A Day of Mediterranean Diet Fall Recipes From a Dietitian

• The Mediterranean diet is beneficial for health, longevity, and weight.
• A nutritionist who grew up eating this food talked about what he eats on autumn days.
• Natalie Carroll is obsessed with fall classics like figs and warm lentils.

If you are already a fan, mediterranean dietFall is the perfect time to embrace fall flavors and expand your recipe repertoire.

Pumpkin, figs, and warm lentils are all on Mediterranean fall menus and offer the same benefits. heart health, longevityIt’s about the same weight as a refreshing summer dish.

Natalie Carroll is a New York-based women’s health nutritionist. top nutrition coaching, of Sicilian heritage, was raised on a Mediterranean diet. She and her two young daughters now eat this way year-round because of the health benefits and the delicious food.

“Food is something I look forward to, so if I’m not enjoying it, it’s not worth eating to me,” she told Insider.

Carol shared with Insider a day of Mediterranean diet-inspired meals that she loves to make in the fall.She previously shared 3 Perfect for an autumn snack.

breakfast

One of Carol’s favorite fall breakfasts is a dish she calls “fancy toast.”

She usually makes her bread using sourdough bread. That’s because sourdough bread tends to have more protein than regular bread, and because it’s fermented, it’s easier on your gut.

“I love the flavor and think it toasts really well,” she said.

Carol spreads a few tablespoons of full-fat ricotta cheese, a good source of calcium and protein, on her toast.

“I really like breakfasts to be loaded with healthy fats and protein so I don’t have to try to get those calories back later in the day or feel hungry when dinner approaches. ” she said.

Next, she tops her toast with sliced ​​fall fruit for micronutrients and fiber. “I’d make figs if they were in season, and peaches would be great too. You could also add apples to this,” she said.

For added flavor, she drizzles a little honey on top and sprinkles with cinnamon and freshly ground black pepper.

If you want more proteinshe said you can pair it with boiled or scrambled eggs.

lunch

For lunch, Carol might make a warming lentil salad. According to her, this dish is hearty, inexpensive and comes together quickly.

To speed up the cooking process, she often uses canned cooked lentils, but recommended rinsing the lentils first to remove excess sodium. Lentils are a good source of plant-based protein, she said.

In a deep saucepan over medium heat, sauté the chopped onion, garlic, celery, and carrot in olive oil, salt, and pepper until they start to soften. Then add the lentils and about 1/4 to 1.5 cups of vegetable or chicken stock and simmer for 10 to 15 minutes.

For additional flavor, she adds dried thyme or oregano. Both are staples of the Mediterranean diet.

Carol usually pairs her lentil salad with crusty sourdough bread, and sometimes adds a soft poached egg on top for added protein. “When you break the egg yolk, you get a delicious sauce with lentils in it,” she said.

dinner

Carol, who grew up in an Italian household, loves pasta and often makes pasta with sardines, capers and lemon, which she says is relatively inexpensive and easy to prepare.

“I know a lot of people may not like sardines, but this is a dish that can convert people. I truly believe in that,” she said.

Carol uses store-bought canned sardines, which are a great source of protein and nutrients, as well as whole-grain spaghetti, which has more fiber and protein than regular pasta, she said. Ta.

To make this dish, she begins by sautéing one finely chopped white onion and two finely chopped garlic cloves in olive oil in a large pot over medium heat. “I want it to be soft without turning brown,” she said. At the same time, bring a large pot of water to a boil and add the pasta.

Next, rinse the brine from the jar of capers and add them to the pot along with the soft onions and garlic and the zest of a whole lemon.

To save on extra washing, Carol usually opens a can of sardines and breaks them into half-inch pieces with a fork, then adds chopped parsley to the pot.

Once the pasta is done, add some of the pasta cooking water to the pot and squeeze in the lemon juice. Then mix everything together until the pasta is well coated. She may pair it with a side salad for additional nutrition.