10 Healthy Mediterranean Diet Snack Ideas | how to get rid of bloating fast

[@mediterraneanminutes]

BREAKING NEWS JULY 2024… if you are looking for a follow-up to this video and a 30-day plan you can follow as well as track your progress, I just published my first book… Every Day Mediterranean, a 30-day Kick-Start Plan and Tracking Journal. You can grab your copy today on Amazon from this link: a.co/d/ehohsJ3

[@tamt5846]

My favorite snack is: sliced multigrain bread covered with olive oil, topped with feta cheese, avocado and tomatoes. 😋

[@mediterraneanminutes]

Sounds like a perfect mid-morning Spanish snack to me! We often have this at the local cafe (minus the feta but that sounds so good too). Thanks for joining in the conversation, Tan. XO Caroline

[@dontalley2182]

Will you adopt me? I want to come and live with you for all of your great meals. 😀

[@sandhyamavily6175]

😂

[@mediterraneanminutes]

I just talked about it with George and he says if you like to garden, you’re on! Did you know we have a farm in the mountains here with way too many trees - olive, almond, apricot, cherry, apple, fig, walnut, pears…plus a big vegetable garden, a lavender patch of 200 plants and tons of sunflowers. We could use all the help we could get… ha ha ha! Cheers, Caroline

[@dontalley2182]

Sign me up!

[@gina8330]

@@mediterraneanminutesyou should build a tiny house and have a Mediterranean Working Dude Ranch or Dame Ranch

[@mediterraneanminutes]

@@gina8330 So funny! That’s what the farmhouse is here… definitely a tiny house and George is our woriking dude!!

[@SusanDaschner]

Cottage cheese and berries. Peas, pistachios, and goats cheese. Ricotta, tomatoes, basil, and olive oil Hummus and veggies (cauliflower is awesome when roasted) Tahziki and pita Fermented drink (Like drinkable yogurt) Avocado toast Herbal tea Chia pudding Dark chocolate & strawberry 🍓 Kiwis 🥝

[@mediterraneanminutes]

Thanks for sharing, Susan. All great ideas that I know other channel watchers will appreciate too. Cheers, Caroline

[@SusanDaschner]

Thank you

[@joeyk5]

Thank you for a really good video. I can’t sleep so I decided to come watch more of your videos.

[@mediterraneanminutes]

I'm getting the feeling you are my new best friend! But get back to bed... I'll be here in the morning! Cheers, Caroline

[@joeyk5]

@ haha it was really hot overnight 30c so was hard to sleep. I did eventually. We are all each others friend here. Lifting each other up and supporting each other. Thank you ☺️

[@nicoler.8581]

My favorite summer salad/lunch is tomatoes, peaches, and burrata cheese drizzled with balsamic glaze so I was thrilled when you mentioned something very similar in the video.

[@mediterraneanminutes]

oooh, oooh, oooh! Your combo sounds divine... I'm gonna try it this weekend! Thanks much for sharing such a scrumptious sounding snack! XO Caroline

[@nicoler.8581]

@@mediterraneanminutes You're welcome! Hope you enjoy it too!

[@sarahhassler4398]

I live in Portugal where my husband I retired 3 years ago. The food sourcing here is so lovely, clean, antibiotic free and since the EU has banned so many additives to the food system (more that 50 that the US allows) everything seems to taste better. We tend to eat fairly clean but your videos have inspired me to do more. Thank you for your inspiration! I wanted to make my own kefir but could not find a good source for the milk grains. I was talking about it and a friend has grains that were given to her by a Portuguese woman who has been making her own for years. It is beyond easy and it has proved life changing for my husband and my gut health. In fact, my kefir grains are so healthy, they produce a quart of kefir for me every other day!! Delish!

[@mediterraneanminutes]

Hi neighbor! So nice to hear from someone so close (well, sort of!). Your story about kefir has me wondering about learning to make it too. I usually source from a small Spanish brand but with your inspiration, I’m going to study up and give it a try! Thanks much, Caroline

[@belwynne1386]

Miracle snak for me is kiwi with the skin. Low in calories and very high in fiber. So, so tasty.

[@mediterraneanminutes]

Such an interesting idea, Bel. I’ve never thought to try eating the skin, so I’ll give it a bite this week… I even have a kiwi on the counter waiting for the test! Cheers, Caroline

[@shanny889]

I love your channel! Maybe have a week-long meal-planning in Spain I will be the first to register.

