• Eat fish – two 4 oz servings of fish are recommended per week;look for easy, foolproof recipes for cooking ease
• Love the lemons – Squeeze on salads & vegetables; make dressing with olive oil, lemon, fresh garlic & salt

Source: Mediterranean Diet Cookbook

As my quest for mindful eating continues, I have explored consuming foods I traditionally do not eat. As I mentioned previously, I have not been a fan of yogurt, but I was determined to give it another chance. After some trial and error, I came to the conclusion that pre-sweetened yogurts were the most undesirable for me. Not only do they contain the added sugar I am trying to limit, they produce an undesirable taste on my palate. However, I have become a fan of plain Greek yogurt and have been eating in a variety of ways. Helping me to break out of my cereal rut, I pair plain Greek yogurt with granola (homemade so I can control the sugar content), add it as a garnish on my eggs and even mix it with avocado. At night, always looking for a taste of something sweet, I pair granola with slightly sweetened popcorn or make a shake with Greek yogurt, plain almond milk, banana & cocoa powder (still a work in progress). The point being I have opened my mind (and mouth) to new flavors and textures that I probably would not have done in my previous “mindless” eating life. However, my transition to mindful eating has not been seamless and like anyone with a busy schedule I struggle day to day with making smart choices. That said, we should certainly take pride in any small changes we make in our life that lead to better health. 

This chart from Appetite for Health is a great go to guide how to use Greek yogurt in ways you may not thought of.

• Do not fear fat ­ think extra virgin olive oil, avocados, and nuts. Research proves fat enhances the nutrients we absorb from food
• Make veggies the star of your plate ­ find ways to have salads play a bigger role.
• Embrace beans ­ add to salads, whole grain pilafs, pasta, etc.

• Can you imagine the long list of Twinkie ingredients in their raw state or in the places they grow? No!
• This rule will keep all sort of chemicals & foodlike substances out of your diet.

Source: The Green Book

• Farmed salmon ­ err on the side of caution & don’t eat more than once a month.
• Arsenic in rice ­ eat no more than 1 ½­2 c cooked rice a week-­sub other grains such as quinoa, millet, wheat berries, spelt, etc.
• Nonstick cookware fumes ­ breakdown only occurs when cookware is heated over 500 ° F; keep the burner below high.

Serves 10

4t - oliveoil
1c - shallots,minced
2t - garlic,fresh minced
8c - petite peas, fresh/shelledor frozen thawed
51⁄2c - chicken or vegetable broth
1⁄3c - fresh mint chiffonade
1t -salt
1⁄2t - pepper

1. Heat oil in large pot over medium heat
2. Add shallots & garlic,sauté until tender, 7 minutes
3. Add peas & stir1min, add broth, bring to simmer
4. Cook peas until tender,about 8 minutes
5. Puree soup & mint in batches until smooth
6. Return to pot, thin with more broth if desired, add s&p
7. Ladle into bowls, garnish with chopped mint

It has been about 2 weeks since my quest to turn myself back into a mindful eater. As I mentioned in my previous post, I realized I spend half my days eating haphazardly while standing in my kitchen. The first few days proved to be challenging as I realized that it takes me great effort not to grab a piece of food every time I walked by the kitchen counter or stove. I would have a piece of food in midair before realizing that 1. I was not standing up and needed to sit down before I could eat or 2. I truly was not hungry. The biggest challenge for me has been making the time to prepare meals & snacks so that I do not grab the first thing in sight (which is usually chocolate). Some of my saving graces this past 2 weeks have been:

1. Fresh baby spinach from the farmer’s market which I wash as soon as I purchase and then store in the salad spinner. I make a quick salad with lemon juice, a spritz of olive oil & balsamic vinegar. If I am in need of a protein I throw in some salmon or eggs.
2. Cooked quinoa (or other grain of choice, I really like faro too). I cook up a batch of grains and store them in individual containers in the freezer. When I want to throw a quick meal together, I defrost a glass container and thrown in my toppings of choice (I like feta and lemon juice).
3. Granola. My husband whips up a big batch of granola and this is a great snack for me paired with plain Greek yogurt. Normally I am not a fan of yogurt, especially the presweetened varieties, but I do like the plain Greek variety (also good with popcorn).
4. Still allowing myself to have some chocolate during the day. Rather than mindlessly eating chocolate in front of the computer, I allow myself a dark chocolate square that I will only eat in the kitchen (remember I am being mindful).
5. Not eating in front of the computer!

Here is our go to recipe for Crunchy Granola, adapted from Mark Bittman.

Ingredients

• 6 cups rolled oats (not quick-cooking or instant)
• 2 cups mixed nuts and seeds: sunflower seeds, sesame seeds, chopped walnuts, pecans, almonds or cashews (I use less)
• 1 cup dried unsweetened shredded coconut, optional
• 1 teaspoon ground cinnamon, or to taste
• Dash salt
• 1/2 to 1 cup molasses
• 1 cup raisins or chopped dried fruit, optional (I omit, personal preference)

Method

1. Preheat oven to 350 degrees. In a bowl, combine oats, nuts and seeds, coconut, cinnamon, salt and sweetener. Place on a sheet pan and put in oven. Bake for 30 minutes or a little longer, stirring occasionally. Mixture should brown evenly; the browner it gets without burning, the crunchier the granola will be.
2. Remove pan from oven and add raisins or dried fruit. Cool on a rack, stirring once in a while until granola reaches room temperature. Transfer to a sealed container and store in refrigerator; it will keep indefinitely.