Top 3 Diets of 2019 with Primo Oils and Vinegars

Flavor Your Diet with Primo Oils and Vinegars

Happy New Year! If you’re anything like 62 million* other Americans starting a healthier diet is high on your list of 2019 new years resolutions. If you’re anything like us, and considering you’re reading a blog on a foodie website you are, there’s no diet in the world that you’ll stick to if you’re not allowed healthy, savory, sweet and delicious food options as a part of that diet.

Primo Oils is Here to Help You Stick to Your Diet

Our flavored Olive Oils and Vinegars are the best way to add flavor and variety to a restrictive diet. We’re going to look at the top 3 diet choices of 2019, according to Health.com, and share some recipes and Olive Oil and Vinegar flavors that will help you stick to that diet and add a burst of flavor without a burst of calories.

Diet #1: The Meditteranean Diet

The Skinny

The Meditteranean Diet is the number one diet in the nation. It’s popular because of the wide variety of foods available to eat and incredible health benefits. Olives and Olive Oils are some of the healthy fats available in this diet. The Meditteranean Diet recommends four to six servings of healthy fats every day.

Primo Oils to the Rescue

There are so many ways Primo Oilive Oils and Vinegars can add flavor to your Meditteranean Diet! Our Olive Oils satisfy your healthy fat requirement in this diet and a teaspoon of any as a salad dressing counts as one serving of a healthy fat. Our favorite olive oils to use in a dressing are the Mushroom Sage Olive Oil, Herbs de Provence Olive Oil and Garlic Olive Oil.

We have several recipes that work well on this diet and more available all the time. We all love to cook here at Primo and are happy to help you discover new-to-you recipes that will work for your diet. Some of our favorites that fit within the Meditteranean Diet are our Shaved Fennel Salad,

A great way to “food-prep” for the week is to make our Italian Chicken on a Sunday and then use this flavorful chicken in salads, sandwiches and brown rice or quinoa bowls for lunch. We also love our Wild Smoked Salmon and can use pita bread or homemade pita chips instead of the crostini’s.

Diet #2 The DASH Diet

(which stands for Dietary Approach to Stopping Hypertension)

The Skinny

The DASH Diet started as a way for people to reduce their blood pressure but became a success because of the positive side effects of the diet; weight loss and prevention for an array of chronic diseases like osteoporosis, heart disease, stroke and diabetes. The downside of the diet is its severe restriction on sodium intake. Most American’s consume an average of 3500 mg of sodium a day. The DASH Diet’s goal is to cut this in half with the more restricted version topping you off at 1500 mg of sodium a day.

Primo Oils to the Rescue

There’s only about 4 mg of sodium in a tablespoon of balsamic vinegar and ZERO in olive oil. This makes our flavored Olive Oils and Balsmic Vinegars the best way to add flavor to your DASH Diet without upping your sodium intake. Our Summer Linguine with Shrimp recipe is a perfect meal for the DASH Diet. Just substitute zoodles or spaghetti squash for the linguine and you’ll have a delicious low-sodium, heart-healthy meal.

Pre-mixed store-bought salad dressings and marinades can be another culprit of high sodium intake. We recommend switching your regular store-bought dressings and marinades for Primo options. Here’s a list of some of our favorite Olive Oil and Balsamic Vinegar combinations.

 

Diet #3: The Flexitarian Diet

The Skinny

The Flexitarian Diet is a way to cut your meat consumption in half. The goal of the Flexitarian Diet is to have 5 meatless dinners each week and to switch out some of your breakfast and lunch go-to’s with meatless options. The Flexitarian Diet encourages eating legumes, extra veggies and tofu.

Primo Oils to the Rescue

Our Olive Oils and Vinegars are the perfect way to dress up a plate of veggies. And don’t worry that you’ll be stuck eating salads all day. We love using the Cinnamon-Pear Balsamic Roasted Sweet Potatoes or Vegetables de Provence over some quinoa or brown rice. These make great make-ahead and take lunch options.

For dinner try our Balsamic Vinegar Grilled Eggplant. Eggplant is a very substantive vegetable and the balsamic gives it a fun tang. You could try switching up the balsamic on the recipe too. We suggest trying our Neapolitan Herb or Pomegranate Balsamic on this dish.

To Your Health!

Whatever your new year’s resolutions are we hope that they include spending some time in the kitchen. Home cooked meals are the best way to keep yourself and your family healthy.

 

* Link to 2017 New Year’s Resolutions: The Most Popular and How To Stick to Them

 

Serrano Chicken Stir Fry

Chicken again? This isn’t your ordinary chicken recipe! The addition of our Serrano Honey Vinegar will make this a recipe you reach for again and again!

Serrano Chicken Stir Fry

  • 2 medium sized chicken breasts, cut into 1 inch cubes
  • 1 red bell pepper, cut into 1 inch cubes
  • 1 medium sized red onion, cut into 1 inch cubes
  • ½ pound of White or Crimini mushrooms, quartered
  • 1 broccoli crown, cut into flowerets
  • 2 cloves fresh garlic, chopped
  • 2 tablespoons Primo Garlic Extra Virgin Olive Oil
  • ½ cup Primo Serrano Honey Vinegar
  • Crunchy Chow Mein Noodles
  • Note: To add more “heat” to this dish, sauté the chicken and vegetables in Primo Harissa Extra Virgin Olive Oil.