[@mediterraneanminutes]

Hi Shanny! Thanks much for the encouraging complimen! if you can’d make it to Spain, I created a 5-day master class video a few months ago that you can find on the channel…and you’ll be right in the kitchen with me the whole time!! Hope to see you there… Cheers, Caroline

[@pbtanaka]

Love all your recipes and ideas. Appreciate how you help us all be more healthy. THANK YOU!

[@mediterraneanminutes]

Oh, thank you so much, PB. It’s really encouraging to hear comments like yours. Keeps me going at this! Cheers, Caroline

[@pattycake8272]

I have fruits as my go to snack usually an orange or an apple with peanut butter, I have pistachios,pumpkin seeds and sunflower seeds also.

[@mediterraneanminutes]

Hi Patty! You always have the best ideas… and your right, I should have mentioned that the very simplest snacks like fresh fruit are the best “go to”s. And you happen to mention our favorite three nuts to sprinkle on salads which we do almost every day! Hope you are having a great week and nice weather, thanks for dropping me a line. XO Caroline

[@pattycake8272]

Well I'm not sure if its a good gut health snack. But it is my go to snack. You are the professional here. ​@@mediterraneanminutes

[@elizabethjacobs3359]

Caroline great information thank you. This is one video that will be on my replay this 😊😊

[@mediterraneanminutes]

Thanks so much for chiming in. It’s always really nice to hear that the information is helpful to somebody! Cheers, Caroline

[@1time4younme]

Well, you did it again, Caroline. Another great video with great tips and delicious looking recipe ideas. I always learn something from your videos besides the wonderful recipes. So, thanks for sharing your knowledge. Have a great rest of the day. Janet

[@mediterraneanminutes]

Oh Janet, how nice of you to take time from YOUR Sunday to brighten mine! Thanks much. XO Caroline

[@tereclemmer7923]

Amazing ideas! They all look delicious. I love how knowledgeable your presentations are. Your research and preparation are evident. Thank you for sharing so much of your knowledge.

[@mediterraneanminutes]

Thanks, Tere. It’s always nice to hear from you, I really appreciate that it’s helpful to you! Cheers, Caroline

[@BergenholtzChannel]

Wow! They all seem like treats!

[@mediterraneanminutes]

So glad you think so! Thanks much, Caroline

[@RenySouthCarolina]

All these snacks look so delicious and healthy. I’ll take one of each, please😂

[@mediterraneanminutes]

Hi Reny! And sure, come right over and we can enjoy them together. I’m always up for snack time with friends! Cheers, Caroline

[@2075vj]

Hi, just an FYI the Kan knives link doesn’t open. Just thought I’d let you know.😊 The healthy snacks that I enjoy would be a grapefruit, tangerine and strawberries. Thanks for sharing. I’m experiencing the issues today.

[@mediterraneanminutes]

@@2075vj Thanks much! I’ll dig into it. It is not an affiliate link or anything, I just like the knives and use them every day so I appreciate knowing it needs to be fixed! Cheers, Caroline

[@paulap6126]

Great advice, recipes and such a delightful presentation. Thank you!

[@mediterraneanminutes]

Thanks much, Paul! Really glad you enjoyed it. Cheers, Caroline

[@charlotteminichiello6260]

Thank you I just started IF these foods all help love the pear one

[@mediterraneanminutes]

So glad you liked them! Cheers, Caroline

[@catherinehezelgrave8440]

Thank you such an informative vlog just love your recipes much love Catherine xx

[@mediterraneanminutes]

Hi Catherine! So glad you liked it… and you have the same name as one of my 4 sisters (all starting withe the letter “C”… Charlotte, Christine, Constnace, Catherine and me)! XO Caroline

[@OTatime]

Brilliant video. You’re a natural on camera. 🩷

[@mediterraneanminutes]

Thank you so much 😁 It’s all smoke and mirrors and a really good camera though!

[@sallyjeanspence982]

Love this! If you're coming out with a cookbook, I'm buying several for Christmas 🎄 ❤. I'm still pushing the idea of a cooking class at your farm. I'd go to Spain for that! I found when i first started eating this way....i was gassy, but then my body acclimated and now i suffer a lot less.

