Bottom Line: The Explore Cuisine Organic Chickpea Spaghetti might be one of the top kinds of pasta for those on the Mediterranean diet. Beans play an important role in the Mediterranean diet. Protein: 5 g. Instructions. Protein from legumes (legumes, beans and peas), seafood (ideally twice a week), poultry, eggs and Greek yogurt. Mash roughly with a potato masher. Per slice: 100 calories, 2. Wonderful Pistachios Roasted and Salted Pistachios,1. By Kristen Stewart October 25, 2023. The Mediterranean diet is even endorsed by the American Heart Association, as “this style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol, and high blood pressure. Here's a look at the recommended servings from each food group for a 2,000-calorie-a-day DASH diet: Grains: 6 to 8 servings a day. Serving: 1 slice Cal 110, Carb 22g, Fiber 5g. Nuts are good for the brain, and are rich sources of vitamin E, B vitamins, healthy fats, as well as minerals (such as magnesium, potassium and calcium). View Recipe. Here, you'll find easy authentic mezze dishes from the BEST homemade hummus, to falafel, Tahini Sauce, Greek Tztaziki, Tabouli , Keftedes, and more! Reset. Just avoid processed grains like white bread. Fruit: Three servings of fruit per day. 2. Place the breaded salmon patties on the lined sheet pan. Use salt sparingly. This diet is based on healthy whole foods and includes very few processed foods. Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado. Oily varieties of fish such as sardines and mackerel. Swap Beef for Salmon. Pair this cool cucumber yogurt salad with your favorite summer recipes. The caramelized onion and rosemary topping make this bread beyond delicious. hard or plain rolls. 45g carbohydrates. Whether you're on the Mediterranean diet or just love carbs, experts share the healthiest bread to eat (and which ones you should avoid). A serving of fruit is about 1 medium sized piece of whole fruit or 1/2 cup fresh, frozen or canned. The Ezekiel 4:9 line includes a variety of bread, including buns and tortilla wraps too. Cover and reduce the heat to medium-low. Begin combining the wet ingredients. 3. Breads in the Mediterranean are made with a. The Healthiest Sprouted Grain or Flax Breads. Consume the salad immediately. (2017). Sourdough was also known as friendship bread when I was growing up. Breads in the Mediterranean are made with a. Franz Gluten Free Mountain White Bread. For extra calories, add another egg. Oat bread made from oats and whole-grain flour boasts the fiber beta-glucan, which may help lower cholesterol and has been linked to a number of health benefits. Bake at 450 degrees for 15 minutes. Berlin Bakery Sourdough Spelt Bread. Schar Breads Deli-Style Bread *. Poultry: Consume moderate portions of poultry – like chicken and turkey – daily to weekly. Whole-wheat flour is much heartier than all-purpose flour and produces denser baked goods with a more robust flavor. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or. In general, if you follow a Mediterranean Diet, you’ll eat: Lots of vegetables, fruit, beans, lentils and nuts. Two: Adding the red wine vinegar and tossing before adding the olive oil allows the salad to soak up the vinegar instead of being made water-proof by adding oil first. Every slice of tasty bread is pillowy, light,. Add the pumpkin puree, Greek yogurt, Mascarpone, vanilla extract, spices, and brown sugar in a large bowl. Run the processor for a few seconds then add the salt, pepper, cumin, cayenne pepper (optional) and a pinch of sugar; blend. Kick refined grains to the curb. Beet and Walnut Hummus. Finely chop the sun-dried tomatoes and olives. The number of servings depends on daily calorie needs. Drizzle in the olive oil from the top opening of the food processor while everything is blending. 3K. Per 1 tortilla: 110 calories, 6 g fat (2 g saturated fat), 500 mg sodium, 30 g carbs (25 g fiber, 0 g sugar), 9 g protein. Instructions. Skillet Gnocchi with Shrimp & Asparagus. Using clean hands, mix or knead until the meat mixture is well combined. 100% rye breads are the way to go, as most rye breads can still be made of a combination of wheat and rye flour. Whole grain bread is also high in vitamins and minerals such as zinc, magnesium, and potassium. Fat: 2 grams. The 4 Types of Bread the Longest-Living People on the Planet Eat Every Day. Brand. In a large mixing bowl, combine together the dry ingredients using a fork or whisk. Try to add several servings of higher-fiber foods at each meal. U. The five Blue Zones, which represent the regions of the. You can likely find all of these at your local store, and Trader Joe's always has new and exciting hummus varieties like buffalo, roasted garlic, Mediterranean or eggplant. 