If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. Grains in the Mediterranean region are typically whole grain and usually contain very few unhealthy trans fats, and bread is an important part of the diet there. The Mediterranean diet emphasizes:o Getting plenty of exerciseo Eating primarily plant-based foods, such as fruits and vegetableso Replacing butter with healthy fats such as olive oil and canola oilo Using herbs and spices instead of salt to flavor foodso Limiting red meat to no more than a few times a montho Eating fish and poultry at least twice a weekRecipes:Mozzarella Tomato Panini On a chilly day, there is nothing better than a hot sandwich. When you order a Panini at a restaurant they are often loaded with butter. This recipe skips the butter and swaps white bread for whole grain. If you dont have a Panini press at home, a grill pan or a George Forman works great too. Pair with a piping hot cup of tomato soup (cream-free). By Toby Amidor, MS RDIngredients:8 slices Natures Own 100% Whole Grain bread8 teaspoons store-bought pesto6 ounces fresh mozzarella, cut into 8 slices2 roma or plum tomatoes, sliced8 basil leavesDirections:1) Spread 1 teaspoon of pesto on each slice of bread.2) On each of 4 slices of bread, place 3 slices of tomato, then 2 slices of mozzarella, and then 2 sliced basil leaves.3) Top with second slice of bread.4) Spray a grill pan with nonstick cooking spray and heat over a medium flame.5) Place one sandwich onto grill pan and press with Panini press or place a heavy pan on top of the sandwich.6) Cook for 3 minutes on each side, until the cheese starts melting.7) Repeat with remainder of sandwiches.Mediterranean Turkey Sandwiches Spread with hummus and topped with Mediterranean ingredients likeroasted red peppers, artichoke hearts and kalamata olives, this isnt your everyday turkey sandwich.Ingredients:4 slices Natures Own 12 Grain Specialty Bread1/2 cup prepared hummus1/3 cup roasted red pepper strips1 jar (6 ounces) marinated artichoke hearts, drained, halved lengthwise2-3 thin slices red onion, separated into rings1/4 cup kalamata olives, pitted, halved6 ounces oven-roasted turkey breast, cut into 2 x 1/4-inch stripsDirections:1) Spread hummus evenly over bread slices.2) Layer 2 bread slices evenly with roasted pepper, artichokes, onion, olives and turkey.3) Top with remaining bread slices, hummus side down.Mediterranean Mini Pizzas Serve these crisp mini pizzas for an easy pizza night meal, or cut each into 4 wedges and serve as a hot appetizer.Ingredients:4 Natures Own Sandwich Rounds, any variety1/2 cup purchased basil pesto1/2 lb thinly sliced deli chicken or leftover cooked chicken1/4 cup sundried tomatoes in oil, drained, thinly sliced8 slices provolone cheeseDirections:1) Heat oven to 425F.2) Place sandwich round halves on cookie sheet, cut side down. Bake 5 minutes or until lightly toasted.3) Remove from oven and turn over on cookie sheet. Carefully spread each half with pesto.4) Top evenly with chicken, sundried tomatoes and cheese.5) Bake an additional 5 to 7 minutes or until thoroughly heated and cheese is melted and bubbly. For more recipe ideas and information visit www.NaturesOwnBread.com
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