[@mediterraneanminutes]

Hi Sally Jean - So nice to hear that you’re having success with solving the gassy problem. You are so right, it can take your body a while to adust for sure. And let me know when you next visit Spain, we’ll have a personal cooking afternoon! About the book, this first publishing effort won’t be a cookbook with recipes (way too heavy a lift for my first venture in this area) but it will be a book that helps people learn how to follow the diet, set personalized goals, follow 30-days of planned daily meals and track their progress, kind of like a workbook, journal, Med diet primer all rolled into one. I actually thought it would be more helpful to arm everyone with the tools first and recipes later (since there are many more sources for recipes and no books like what I am including). If this all goes well, a recipe book will follow next year (fingers crossed). XO Caroline

[@ClarySage-70]

That sounds perfect……when will the book be published and do you have a title? I’ll be watching for that one! I recently switched from a vegan diet to Mediterranean after a Parkinson’s diagnosis. I still eat very little meat, but really need some good basics. This book will fit those needs. Blessings! ❤

[@mediterraneanminutes]

@@ClarySage-70 Hi Carol - Well, the first book won’t be a cookbook but a 30-day kick start plan and tracking journal with pretty much all the informaiton anybody needs to knwo to follow the Mediteranean diet. After fits and starts learning the Amazon self-publishing process, I think it will be available by the end of the week (fingers corrsed) but I’ve been wrong before since I am still learning the process and discoering the timing isn’t all what I expected. The title is Every Day Mediterranean a 30-day Kick Start Plan and will be published under my name, Caroline J. Beck. Stay tuned but hopefully by the next Sunday?!? I hope it is everything you need to get help! Cheers, Caroline

[@ClarySage-70]

Yay! Sounds great Caroline. I too have been through the Amazon publishing process and I hear you! Looking forward to your book. 😊

[@mediterraneanminutes]

@@ClarySage-70 Thanks, Carol. You know all the ins and outs that I didn't until yesterday (and maybe there are more things that will be a surprise!) but the good news is that it went live and published yesterday, so take a peek... www.amazon.com/dp/B0D9YVCJK8 ! XO Caroline

[@karenley7356]

Another awesome video thank you. Can I ask where you get your aprons ?

[@mediterraneanminutes]

Hi Karen - Well, I’m a bit of an apron freak so I have a few. The one in this video came from Zara, a Spanish brand that has a home collection too. My latest ones that are showing up on recent videos came from Amazon because I wanted to expand my color options and really like the loose, linen feel (and look) of the Japanese-style wraparound! I know they are available in both the Amazon storefront US and Spain as well.

[@sherylcrawford8201]

I love all of your snack ideas, except for chia seeds. They cause me a lot of stomach woes. I substitute them with ground Flax seeds.

[@mediterraneanminutes]

Hi Sheryl - Thanks for the idea about flax seeds. I’ve never tried them and now I’ll have a reason too! Cheers, Caroline

[@sarareeves3035]

I have the same problem with chia seeds.

[@sailorgirl2017]

Another great video packed with information. I'm very interested in the Roasted Cauliflower Hummus but I couldn't find it on your website. Is there a link to it somewhere else?

[@mediterraneanminutes]

Hi there… how are you? So funny you should ask. I struggled with the chicken and egg on this one… the roasted cauliflower dip video will publish next week because I ended up finishing the snack video first, so it got first billing! Please be patient, it’s quite easy and pretty tasty… almost nutty in the finished flavor. I promise you will find it on the channel next Sunday! Xo Caroline

[@sailorgirl2017]

@@mediterraneanminutes We're good! And you? :) No worries - when you have a chance. I'll check back later. Have a wonderful Sunday and Happy Father's Day to the dads in your life! Cheers, Caroline!

[@mediterraneanminutes]

@@sailorgirl2017 Thanks so much! G just spoke to two of his daughters on Skype from Colorado. Along with Mother’s Day, it’s a great holiday!

[@sailorgirl2017]

@@mediterraneanminutes ☺

[@wendybussell7534]

These are some very wonderful tips and ideas. I'm running into a problem though with the dairy aspect. Can't have any, at all. Not even to replace mayo in other recipes. I do turn to coconut yogurt for some things but the cost of it is out of this world. Is there, to your knowledge, anything those in the mediterranean do to replace dairy?

[@mediterraneanminutes]

Gosh, that’s too bad. George recently gave up dairy so he uses plant-based milk like oat or almond, and started to enjoy tofu as a protein alternative to cheese. There are some vegan versions of yogurt-like things but I can’t say I’ve ever tried them. Good luck with it. I’m sure it’s a real challenge to work around. Cheers, Caroline

[@wendybussell7534]

@@mediterraneanminutes Thank you for replying! I was hoping there were some dairy free, Spanish alternatives to look into, not just vegan. I am really enjoying all your videos and helpful tips. Especially the olive oil course. Great info all the way around. Thanks so much and blessings!

[@roserosenberg5805]

Once again, great video! Thanks:)

[@mediterraneanminutes]

My pleasure, Rose! XO Caroline

[@deborahghiselli2020]

I started Mediterranean about 3 weeks ago. Love it but noticed a lot of the foods I was eating was not compatible with my IBS - in fact many were considered high fodmap and therefore quite troublesome to my digestive tract. How do I continue with the Mediterranean way of eating and still be kind to my irritable bowel?