17 / 20. Conclusion. Combine the flour, yeast, salt, and both types of olives together in a stand mixer with a dough hook. capers, pitted ripe olives, whole wheat bread, green onions, roasted red peppers and 2 more Mediterranean Risotto Lolibox onion, coriander, risotto rice, eggplant, olive oil, tajine spice mix and 3 moreMediterranean Couscous Stuffed Peppers. 29, 2021, at 7:00 a. The study in multiple instances even claim a Mediterranean diet is healthier for X health issue than diets that include the regular consumption of red meat and therefore argue that a Mediterranean diet is the healthiest, this is flawed logic as there are more diets out there that exclude red meat as well so to make the assertion that the. Yes, bread contains carbohydrates, but like all carbs, they can be part of a healthy diet (unless you have an actual allergy to wheat or gluten, in which. White. Parmesan, cottage cheese and goat cheese are also great choices due to their nutritional benefits. Set it aside overnight so at least 8 hours. If you are using hard bread, you can leave it unstrained. Learn how to make the perfect mezze platter. The foundation of bread can be traced back to the Fertile Crescent where the techniques and practice spread and evolved throughout the Mediterranean. Greek yogurt is cultured with a starter culture and has thicker, creamier texture. Isadora Baum. Serving size: 2 Tbsp (32 grams) Nutrition stats per serving: Calories: 190, Total fat: 16 g, Saturated fat: 3 g. Berman said this lunch brings together many of the principles of the Mediterranean Diet. Eat nuts or fresh fruit instead of sweets for dessert. 6) Much like white bread, white pita is generally drained of all the good nutrition. 100% whole-wheat bread; Herbs; Spices; A glass of red wine with meals (no more than one glass for women, two glasses for men). snack, and have ¼ cup unsalted dry-roasted almonds for evening snack. Two: Bake at 400 F / 200 C for about 10 minutes, or until the flatbread is golden brown and the toppings are cooked. Nuts, including peanuts. Whole grains like quinoa, oats, millet and farro, plus pasta (whether refined or. Snack Dried apricots and walnuts. Specifically on a Mediterranean diet, bread is allowed and is encouraged to be eaten often. 8g. Wholegrain is a healthy choice, even for those simply maintaining their weight loss. You can likely find all of these at your local store, and Trader Joe's always has new and exciting hummus varieties like buffalo, roasted garlic, Mediterranean or eggplant. 3 Whole Grains in the Mediterranean Diet. The Mayo Clinic Diet Mediterranean meal plan is a 6-week meal plan that includes delicious recipes featuring fish, nuts, legumes and unlimited vegetables and fruits. Brûléed Ricotta. The study found that eating a Mediterranean-style diet saved a family of four $28 per week, adding up to a savings of $1,456 per year, when compared to the typical Western diet. Per slice: 100 calories, 2. A slice of sourdough bread made with enriched flour provides 15% of your daily need for folic acid and 7% of your iron needs, nutrients that are particularly important before and during pregnancy. Make the labneh spread. You could also stop by the bakery for a fresh sourdough loaf or bake your own. Eating yogurt and cheese every day, or at least a few times a week, is a key feature of the Mediterranean diet. Alvarado St. Greek Yogurt with Mixed Berries Parfait*. 4, 2022, at 8:30 a. Beans, legumes and pulses. Barley. Brown Bread. S. Fat: 2. Use sourdough instead of yeast as it may be easier on the digestive system. saltines. Bear Naked offers a wide variety of better-for-you granolas, and this lower-sugar option is one of their fan favorites. Beans and legumes, such as black beans, white beans, soybeans, lentils, and garbanzos — aim for 1 cup per day. The Mediterranean diet focuses on whole varieties only, reducing your risk of stroke, diabetes, heart disease and . Trader Joe's. For example, vitamin C enhances the absorption of iron; and vitamin D enhances the absorption of calcium. Bake on the center rack of your oven heated to 375°F for about 15 minutes. Refined grains. Here’s how to make banana bread: Get ready. Chicken with Tomato-Balsamic Pan Sauce. Kristina Lopez. So much flavor! And it comes together in less than 20 minutes. While avocado is still a healthy source of fat, it also contains other nutrients like fiber and vitamins. Olive oil is also a key component of the Mediterranean diet, which is ranked No. Also, de-shelling the pistachios slows down my snacking an allows me to be more aware of when I’m full. Feta, brie, chevre, parmesan, ricotta, manchengo, haloumi and labneh are some healthy options, and there’s no end to the dishes you can add cheese to. Pour ½ cup extra virgin olive oil and the sherry vinegar. Best for a plant-based diet: PLANTSTRONG by Engine 2. Instructions. 