Cooking tips for people on the hiatal hernia diet include: Use healthy oil to sauté foods. Sprouted Sourdough is made with sprouted whole-wheat berries and has only 15 grams of carbs per slice. These high-fiber and high-protein powerhouses can replace meat and. Gluten-free. 2. Nuts and seeds. 4. Washington, D. A Mediterranean dietary pattern is abundant in vegetables, fruits, wholegrains, legumes, nuts and extra virgin olive oil. To ensure that you're getting 100 percent whole grains, look for a wild rice blend that consists of wild and brown rice. The best diets for cardiovascular health include 2–3 cups of nuts, seeds, and legumes daily. English Muffins Carbs are often high on the list of foods people like to. This means chowing down on whole-grain bread and pasta, whole-grain cereals, rice and legumes at. These include: Whole grain bread: As mentioned earlier, whole grain bread is an excellent choice for a Mediterranean diet. Add 1 garlic clove, the dried mint and the crushed red pepper. Schar Breads Hamburger Buns *. Pair with whole-wheat pita bread to get your whole grains. Make sure to also drink at least eight 8 oz. Pair this cool cucumber yogurt salad with your favorite summer recipes. I love toast, sandwiches, garlic bread, bread straight from the oven. However, the taste is a little bland. A lactic acid sourdough starter, developed with a high water ratio (80%), three natural fermentations, and a careful hand-rolling process define our bread. Greek yogurt is one of the most common forms of yogurt that people add when looking at the Mediterranean diet. To ‘wrap’ up the end of Whole Grain Week, we decided to break down the different bread varieties to help you make the best choice for you. Per slice: 70 calories, 1 g fat (0 g saturated fat), 13 g carbs, 3 g sugar, 2 g fiber, 3 g protein. 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. Blue cheese is made from. Greek yogurt. Some of the. Brown Bread. Fish: Three servings per week (one serving = 3 to 4 ounces). No ciabatta, no chipotle sauce. "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. News Reveals Best Diets 2022. Vitamin B-2, also called riboflavin. Eat: 2-3 servings a week. Mixuntil all of the flour is incorporated. Drizzle in the olive oil from the top opening of the food processor while everything is blending. Simmer eggs in a rich tomatoey cream sauce studded with chickpeas and silky spinach for a super-fast vegetarian dinner. The AGA suggests that a person with fatty liver disease try to avoid these foods as much as possible. Using clean hands, mix or knead until the meat mixture is well combined. Fresh mint and zucchini – yum! Greek Omelette with Zucchini and Mint (Crete) 6. ”. 20 minutes to one of the best salads of the Mediterranean Diet. Top 5 Healthiest Bread Options 1. Pour ½ cup extra virgin olive oil and the sherry vinegar. The Mediterranean diet is a mostly plant-based eating plan with fish, poultry, whole grains, nuts, olive oil, and some dairy. 1 among the 40+ diets examined by experts and US News and World Report. Angelic Bakehouse. Arrange the slices on a large baking sheet lined with parchment or wax paper. RiseNest – Eco-Friendly Natural Rattan Bread Basket. Supported by. Equii. Blend using an electric mixer on low speed (or whisk with a hand mixer) until everything is combined and smooth. 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. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Stir in the chickpeas and cook briefly. Serve with baby arugula salad with vinaigrette and a glass of pinot grigio. Beans and legumes. This is a bit like a Mediterranean take on crême brûlée. dairy products, eggs, fish and poultry in low to moderate amounts. This bread contains a high level of carbohydrates and low. 27 of 29. Most individuals diet because they want to lose weight. Per slice (51 grams): 120 calories, 1. Oat bread is made from a combination of oats, yeast, water and salt as well as whole-wheat flour. Your exclusive price of $20. Canned fish, or "hunger. Place the bread flat on a cutting board. Measure out the flour in a large bowl. Rosemary and Caramelized Onion Focaccia. 6) Much like white bread, white pita is generally drained of all the good nutrition. Modifications. To ‘wrap’ up the end of Whole Grain Week, we decided to break down the different bread varieties to help you make the best choice for you. It can be hard to find store-brand hummus that ticks all of our boxes, but Trader Joe's hummus (we chose the delicious garlic flavor) really knocks it out of the park. I was born and raised in the Mediterranean cosmopolitan city of Port Said, Egypt. The MIND diet recommends having at least. The meal starts with scrambled eggs, freshly baked bread and plates of raw vegetables. Roll the meat mixture into bite-sized meatballs, about 1 tablespoon each. Fresh fruit, such as berries, apples, lemons and oranges. Press the parchment. Most healthy eaters know anything labeled "sweet Hawaiian" is going to be an issue, and Davis concurs. If you're trying to determine the best and worst breads for your diet, it's simple. Lunch Quinoa. Mix ricotta with honey and lemon zest, pile it into ramekins, sprinkle the top with sugar, and broil until golden and bubbling. This article discusses 13 traditional Greek. Franz Bakery Bread Great Seed. 