Mediterranean Diet Air Fryer Recipes: Deliciously Healthy and Crispy

 

Mediterranean diet air fryer recipes provide healthy and flavorful options for those following the popular Mediterranean diet. In recent years, the Mediterranean diet has gained considerable attention for its numerous health benefits.

This eating plan emphasizes fresh fruits and vegetables, whole grains, lean proteins, and healthy fats found in foods like olive oil and nuts. It is also known for its emphasis on using herbs and spices instead of salt to enhance flavor.

An air fryer is a kitchen appliance that uses hot air circulation to cook food, requiring little to no oil. By combining the principles of the Mediterranean diet with the convenience of an air fryer, you can create delicious and nutritious meals that are lower in calories and fat than traditional frying methods. We will explore some Mediterranean diet air fryer recipes that are easy to prepare, packed with flavor, and perfect for anyone looking to incorporate more healthy and satisfying meals into their diet.

The Benefits Of The Mediterranean Diet And Air Fryer Cooking

Discover the multitude of benefits that come with combining the Mediterranean Diet and Air Fryer cooking, offering a healthier and delicious approach to meal preparation. With a wide range of delectable Mediterranean-inspired air fryer recipes, you can enjoy tasty dishes while improving your overall health and well-being.

 

When it comes to healthy eating, the Mediterranean diet has long been praised for its numerous health benefits. Combined with the convenience and efficiency of air fryer cooking, it becomes a winning combination that not only enhances the taste of your meals but also ensures you’re fueling your body with nutrient-rich foods.

Let’s explore the advantages of both the Mediterranean diet and air fryer cooking and how their combination can take your culinary experience to the next level.

Introduction To The Mediterranean Diet And Its Health Benefits

• Rich in fruits and vegetables: This diet emphasizes the consumption of fresh produce, which are packed with essential vitamins, minerals, and antioxidants, promoting overall wellness.
• Abundance of whole grains: Whole grains like brown rice, quinoa, and whole wheat bread provide a good source of fiber, aiding digestion and lowering the risk of chronic diseases.
• Healthy fats from olive oil: The Mediterranean diet relies on olive oil as the primary source of fat, which contains heart-healthy monounsaturated fats and has been linked to a reduced risk of heart disease.
• Moderate consumption of lean proteins: Fish, poultry, legumes, and nuts are all part of this eating pattern, supplying the body with protein, vitamins, and minerals while keeping saturated fats in check.
• Limited processed foods and added sugars: The Mediterranean diet emphasizes natural, unprocessed foods, minimizing the intake of refined sugars and highly processed snacks, which can contribute to weight gain and health issues.

Explaining The Concept Of Air Fryer Cooking And Its Advantages

• Reduced oil consumption: Air fryers use little to no oil when cooking, which means you can enjoy healthier meals without compromising on taste. This method significantly reduces calorie intake and saturated fat content.
• Retains food’s natural nutrients: Unlike deep frying, air fryers cook food rapidly at high temperatures, keeping the nutrients intact and minimizing nutrient loss.
• Faster cooking time: Air fryers cut down cooking time, making meal preparation more efficient. This is great for busy individuals or families looking to enjoy a home-cooked meal in less time.
• Crispy and delicious results: Air fryers utilize hot air circulation to create a crispy exterior while keeping the interior moist. You can achieve that perfect golden-brown texture without excessive oil.
• Easy cleanup: With non-stick surfaces and dishwasher-safe components, air fryers are a breeze to clean up, saving you precious time and effort in the kitchen.

How Combining The Mediterranean Diet With Air Fryer Cooking Enhances Both Taste And Nutrition

• Flavorful dishes without excess oil: Air fryers help lock in the flavor of Mediterranean diet staples like vegetables, lean proteins, whole grains, and herbs or spices while reducing the need for excessive oil.
• Retains health benefits of Mediterranean ingredients: The quick cooking time of air fryers preserves the nutrients found in Mediterranean diet ingredients, allowing you to reap their full benefits.
• Versatility in cooking options: Whether you’re roasting vegetables, grilling fish, or baking falafel, air fryers offer a variety of cooking methods to explore the rich flavors of the Mediterranean diet.
• Encourages creativity in meal planning: The Mediterranean diet combined with air fryer cooking encourages you to experiment with new recipes and reimagine traditional dishes in a healthier, yet equally delicious way.