2019 is the year of the Mediterranean diet, named the best diet of the new year by experts. Per slice (51 grams): 120 calories, 1. The Ornish. Diet-Friendly Sandwiches. This diet includes a variety of delicious and nutritious foods, including fruits, vegetables, whole grains, legumes, seafood, olive oil, and more. The Mediterranean diet was developed in the 1960s to reduce heart disease and associated ailments. The University of Wisconsin recommends one to three servings of dairy per day, and four to six servings of whole grains per day. Credit: Lauren Volo. Is Bread Allowed. . Season with a generous pinch of salt and pepper. "Dave's Killer Bread Powerseed Bread is packed with protein and fiber, which together can aid weight loss. Let it stand for 5-10 minutes. Each week, have fish, poultry, beans, legumes and eggs. With its tangy bite, it's perfect for a Tomato & Smoked Mozzarella Sandwich. Seeded Bread. This speedy dish features chickpeas fried with cracked coriander, cumin, and slivers of garlic until golden and crisp, plus soft scrambled eggs with wilted greens and scallions woven throughout. The Mediterranean diet is an eating plan that emphasizes eating fruits, vegetables, whole grains, nuts, and seeds. Bread; What Kind of Bread Can You Eat on the Mediterranean Diet? This Dietitian-Approved Diet Puts Bread Back on Your Plate, but You'll Need to Shop WiselyThe best whole grain bread for mediterranean diet is a bread that is made with whole wheat flour, rye flour, oat flour, or a combination of these flours. Weight loss is linked to spices such as ginger, cinnamon and tumeric (to name a few). Fish and seafood. Starchy options like potatoes can be enjoyed in moderation on a Mediterranean diet. PER 2 tablespoons: 70 calories, 5 g fat (1 g saturated, 0 g trans fat), 130 mg sodium, 4 g carbs (2 g fiber, 0 g sugar), 2 g protein. This is a bit like a Mediterranean take on crême brûlée. Lean meats, fish, tofu, or tempeh. Laura Scudder's All Natural Old Fashioned Peanut Butter. Add whole-grain bread or other whole grains to the meal. Buttery, sweet pine nuts are a staple of Italian cooking. Schar Breads Hamburger Buns *. Whole-Wheat Flour. Nuts — aim for around 2 ounces (oz) of a variety of nuts every day. Bread made from whole grains such as buckwheat, rye, oats, flax, millet, barley, etc. 3. It is a high-fiber diet, rich in produce and nuts. The Fast 800 is a combination of intermittent fasting and a Mediterranean-style eating plan, with optional meal replacement shakes. Remove the crust from the oven and reduce the temperature to 400. Calcium. Hummus—made with pureed chickpeas, tahini, olive oil, and garlic—is a staple dish in the Mediterranean diet. The main steps to follow the diet include: Each day, eat vegetables, fruits, whole grains and plant-based fats. 4. The bread is typically baked in a brick oven, and it is often eaten with olives, cheese, and other Mediterranean foods. Fish and poultry feature more often than red meat. S. Finish: Top this delicious. Whole grain bread is more nutritionally dense than white bread, so is a better choice generally, but as long as your white bread doesn't have added sugar you are not offending the Mediterranean Gods by eating it. Not eating enough protein is a. 2 cups mixed greens (12 calories) 1/2 avocado, sliced (120 calories) 1 serving Garlic-Dijon Vinaigrette (38 calories) Meal-Prep Tip: Reserve leftover Vegetarian Spring Egg Casserole to have for dinner tomorrow night. 1g. The Mediterranean diet is an eating pattern modeled after the dietary habits of people living around the Mediterranean Sea. Extra-virgin olive oil: At least 1 tablespoon per day, but no more than 4 tablespoons per day. Rise and Puff's Organic Gourmet Tortillas contain just organic wheat flour, water, organic avocado oil, and salt. Measure out the flour in a large bowl. Bake the bread on a 11" x 17" jellyroll pan or a cookie sheet. 16: White Pita (14. Consume no more than 2 eggs a week. Bring to the boil, then simmer, uncovered, for 10 minutes. Rye. Yogurt and Honey Olive Oil Cake. Rye bread is a high-fiber food that is also satisfying. 