10 Easy Snacks Inspired by a Mediterranean Lifestyle
Snacking is a great way to curb your appetite before your next meal. When you’re hungry, you should eat; it’s as simple as that. These easy snacks inspired by a Mediterranean lifestyle are the perfect way to fill up, boost energy, and improve health all in one.
Check out this list of super easy snacks inspired by a Mediterranean lifestyle today. Find out the benefits of a Mediterranean diet and why it’s such a healthy option if you want to boost overall wellness with ease.
What is the Mediterranean Diet
The Mediterranean diet is a form of eating that is based on the region bordering the Mediterranean Sea. This includes parts of France, Spain, Greece, and Italy. Specifically, when someone mentions the Mediterranean diet they think of the area linked to a blue zone. A blue zone is a region in the world with lower rates of disease and a longer life expectancy. The Blue zone linked to the Mediterranean diet is in Ikaria, Greece.
What it is
Like other blue zones, the Mediterranean diet is rich in vegetables, fruits, whole grains, healthy fats, and little to no processed food. Much of the food intake is plant-based, with things such as nuts, seeds, lagoons, leafy greens, and a variety of local fruit filling the plate.
Benefits
The benefits of consuming this diet include weight management, increased heart health, and healthy blood sugar levels. A Mediterranean diet is non-restrictive and easier to maintain than other diets such as the ketogenic diet. It is high in fiber, meaning you are likely to feel full for longer. The abundance of healthy fats from nuts and avocados means that you are gaining benefits for your heart. The Mediterranean diet also helps reduce your risk of type 2 diabetes and decreases insulin resistance. It may also be beneficial for brain health as some studies have found that this diet can improve memory and reduce Alzheimer’s disease.
There is no set way to follow a Mediterranean diet, and there’s nothing in the rule book that states you have to follow it 24/7. While it mostly consists of vegetables, fruits, and whole grains, there are many ways to make snacks out of these options.
10 Simple Snacks Inspired By the Mediterranean Diet
Here are 10 easy snacks inspired by a Mediterranean lifestyle. They are quick to make, easy, and super nutritious. These snacks will help keep you full, happy, and healthy.
1. Hummus with Pita
Hummus is a creamy puree of cooked chickpeas, tahini, lemon juice, and salt. It is sometimes spiced with garlic, red pepper, or other herbs to make it more flavorful. It is a great way to gain a boost of energy when you are feeling peckish during the day.
2. Greek Yogurt Honey and Berries
Greek yogurt is a great addition to your daily diet, as it is very high in protein, low in lactose, and is a type of fermented food. This yogurt usually contains beneficial strains of bacteria that can help improve gut health. The health of our gut microbiome is essential for many functions in the body from mood to metabolism. Adding honey and berries on top makes this snack a sweet way to gain a bunch of health benefits.
3. Vegetable Sticks and Olive Oil
We tend to snack on what is most readily available. Unfortunately, what is most readily available is usually a bag of chips. However, with a little bit of meal prepping, we can easily open the fridge and snack on something healthier like vegetable sticks grilled in olive oil. Vegetable sticks made of carrots, asparagus, or peppers, are a great way to boost vitamins and minerals. Olive oil is also very good for you and can have many benefits. Find out all the benefits of this amazing oil here today.
4. Roasted Feta and Cherry Tomatoes
Feta cheese is a high-protein flavorful cheese that is a great option in salads, sandwiches, and in this snack. Place some feta and cherry tomatoes in a tray and pop it in the oven for a couple of minutes to roast. This will turn into a delicious flavor-filled dip that can be used in many things. Add it on top of crackers, in your pasta dishes, or scoop it into your mouth with some pita.
5. Sourdough with Olive Oil and Balsamic
Sourdough bread is a staple in my kitchen. This is a filling snack that can give you a lot of energy. The best part of sourdough bread, besides the taste, is the fact that due to the fermentation process that occurs when you are making the bread, it is easier to digest than ordinary bread. A quick snack is slicing some sourdough bread and drizzling olive oil and balsamic vinegar on top.
6. Cucumber and Tzatziki
Tzatziki is a delicious Greek dip made of garlic, Greek yogurt, lemon juice, and grated cucumber. It is refreshing and delicious, and a great way to sneak in some extra vegetables into your daily diet. This dip is excellent on a slice of bread or you can even use sliced cucumbers as a chip and start shoveling tzatziki into your mouth.
7. Roasted Chickpea
Chickpeas are a part of the lagoon family. They contain healthy fats and proteins and can be very beneficial since they also have a variety of vitamins and minerals. Roasting chickpeas or even frying them in an air fryer can give you a satisfying crunch whenever you’re feeling like snacking on something savory.
8. Sliced Meats and Cheeses
Even though the Mediterranean diet tends to be plant-based, that doesn’t mean they avoid me altogether. Slicing some meat and cheeses and creating a sort of charcuterie board will give you an easy option when it comes to snacks. This is high in protein, and healthy fats, and can be combined with something like crackers to make it a complete meal.
9. Mixed Nuts
Nuts are a staple in a Mediterranean diet. These nuts include almonds, chestnuts, hazelnuts, pine nuts, pistachios, and walnuts. They are super beneficial and full of beneficial fats that keep your heart healthy. Create your own trail mix and mix together a bunch of different nuts. Grab a handful of them and eat them as a quick and easy snack inspired by a Mediterranean lifestyle.
10. Tomates, Mozzarella, and Basil
The best for last. This is one of my favorite snacks and it simply consists of tomatoes, mozzarella cheese, and basil. It’s practically a deconstructed pizza without the dough. All you need to do for this snack is slice some tomatoes, place some chunks of mozzarella on top, and garnish with some fresh basil. This snack is super light and refreshing and a great way to fill you up easily.
The Takeaway
The Mediterranean diet is full of beneficial ingredients that can help you live a longer, healthier, and happier life. These easy snacks inspired by a Mediterranean lifestyle are the perfect addition to your day to easily increase health. We should never be hungry, but what we choose to snack on makes all the difference. We tend to choose readily available things, so make sure your pantry and refrigerator are fully stocked with delicious Mediterranean delicacies.
Remember that health comes from within. Eat nutritious food, exercise when you can, and take care of your mental health. Daily habits become the building blocks for emotional, mental, and physical health. Take care of your gut health too! Learn everything you need to know about gut microbiota today for free here.