The Mediterranean diet and air fryer cooking make an excellent pairing. They not only enhance the taste and texture of your meals but also offer a wealth of health benefits. By incorporating the principles of the Mediterranean diet into your air fryer cooking repertoire, you can create dishes that are both nutritious and satisfying.

So go ahead, embark on a culinary journey that nourishes your body and tantalizes your taste buds.

Breakfast Recipes

Discover a collection of Mediterranean diet air fryer breakfast recipes, perfect for a healthy start to your day. These easy-to-follow recipes are designed for the air fryer, providing a delicious and nutritious way to enjoy your breakfast favorites without the excess oil.

Mediterranean-Style Frittata With Air-Fried Vegetables:

• Whip up a hearty and flavorful breakfast with this Mediterranean-style frittata that combines eggs and air-fried vegetables. It’s a great way to start your day on a healthy note.
• Make a delicious breakfast option with the perfect blend of protein and veggies.
• Easily prepare this nutritious frittata in your air fryer for a quick and satisfying morning meal.
• Here’s why you should try this Mediterranean-style frittata with air-fried vegetables:
• Nutritious: Loaded with colorful vegetables, this frittata provides a variety of vitamins and minerals.
• Protein-packed: Eggs add protein to keep you feeling full and satisfied.
• Versatile: You can customize the vegetables based on your preferences or what you have on hand.
• Convenient: The air fryer makes the cooking process a breeze, reducing the need for oil and ensuring a crispy exterior.

Crispy Olive And Za’Atar Toast With Labneh:

• Give your breakfast a Mediterranean twist with this crispy olive and za’atar toast accompanied by creamy labneh.
• Enjoy the perfect combination of flavors and textures in every bite.
• Here’s why you should consider trying this recipe:
• Unique flavors: The combination of olives and za’atar provides a distinctive and delicious taste.
• Crunchy and savory: Toasted bread adds a satisfying crunch, while the olives offer a savory kick.
• Creamy complement: Labneh, a strained yogurt, adds a creamy and tangy element to balance the flavors.
• Simple to prepare: This recipe requires minimal effort, making it a great option for busy mornings.

Spinach And Feta Stuffed Phyllo Dough Pockets:

• Indulge in these delightful spinach and feta stuffed phyllo dough pockets for a wholesome Mediterranean-inspired breakfast.
• Enjoy the delicate layers of golden phyllo pastry filled with a delicious spinach and feta mixture.
• Here’s why you’ll want to try this recipe:
• Flavorsome filling: The combination of spinach and feta creates a savory and satisfying filling.
• Crispy and flaky: Phyllo dough baked in the air fryer results in a crispy and flaky texture that perfectly complements the filling.
• Portable breakfast: These stuffed phyllo dough pockets are great for on-the-go breakfasts or brunches.
• Crowd pleaser: Serve these at a brunch gathering and watch them disappear in no time.

Please note that when preparing these recipes, it’s important to adjust the cooking time and temperature according to your specific air fryer model. So, get creative in the kitchen and enjoy these Mediterranean-inspired breakfast delights!

Lunch And Dinner Recipes

Discover a collection of delicious Mediterranean diet recipes that can be easily made using an air fryer. From flavorful lunches to satisfying dinners, these recipes are healthy, easy to prepare, and perfect for anyone following the Mediterranean diet.

Greek-Style Air-Fried Chicken Souvlaki:

• Tender and flavorful, Greek-style air-fried chicken souvlaki is a delicious Mediterranean dish that can be enjoyed for lunch or dinner. With its combination of succulent chicken, fragrant herbs, and traditional Greek flavors, this recipe will transport you straight to the sunny shores of Greece. Here’s how to make this delightful dish:
• Start by marinating the chicken in a mixture of olive oil, lemon juice, garlic, and a blend of Mediterranean herbs such as oregano, thyme, and rosemary. This will infuse the chicken with a burst of aromatic flavors and ensure it remains juicy and tender.
• Thread the marinated chicken pieces onto skewers and place them in the air fryer basket. Cook at a high temperature until the chicken is golden brown and cooked through, with a slightly charred exterior.
• Serve the Greek-style air-fried chicken souvlaki with a squeeze of fresh lemon juice and a dollop of tzatziki sauce. This tangy and creamy sauce perfectly complements the flavors of the chicken, adding a cooling element to the dish.
• Enjoy these delicious chicken souvlaki skewers on their own as a light and healthy meal, or pair them with a side of warm pita bread, a Greek salad, and some roasted vegetables for a more substantial feast. Either way, this Mediterranean-inspired recipe is sure to be a hit with friends and family alike.

