Sale. It prioritizes wholesome ingredients and focuses on vegetables, fruits, whole grains, and legumes along with lean proteins from fish and poultry and good fats from. This speedy dish features chickpeas fried with cracked coriander, cumin, and slivers of garlic until golden and crisp, plus soft scrambled eggs with wilted greens and scallions woven throughout. Bell peppers are versatile veggies. Legumes are another key staple of the Mediterranean diet and chickpeas make a delicious, fiber-rich snack. Albert Gea/Reuters. In general, if you follow a Mediterranean Diet, you’ll eat: Lots of vegetables, fruit, beans, lentils and nuts. Add in one tablespoonful at a time to obtain the desired consistency. Sauté onion until soft. 5. Mediterranean Diet Anti-Inflammatory Diet Weight Loss Heart Health Gluten-Free Vegetarian Vegan. Let it stand for 5-10 minutes. Hummus—made with pureed chickpeas, tahini, olive oil, and garlic—is a staple dish in the Mediterranean diet. While just one slice of Dave's Killer contains 17 percent of your daily value of fiber and a solid. Next, a stunning array of local delicacies fill the table: sour cherry jam, local pine honey, tahini with. The Fast 800 is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2. Once you get that bread. 3 Whole Grains in the Mediterranean Diet. Measure out the flour in a large bowl. Quinoa, Feta & Roasted Veg Salad. With flavors like sea salt, barbeque and sour cream & onion, these crunchy chickpeas are an easy replacement for potato chips. View Recipe. Shutterstock. While the price was pretty. Garlic Basil Shrimp Farrotto. 4g fat. No cinnamon sugar topping. Each week, have fish, poultry, beans, legumes and eggs. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. 3. With its tangy bite, it's perfect for a Tomato & Smoked Mozzarella Sandwich. Baba ganoush with whole-wheat pita bread. Breads. The Mediterranean diet is a mix of the culinary traditions of the Mediterranean sea. From grains like couscous to garbanzo beans, fresh salmon and—of course—extra virgin olive oil, here is your Mediterranean diet shopping list! Keep in mind that this diet is one that focuses on fresh fruits, vegetables, occasional meat eating, whole grains, legumes, full-fat dairy and cheeses. "One slice of bread contains 5 grams of protein (quite high for bread!) and 5 grams of dietary fiber, which is excellent," says Brittany Modell, MS, RD, CDN, registered dietitian and founder of Brittany Modell Nutrition and Wellness. In a large mixing bowl, whisk together the eggs, milk, baking powder, salt, pepper, and spices. The Mediterranean diet is one of the healthiest diets in the world. Season with kosher salt and black pepper, and mix well to combine. Sprinkle on 2 ½ teaspoons of sumac. 4. Consume the salad immediately. RiseNest – Eco-Friendly Natural Rattan Bread Basket. Beans such as kidney, black, or pinto beans, or chickpeas. White. Red meat including pork is consumed about once a week. dairy products, eggs, fish and poultry in low to moderate amounts. Sourdough Bread. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. Limit how many foods with added sugar you eat. The CDC reported that the vast majority of Americans (about 90%) don’t get enough fruits and vegetables in their diets. Add 1 box chicken broth and the chickpeas. Eat Veggies All Day Long. 3. As seen above, bread is eaten daily in this diet. The Mediterranean diet is a way of eating that emphasizes vegetables, herbs, fruits, whole grains, nuts, seeds, olive oil and moderate portions of dairy, eggs, fish and poultry, according to the American Heart Association. Add sliced shallots, radish, and fresh dill. One: Place your flatbread on a baking sheet. Quick Answer. Weight loss is linked to spices such as ginger, cinnamon and tumeric (to name a few). (Image credit: Waitrose) Cals: 227. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Olive oil and nuts help lower "bad" cholesterol. Image Credit: Hilo Life. The Mediterranean diet encourages the consumption of fish at least twice per week. Taste of Home. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or. Select dense, chewy, country-style loaves without added sugar or butter. A study in Spain showed that a Mediterranean diet high in olive oil, low in red meat can be beneficial to heart health. Bread has gotten a bad rap, but if you’re eating whole wheat and passing on the preservative-laden packaged stuff, you’ve got a 17% longer lease on life, a 2015 BMC Medicine article shows. Flip and press on the other side to coat. But Turkey and its queen city, Istanbul, can. It is a salty, crumbly cheese that has a tangy flavor and can be used to add zest to salads, pastas, pizzas, pies and more. Steel Cut Oatmeal with Strawberries & Pecans. Easy to make at home, these nut-free granola bars can be adjusted to your taste preferences. Whole-Wheat Bread 3. The bread is typically baked in a brick oven, and it is often eaten with olives, cheese, and other Mediterranean foods. In a small bowl, combine chickpeas with olive oil, basil, garlic powder, ¼ teaspoon salt, and ⅛ teaspoon pepper. 3. Sourdough Bread 4. Modifications. Grains (6 to 8 daily servings), preferably whole: Examples of 1 serving of grains include 1 slice of bread, 1 cup of dry cereal, or ½ cup cooked cereal, pasta, rice, barley, or other grain. 100% whole wheat: For bread to be nutritionally high, whole wheat bread is not good enough—it has to be 100% whole wheat. The Essential Baking Company Take & Bake Sourdough Bread *. This healthy and easy dinner recipe comes together in just 20 minutes. It isn't nutritional. Snack Dried apricots and walnuts. February 16, 2022. This article discusses 13 traditional Greek. A Mediterranean dietary pattern is abundant in vegetables, fruits, wholegrains, legumes, nuts and extra virgin olive oil. It is a good source of fiber and nutrients. Make sure to also drink at least eight 8 oz. Limit how much red meat you eat. Credit: Lauren Volo. As a plant-based diet, the Mediterranean diet makes wide use of various beans, legumes and pulses. Named one of the healthiest diets in the world for six years in a row, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and. Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs. Eliminate added sugar: Per the American Heart Association, women shouldn't consume more than 25g of sugar each day (it's 35g for men), but Sassos says the average American eats around 77g of sugar. Carbs are often high on the list of foods people like to limit in their diets, and bread might be on the top of the anti-carb list. £12. Add in sprouts, pickle and red onion slices. Fish and poultry are more common than red meat in this diet. Yes, bread contains carbohydrates, but like all carbs, they can be part of a healthy diet (unless you have an actual allergy to wheat or gluten, in which. It's starchy—made with tapioca, corn, and potato starch—which, according to Thompson, isn't ideal. Cal 110, Carb 21g, Fiber 3g, Sodium 170mg. 100% whole-wheat bread; Herbs; Spices; A glass of red wine with meals (no more than one glass for women, two glasses for men). These breads are typically labeled as low in carbohydrates on the packaging. Whole wheat bread is made from whole wheat flour. Wonderful Pistachios Roasted and Salted Pistachios,1. 3g. The health benefits attributed to olive oil are specifically related to extra. Since many fruits and vegetables, beans, pasta, dairy foods and nuts have a low GI [27,43], the Mediterranean traditional diet with sourdough wholemeal bread can be qualified as a low GI diet. Folate. You do this by following a moderately low-carb, Mediterranean-style diet. Starchy options like potatoes can be enjoyed in moderation on a Mediterranean diet. Bread Alone Bakery's Whole Wheat Sourdough. Mix all the veggies together and keep the bowl in the refrigerator for 15 minutes. 3. Spelt. It is excess whey protein that has been strained off from traditional yogurt. Whole grain bread contains a variety of health benefits. 1- Nuts and Dried Fruits. Preheat the oven to 400 degrees F. The dough should be wet and sticky, but not sloppy or slimy. So much flavor! And it comes together in less than 20 minutes. BIENA Chickpea Snacks. Cook 1 tablespoon onion, ¼ cup spinach and 1 tablespoon sundried tomatoes in a small skillet. Greek Omelette with Zucchini and Mint (Crete) A light and delicious Mediterranean omelette by cookbook author and Crete native, Koula Barydakis. Poultry, eggs. Place the bread flat on a cutting board. Wheat, barley, and spelt all contain gluten, so Ezekiel bread is out of the question for people with celiac disease or non-celiac gluten sensitivity. Here are the 10 foods the MIND diet encourages ( 11 ): Green, leafy vegetables: Aim for six or more servings per week. Instructions. 