Preparation: Sauté chicken in Primo Garlic Extra Virgin Olive Oil until done and set aside in a bowl.  Add the broccoli, onions and red bell peppers to the pan and sauté until warmed through, yet still crunchy.  Place cooked chicken back into the pan and add the Primo Serrano Honey Vinegar.  Cook, while stirring, until all the ingredients are coated and the chicken is heated.  Serve alone, over rice or chow mein noodles.

Preparation of Rice

Ingredients:

  • 1 cup uncooked white rice
  • 1 tablespoon Primo Garlic Extra Virgin Olive Oil
  • 1 ¾ cups liquid, water or chicken stock

Preparation:

Heat Primo Garlic Extra Virgin Olive Oil in a small sauce pan on medium heat.  Pour rice into pan and sauté rice until translucent [about 5 minutes].  Then add the liquid and cook rice for about 20 minutes.  Remove from heat and let rest until the remainder of the dish is ready.

Serves 4

Recipe: Poulet Grand-Mère

Poulet Grand-Mère

Primo Recipe of the Month

This is a tasty, simple recipe that makes a great weeknight dinner while being easy on the pocketbook.  The olive oil mingles with white wine to make divine pan juice perfectly suited for dipping crusty french bread in.  It’s also lovely served over pasta, rice or quinoa.

Ingredients

1 whole free range chicken split in half
2 pounds small new potatoes
1 pound of whole cremini mushrooms
2 large carrots roughly chopped in to 1/2″ pieces
2 onions peeled and cut in to wedges about 1 inch at the thickest part
10 cloves of garlic
1 1/2 cup of white wine
1/2 cup high-polyphenol Primo Frantoio Verde extra virgin olive oil
4″ sprig of fresh rosemary
sea salt & fresh ground pepper to taste

Directions

Preheat the oven to 350. Thoroughly whisk the olive oil with the wine. In a 9″ x 13″ roasting pan, toss all of the prepared vegetables with half of the wine marinade and season liberally with salt and pepper. Sprinkle half the rosemary leaves over the vegetables.

Rinse and pat the chicken halves dry.  Position a roasting rack above the vegetables.  Place the chicken in a large bowl and pour the remaining wine-olive oil marinade over the chicken, being sure to coat all pieces thoroughly.  Season the chicken liberally with salt and pepper on both sides and arrange, skin side up on the rack above the vegetables.

Roast the chicken and vegetables for 45-60 minutes until the vegetables are tender and the largest pieces of chicken register an internal temperature of 165 degrees. Serve the amazing pan juices with a side of noodles, quinoa or rice and make sure you have plenty of crusty bread on hand to sop up the juices with. This is could also be a one dish meal.

Mandarin Chicken Salad

Mandarin Chicken Salad

2 scallions, sliced

6 tbsp PRIMO Piqual or Coratina EVOO

1/4 tsp. pepper

1/2 cup coarsely chopped pecans

2 cups diced (1/2 inch) cooked chicken

1 bunch watercress, tough stems removed

1-11 oz. can mandarin oranges, rinsed well, drained and chilled

2 tbsp PRIMO Tangerine Balsamic

Preheat oven to 325F. Spread out pecans on a small baking sheet. Bake for

10-15 minutes, until lightly toasted. In a salad bowl, combine chicken,

watercress, oranges, scallions and toasted pecans. Combine the oil and balsamic

with pepper and toss to coat.

Italian Chicken

Italian Chicken

2 tbsp PRIMO Tuscan Herb EVOO

2 tbsp lemon juice, or use PRIMO Fused Lemon EVOO

1 clove garlic, crushed

1/4 tsp dried oregano

1/8 tsp pepper

Mix all in a shallow dish. Add 4 pieces of chicken, turning to coat well.

Cover and refrigerate for 8-12 hours.  Remember to occasionally turn it over.

One hour before serving, heat oven to 450F. Line a baking

sheet with foil, and put chicken on it. Put pan in oven, reduce heat to 325F.

Bake 35-45 minutes.

Harissa Chicken

Harissa Chicken

2 boneless, skinless chicken breasts

Abour 2 oz cilantro

2 Tbsp PRIMO Harissa EVOO

1 garlic clove peeled and crushed

salt and pepper to taste

arugula to serve 2

¼ cup plain yogurt

Place the chicken breasts between two sheets of plastic wrap and flatten with a rolling pin to thickness of about ½ inch.

Finely chop 1 tsp of the cilantro and combine in a shallow bowl with, garlic, oil, salt, and pepper. Coat the chicken in this mixture and marinade about 15 minutes, turning once. Chop remaining cilantro and mix with yogurt. Set aside a few leaves for garnish.

Pre-heat a griddle pan or broiler until hot then cook the chicken for 3-4 minutes on each side or until browned and cooked through.

Mix about half the cilantro with the yogurt

Slice the chicken and serve with a salad of arugula leaves. Top with yogurt and garnish with remaining cilantro leaves.