[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2020\/08\/mediterranean-diet-dishes\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2020\/08\/mediterranean-diet-dishes\/","headline":"Mediterranean Diet Specific Dishes","name":"Mediterranean Diet Specific Dishes","description":"Eating a Mediterranean diet can help reverse non-alcoholic fatty liver disease. Discover five delicious recipes that reduce the amount of fat in your liver.","datePublished":"2020-08-14","dateModified":"2024-06-26","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/services\/digestive-disorders-center\/services\/liver-diseases","name":"Center for Liver Care","url":"https:\/\/www.upmc.com\/services\/digestive-disorders-center\/services\/liver-diseases","sameAs":"https:\/\/share-dev.upmc.com\/center-for-liver-diseases\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2020\/07\/iStock-1159376930.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2020\/07\/iStock-1159376930.jpg","height":325,"width":754},"url":"https:\/\/share-dev.upmc.com\/2020\/08\/mediterranean-diet-dishes\/","about":["Family Health","Living and Wellness","Nutrition"],"wordCount":583,"articleBody":"You probably already know that eating a Mediterranean diet has health benefits. But did you know that it can help reverse metabolic dysfunction-associated steatotic liver disease (MASLD)?Benefits of The Mediterranean DietAccording to experts at the UPMC FLOW (Fatty Liver, Obesity, and Wellness) Clinic, people with NAFLD benefit from eating the core ingredients used in Mediterranean diet dishes:Whole grainsFruits and vegetablesBeans and legumesNuts, seeds, and olive oilLean fish and other seafoodYogurt and some cheesesThe Mediterranean diet avoids foods such as:Beef and poultryDesserts and sweet drinksHighly processed foodsEating this diet fills your body with the nutrients you need to live an active life. It also helps to reduce the amount of fat in your liver, and helps you lose excess weight or maintain a healthy weight.Here are five Mediterranean diet dishes that can help prevent fatty liver disease. If you’ve already been diagnosed with NAFLD, they can help improve your liver function.Start your day with quality ingredients for your liverSpinach Feta Breakfast WrapsThese wraps combine the fiber of whole grain tortillas with the abundant vitamins found in dark green leafy spinach and fresh tomatoes. Use heart healthy olive oil instead of butter, and enjoy a moderate amount of eggs and feta for a delicious and savory start to your day.Make your mid-day meal shine with a nutritious soup or saladVegetarian Arugula Chickpea Power SaladThis vegetarian salad features protein-packed legumes (chickpeas), vitamins from leafy greens (arugula), and healthy fats (avocado) in addition to a variety of fruits and vegetables. The chickpeas, which contain folate, fiber, and iron, help you feel full faster and longer, making it less likely that you’ll overeat. They also keep your blood sugar levels from skyrocketing, which is helpful for people with diabetes.Tuscan Soup with White BeansThe creators of this dish say it tastes like pizza, but it’s actually filled with leafy greens, tomato broth, and savory spices, such as smoked paprika, fennel, red pepper, and basil. Cannellini beans, also called white kidney beans, give the soup a creamy flavor and pack it with healthy fiber.For a mid-afternoon snack, try this healthier alternative to your go-to munchiesRoasted Veggie ChipsThese pan-fried crispy chips may taste like store-bought potato chips, but they’re much healthier for you. Not only do they increase your daily intake of vegetables, but they also use a Mediterranean diet staple: olive oil.Toss thinly-sliced beets, turnips, parsnips, and radishes with olive oil, dust with herbs, pepper, and a pinch of salt, and roast. These chips will keep for a week in an airtight container in your fridge, but it’s doubtful they’ll last that long.Have a delightful dinner with healthy salmon and flavorful herbsMediterranean-Style Grilled SalmonSalmon is one seafood that’s recommended for every Mediterranean diet. That’s because it’s an oily fish that’s high in omega-3 fatty acids, which are linked to heart and liver health. In this dish, the salmon fillets are smothered with flavorful spices such as parsley, garlic powder, and lemon.Editor's Note: This article was originally published on August 14, 2020, and was last reviewed on June 26, 2024.SourcesPractical Dietary Recommendations for the Prevention and Management of Nonalcoholic Fatty Liver Disease in Adults, Advances in Nutrition. LinkTheKitchn.com. Recipe: Freezer-Friendly Spinach-Feta Breakfast Wraps. LinkFoodNetwork.com. Vegetarian Argula Chickpea Power SaPureWlad. LinkACoupleCooks.com. Tuscan Soup With White Beans. LinkMayo Clinic, Mediterranean-style grilled salmon. Link"},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2020","item":"https:\/\/share-dev.upmc.com\/2020\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"08","item":"https:\/\/share-dev.upmc.com\/2020\/\/08\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"Mediterranean Diet Specific Dishes","item":"https:\/\/share-dev.upmc.com\/2020\/08\/mediterranean-diet-dishes\/#breadcrumbitem"}]}]