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. A lower-carb diet doesn't mean never eating bread. Intermittent Fasting Diet Guide and Cookbook: A Complete Guide to 16:8, OMAD, 5:2, Alternate-day, and More View on. Salmon with Curried Yogurt & Cucumber Salad. Whole grains like barley and farro. No cinnamon sugar topping. Westend61/Getty Images. 5 g fat (0 g saturated fat), 135 mg sodium, 18 g carbs (4 g fiber, 1 g sugar), 5 g protein. Plain yogurt. Desjah Altvater. Preheat your oven as hot as it will go. Equii. 2. In a skillet: Preheat a dry skillet to medium low. Rye bread is a high-fiber food that is also satisfying. English muffins. Per 2 Tbsp: 40 calories, 1. Most people are convinced that bread is the first food to be reduced, or even worse, eliminated, from their diet, to achieve and maintain an adequate weight and. Replace butter with olive oil for cooking. 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. These include weight. U. Sprinkle the crumbled feta on one half of each sandwich then top with matchstick carrots, tomatoes, cucumbers and finally the sprouts. The Best Bread Options for Your Mediterranean Diet. Swap Beef for Salmon. Sourdough Bread 4. Granola is one of the foods that you can eat on the Mediterranean diet. 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. 100% rye breads are the way to go, as most rye breads can still be made of a combination of wheat and rye flour. We’re probably most acquainted with green pesto, pesto alla Genovese (from Genoa, in the Liguria region of Italy), an exquisite, aromatic mix of pounded basil, pine nuts, Parmigianno Reggiano, and olive oil. Instructions. It will look and feel wet. One dill cucumber pickle has just 4 calories and 1 gram of carbohydrate. The Mediterranean diet is less prescriptive on exact foods and more about patterns and composition. sauce made with fresh tomatoes, or tomatoes and clams (pasta alle vongole) or ragù sauce (ragù in Italy is not a brand, but a type of. Here's the nutrition breakdown for 1 cup of cooked. Simple carbs are fine in moderation. It is excess whey protein that has been strained off from traditional yogurt. They may include the following nutrients and others: Vitamin A. Nuts — aim for around 2 ounces (oz) of a variety of nuts every day. Seeded Bread. Here is an example of a 7-day Mediterranean diet meal plan: Day 1. Now, new research from the University of South Australia shows that the Mediterranean diet is not only good for your health but also for your weekly budget, saving a family of four $28 per week. Instructions. A Mediterranean-style diet typically includes: plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds; olive oil as a primary fat source; and. Snack Dried apricots and walnuts. In a large mixing bowl, whisk together ⅓ cup of olive oil and ½ cup of honey. Look for bread that is made with 100% whole grains and has at. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce. snack, and have ¼ cup unsalted dry-roasted almonds for evening snack. Make the labneh spread. White bread is made only from the starchy endosperm of the wheat grain (see our previous post on what makes a healthy grain. These Mediterranean Diet. 20 of 30. However, on average, an average slice of sourdough bread (56 g) contains: Calories: 162. In a large bowl, mix the flour and salt. Save 25% off with code TURKEY25. whole wheat bread Benefits. Dinner (349 calories) 1 serving Easy Shrimp Scampi with Zucchini Noodles. Filled with cranberries, almonds, oats and dates, these energy balls come together in minutes. Alvarado St. Vegetables: 4 to 5 servings a day. 1. " 02 of 31. Add olive oil and mix the ingredients well. 00. Add potatoes and heat for 2-3 minutes. Hummus—made with pureed chickpeas, tahini, olive oil, and garlic—is a staple dish in the Mediterranean diet. Add in one tablespoonful at a time to obtain the desired consistency. Preheat oven and sheet pan at 375 degrees. Place the grated tomato in a bowl and add salt and olive oil. Lightly oil a non-stick 9 x 5-inch loaf pan. While many Filipinos eat pandesal for breakfast, loaf bread, also known as tasty bread, is another favorite. You can find full instructions + ingredient measurements in the recipe card at the bottom of this page. Greek yogurt is cultured with a starter culture and has thicker, creamier texture. There is nothing more wrong! And the Mediterranean Diet proves it. The dough should be wet and sticky, but not sloppy or slimy. News & World Report’s annual “Best Diets” rankings. S. In a separate mixing bowl,. 