Are you trying to find new ways to eat more fruits and vegetables but always end up using the same recipes? Eating plenty of fruits and vegetables a day can reduce the risk of some chronic diseases such as heart disease, obesity, diabetes and even cancer. Do you find it hard to make half your plate fruits and vegetables at each meal every day? Good news! The Israeli cuisine is full of delicious recipes that mix fruits and vegetables with grains and proteins, making it easy to meet MyPlate guidelines.
The Israeli Diet
Are you familiar with the Mediterranean diet? The Israeli diet is very similar to the Mediterranean diet, focusing on fruits, vegetables, whole-grains and healthy fats. The Israeli cuisine is great for following MyPlate guidelines of making half your plate fruits and vegetables. Common vegetables used in Israeli cuisine that are available at most grocery stores are cucumbers, tomatoes, bell peppers, onions, zucchini, and squash.
Tips for Everyday Israeli Meals
- Add fresh herbs and spices to make vegetables tastier, like this recipe for Simple Summer Squash.
- Have fruits like apples and bananas in easy reach. Grab for a quick snack.
- Mix up how you cook your veggies. Serve them roasted, steamed, boiled, and raw!
- Modify the recipes you love to make them healthier. Try baking falafels for wraps instead of deep frying to reduce fat. Add extra vegetables for a more filling dish while keeping calories low.
A Common Israeli Meal
The best way to apply these tips is by sampling Israeli recipes. A common breakfast meal is a vegetable salad with fruit and yogurt on the side. We included a yummy recipe for an Israeli salad below that you can prepare the night before to have a quick and healthy breakfast to get your morning started right!
Israeli Breakfast Salad (makes 4 servings)
- ¼ cup olive oil
- 2 tablespoons fresh lemon juice
- 5 cloves garlic, minced
- 1 teaspoon salt
- 6 cucumbers, diced
- 4 Roma tomatoes, diced
- 5 green onions, finely sliced
- 1 red bell pepper, diced
- 1 cup fresh parsley, chopped
- ½ cup mint leaves, minced
- In a bowl, whisk olive oil, lemon juice, garlic, and salt together until combined.
- Add remaining ingredients to bowl. Toss to coat well with dressing.
Do you notice a difference when you eat more fruits and vegetables? Would you try this recipe for breakfast? We would love to hear from you!