[@mediterraneanminutes]

Hi Deborah, so glad you are along for this healthy ride. Clearly, that’s a question that deserves a longer answer than this comment can provide but you might be interested in knowing there was a recent study published (it was a random-controlled trial (RCT) which is considered the gold standard of nutritional research) and the findings were encouraging. Of course, foods like alliums (onions, garlic) and legumes should be consumed less frequently untill and unless your body adjusts, but it is possible to follow the basics of the diet and benefit from it. If you’re interested, I found a short synopsis of the full study at this link, it might help you to take a look at it… examine.com/research-feed/study/9LEB6d/. Best of luck with your new healthy way of eating! Cheers, Caroline

[@deborahghiselli2020]

@@mediterraneanminutes thank you so much! Interested article! Am motivated to stick with Mediterranean wayof eating! ☺️

[@mediterraneanminutes]

@@deborahghiselli2020 I’m so glad you found it useful. It seems totally doable to manage your IBS and follow the Mediterranean way to eat every day. Just a few tweaks here and there!

[@shetaz905]

Hi Deborah! I have IBS, too, plus Celiac disease. I had to introduce foods slowly so that I didn't explode. I still can't do onions and garlic; but now I can eat beans...just not too much at one time. I just recently have been able to eat stone fruits. Hooray!!! Slowly introduce high fodmap foods in small amounts. The Mediterranean Diet is such a wonderful way to eat! I hope you are feeling well.

[@deborahghiselli2020]

@@shetaz905 yeah, taking it slow is what I'm doing now too! I believe Mediterranean is the ideal way of eating and despite the IBS setbacks, I did have my blood pressure checked recently and for the first time ever it was on point NORMAL (and I have high bp)!!! Anyway, I have no doubt both of us will do well on Mediterranean, so yay for you and me! 😊😊😊

[@phillipsmom6252]

I need that beautiful blue platter in my life. Do you have a link? Thanks 👍

[@mediterraneanminutes]

Hi hi P Mom! Unfortunately, I found it at a little store near the mercado and I can’t imagine it would be available online. Looked more like something from the nearby town that produces volumes and volumes of Spanish-style ceramics. But when I get back to the apartment (we are spending the week at the farm), I’ll look on the back for a brand if there is one and let you know. It also was sold as small little square side dishes and I bought 3 of those too. All very sweet and VERY inexpensive! Cheers, Caroline

[@phillipsmom6252]

@@mediterraneanminutes 👍😀

[@beverlysudbury6408]

Great tips! Thank you I appreciate all you do!

[@mediterraneanminutes]

And thanks for sending a note, Beverly. It’s really nice and encouraging to know! Cheers, Caroline

[@beverlysudbury6408]

@@mediterraneanminutes you are welcome. I really do enjoy the content and it helps as I am working to improve my health and reduce inflammation in my body. Hope your day is lovely and brings you much peace.

[@mediterraneanminutes]

@@beverlysudbury6408 Thanks you very much, Beverly. I hope the same for you!

[@MargaretMoran-z5y]

Question…my gas seems to come from all the beans I’ve enjoyed on the Mediterranean diet. Garbanzos and cannellini beans are often in my recipes. Any suggestions about that kind of gas.

[@mediterraneanminutes]

Sorry for the late response. I was on a much-needed vacation! But yes, as a matter of fact, I recently created a video that goes into quite a bit of detail about how to eat beans and manage the gas ity can cause! So you might enjoy watching my video at link for the answers you are looking for. kzbin.info/www/bejne/rXephatnpNOcmrMsi=T9U86rcaAiZJ1anO

[@lorieann4748]

Great video.

[@mediterraneanminutes]

Thank you very much, Lorie Ann! I appreciate that you took the time to send a note. Cheers, Caroline

[@pmarlowe1638]

Such great information! Thanks so much! I’m saving this for future referral! What are your thoughts on kombucha?

[@mediterraneanminutes]

Hi P! nice to hear from you again. Kombucha? I know it’s really good for you but I just can’t seem to enjoy it... a little too funky for me. If you do, more power to you! Good luck trying it out… every once in a while, I give it another go, but at this point, it’s still no go for me! Cheers, Caroline

[@pmarlowe1638]

@@mediterraneanminutes I make my own & add a dash of pure cranberry juice. I’ve grown to enjoy it as my afternoon “cocktail.” 😜

[@mediterraneanminutes]

@@pmarlowe1638 Ok, what an interesting idea. Next tme I get brave at the Chinese market and buy some, I’ll have to give it a try. Sounds delish.