6g fiber. Experiment with bulgur, barley, farro, couscous, and whole-grain pasta. Add the chopped vegetables, capers, white wine vinegar, olive oil, Dijon mustard, feta (if using) and kosher salt and stir to combine. However, keep in mind that all of it should be whole wheat and low-GI whenever possible: See moreHere are some of the best bread options for the Mediterranean diet: Whole wheat bread Sourdough bread Rye bread Pita bread Whole grain bagelsArnold 100% Whole Wheat Bread $4 at Amazon Read more Best Sourdough Bread Base Culture Sourdough Bread $16 at Amazon Read more Best Healthy White. Lots of whole grains, like whole-wheat bread and brown rice. Each of these types of pasta offer different nutritional benefits and will help you stay on track with your diet. The best cheese for the Mediterranean diet is feta. Berlin Bakery Sourdough Spelt Bread. Vegetables: 4 to 5 servings a day. To help her patients, she created the Galveston diet in 2018. Then, seafood — like fish, shrimp, clams, squids, and mussels — adds the flavors of the Mediterranean Sea. Blue cheese is made from. But there’s also a red version, pesto rosso, which combines sun-dried tomatoes,. Place each patty in the breadcrumbs and press to coat on one side. Alvarado St. Lentil Dip with Tahini and Lemon. hamburger buns. A Mediterranean dietary pattern is abundant in vegetables, fruits, wholegrains, legumes, nuts and extra virgin olive oil. Verdict: Crank's Wholemeal Bread is a great buy, it has the second lowest sugar content and it's an organic product too, making it a healthy option for your family. Strain the tomato if the tomato is too liquidy it may make the bread soggy. Using a hand mixer on medium speed, combine until light and fluffy. Spread in a single layer on the prepared baking sheet. Mediterranean diet and prevention of chronic diseases. Enjoy moderate portions of dairy products. Raw Veggies and Hummus. The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. Skillet Gnocchi with Shrimp & Asparagus. Here, you will find easy, tested-to-perfection, wholesome recipes with big flavors from. Below is a review of some of the best bread on mediterranean diet together with their extra features and functions. Amazon Fresh White Round Top Bread. Beverages are mainly water, wine (with food), coffee, tea and herbal beverages. By including these types of pasta in your meals, you can enjoy delicious dishes. Salt: 0. Haver claims that the Galveston diet is the only eating regimen designed to help women address fat gain associated with perimenopause. Fruits, veggies, and beans help keep arteries clear. Most individuals diet because they want to lose weight. Place the other half of the bread on the sandwich and cut in half. Updated Oct 30, 2020 Sarah Tuff Dunn. Recipe Here! 4. 2 days ago · Olive oil, which Burak says is "the staple of the Mediterranean diet". Next, add the juice of one lemon, 2 teaspoons of white wine vinegar and ⅓ cup of extra virgin olive oil. Also, de-shelling the pistachios slows down my snacking an allows me to be more aware of when I’m full. Whole wheat bread: Made with only whole wheat flour. Eat mostly plants, especially beans. You can likely find all of these at your local store, and Trader Joe's always has new and exciting hummus varieties like buffalo, roasted garlic, Mediterranean or eggplant. Whisk flour, baking powder, cinnamon, salt and baking soda in a medium bowl. Fresh, Frozen and Canned Seafood. It is versatile that you can enjoy it with different types of palaman. 2. You could also stop by the bakery for a fresh sourdough loaf or bake your own. 5. Credit: From Left to Right: Joe Lingeman, Ghazalle Badiozamani, Kristin Teig, Lauren Volo, Joe Lingeman. The Mediterranean way: Why elderly people should eat wholewheat sourdough bread—a little known component of the Mediterranean diet and healthy food for elderly adults. Measure out the flour in a large bowl. Avoid deep-frying. One: Salting and draining the cucumbers to get a note of crispness and lose the slight bitterness is a game-changer. Bottom Line: The Explore Cuisine Organic Chickpea Spaghetti might be one of the top kinds of pasta for those on the Mediterranean