Crispy Falafel Patties With A Tahini Drizzle:

• Crispy and full of flavor, falafel patties make a mouthwatering option for a Mediterranean-inspired lunch or dinner. These vegetarian delights are packed with protein and can be made even healthier when prepared in an air fryer. Here’s how to whip up a batch of crispy falafel patties with a luscious tahini drizzle:
• Start by preparing the falafel mixture. Combine soaked chickpeas, fresh herbs like parsley and cilantro, minced garlic, onion, and a blend of spices such as cumin and coriander in a food processor. Blend until the mixture is well combined and forms a coarse texture.
• Shape the falafel mixture into patties and place them in the air fryer basket. Cook at a high temperature until the falafel patties are golden brown and crispy on the outside, with a tender and flavorful interior.
• While the falafel patties are cooking, prepare the tahini drizzle. Mix together tahini paste, lemon juice, minced garlic, and a pinch of salt until you have a smooth and creamy sauce. The nutty flavor of tahini combined with the tanginess of lemon creates a delightful dressing for the falafel patties.
• Serve the crispy falafel patties with a generous drizzle of tahini sauce, along with a side of fresh salad greens, pickled vegetables, and warm pita bread. These flavorful and protein-packed falafel patties are a fantastic vegetarian option that’s sure to satisfy.

Lemon And Herb-Crusted Air-Fried Salmon Fillet:

• For a light, yet flavorful lunch or dinner option, try a lemon and herb-crusted air-fried salmon fillet. Bursting with Mediterranean flavors, this dish is both healthy and delicious. Follow these simple steps to create a succulent salmon fillet with a zesty crust:
• Start by seasoning the salmon fillet with salt, pepper, and a squeeze of fresh lemon juice. This will help enhance the natural flavors of the salmon and give it a vibrant zing.
• In a separate bowl, mix together a combination of fresh herbs such as dill, parsley, and thyme, along with some minced garlic and olive oil. This herb-infused mixture will create a fragrant crust for the salmon.
• Coat the seasoned salmon fillet with the herb mixture, ensuring it’s evenly spread across the top.
• Place the salmon fillet in the air fryer basket and cook at a high temperature until the crust becomes golden and slightly crispy, while the flesh remains moist and tender.
• Serve the lemon and herb-crusted air-fried salmon fillet with a side of steamed vegetables, such as asparagus or green beans, and a squeeze of fresh lemon juice. The combination of flavors in this dish will transport you to the Mediterranean coast, where fresh seafood reigns supreme.

Enjoy these delicious Mediterranean-inspired lunch and dinner recipes that are not only packed with flavor but also prepared using the health-conscious method of air frying. Embrace the culinary delights of the Mediterranean diet while savoring the convenience and nutritional benefits of cooking with an air fryer.

Bon appétit!

Snacks And Appetizers Recipes

Discover a delectable collection of Mediterranean Diet Air Fryer recipes for snacks and appetizers. From crispy zucchini chips to flavorful falafel, these recipes offer a healthier twist to your favorite snacks using the convenience of an air fryer. Try these delicious recipes today and enjoy guilt-free snacking on your Mediterranean diet journey.

Baked Falafel Bites With Cucumber Yogurt Dip

If you’re looking for a healthy and delicious snack or appetizer that’s packed with Mediterranean flavors, you’ve come to the right place! These baked falafel bites with cucumber yogurt dip are not only easy to make, but they’re also a great way to incorporate the goodness of the Mediterranean diet into your daily routine.

Here’s everything you need to know about this tantalizing snack option:

• Falafel bites:
• Chickpeas, fresh herbs, and aromatic spices come together to create these flavorful and crispy bites.
• Baking the falafel allows you to enjoy their irresistible texture without deep frying, making them a healthier option.
• Serve them as bite-sized morsels or use them to build a delicious falafel wrap.
• Cucumber yogurt dip:
• Cool and refreshing, this dip is the perfect accompaniment to the crispy falafel bites.
• Made with creamy Greek yogurt, fresh cucumber, and fragrant herbs, it adds a delightful tanginess to every bite.
• The combination of the dip’s creaminess and the falafel’s crunch creates a heavenly flavor contrast.