[@shoppingmom6]

Can i use feta cheese or another cheese instead of goat cheese.?

[@mediterraneanminutes]

Sure, the important reason goat cheese is suggested is that its fermented value provides good probiotics, feta is an excellent choice as well!

[@melissaandrews1603]

Right now, I’m enjoying cottage cheese with pineapple!

[@mediterraneanminutes]

@@melissaandrews1603 Hey, one of our favorites too. Such a good combo!

[@melissaandrews1603]

@@mediterraneanminutes your videos and pdfs have been a divine intervention for me. Thank you so much! I used to follow the keto diet. It worked great! I lost a lot of weight. But, after a year or so I felt so deprived. Meat and non-starch vegetables. There was only so many ways I could eat them. And I started “cheating” with cookies and cakes. And I gained most of my weight back. But, since starting the Mediterranean way of eating I don’t feel so deprived. I get to eat fruit, again! And whole grain bread! It’s been too long since I’ve actually been able to eat a sandwich and still feel like it’s healthy. I greatly appreciate the time and effort you’ve put in to making all these wonderful videos and downloadable documents. Thank you from the very bottom of my heart.

[@mediterraneanminutes]

@@melissaandrews1603 So nice of you to send me such a supportive message. I’m really glad I could help in a small way. Keep it up! Sounds like you are on a very good path! Cheers, Caroline

[@romeliaarmstrong6143]

Mediterranean lady ❤ I think I'm going to try the turkey chili

[@1joannemarie]

Your snacks look great, and I love cheese and yogurt...but my tummy does not. Even the low lactose/A2 dairy does not work for me these days :-(

[@mediterraneanminutes]

Thanks, Joanne, for sending along a note. I’m sorry to hear you’re having tummy troubles. It seems like more and more people are reporting those kinds of issues. Maybe you can try eliminating all dairy for a while and gradually reintroducing it to see if your gut can adjust gradually to a few FODMAPs? Good luck with it! Cheers, Caroline

[@cleanqueen75]

Yes cheese and yogurt gases me up. My husband won’t be in the same room with me! Cauliflower gives me too much gas too.

[@0122Tamara]

Why does no one talk about prunes? Or Plums

[@mediterraneanminutes]

That’s a good question and there’s no good answer. I agree it’s pretty curious. We grow them and eat them every season. I even make plum jam because we have so many. Maybe the history of being tagged as a diuretic?? But they are just as good for you as other fruits so go for it! Cheers, Caroline

[@cleanqueen75]

Cottage cheese gases me up!

[@mediterraneanminutes]

Hmmm, sorry to hear it but hopefully there are a few other options for you in this list! Cheers, Caroline

[@ceciliawilson7694]

This is all great...but it's a shame that u have your give all your fav foods up to nurse a bloated stomach ughhhh 😢

[@mediterraneanminutes]

Well, hopefully, not all of them, these are ust a few ideas to help set things straight! And remember, there are no foods off limits (except mostly of course for highly processed foods). Little by little! Cheers, Caroline

[@marladaniel1789]

Cottage cheese is to salty

[@mediterraneanminutes]

I guess it depends on the brand but another option would be to make your own "cottage-cheese" like product by draining some of the liquid from yogurt... similar to labneh! Cheers, Caroline

[@darlenebrown3993]

Funny when I seen this. I was feeling bloated The first snack you mentioned was cottage cheese. I forgot I had some. Ate some with some peaches. I take a very strong probiotic because unfortunately when I was 27 I got ulcerative colitis. 29 I had to have the whole large removed. I have a J pouch. So with live with chronic diarrhea and been dealing with a lot of inflammation in my small intestine for many years. The VISBIOME probiotic is the strongest one for this type of issue. Expensive, but it amazingly keep the inflammation down, most gone. It’s on line and I take the double strength, 900 billion. I do have to have colonoscopy once a year if flared up. My Dr. told me to do the Mediterranean diet. It help but if I eat too much fiber it sends me to the restroom a lot because large is gone. Husband is on it as well. We are both 60 now. He is having bad problems with his liver. He has recently been diagnosed with MASH/NASH. Exercise and staying away from any thing processed, bad sugar of any kind except natural. Can’t have dark chocolate for now. Liver has to improve. This was caused mainly by medications. He too was recommended to go on this diet and stay.

[@mediterraneanminutes]

Thanks for sharing your health history, Darlene. My best friend has suffered from similar problems for over 50 years so I can relate in a small way. I hope this way of eating helps you. Cheers, Caroline