diet. Drizzle them with olive or avocado oil and place them skin. 5 g fat (0 g saturated fat), 210 mg sodium, 22 g carbs (1 g fiber, 6 g sugar), 6 g protein. You can think of them as tapas or appetizers, but mezze dishes can often make an entire casual and delicious meal to enjoy with family and friends. Red meat including pork is consumed about once a week. This diet includes a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, legumes, seafood, olive oil, and more. Eat the smallest meal of the day in the late afternoon or evening. The authentic recipe for this seriously addictive Greek yogurt and garlic dip known as tzatziki. Just a small handful of unsalted nuts (about 2 tablespoons) makes for a satisfying snack. Mediterranean Salmon Salad – make it in no time using cooked salmon, roasted red peppers, feta cheese and arugula! 6. Now add the meat and cook over medium-high heat, stirring occasionally, until deeply browned. 5. " Plus, don’t forget. Magnesium. These Mediterranean Diet. Lentil. S. Set out a 9 x 5-inch loaf pan. However, the taste is a little bland. Flip once halfway. Whole grain bread is also high in vitamins and minerals such as zinc, magnesium, and potassium. Coat a 9-by-5-inch loaf pan with cooking spray. Sale. To make savory breakfast toast on the fly any given morning, just have your veggies and other toppings prepped and refrigerated in air-tight glass containers. Ezekiel bread is made from whole. Fish and poultry feature more often than red meat. Whether you're on the Mediterranean diet or just love carbs, experts share the healthiest bread to eat (and which ones you should avoid). Whole wheat bread is made from whole wheat flour. However, it is not just about adding butter to your diet and going with it. Research suggests that the benefits of following a Mediterranean-style of eating are far-reaching: a strong, healthy. Protein: 3 g. Oatmeal is one of the best cereals to eat on the Mediterranean diet. Ezekiel bread is one of the healthiest store-bought bread options considering it’s made with a blend of whole grains and seeds, such as: wheat berriesBest Pasture-Raised Butter: Vital Farms Salted Butter. 5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein. Now add the tahini and continue mixing on medium speed until well-incorporated. The Best Bread Options for Your Mediterranean Diet. The MIND diet recommends having at least. Feta, brie, chevre, parmesan, ricotta, manchengo, haloumi and labneh are some healthy options, and there’s no end to the dishes you can add cheese to. Herbs and spices. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. There is nothing more wrong! And the Mediterranean Diet proves it. Eating yogurt and cheese every day, or at least a few times a week, is a key feature of the Mediterranean diet. Greek Yogurt with Mixed Berries Parfait*. The American Diabetes Association recommends choosing whole grain bread or 100 percent whole wheat bread instead of white bread. Sourdough bread is also an excellent source of antioxidants. Udi’s Plain Bagels *. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Equii bread is incredibly high in protein, with 10 grams in each slice. Fiber Up: Aim for at least 1 gram of fiber for every 10 grams of carbohydrates (that's about the ratio found in whole grains). 2. Limit how much red meat you eat. Read further and check the Nutrition Facts label. Beans. M. News Reveals Best Diets 2022. Preheat your oven as hot as it will go. Desjah Altvater. Due to the excess of whey, it is much thicker and often creamier than some other options. It is the main dish of the Italian tradition that you can not give up even on a diet. 11. Eat Rarely: Red meat, added sugars, processed meat, refined grains, refined oils, and other processed foods. Diet-Friendly Sandwiches. Shutterstock. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. Swap Beef for Salmon. News & World Report, the global authority in rankings and consumer advice, released its annual assessment of. Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes. 91K. 50 £10. Fried Chickpeas and Scrambled Eggs with Garlicky Greens and Spicy Yogurt. A 2013 study of over 7,000 people, one of the largest ever done, found people who followed a Mediterranean diet supplemented with extra-virgin olive oil for five years had a 30% lower risk of. