Changing your protein is the first step in eating the Med Way. This is arguably the most significant dietary change you can make. You want to limit your meat intake with products such as beef, pork, and lamb. You want to eliminate processed meats and choose poultry. Lastly, increase your fish and plant protein intake.

What is the limit when going med? It is recommended to consume beef, pork, and lamb in serving sizes of four to six ounces, no more than three times a month. You want to eat fish two to three times a week and avoid fried fish. Make sure to include fatty fish like salmon or mackerel at minimum once a week. Eat white meat poultry, such as chicken breast or turkey, several times a week. Have four to seven eggs per week and limit your dairy intake to one to two servings per day.

How can you increase your plant protein intake? Eat seeds, nuts, beans, and legumes frequently. A great method to boost your health is to eat more plant-based proteins. You can replace some of the meat in your diet with plant proteins.

The Mediterranean way of eating contains very limited amounts of red meat. One way to decrease consumption of red meat is to add vegetables so that you are consuming less. This recipe introduces lots of mushrooms (a 1 to 1 ratio to meat) for a flavorful but lighter burger. Using a food processor will speed up your work but a good knife will do the trick as well. You want the raw mushrooms to be a little bit larger than crumbled ground beef. Then when they cook they resemble ground beef and combine well with the hamburger.

Mushroom Beef Burgers Serves 8

Mushroom-Beef Burger

• 2 pounds (approximately 10 cups) mushrooms – white, shiitake, crimini or a combination
• 2 pounds lean ground beef
• ½ cup finely chopped onion
• 1 teaspoon salt
• ½ teaspoon ground black pepper
• 2 egg whites

Directions:

1. Chop the mushrooms into small pieces. This can be done in a food processor. You want them small but not a paste.
2. Cook the mushrooms in a skillet or wok over medium-high heat until no more moisture remains. Approximately 6 minutes.
3. Cool the mushrooms for 30 minutes off the heat. You can put them in the refrigerator for 15 minutes.
4. Combine the remaining ingredients in a large bowl, and then add the mushrooms.
5. Form into 8 patties. Refrigerate for an hour or overnight.
6. Cook the burgers in a skillet with vegetable oil over medium-high heat, or grill them over medium-high heat, approximately 5-6 minutes on each side. Cook to an internal temperature of at least 160º F.

Nutritional facts per 1 patty: Calories: 143 calories, Carbohydrates: 4 grams, Fiber: 1 gram, Protein: 18 grams, Fat: 6 grams, and Sodium: 538 mg.

Mango, Black Bean, and Quinoa Salad Serves 6

Mango Black Bean and Quinoa Salad

• 1½ cups chopped, peeled ripe mango
• 1 (15-ounce) can no-salt added black beans, rinsed and drained
• ½ cup cooked quinoa
• 1 cup thinly sliced red onions
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh salsa
• 2 tablespoons lime juice (approximately 1 lime)
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Directions:

1. Combine all ingredients in a large bowl and toss gently.
2. Serve immediately, or chill until serving.

Nutritional facts per ¾ cup serving: Calories: 168 calories, Carbohydrates: 25 grams, Fiber: 7 grams, Protein: 6 grams, Fat: 6 grams, and Sodium: 200 mg.

Sources for this article NC Extension Food and Nutrition, Meds instead of Meds educational program. The research and selection of tested recipes was compiled by Alyssa Letchworth, ECU student intern. For more information about the Foods and Nutrition please contact Louise L. Hinsley, Extension Agent, Family Consumer Science at the Beaufort County Center of N.C. Cooperative Extension, 155 Airport Road, Washington, 252-946-0111.