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. Young. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. BIENA Chickpea Snacks. These breads are typically labeled as low in carbohydrates on the packaging. Whether you're on the Mediterranean diet or just love carbs, experts share the healthiest bread to eat (and which ones you should avoid). 4. Top choices for people with type 2 diabetes include whole-grain breads, sprouted breads, and breads fermented with sourdough starter, like pumpernickel. Fresh vegetables, such as broccoli and lettuce. Best: Big Spoon Roasters. You’ll have a glob of dough. "On a sandwich, I love that it gives me 20 grams before I even add my fillings," says Caroline Thomason, RD CDCES. This diet typically includes plenty of fruits, vegetables, legumes and pulses, as well as nuts, whole grains, fish, unsaturated fats such as olive oil. The Mediterranean diet is a mix of the culinary traditions of the Mediterranean sea. 00 Wrap the bowl with cling film and set it aside in a draught-free spot so the dough can rise. It is a good source of fiber and nutrients. Sodium: 187 mg. Bake the bread. Sprouted-Grain Bread 2. Some whole grains found in a Mediterranean diet include: Wheat. Westend61 / Getty Images. 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. of moderate physical activity each day. Niacin. The Mediterranean diet is one of the healthiest diets in the world. Added Sugars: 0 g. When it comes to bread, there are several options that are particularly well-suited for a Mediterranean diet. Herbs and spices. While the price was pretty. Breads in the Mediterranean are made with a. Cucumber Yogurt Salad with Fresh Mint, Lemon and Olive Oil. Nutrition-rich nuts are filled with fiber, antioxidants, protein, unsaturated fat and omega-3 fatty acids. Kick refined grains to the curb. Instructions. I'm Suzy, bestselling cookbook author and founder of The Mediterranean Dish. However, most granola sold in the supermarket is full of sugar, which might not be the healthiest part. 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. Compare and choose brands with the least amount of sodium, ideally less than 200 mg of sodium per slice. Sprouted Sourdough is made with sprouted whole-wheat berries and has only 15 grams of carbs per slice. Quinoa, Feta & Roasted Veg Salad. Learn how to make the perfect mezze platter. The Mediterranean diet was developed in the 1960s to reduce heart disease and associated ailments. "Dave's Killer Bread Powerseed Bread is packed with protein and fiber, which together can aid weight loss. 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. Vitamin B-2, also called riboflavin. hamburger buns. Extra-virgin olive oil: At least 1 tablespoon per day, but no more than 4 tablespoons per day. With only 80 calories, 5 grams of protein and 3 grams of fiber per slice, this bread has pretty impressive nutrition. Here’s how to make banana bread: Get ready. Whole grain bread is also high in vitamins and minerals such as zinc, magnesium, and potassium. ) Whisk (or cover and shake the mason jar) until well combined. 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. Greek yogurt. Diet-Friendly Sandwiches. Brand. The Mediterranean Diet Concept. Bear Naked Fit Triple Berry Granola. Fill your plate with a wide range of foods. The Keys to a Heart-Healthy Diet The key components of the Mediterranean diet include: • Eating whole grains, fruits, vegetables and plant-based fats every day. Bread made from whole-wheat flour is higher in nutrients like fiber and. Fruit including avocado, tomatoes, pomegranate and berries. A 2018 review published in the European Journal of Clinical Nutrition found that high consumption of whole. Get the recipe! 