Health Matters | Mediterranean Diet

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Mediterranean Diet

Are you looking for a heart-healthy meal plan? Following the Mediterranean Diet may lower your risk of heart disease. Not only will this healthy diet help improve your overall health, but according to the Mayo Clinic, the Mediterranean Diet has been associated with a lower level of the “bad” cholesterol that is more likely to build up deposits in your arteries. Making these small changes to your diet may also be linked to a lower risk of cancer, as well as Alzheimer’s and Parkinson’s diseases.

Interested? The Mediterranean Diet incorporates basic healthy practices, like eating whole grains and trying to avoid consuming unhealthy trans fats. Check out these other guidelines:
  • Eating primarily plant-based foods such as fruits, vegetables, whole grain, legumes, and nuts—although nuts may be high in fat and should be eaten in moderation.
  • Replacing butter with healthy fats such as olive oil and canola oil.
  • Using herbs and spices instead of salt to flavor foods.
  • Limiting consumption of red meat to no more than twice a week.
  • Enjoying meals with family and friends.
  • Drinking red wine in moderation.
  • Getting plenty of exercise.

Ready to try the Mediterranean Diet? Check out this recipe for Grilled Lamb Chops with Mint:

What you will need:
  • 1/3 cup extra virgin olive oil
  • ½ cup packed fresh mint leaves
  • ¼ teaspoon red pepper flakes
  • Sea salt
  • 12 small rib lamb chops (about 2 1/3 pounds)
  • 2 cloves garlic, smashed

How to prepare:Preheat a grill to medium high. Mix the olive oil, mint, red pepper flakes, and salt to taste in a bowl. Rub the lamb chops all over with the garlic. Transfer a few tablespoons of the mint oil to a small bowl and brush on the chops.

Grill the chops until charred, 3-4 minutes per side. (Press the middle of a chop with your finger; it should be slightly firm with a little give for medium-rare doneness.) Transfer to a platter and brush with some of the remaining mint oil. Sprinkle with mint and serve with more mint oil.

Recipe found at: http://www.foodnetwork.com/recipes/food-network-kitchen/grilled-lamb-chops-with-mint-recipe



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