultry, whole grains, beans, vegetables, nuts, olive oil, red wine and spices were more motivated to adhere to their diet, exercise regularly and consequently lost abdominal fat.
Get rid of the processed stuff.
Regardless of what you call your diet, by reducing processed food, salt and fat, while increasing your intake of high quality, nutritious food is a winning combination. This is the pathway to losing weight, increasing energy, improving digestion, and even reducing snoring. And just as the researchers observed from those who embraced a Mediterranean diet, eating this way is easy to maintain because it is what your mind and body naturally crave.
Mediterranean Brown Rice & Spinach Recipe
Add this recipe to your favorite cooked, lean meat, or some canned beans for a delicious, Mediterranean-style dish.
Prep Time: 10 minutes
Cooking Time: 30-40 minutes
Yield: 6-8 servings
- 1 cup brown basmati rice
- 1 6 oz. bag of fresh baby spinach
- 1 onion, diced
- 1-2 carrots diced, or ½ bag of shredded carrots.
- Optional: 1 can of any kind of beans
- Extra virgin olive oil
- Salt to taste
1. Rinse rice in fine mesh strainer until the water runs clear.
2. Boil the water and add rice and pinch of salt. Cover and reduce heat. No need to stir while cooking.
3. Sauté. Meanwhile, sauté onions and chopped or shredded carrots for 3-4 minutes with olive oil or until each are soft. Add beans and mix in. Cover pan with lid for 1-2 minutes. Place mixture in serving bowl.
4. Sauté.In same frying pan, now place all of the spinach and 1/3 cup water on low heat. In about two minutes spinach should be completely wilted. Add to other vegetables.
5. Remove and Mix. Rice will be done in about 40 minutes or when no water runs from the bottom of pot when tilted on its side. Remove rice from heat, add to serving bowl and gently mix all ingredients. Salt to taste.
This was a guest post written by Sharon Goldner. Sharon Goldner studied to be a Health Counselor at the Institute of Integrative Nutrition in New York City and is certified by the American Association of Drugless Practitioners and Columbia University Teacher’s College. She is also a trained Vegeterian Chef from the National Gourmet Institute for Health & Culinary Arts in New York City.
Her background enables her to guide and educate people in a fun and practical way as they create a realistic eating plan. Sharon’s empowering message provides participants with the tools and inspiration to improve their food choices and the quality of their lives. You can visit more of Sharon’s work at Recipe For A Healthy Life.
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