Tahini Sauce and Tzatziki Sauce
This week’s episode is all about the Mediterranean Diet. This diet or a better way of saying it is this lifestyle came about when scientists discovered that people living in the Mediterranean region had lower instances of heart disease.
What the Mediterranean lifestyle entails:
Mostly plant-based diet with moderate amounts of dairy, seafood, and meat
Vegetables, fruit, whole grains, avocados, healthy fats (olive oil), nuts, seeds, and legumes are consumed daily
Fish, chicken, tuna, and salmon are consumed weekly
Dairy and red meats are consumed monthly
Water, red wine, coffee, and tea are consumed daily
Meals are shared with friends and family
Physical exercise every day
Fruit for dessert
Tahini Sauce
Ingredients:
1/4 cup tahini
1 tablespoon olive oil
1 clove garlic, chopped
1/2 lemon, juiced
salt and black pepper
water as desired
Directions:
Blend tahini, olive oil, garlic, lemon juice, salt, and pepper in a food processor. Add water to thin to desired consistency.
Tzatziki Sauce
Ingredients:
I/4 cucumber - seeds removed with spoon and cucumber grated
1/2 cup plain yogurt
1/2 lemon, juiced
1 clove garlic, chopped
salt and black pepper
Directions:
Place grated cucumber in a paper towel and squeeze to release water. Mix cucumber, yogurt, lemon juice, salt, and pepper in a bowl.