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. The combo of fiber and protein helps keep you feeling full and satisfied for longer, as well as promoting healthy digestion and nutrient absorption. Mix together 1 cup labneh ( homemade or store-bought), 3 tablespoons each finely chopped Italian parsley, dill, and basil, and a dash of kosher salt in a small bowl. White Bread. Pictured, a vegetable market near Barcelona. Beans and legumes, such as black beans, white beans, soybeans, lentils, and garbanzos — aim for 1 cup per day. Add 1 garlic clove, the dried mint and the crushed red pepper. Greek Yogurt. These breads are rich in fiber, vitamins, and minerals, and are low in fat and calories. Health benefits linked to the diet include a lower risk of heart disease, cancer. 07 of 14. If you don't want to use bread, make sweet potato toast as an alternative! 2. In a medium pot, heat olive oil at medium to low heat. One slice is often enough if you're eating quality nutrition-packed bread. Dave's Killer Bread 21 Whole Grains and Seeds. Laura Scudder's All Natural Old Fashioned Peanut Butter. It is a high-fiber diet, rich in produce and nuts. The Mediterranean diet is regarded as one of the world’s healthiest dietary patterns. For the sixth year in a row, the Mediterranean style of eating earned the title of best overall diet, according to 2023 ratings announced Tuesday by U. Manna Organics – I recommend the Sunseed, Multigrain, Millet Rice, or Whole Rye Bread. Try to add several servings of higher-fiber foods at each meal. Breakfast. Poultry. Whole-wheat flour is much heartier than all-purpose flour and produces denser baked goods with a more robust flavor. These breads are rich in fiber, vitamins, and minerals, and are low in fat and calories. Capers: Kimball calls these gems “big flavor in a small jar. The general concept of the Mediterranean diet involves eating foods that the Greeks, Italians, and other people bordering the Mediterranean. Dinner (349 calories) 1 serving Easy Shrimp Scampi with Zucchini Noodles. " The best whole grain bread for mediterranean diet is a bread that is made with whole wheat flour, rye flour, oat flour, or a combination of these flours. Season. 20 minutes to one of the best salads of the Mediterranean Diet. Per slice (51 grams): 120 calories, 1. News' list of best diets overall for 2023 for the sixth consecutive year. The Best Bread For Gut Health, According to a Gastroenterologist. The bran from any kind of whole grain is a good source of fiber. English Muffins. A lactic acid sourdough starter, developed with a high water ratio (80%), three natural fermentations, and a careful hand-rolling process define our bread. Welcome to The Mediterranean Dish! The No. White bread is made from highly processed white flour and added. Not eating enough protein is a. Research suggests that following the Mediterranean Diet can decrease your risk of heart attack, stroke, diabetes, obesity, and premature death ( 1 ). Get the plan: How to Prep a Week of Mediterranean Meals in 2 Hours. 1 tortilla (29 g): 100 calories, 4 g fat, 0 g saturated fat, 150 mg sodium, 13 g carb, 0 g fiber, 0 g sugar, 2 g protein. The bran from any kind of whole grain is a good source of fiber. Bring to the boil, then simmer, uncovered, for 10 minutes. Protein: 6 grams. – U. Greek yogurt. Nuts — aim for around 2 ounces (oz) of a variety of nuts every day. When following this diet, you can expect to eat a variety of plant-based foods along with moderate amounts of fish, dairy, and poultry. Add the cherry tomatoes, cucumber pieces, flax seeds, and salt. Spanish paella is made using a saffron-and-seafood broth, which gets absorbed into the rice during the cooking process. Here are some of the best bread options for the Mediterranean diet: Whole wheat bread Sourdough bread Rye bread Pita bread Whole grain bagels Arnold 100% Whole Wheat Bread $4 at Amazon Read more Best Sourdough Bread Base Culture Sourdough Bread $16 at Amazon Read more Best Healthy White Bread The best bread options for the Mediterranean diet are whole grain bread, sourdough bread, and Ezekiel bread. Mediterranean Diet Food List. Nutrition-rich nuts are filled with fiber, antioxidants, protein, unsaturated fat and omega-3 fatty acids. Dairy will include mainly yogurt and cheese. (barley and spelt more than wheat) and vine, as well as their products, oil, bread and wine. Fresh vegetables, such as broccoli and lettuce. Line a baking sheet with foil or parchment paper for easy cleanup. Heat 3 tablespoons olive oil in a large pot over medium-high heat until shimmering. Adobe Stock. Durum wheat semolina pasta. Desjah Altvater. 