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| 5 Smart Kitchen Hacks for Easy Mediterranean Diet Adherence by an Italian Dietitian |
Eating nutritiously and staying on the Mediterranean diet can be a breeze with these clever kitchen tricks. Italian dietitian Marika Mancino, who has been immersed in the Mediterranean diet since childhood, reveals her top five kitchen hacks for a delectable and straightforward diet journey. She previously divulged her preferred breakfasts and lunches with Insider.
Marika believes that the Mediterranean diet is the most comprehensive and delightful dietary approach globally. Her secret to maintaining a healthy lifestyle lies in planning and having essential kitchen staples ready for those hectic days. While emphasizing that there is no inherently "bad" food, she underscores the importance of portion control and scrutinizing store-bought product ingredients.
Discover Marika's kitchen hacks:
1. Always Keep Pre-Made Salad Bags in the Fridge
Marika ensures her fridge is stocked with pre-made salad bags, ready for quick and easy use after a long day. Healthy eating doesn't demand extensive preparation. Whether her recipe includes veggies or not, she can add a side of fresh carrots and tomatoes to complement her meal with minimal effort.
2. Opt for Frozen Vegetables
While vegetables are a cornerstone of the Mediterranean diet, they have a limited shelf life. Marika recommends keeping frozen vegetables on hand, which offer the same nutritional value as fresh ones but with added convenience.
3. Stock Your Cupboard with Canned Proteins
For days when time is of the essence, Marika turns to canned chickpeas or tuna to instantly transform a salad or pasta into a high-protein, well-balanced meal. She may also pair these with bread for a complete, satisfying meal.
4. Spice It Up, Skip the Salt
Marika's secret to delicious food with reduced salt content lies in using herbs and spices. Basil, coriander, cumin, black pepper, turmeric, and rosemary add flavor without the need for excessive salt. These spices enhance everything from soups to potatoes.
5. Choose Miso Paste Over Stock
Marika's pro-tip for reducing salt intake is to use miso paste instead of store-bought stock in soups. Miso paste, derived from soy, offers a rich flavor and is a natural alternative to stock. When shopping for groceries, be sure to check labels for added salt and sugar and opt for healthier options.
Embrace the Mediterranean diet with ease by incorporating these practical kitchen hacks into your daily routine. Enjoy delicious, wholesome meals without the hassle of extensive preparation.
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