|My Mediterranean meal with lamb, feta, and roasted vegetables.|
|This is one of my favorite combinations of vegetables to roast. |
I toss them with olive oil, salt, and pepper, and roast them
at 450 degrees for 30-40 minutes.
|Here is a picture of the roasted chicken thighs|
(p.220 GFGM 3rd edition) with the skin but no bone.
You might also want to try the very delicious honey mustard variation
mentioned in the note on page 220.
For me, the key is to not let myself get too hungry in between meals. I always make sure to have a mid-morning and mid-afternoon snack with good fat, fiber, and protein (pp. 77-79), like the aforementioned handful of almonds with an apple, banana, or any fruit in season. The almonds are easy to store in my purse or lunch bag for any outing. I also like a cup of plain full-fat yogurt (Nancy’s or Brown Cow), with a sliced banana, cinnamon, and a drizzle of honey for sweetening. Cottage cheese is another option that tastes great with a banana or fresh nectarine. To hit my vegetable quota for the day, I snack on carrots, celery, cucumbers, broccoli and bell peppers with a slice of sharp cheddar cheese. If you like to dip your vegetables, some tasty choices are hummus (p.148), homemade ranch dressing (p. 145), or nut butter (p. 149).
Need more variety in your meals? Take a look at pages 96-108 of GFGM. Whether you are searching for side dishes, vegetarian options, meat dishes, or snacking suggestions, this is a good resource to keep in mind.
Now let's start cookin'!
Miles’ Postscript: The importance of the combination of protein, good fat and fiber.
Including protein, good fat, and whole food fiber in every meal or snack is a key to eating well without feeling deprived, and is a particularly valuable tool for anyone wanting to lose weight, reverse type two diabetes, or beat food addictions. This combination:
· Lowers the rise of blood sugar and insulin
· Improves the sense of satisfaction
· Takes longer to digest
· Delays the return of hunger
· Suppresses sugar cravings
This leads to better blood sugar control, lower heart disease risk factors, and weight loss with minimal deprivation. Calorie for calorie, protein and fat satisfy the appetite more than carbohydrates, so you will feel more “full” with a serving of protein rich food than with the same amount of calories in carbohydrate form. A higher-fat whole food Mediterranean-style diet is associated with better weight control and less diabetes, heart disease, stroke, cancer, dementia, and depression. The naturally-occurring fat that has historically been part of the food we eat makes it more satisfying, improves flavor, reduces carbohydrate cravings, slows the rise of blood sugar after eating – and, like protein and fiber, delays hunger. Finally, fiber from whole foods such as vegetables, fruit, beans, and whole grains is associated with reduced cancers and infections, as well as reduced heart disease, diabetes, obesity, and cholesterol. (See pp 77-79 in GFGM 3e)