4g protein. Sourdough bread is made from a fermented dough. Pepperidge Farm Sweet Hawaiian Bread. m. Make and chill the meatballs. While just one slice of Dave's Killer contains 17 percent of your daily value of fiber and a solid. Eat fruits, vegetables, whole grains, beans, nuts, legumes, olive oil, herbs and spices daily. If you can use methods to make butter more Mediterranean diet-friendly, you should consider looking at these alternatives. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice. These include: Whole grain bread: As mentioned earlier, whole grain bread is an excellent choice for a Mediterranean diet. Let it stand for 5-10 minutes. Eat fruit for dessert. Up to 40% of daily calories come from fat, 30% of daily calories is from extra virgin olive oil. Simply vary the add-ins to your taste, swapping 2 cups of any combination of small (or chopped) dried fruit, seeds and/or chocolate chips for the apricots and seeds in this version. The caramelized onion and rosemary topping make this bread beyond delicious. This bread is usually baked in a wood-fired oven, which gives it a characteristic flavor and texture. There are three main parts to a grain kernel: the endosperm, the germ and the bran, where many of the vitamins and minerals are. 45g carbohydrates. Here’s the Mediterranean food pyramid, from base to top: Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes & seeds, herbs & spices: Consume these at every meal. One cup (about 23 slices) of dill pickles has 1,250 mg of sodium, over 50% of the recommended maximum of 2,300 mg sodium per day. Add the feta cheese, olives, sliced onions, and lettuce to a large bowl. Barley. We have identified a couple of top bread you can integrate into your Mediterranean diet. Place the four slices of bread on a large cutting board and spread a layer of hummus one one side of each slice of bread. Processed oils; Sodium; Saturated fats; High-sugar foods; A high amount of red meat; RELATED: 9 Best Mediterranean Diet Breakfast Recipes Health Benefits of the Mediterranean Diet. Per serving (1 package): 250 calories, 21 grams of fat (8 grams of saturated fat), 260 milligrams of sodium, 5 grams of carbs (2 grams of fiber, 1 gram of sugar), 12 grams of protein . Whole grains included in this diet are oats, oat bran, barley, and brown rice to name a few. Best for a budget meal. N/A; Prime. Berman said this lunch brings together many of the principles of the Mediterranean Diet. For example, a five-year study compared the Mediterranean diet with olive oil, the Mediterranean diet with nuts, and a control diet. If you're brand new to eating the Mediterranean way, expert Kelly Toups, MLA, RD, LDN says, "begin with simple swaps. Refrigerate or serve immediately (Refrigerating for at least. Once the meatballs are shaped, arrange on a tray and cover. The Healthiest Types of Bread, According to a Dietitian. You can also spread mashed avocado on bread like you would with butter. Other important plant-based foods to eat on the Mediterranean diet include: Whole grains. Studies have shown that antioxidants like the peptides found in sourdough can lower the. Directions. It is one of the best options to ensure you stay healthy and in shape in terms of healthy nutrients. Look for bread that is made with 100% whole grains and has at. Schar Breads Deli-Style Bread *. For extra calories, add another egg. Swap plant-based products to reduce dairy intake. Lunch: Mediterranean salad with chickpeas, avocado, pistachios, quinoa, and extra virgin olive oil. Calories: 90. Whole grain bread is more nutritionally dense than white bread, so is a better choice generally, but as long as your white bread doesn't have added sugar you are not offending the Mediterranean Gods by eating it. View Recipe. Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over. Soy products such as soy milk, tempeh and tofu. Slowly pour the mixture into the large bowl of flour. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or.