Next time you’re craving a tasty snack or need an appetizer to impress your guests, try these baked falafel bites with cucumber yogurt dip. They’re sure to satisfy your taste buds while keeping you on track with your Mediterranean diet goals.

Zucchini Fries With A Spicy Tomato Aioli

If you’re a fan of French fries but looking for a healthier alternative, zucchini fries are the way to go. These crispy and flavorful zucchini fries paired with a spicy tomato aioli are a crowd-pleasing snack that will have everyone reaching for more.

Here’s what you need to know about this delectable Mediterranean-inspired dish:

• Zucchini fries:
• Made from fresh zucchini, these fries offer a nutritious twist to a classic favorite.
• Coated in a light and crispy breadcrumb mixture, they bake up to perfection in the air fryer.
• The zucchini fries have a delightful texture and a mild flavor that pairs well with the zingy tomato aioli.
• Spicy tomato aioli:
• This creamy and spicy dipping sauce is the perfect complement to the zucchini fries.
• Made with a combination of mayonnaise, tomato paste, and a hint of chili, it adds a burst of flavor to every bite.
• The aioli’s creaminess helps balance the slight crispness of the zucchini fries, creating a harmonious taste experience.

Whether you’re looking for a delicious snack or want to impress your guests with a unique appetizer, zucchini fries with a spicy tomato aioli are a winning choice. Get ready to enjoy the perfect combination of flavors and textures in each mouthwatering bite.

Air-Fried Halloumi Cheese With Honey And Thyme

Halloumi cheese lovers, rejoice! This Mediterranean-inspired recipe takes the beloved halloumi cheese and transforms it into a mouthwatering snack or appetizer that you won’t be able to resist. With its crispy exterior, soft interior, and a delightful balance of sweet and savory flavors, air-fried halloumi cheese with honey and thyme is a must-try dish.

Here’s what you need to know:

• Halloumi cheese:
• This semi-hard, salty cheese holds its shape well when heated, making it perfect for air frying.
• Its unique texture becomes beautifully crispy on the outside while remaining soft and gooey on the inside.
• Halloumi cheese’s inherent saltiness pairs wonderfully with the sweet honey and aromatic thyme.
• Honey and thyme glaze:
• A simple mixture of honey and fresh thyme leaves is the secret to enhancing the flavors of the halloumi cheese.
• As the cheese cooks in the air fryer, the glaze caramelizes and adds a lovely sweetness and herbal aroma.
• This combination of sweet and savory flavors will have your taste buds dancing with delight.

For a snack or appetizer that combines the irresistible qualities of halloumi cheese, the natural sweetness of honey, and the aromatic touch of thyme, make sure to try air-fried halloumi cheese with honey and thyme. You won’t be disappointed!

Choosing The Right Ingredients And Equipment

Discover the art of Mediterranean diet air fryer recipes with the perfect ingredients and equipment. Elevate your cooking routine, enjoy healthier meals, and indulge in the flavors of the Mediterranean effortlessly.

Selecting Fresh, Seasonal Fruits And Vegetables

• Choosing fresh, seasonal fruits and vegetables is a key aspect of the Mediterranean diet. This ensures that you are getting maximum flavor and nutrition from your ingredients. Here are some tips for selecting the best produce:
• Look for fruits and vegetables that are brightly colored, firm, and free of bruises or blemishes. This indicates freshness and good quality.
• Opt for locally sourced produce whenever possible. Local fruits and vegetables are often harvested at their peak ripeness and have a shorter travel time, resulting in better flavor and nutritional value.
• Consider the seasonality of the ingredients. Seasonal fruits and vegetables are not only fresher but also more affordable. Plus, they add variety to your diet throughout the year.
• Don’t be afraid to try new and exotic fruits and vegetables. The Mediterranean diet encourages a wide range of produce, including olives, tomatoes, eggplants, zucchini, citrus fruits, and berries.
• Remember to wash your fruits and vegetables thoroughly before using them, especially if you’re planning to eat them raw. This helps remove any potential contaminants and ensures food safety.

