Dairy boosts flavor and function of Mediterranean diet

May is National Mediterranean Diet Month — a time to celebrate the foods of this healthful eating pattern, including fruits, vegetables, whole grains, legumes, fish, nuts and healthy oils. Dairy foods also play a crucial role in the Mediterranean diet. Dairy provides essential nutrients, such as calcium, vitamin D, protein, B vitamins, phosphorus and potassium. By pairing dairy with other food groups like fruits, vegetables, whole grains and legumes, this eating pattern provides fiber, as well. This combination of fresh, flavorful and nutrient-dense foods makes the Mediterranean diet a tasty, sustainable option for many individuals.

Milk, feta cheese and Greek yogurt add unique flavors to many Mediterranean-style dishes. Greek salad topped with feta cheese offers a fresh flavorful side for any meal. Serving grilled chicken with a Greek yogurt tzatziki sauce, a tangy herb-filled topping, adds a refreshing touch to a classic Mediterranean meal. Enjoying a glass of low-fat milk with a spinach and feta omelet helps to create an energizing breakfast.

Adding dairy to meals and snacks can help maintain bone health, repair and build muscle, and extend energy sources. The Mediterranean diet has additional benefits, including decreasing blood pressure, cholesterol and weight, all important factors in heart health.

A Celebration of Culture

In addition to nutrient-dense foods, the Mediterranean diet also focuses on physical activity. In fact, this eating pattern emphasizes enjoying food and physical fitness in social settings. Family, community and the enjoyment of life are all important to Mediterranean culture. These values create a positive mindset around this eating plan, allowing individuals to enjoy their food and this lifestyle.

This month acknowledges the Mediterranean diet and highlights the nutritious foods it is centered on. By including dairy foods along with fruits, vegetables, whole grains, legumes, fish and healthy oils, an individual is taking a step towards a healthier lifestyle.

St. Louis District Dairy Council recently collaborated with Southwest Dairy Farmers on a video series called Diets and Dairy. To learn more about dairy’s place in the Mediterranean diet, head over to @STLDairyCouncil on YouTube or the video can be found at https://youtu.be/MedDiet.

Greek Yogurt Chicken and Vegetables

Experience the flavors of the Mediterranean with this Greek yogurt chicken and vegetables sheet pan recipe. Prepare in advance and enjoy an easy clean up with this one-pan recipe.

Servings: 4 to 6

Ingredients

Greek Yogurt Marinade:

1 cup plain Greek yogurt

1 teaspoon lemon zest

1/4 cup lemon juice

3 tablespoons olive oil

3 teaspoons minced garlic

1/2 teaspoon onion powder

1 teaspoon ground cumin

1 teaspoon dried oregano

1 teaspoon paprika

1/2 cup parsley flakes

1 teaspoon salt

1/2 teaspoon black pepper

1 1/2 pounds skinless boneless chicken breasts or thighs

Sheet Pan Ingredients:

1 medium zucchini, halved lengthwise and sliced

1 yellow bell pepper, chopped

1/2 large onion, thinly sliced

1 pint of cherry tomatoes

1/2 cup Kalamata olives, pitted

1/4 cup feta cheese

2 tablespoons parsley flakes

Procedure

Place all Greek yogurt marinade ingredients, except chicken, into a large bowl. Whisk until combined.

Add chicken to the bowl and cover with marinade. Cover the bowl with plastic wrap and place in the refrigerator for 2 hours, or overnight if preparing early.

When ready to cook, preheat oven to 425° F.

Add zucchini, peppers, onion and tomatoes to the sheet pan. Drizzle with olive oil and toss to coat, leaving spaces on the pan for the chicken.

Remove chicken from the refrigerator and place on the sheet pan with the vegetables.

Bake for 30 minutes. Remove from the oven and sprinkle with olives, feta cheese, and parsley.. Place back into the oven and bake for an additional 10 – 15 minutes, or until the chicken is golden brown on top and the vegetables are cooked through.

Remove from the oven and enjoy!