8. Nutrients in whole grains vary. ADD TO CART. How can Nao Medical help me achieve my health goals? "Bread is a traditional part of the Mediterranean diet," says Christy Brissette, RD, president of 80 Twenty Nutrition in Chicago. Spread in a single layer on the prepared baking sheet. Franz Gluten Free Mountain White Bread. Jan. Combine the flour, yeast, salt, and both types of olives together in a stand mixer with a dough hook. A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. If salads are becoming boring try this stuffed pepper recipe - slice them up, bake them til soft in the oven, then fill them up. Finely chop the sun-dried tomatoes and olives. Berman said this lunch brings together many of the principles of the Mediterranean Diet. Poultry, eggs. 3. White Bread. The number of servings depends on daily calorie needs. Eat MORE (every day) leafy greens, vegetables, fruits, whole grains, beans, nuts, and legumes. Starchy options like potatoes can be enjoyed in moderation on a Mediterranean diet. The Mediterranean diet is best known for its inclusion of fresh fruits and vegetables, minimally processed whole grains, heart-healthy fats from nuts, seeds and olive oil, moderate amounts of fish, and low amounts of meat. Research suggests that the benefits of following a Mediterranean-style of eating are far-reaching: a strong, healthy. Roll out flat with a rolling pin to about 1/2 inch thick and 3-4 inches in diameter. The Mayo Clinic Diet Mediterranean meal plan is a 6-week meal plan that includes delicious recipes featuring fish, nuts, legumes and unlimited vegetables and fruits. Amazon. • Eating only moderate portions of dairy. If you are following a low grain or gluten-free diet, these breads are a great option to try. *You can drink the saved tomato juice. The Mediterranean diet is regarded as one of the world’s healthiest dietary patterns. Raw Veggies and Hummus. Prepare 1 batch of Lemon Dill Hummus or use your favorite flavored hummus. Serve with a piece of crusty bread to soak up the sauce. Nuts, including peanuts. Sourdough Bread. For extra calories, add another egg. Mash roughly with a potato masher. 4g protein. Eat MODERATELY (weekly) lean proteins from fish, some poultry, and eggs. And on occasion, if you’re needing a little something sweet, mix in a couple of figs or dates, or a small handful of. A simple to make homemade focaccia recipe that is vegan. One slice is often enough if you're eating quality nutrition-packed bread. Mediterranean Diet Breakfast. Kristina Lopez. Bake the bread on a 11" x 17" jellyroll pan or a cookie sheet. It's been found to reduce the risk of heart disease and some cancer types, help with weight loss, improve blood sugar and blood pressure, and more. Tips: To reheat and serve ribollita leftovers, bring the soup to a boil on the stove. It is a high-fiber diet, rich in produce and nuts. Add the cherry tomatoes, cucumber pieces, flax seeds, and salt. Whole Cumin and Coriander: Kimball calls these two spices, the “heart of. Beet and Walnut Hummus. Olive oil is also a key component of the Mediterranean diet, which is ranked No. This week, I got a bell pepper, but I alternate between cucumbers, carrots, and avocados (if I'm feeling fancy). The bran from any kind of whole grain is a good source of fiber. The best cheese for the Mediterranean diet is feta. Plentils Garlic and Parmesan Lentil Chips. The foundation of bread can be traced back to the Fertile Crescent where the techniques and practice spread and evolved throughout the Mediterranean. 1g. Enjoy moderate portions of dairy products. But rye bread, in general, is considered more nutritious than traditional wheat flour-based options. The Mediterranean diet pyramid below shows which sorts of foods should be eaten in what proportions. Whole grains included in this diet are oats, oat bran, barley, and brown rice to name a few. Following a Mediterranean way of eating is sensible, joyful, and balanced. The Mediterranean diet is regarded as one of the world’s healthiest dietary patterns. "On a sandwich, I love that it gives me 20 grams before I even add my fillings," says Caroline Thomason, RD CDCES. Dust your table with flour and dump the dough out of the bowl and knead into a ball shape. Remove the crust from the oven and reduce the temperature to 400. 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. Herbs and spices. If use a Kitchen Aid mixer with a bowl and dough hook, that will make your bread making life easy. Steel Cut Oatmeal with Strawberries & Pecans. Rye. 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. Lunch: 2 cups of lettuce + 1/2 cup tomatoes + 1/2 cup cucumbers + an orange for dessert. Oats. Bulsiewicz explains in the Instagram Reel, referring to the way the wild yeasts react with the flour and water in the sourdough starter. 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. Breakfast. Specifically on a Mediterranean diet, bread is allowed and is encouraged to be eaten often. Steel Cut Oatmeal with Strawberries & Pecans. Top a whole grain slice of bread with tahini mixed with a few drops of lemon and top with crumbled feta and pine nuts for a very filling snack; rich in. Based on the traditional cooking styles of countries surrounding the Mediterranean sea, the Mediterranean diet offers a heart-healthy approach to planning your meals. 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. Meals from the sunny. 