Opting For Lean Proteins Like Fish And Poultry

• The Mediterranean diet emphasizes lean proteins, with fish and poultry being popular choices. These protein sources provide essential nutrients while being lower in saturated fats compared to red meat. Here are some recommendations for selecting lean proteins:
• Choose fatty fish such as salmon, mackerel, and sardines. These types of fish are rich in omega-3 fatty acids, which are beneficial for heart health. Look for fresh or frozen fish, and avoid breaded or fried varieties.
• Poultry options like chicken and turkey are lean sources of protein. Opt for skinless cuts and consider grilling, baking, or air frying them for healthier cooking methods.
• If you prefer red meat, opt for lean cuts like tenderloin, sirloin, or eye of round. Trim any visible fat before cooking and limit your intake of red meat to a few times per month.
• Experiment with plant-based proteins like legumes, tofu, and tempeh. These alternatives are not only nutritious but also more sustainable for the environment.
• Aim to incorporate fish and poultry into your meals at least twice a week to benefit from their health advantages without compromising on taste.

Finding The Right Air Fryer Model For Your Needs

• If you’re considering cooking Mediterranean diet recipes in an air fryer, it’s important to find the right model that suits your needs. Here are some factors to consider:
• Consider the size and capacity of the air fryer. If you’re cooking for a larger family or planning to cook in larger batches, choose a model with a larger cooking capacity. Smaller models are more suitable for individuals or smaller households.
• Look for user-friendly features like preset cooking programs and a digital display. These can make the cooking process easier and more convenient, especially if you’re new to air frying.
• Consider the wattage of the air fryer. Higher wattage models may heat up and cook food faster, resulting in reduced cooking times. However, they may also consume more electricity.
• Pay attention to the cooking accessories included with the air fryer. Some models come with additional racks, skewers, or baking pans, which can expand your cooking options and versatility.
• Read customer reviews and compare different models to get a better understanding of their performance, durability, and ease of use. This can help you make an informed decision.

Remember that the quality and freshness of your ingredients, along with the right cooking techniques and equipment, play a vital role in the success of your Mediterranean diet air fryer recipes. Choosing fresh, seasonal produce, opting for lean proteins, and finding the right air fryer model will help you create delicious and nutritious meals that align with the principles of the Mediterranean diet.

So get ready to explore the flavors of the Mediterranean while enjoying the benefits of air frying!

Credit: www.wellplated.com

Cooking Techniques And Flavor Enhancements

Discover the secrets of Mediterranean Diet Air Fryer Recipes and elevate your cooking using innovative techniques and flavor enhancements. Transform your meals with delicious and healthy dishes inspired by the vibrant flavors of the Mediterranean.

Marinating Meats And Vegetables For Added Flavor:

Marinating is a fantastic technique to infuse meats and vegetables with extra flavor before cooking them in the air fryer. Some benefits of marinating include tenderizing the proteins and enhancing the taste profile of your dishes. Here are some considerations for marinating:

• Use acidic ingredients: Lemon juice, vinegar, or yogurt can act as tenderizers and add a tangy flavor to your marinade.
• Experiment with herbs and spices: Incorporate Mediterranean flavors like oregano, thyme, rosemary, garlic, and paprika to ensure an authentic taste.
• Optimal marinating time: For meats, aim for at least 30 minutes, but preferably several hours for maximum flavor absorption. Vegetables can be marinated for around 15-30 minutes.
• Proper storage: Always marinate in a sealed container or zip-top bag in the refrigerator to prevent any cross-contamination or spoilage.

Utilizing Mediterranean Herbs And Spices:

The Mediterranean diet is renowned for its vibrant and aromatic herbs and spices that boost the overall flavor and nutritional value of dishes. Here are some key herbs and spices to consider:

• Oregano: A staple in Mediterranean cuisine, oregano adds a distinct earthy flavor to roasted vegetables, chicken, or fish.
• Basil: Whether used fresh or dried, basil lends a sweet and peppery aroma to pasta, pizzas, and salads.
• Rosemary: This fragrant herb complements beef, lamb, or potatoes, and can also be used to infuse olive oil for a unique dipping sauce.
• Garlic: A versatile ingredient, garlic adds depth and pungency to soups, sauces, and marinades.
• Paprika: Offering a smoky and slightly sweet flavor, paprika is great for seasoning roasted vegetables, grilled meats, or even sprinkling over scrambled eggs.

