Healthy cooking series
This presentation is the property of its rightful owner.
Sponsored Links
1 / 22

Healthy Cooking Series PowerPoint PPT Presentation


  • 126 Views
  • Uploaded on
  • Presentation posted in: General

Healthy Cooking Series. Mediterranean Cuisine. Mediterranean Cuisine. Created for those who want their food choices to better align with their wellness goals. Mediterranean Cuisine. Today’s agenda: Eat!  Learn about the health benefits of what you are eating

Download Presentation

Healthy Cooking Series

An Image/Link below is provided (as is) to download presentation

Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author.While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server.


- - - - - - - - - - - - - - - - - - - - - - - - - - E N D - - - - - - - - - - - - - - - - - - - - - - - - - -

Presentation Transcript


Healthy cooking series

Healthy Cooking Series

Mediterranean Cuisine


Mediterranean cuisine

Mediterranean Cuisine

  • Created for those who want their food choices to better align with their wellness goals


Mediterranean cuisine1

Mediterranean Cuisine

  • Today’s agenda:

    • Eat! 

    • Learn about the health benefits of what you are eating

    • Find out the history of the food

    • Take away a comparison to similar grocery options


Mediterranean cuisine2

Mediterranean Cuisine


Mediterranean cuisine3

Mediterranean Cuisine

  • Common traits:

    • 9 daily servings of fruits and vegetables

    • Meat consumed rarely

    • Seafood and fish consumed weekly

    • Whole grains

    • Unsaturated fats (olive, sesame)

    • Alcohol in moderation

    • Exercise daily

    • Relaxed meals


Mediterranean cuisine4

Mediterranean Cuisine

  • Today’s Menu:

    • Tzatziki Dip with Whole Wheat Pita Chips

    • Chickpea & Rice Stew

    • Sesame-Almond Cookies


Mediterranean cuisine5

Mediterranean Cuisine

  • Tzatziki

    • A combination of yogurt and cucumber

      • Can be a dip, soup or salad

      • Related to Indian raita & Turkish cacik

      • Common from the Mediterranean through the Middle East all the way to India


Mediterranean cuisine6

Mediterranean Cuisine

  • Cucumbers – part of the squash family (curcurbitaceae)

    • High in vitamin C, caffeic acid, fiber, silica, potassium & magnesium

    • Contain the phytochemical caffeic acid

      • A strong antioxidant that shows anti-inflammatory effects and may protect cells from UV damage

    • Studies suggest:

      • Help maintain healthy blood pressure

      • Good source of antioxidants


Mediterranean cuisine7

Mediterranean Cuisine

  • Yogurt

    • High in probiotics, B6, B12, riboflavin, calcium and protein

    • Studies suggest:

      • Consuming 100g (~1/4 cup) of yogurt containing 1,000,000 live cultures twice weekly will help you maintain a healthy gut and boost your immune system


Mediterranean cuisine8

Mediterranean Cuisine

  • Tzatziki Dip

    • Time Savers:

      • Greek yogurt

      • Pre-minced garlic

    • Healthy Substitutions:

      • Low-fat yogurt

      • Whole wheat pita

    • Our recipe brings the fat down to 1g per serving as compared to Trader Joe’s dip which has 13g per serving


Mediterranean cuisine9

Mediterranean Cuisine

  • Chickpea & Rice Stew – an adaptation of a North African stew

    • From Morocco to Syria there are versions

      • Can be vegetarian / vegan

      • Others include lamb, beef

        or goat

    • Our recipe is completely vegetarian/vegan


Mediterranean cuisine10

Mediterranean Cuisine

  • Chickpeas – aka Garbanzo Beans

    • Legumes that originated between Turkey & India around 8700BC

    • Exist in wild and domesticated forms

      • Domesticated contain 2X the tryptophan

    • Economical and easy to find at store

      • Dried or canned


Mediterranean cuisine11

Mediterranean Cuisine

  • Chickpeas – 2 cups provide 100% DV for fiber

    • 70% fiber is insoluble – colon scrubber

    • 30% fiber is soluble – lowers cholesterol and tryglyceride levels

    • Fat that is present is polyunsaturated alpha-linolenic acid (ALA) an essential omega-3 fatty acid


Mediterranean cuisine12

Mediterranean Cuisine

  • Brown Rice

    • Rice that still has its bran, germ, and aleurone layers present

      • These layers contain the vitamins, minerals, essential fats and other nutrients

      • High in the minerals manganese and selenium


Mediterranean cuisine13

Mediterranean Cuisine

  • Sweet potatoes

    • High in beta carotene – a precursor to vitamin A

    • High fiber content helps to lower insulin resistance


Mediterranean cuisine14

Mediterranean Cuisine

  • Chickpea & Rice Stew

    • Time Savers:

      • Canned chickpeas

      • Low sodium vegetable stock

    • Healthy Substitutions:

      • Brown rice

      • Sweet potatoes

    • Our recipe as compared to Stouffer’s Beef Stew has 80 more calories but brings fat down to 5g from 14g per serving and fiber up from 2g to 11g


Mediterranean cuisine15

Mediterranean Cuisine

  • Sesame-Almond Cookies

    • Meringue based (egg white)

    • Gluten free

    • High protein


Mediterranean cuisine16

Mediterranean Cuisine

  • Almonds

    • Contain healthy fats and protein

    • High in vitamin E, calcium, magnesium, potassium, niacin, riboflavin, and fiber

    • Studies show:

      • Help reduce the risk of heart disease

      • Reduce cholesterol levels


Mediterranean cuisine17

Mediterranean Cuisine

  • Sesame Seeds

    • High in manganese, copper and zinc

    • Contain the phytochemicals

      • Sesamin

      • Sesamolin

      • Phytosterols


Mediterranean cuisine18

Mediterranean Cuisine

  • Sesame-Almond Cookies

    • Compared to Frieda’s Almond Cookies

      • Calories 100 vs 170

      • Fat 6g vs 10g

        • Sat fat 1g vs 3g

      • Higher sugar 10g vs 6g


Mediterranean cuisine19

Mediterranean Cuisine

  • Summary

    • The entire meal was 662 calories per serving vs Grocery store comparables of 728

      • Fiber content increased from 2.5g (10% DV) to 15g (60% DV)

      • Fat reduced from 36g (55% DV) to 12g (18% DV)

      • Sodium reduced from 2376mg (99% DV) to 798 (32% DV)


Mediterranean cuisine20

Mediterranean Cuisine

“Vegetarian: A person who eats only side dishes”.

- Gerald Lieberman


  • Login