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Recipes based off of the Mediterranean diet

For those of you that are not familiar with this diet, let me explain some of its key benefits.

The Mediterranean diet has been known to prevent heart disease and strokes, keep you agile, reduce the risk of Alzheimer’s disease, cutting in half your risk of Parkinson’s disease, increases longevity, and can aid in protection against type 2 diabetes.

Some more pros to this heart healthy diet plan is that it covers all major food groups, has diverse flavors, and may be easier to adhere to than more limiting diet plans. The Mediterranean diet comes close to the American Heart Association dietary recommendations.

Berry Chia Pudding


  • 1 3/4 cups blackberries, raspberries and/or diced mango (fresh or frozen), divided.
  • 1 cup unsweetened almond milk or milk of choice
  • 1/4 cup chia seeds
  • 1 tablespoon pure maple syrup
  • 3/4 teaspoon vanilla extract
  • 1/2 cup whole-milk plain greek yogurt
  • 1/4 cup granola.


  1. Puree 1 1/4 cups fruit and milk in a blender or food processor until smooth. Scrape into a medium bowl; mix in chia, syrup and vanilla. Cover and refrigerate for at least 8 hours and up to 3 days.
  2. Divide the pudding between 2 bowls, layering each serving with 1/4 cup of the remaining fruit, 1/4 cup yogurt and 2 tablespoons granola.

TIP: To make ahead: Refrigerate pudding (Step1) for up to 3 days.

Nutrition Facts
Serving size: About 1 1/3 cups

Per Serving:
343 calorie; protein 13.8g; carbohydrates 39.4g; dietary fiber 14.9g; sugars 17.6g; fat 15.4g; cholesterol 8.3mg; vitamin a iu 479.4IU; vitamin c27mg; folate 59.1 mcg; calcium 512.7mg; iron 3.5mg; magnesium 139.6mg; potassium 572.8mg; sodium 125.2mg; added sugar 6g.

2 1/1 fat, 1 fruit, 1/2 other carbohydrate, 1/2 starch, 1/2 whole milk yogurt.

The recipe provided is from the following website


There are many more recipes there as well. Something for everyone!