Mediterranean Staple Foods
Mediterranean foods are famous for being healthy and delicious. The majority contain a few ingredients all of which are packed with powerful nutrients and protein. While most famous for Gyro meats, these recipes are all vegetarian (and some vegan). The most common ingredients found in these recipes are parsley, chick peas (garbanzo beans), and tahini so make sure to stock up the next time you are at the store. For the full recipe, click on each option below and get your New Years of to a nice and healthy start.
Falafel is mostly chickpeas and parsley. It can be eaten alone, as a patty, or my personal favorite in a pita sandwich! Chickpeas are a great plant-based source of fiber and protein. Parsley is jam packet with Vitamins A,B,C, also Iron and Potassium. If you are vegan/vegetarian and have low iron/B-12 falafel is a great choice.
What is hummus? Its a blend of chickpeas and tahini with some spices added. You can generally add anything to hummus and its still delicious. Thats why you see edamame, blackbean, and other exotic mixes like beet hummus at the grocery store. It’s great for parties and pretty easy to make. You should give it a try.
This recipe calls for chicken, but we recommend using chicken substitutes can also be used.Tabbouleh is made with mostly Parsley with Mint and Quinoa Aside from the benefits of parsley (see above), this recipe calls for Quinoa which is a seed that is high in protein and fiber– as a seed it is naturally gluten free.If you are looking for a punch of iron in your diet, Tabbouleh is they way to go. One cup of cooked quinoa contains 15% of your RDA for iron, and paired with one cup of parsley at 20%, you are well on your way to your daily recommended intake.
Tzatziki is another mediterranean staple that is either a dip, sauce, or spread. It is made of primarily yogurt and cucumber. It is a great sauce to pair with falafel. With the main ingredient being Greek Yogurt, Tzatziki is packed full of protein, B12, and calcium.