175. When it comes to bread, there are several options that are particularly well-suited for a Mediterranean diet. Chickpeas, lentils, peas and beans. Cranks Wholelotta Loaf Wholemeal Bread: 9/10. You can also spread mashed avocado on bread like you would with butter. Add the sandwich, then set a pan on top to weigh it down. At the end of the study, people in the low-carb group lost 22 pounds (10. It is one of the best options to ensure you stay healthy and in shape in terms of healthy nutrients. 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. "Dave's Killer Bread Powerseed Bread is packed with protein and fiber, which together can aid weight loss. If you are using hard bread, you can leave it unstrained. Breakfast. In that trial, 259 overweight people with diabetes followed a low-carb Mediterranean diet or a classic Mediterranean diet for one year. To soak the hulled barley, place 1 cup dry barley grains in a large bowl and add 3 cups of water. Season with salt, pepper, allspice, minced garlic (or garlic powder). White Bread. This meal plan tastes great, promotes heart health, and provides an opportunity to eat more plant. Whole grain breads, sourdough bread, pita bread, whole wheat tortillas, and rye bread are all good choices on the Mediterranean diet. Option C: Oatmeal with berries, hemp seeds, and almond butter. This is listed as “wheat flour” in the ingredients list. Get the plan: How to Prep a Week of Mediterranean Meals in 2 Hours. The 8 Best Healthy Packaged Snacks You Should Buy at Trader Joe's. (2017). You do this by following a moderately low-carb, Mediterranean-style diet. Rye bread is a high-fiber food that is also satisfying. If you don't want to use bread, make sweet potato toast as an alternative! 2. S. Just avoid processed grains like white bread. Add the bread and wilted spinach. Eat More Fish. 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. 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. Bread made from whole grains such as buckwheat, rye, oats, flax, millet, barley, etc. These breads are rich in fiber, vitamins, and minerals, and are low in fat and calories. Add diced and sliced toppings. 2. Look for shelf-stable gnocchi near other pasta. Consume the salad immediately. Summer Vegetable Grain Salad. If you're following the Mediterranean diet, you may want to try eating avocados and eggs for breakfast. Directions. ”. View 7 Day Fatty Liver Diet Plan PDF. Skillet Gnocchi with Shrimp & Asparagus. However, it is not just about adding butter to your diet and going with it. Place the breaded salmon patties on the lined sheet pan. Eat seafood and fish at least twice a week. 3K. Form the meatballs. 4. The Healthiest Sprouted Grain or Flax Breads. Then, seafood — like fish, shrimp, clams, squids, and mussels — adds the flavors of the Mediterranean Sea. Pulses include beans, lentils and chickpeas, and they’re packed with health-promoting nutrients. Season with a big dash of kosher salt. Limit how many foods with added sugar you eat. The caramelized onion and rosemary topping make this bread beyond delicious. Instructions. 3. Yum!Bread is a staple food in the Mediterranean diet. For the chickpeas: Put 1 cup of chickpeas (canned, rinsed and drained) in a non-stick pan and cook with 1 Tbsp of olive oil at medium heat. Myth 2: If one glass of wine is good. Cook 1 tablespoon onion, ¼ cup spinach and 1 tablespoon sundried tomatoes in a small skillet. Beans. Oils like olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are all good sources of unsaturated fat. Then turn the heat off. 1. It is used for all roasting, frying and sautéing. Mediterranean Salmon Salad – make it in no time using cooked salmon, roasted red peppers, feta cheese and arugula! 6. With four flavor options, you won’t be able to tell the difference. Spice it up. Vitamin B-3, also called niacin. Let it stand for 5-10 minutes. Be sure to use heavy cream; a lower-fat option might curdle when mixed with acidic tomatoes. Legumes such as beans, lentils and peas. In a medium pot, heat olive oil at medium to low heat. Flip once halfway. A Mediterranean-style diet is based on these foods: • vegetablesThis five-day meal plan includes breakfast, lunch, and dinner options — along with a step-by-step prep guide that’ll set you up for the week ahead. The Best Bread Options for the Mediterranean Diet. Ezekiel bread is made from whole. Bell peppers are versatile veggies. It's starchy—made with tapioca, corn, and potato starch—which, according to Thompson, isn't ideal. Place pita breads on hot sheet pan in preheated oven for 12 mins. This diet includes a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, legumes, seafood, olive oil, and more. Recipe Here! 4. Wonderful Pistachios Roasted and Salted Pistachios,1.