Enhancing Dishes With A Squeeze Of Lemon Or Drizzle Of Olive Oil:

The simplicity of Mediterranean cooking lies in a few key ingredients that can completely transform a dish. Incorporating a squeeze of lemon or drizzle of olive oil can elevate flavors and add a refreshing twist. Consider the following:

• Lemon: Add a bright citrus note to grilled fish, roasted chicken, or steamed vegetables by squeezing fresh lemon juice over the top before serving.
• Olive oil: Utilize high-quality extra virgin olive oil to impart a rich and fruity taste to salads, roasted vegetables, or even to drizzle over finished dishes for a luxurious touch.

By implementing these cooking techniques and flavor enhancements, you can take your Mediterranean diet-inspired air fryer recipes to the next level. Experiment with different combinations of marinades, herbs, and spices while embracing the freshness of lemon and the richness of olive oil to create wholesome and delicious meals.

Happy cooking!

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Meal Planning And Preparation Strategies

Discover the art of Mediterranean diet air fryer recipes for efficient meal planning and preparation. With a wide array of flavorful options, this strategy brings convenience to your kitchen while promoting a healthy lifestyle.

Prepping Ingredients In Advance For Easy Weeknight Meals

• Cut and wash vegetables ahead of time, such as bell peppers, zucchini, and onions, to save time during the week.
• Marinate protein options, such as chicken or fish, with Mediterranean-inspired seasonings and store them in airtight containers for quick and flavorful meals.
• Prepare grains like quinoa or couscous in advance and portion them out to accompany your air-fried dishes.
• Make homemade Mediterranean sauces, like tzatziki or hummus, and keep them refrigerated for added flavor and convenience.

Incorporating Leftovers Into Creative Mediterranean-Inspired Dishes

• Use leftover grilled or roasted vegetables to top a fresh Greek salad or as a filling for a flavorful wrap.
• Repurpose cooked chicken or shrimp into a Mediterranean-style pasta dish by tossing them with roasted tomatoes, olives, and feta cheese.
• Transform leftover roasted potatoes into crispy air-fried potato wedges for a delicious side dish to accompany any meal.
• Combine leftover grains and vegetables with a dollop of yogurt and fresh herbs for a refreshing Mediterranean grain bowl.

Experimenting With Various Air Fryer Cooking Times And Temperatures To Achieve Desired Crispness

• Adjust the cooking time and temperature to achieve the perfect crispy texture for air-fried falafels or crispy eggplant slices.
• Try different cooking times and temperatures for air-fried chicken wings to achieve a juicy interior and a crispy exterior.
• Experiment with cooking times and temperatures when making homemade pita chips for a crunchy and healthier alternative to store-bought chips.
• Test different cooking times and temperatures to achieve the ideal level of crispness for air-fried Mediterranean-inspired vegetable fritters.

Remember, by prepping ingredients in advance, incorporating leftovers creatively, and experimenting with air fryer cooking times and temperatures, you can enjoy delicious and nutritious Mediterranean meals with the convenience of your air fryer. Get creative, and let your taste buds guide you on your Mediterranean diet journey!

Frequently Asked Questions Of Mediterranean Diet Air Fryer Recipes

What Are Some Popular Mediterranean Diet Air Fryer Recipes?

Some popular Mediterranean diet air fryer recipes include crispy chickpeas, grilled Mediterranean vegetables, and lemon-herb salmon.

Conclusion

To sum it up, the Mediterranean Diet Air Fryer recipes offer a perfect combination of delicious and healthy meals. With an array of options like crispy zucchini fries, flavorful Greek chicken kebabs, and tasty falafel patties, this diet allows you to enjoy a wide variety of mouthwatering dishes while promoting your overall well-being.

By using an air fryer, you can achieve the same crispy texture and rich flavor of traditional fried foods, but with significantly less oil and calories. Not only does this diet provide numerous benefits for heart health, weight loss, and disease prevention, but it also promotes a balanced and sustainable approach to eating.

Embracing the Mediterranean way of life and incorporating these air fryer recipes into your routine can be a game-changer for your taste buds and your health. So, don’t wait any longer – get creative, explore the flavors of the Mediterranean, and start reaping the rewards of this deliciously nutritious diet.