5-DAY SCHOOL NIGHT MEAL PLAN (PART A)

Is The Mediterranean Diet good for kids?

Long story short, the answer is a definite yes! Can science back us on this? It’s a common fact that Mediterranean Diet (MD) offers numerous health benefits, but what about worried parents who want to ensure they guide their kids to a healthy lifestyle? As summarised by Kosti Rena I et al., 2020

“The multiadjusted analysis revealed that children close to the Mediterranean diet were less likely to be overweight/obese          (p < 0.001), either parents are away from or close to the Mediterranean diet.”^1

Just a look at the food recommendations of this diet is enough to understand we’re talking about nutritious and balanced meal choices which will enable your kid to adhere to an overall healthier way of living. The food pyramid is loaded with high-quality ingredients which protect and boost the individual’s system, such as olive oil, lentils, broccoli, apples, and nuts.

It should also be noted that adopting the relevant dietary habits means adjusting to a whole new lifestyle. MD is closely associated with staying active, consuming in moderation, and appreciating the sociable way of sharing food, eating as a family.

When hearing of “diet” our mind usually flows to a strict daily plan, with certain calorie intake, and other extreme measures. However, MD is the total opposite; it consists of a wide variety of options from all food groups, evident in the pyramid below. For this reason, it should be considered a food approach rather than a restrictive program.

With students returning to school, planning and cooking ahead of the week can be life-saving. We’ve prepared for you a detailed 5-days meal plan to try and would love to hear your thoughts on this! Part B launching next week!

Monday

Mediterranean Quiche

Ingredients

• 330g all-purpose flour
• 200g butter
• 40g water
• 1 egg
• 2 tbsp. parmesan cheese sliced
• 1 tsp. salt
• black pepper
• 2 cups fresh spinach
• 1/2 cup crumbled feta cheese
• 2 tablespoons butter
• 1 red onion, chopped
• 2 cloves garlic, chopped
• 1 cup low fat milk
• 1/2 roasted bell pepper, chopped
• 4 eggs
• Salt and pepper, to taste
• Cherry tomatoes
• 1/2 cup parmesan cheese

Instructions

• In a large bowl, mix the flour, butter and salt
• Add the egg, knead and leave it in the fridge for 1 hour
• Preheat the oven to 160C (320F), fan mode
• Roll out the dough on your flour-dusted workbench
• Butter a tart pan and pour the dough
• Using a fork, poke a few holes and bake for 30 minutes
• Preheat the oven to 160C (320 F), fan mode
• Sauté the onion and the bell pepper in a heated frying pan
• Finally add the spinach and garlic
• Whisk the butter, the milk and the eggs
• Add salt and pepper
• Add the veggies on top of the pie, pour the egg mixture
• Finish with the feta, cherry tomatoes and parmesan cheese
• Remove the tart from the oven after 25 minutes and set it aside for 2 hours

Tuesday

Eggplant Cannelloni

Ingredients:

• 2 large eggplants, cut lengthwise into 1/2-inch slices
• 150g fresh spinach
• 150g mozzarella (alternative goat cheese)
• 1 onion, chopped
• 1 clove garlic, chopped
• 2 tbsp. olive oil
• 450g ricotta
• 1 egg
• 1/4 tbsp. basil
• 2 tbsp. parsley
• 400g tomato sauce

Instructions

• Preheat the oven to 1800C (3560 F), fan mode
• Wash, clean and cut the eggplants into ½ slices, lengthwise
• Season with salt and after 30minutes rinse them and dry them out
• Sauté the eggplants in a heated frying pan with olive oil
• Remove eggplants and sauté the onion and the garlic. Finally, add the spinach
• In a bowl, mix the onion, the garlic, the egg, the ricotta, the basil and the parsley, salt and pepper
• Place the eggplants on a casserole dish and add 1 tbsp. of the mixture in each one
• Spread the tomato sauce and the mozzarella
• Bake for around 30 minutes