Happy Friday! 

This week I've been getting lots of questions about the Mediterranean diet from beginners.

So it would great to share with them with you because you might have these same questions.

What bread can I eat? Rye bread, whole wheat -Cindy

Hey Cindy I would recommend Whole wheat or 100% rye bread.

Is there a type of summer sausage or Echridge sausage we can have? -Leah

Hi Leah. The only store bought sausage we can have is an Italian Sausage that is nitrate free. You can ask your butcher if he can make you up a pure pork sausage without nitrate that is not a processed sausage.

What's a good hot-sauce for the Mediterranean diet? -Melissa

The best hot sauce is the one you make yourself. Store bought has added sugar and salt. Here is the recipe.

HOMEMADE HOT SAUCE 

SERVINGS: Makes about 1 Cup

INGREDIENTS:

• 4 Tbs Lemon Juice
• 5 Tbs Olive Oil (I use Kasandrinos)
• 1/4 Cup Vinegar
• 1 Tbs Cayenne Pepper
• 2 Garlic Cloves Minced
• 1 Tbs Smoked Paprika
• 1/4 Tsp Salt
• 1 Tbs Red Pepper Flakes

INSTRUCTIONS:

Whisk everything together well. Store in an airtight jar in the fridge for about one month.

NOTES: You can adjust how much hot spices you use according to your own taste.

Are canned or jarred fruit okay?? -Lisa

Hey Lisa. But unfortunately not because they are full of added sugar especially the ones in syrup. 

You might want to look in the dessert freezer section of your supermarket and get some frozen berries.

Please give me the lowdown of CHEESE! I am coming i from 2 years of Keto that shot my cholesterol through the stratosphere! I am eliminating, well greatly reducing, red meat. But what about cheese? I LOVE cheese and eat quite a bit of it. Not lately though! Please help -Faith

Sorry that Keto increased your cholesterol Faith. But for cheese, do not eat any processed cheese. Go for feta or ricotta. 

You can also eat cheddar cheese if you can find one that is not overly processed. Mozzarella is also good. Goats cheese too.

For baking can you use almond flour or is whole wheat flour preferred? 

-Jennifer

Hey Jennifer you can use both almond flour and whole wheat flour for baking. 

Are tofu and tempeh fine to eat? -Heidi

No I wouldn't recommend them. These are soy products and we don’t eat soy on the Mediterranean diet for health reasons.

Is sour dough okay? -Melissa

Yes, but only if you use whole wheat flour.

What about meal replacement shakes?? Are they allowed? -Rae

Meal replacement shakes are high in sodium and sugar and also contain chemicals. 

You would do better making yourself a fresh fruit smoothie. 🍓

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So how was that?

Did you find these FAQ's helpful?

I know it takes time to understand the Mediterranean diet.

I always love helping out the new people who join the group.

Alright.

You got this.

-Stephanie

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P.S. 

Still need help starting the Mediterranean diet?

Try the Mediterranean Meal Plan Project. 

It gives you a 28-day jumpstart on what to eat for breakfast, lunch, and dinner.

Making it easy and simple to do.

>>> Click here to check it out