Tag Archives: mediterranean diet

Apple Tahini Toast

Eating breakfast is a common resolution people make when trying to eat healthier. For most of us, it is a good idea. Skipping breakfast can lead to overeating later in the day as we get overly hungry. It helps wake us up and give us energy we need for the day to get going.

The big problem most people have is having time. This Mediterranean diet inspired breakfast is super fast but still delicious. Tahini is a paste made out of sesame seeds (think peanut butter to peanuts). It’s really delicious and is a major ingredient in hummus. Try it and you will be surprised at how good it is. If you can’t find it, you could substitute your favorite nut butter here.

Enjoy!

Apple Tahini Toast (Serves 1, easy to make more)

Apple Tahini Toast

1 slice whole wheat bread or 1 whole wheat English muffin
1 ½ tablespoons tahini
½ apple, sliced
1 teaspoon honey

1. Lightly toast bread or English muffin.
2. Spread tahini over bread. Top with apple slices.
3. Drizzle with honey. Enjoy!

Nutritional Information: (toast)

Calories: 278
Protein: 8 g
Fat: 13 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Carbohydrates: 36 g
Fiber: 6 g
Sodium: 168 mg

Nutritional Information: (muffin)

Calories: 337
Protein: 10 g
Fat: 14 g
Saturated Fat: 2 g
Cholesterol: 0 mg
Carbohydrates: 50 g
Fiber: 9 g
Sodium: 269 mg

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Q&A: Infertility and Nutrition

Q: I’m wondering if you have any nutrition tips for fertility/pregnancy. I’m struggling with infertility, and I’ve seen a lot of sites online with nutrition advice. Are there any fertility “super foods” I should consider adding to my diet? Or anything I should avoid, other than the usual culprits of sugary, fatty foods?

A: First, let me say I’m very sorry you are having this challenge in your life. I know it can be very taxing both physically and emotionally.

The general consensus I found on several nutrition and pregnancy expert sites don’t really suggest any super foods. A Mediterranean style diet – high in monounsaturated fats, fish, plant based proteins, whole grains, fruits, and vegetables – is the most commonly suggested diet. Avocado and olive oil would be two of the more common sources of monounsaturated fats. Beans and grains are good sources of plant proteins.

The biggest departure from normal nutrition advice is that one Harvard study found women who consumed high fat dairy had decreased risk of infertility. So, if you wanted to swap your skim milk for some 2% or even whole, it might help. The best results were seen for women with ovulatory infertility, although some benefit was seen for all sources.

I hope this was helpful and wish you the best!

Have any nutrition questions? Need help with meal planning or a special dietary need? Send your questions to me at kimberlykmarsh(at)gmail(dot)com, and I will answer them in upcoming posts!

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