The Healthiest Diet in The World: Mediterranean
DAVENPORT, Iowa (KWQC) -
Katie Schaeffer, Registered Dietitian with Hy-Vee, is the Zoom guest that addresses the details of what comprises the highly recommended Mediterranean-style diet which is followed by some of the longest living people on the planet. She additionally shows how to build a “Mediterranean Bowl” using a package of the Right Rice that was in her earlier segment on today’s show. Watch the segment to learn more.
A Bowl Full of Nutrition
· This Mediterranean-inspired salad bowl includes healthy fats like olive oil and is high in antioxidants, vitamins and minerals. Many observational studies have shown that individuals who eat a Mediterranean diet may have a reduced risk for chronic diseases like Type 2 diabetes, cardiovascular disease and cancer.
· Substituting RightRice in this recipe adds more flavor, protein and fiber than white or brown rice.
· Chickpeas, also known as garbanzo beans, are a part of the legume family and are most commonly known on dinner tables as hummus. Toasting the chickpeas provides a crunchy twist along with providing protein, fiber and vitamins and minerals like folate, magnesium and iron.
· Tzatziki (pronounced “tuh-ZEE-kee”) is a sauce that is a common staple in Eastern Mediterranean cuisines. Traditional tzatziki consists of yogurt mixed with garlic, cucumbers, olive oil, red wine vinegar and salt.
Mediterranean Bowl Serves 4
All you need:
· 1 pkg Lemon Pepper RightRice
· 1⅓ cups vegetable or chicken stock
· 1 (15-oz.) can chickpeas, drained and rinsed, and dried with a paper towel
· ¼ cup chopped mint, plus leaves for garnish
· 2 tbsp chopped dill, plus sprigs for garnish
· 2 tbsp olive oil
· Kosher salt
· 1 tsp smoked paprika, optional
· 2 small Persian cucumbers, sliced
· ½ red onion, thinly sliced
· ½ cup sliced cherry tomatoes
· ½ cup store-bought Tzatziki
· ½ cup crumbled feta
All you do:
1. Prepare the RightRice according to the packaging directions, using vegetable or chicken broth as the liquid. As it sits for 12 minutes, prepare the chickpeas. Once cooked, fluff RightRice with a fork and stir in the herbs.
2. In a large nonstick frying pan, warm the olive oil over medium-high heat. When the oil is hot, place the dried chickpeas in the pan, adding a pinch of salt. (If they have any moisture on them, they easily splatter, so be careful.)
3. Stir the chickpeas to crisp on all sides. After 2 minutes, sprinkle the smoked paprika over the top, stir to coat, and then remove them from the pan and place on a paper-towel-lined plate.
4. Place ¼ of the rice in a bowl. Top with some cucumber slices, red onion slices and cherry tomatoes. Place a dollop of Tzatziki on each bowl, then sprinkle some feta on top.
5. Garnish with the herb sprigs and an additional drizzling of olive oil.
Copyright 2021 KWQC. All rights reserved.