0. Young. Beat sugar and butter (or coconut oil) in a bowl with an electric mixer on medium-high until well combined. Add 1 box chicken broth and the chickpeas. Cholesterol: 0mg. Pickles are high in sodium, though. "On a sandwich, I love that it gives me 20 grams before I even add my fillings," says Caroline Thomason, RD CDCES. With four flavor options, you won’t be able to tell the difference. Divide the pumpkin parfait mixture in small cups or mason jars. A study in Spain showed that a Mediterranean diet high in olive oil, low in red meat can be beneficial to heart health. The Mediterranean diet, with its emphasis on fresh vegetables and fruit, whole grains, legumes, olive oil and fish, provides an array of health benefits, research suggests. Equii. Starchy options like potatoes can be enjoyed in moderation on a Mediterranean diet. Whole grain breads, sourdough bread, pita bread, whole wheat tortillas, and rye bread are all good choices on the Mediterranean diet. Nuts and seeds, which offer all three macros—fat, protein, and carbs. Beans are also a good protein source; Tangney suggests having them three times a week. The bread is so delicious you could. With only 80 calories, 5 grams of protein and 3 grams of fiber per slice, this bread has pretty impressive nutrition. However, the taste is a little bland. Yum!Bread is a staple food in the Mediterranean diet. The Mediterranean diet is regarded as one of the world’s healthiest dietary patterns. 5 g fat (0 g saturated fat), 0 mg sodium, 21 g carbs (3 g fiber, 3 g sugar), 3 g protein. When making. Calories: 90. Potassium: 81mg. Get the plan: How to Prep a Week of Mediterranean Meals in 2 Hours. Greek yogurt. Trader Joe's Garlic Hummus. This means chowing down on whole-grain bread and pasta, whole-grain cereals, rice and legumes at. Bakery – All varieties except their Cinnamon Raisin bread. 99, Thrivemarket. Fresh, satisfying ingredients that won’t put you in a post-meal coma — another benefit of eating Mediterranean-style foods. Rye bread is a high-fiber food that is also satisfying. Sourdough bread is also an excellent source of antioxidants. Greek Omelette with Zucchini and Mint (Crete) A light and delicious Mediterranean omelette by cookbook author and Crete native, Koula Barydakis. Mediterranean diet and prevention of chronic diseases. 3. Pumpernickel. Make the salmon patties: Spread the bread crumbs on a plate. Studies have shown that antioxidants like the peptides found in sourdough can lower the. In a large mixing bowl, whisk together ⅓ cup of olive oil and ½ cup of honey. Fish helps lower triglycerides and blood pressure. Toast the bread and rub some garlic on it. Eat: 2-3 servings a week. All the world’s nations and cities are of course unique, each from the other. The portfolio diet is a dietary pattern that can help to lower LDL cholesterol and the risk for heart disease. Take dough ball and put on lightly floured cutting board or counter and divide in 8 smaller balls. Fact: If you're creating meals out of beans or lentils as your main source of protein, and sticking with mostly plants and whole grains, then the Mediterranean diet is less expensive than serving dishes of packaged or processed foods. Lentil. It is a salty, crumbly cheese that has a tangy flavor and can be used to add zest to salads, pastas, pizzas, pies and more. In a small bowl, combine chickpeas with olive oil, basil, garlic powder, ¼ teaspoon salt, and ⅛ teaspoon pepper. Nutrition info per slice: 120 cal, 3 g pro, 26 g. All Natural Whole Grain Bread. Prepare 1 batch of Lemon Dill Hummus or use your favorite flavored hummus. Next, add the juice of one lemon, 2 teaspoons of white wine vinegar and ⅓ cup of extra virgin olive oil. Beans and legumes. When it comes to bread, there are several options that are particularly well-suited for a Mediterranean diet. 30 of 30. Fiber: 2g. I was born and raised in the Mediterranean cosmopolitan city of Port Said, Egypt. Add diced and sliced toppings. Sprouted Sourdough is made with sprouted whole-wheat berries and has only 15 grams of carbs per slice. Whisk flour, baking powder, cinnamon, salt and baking soda in a medium bowl. Read on for the details and how to make it at home. You’ll have a glob of dough. ”. 3 kilos). Here is an example of a 7-day Mediterranean diet meal plan: Day 1. Pepperidge Farm Light Style 100% Whole Wheat (45 calories, 9 grams carbs, and 2 grams fiber per slice) Weight Watchers 100% Whole Wheat (90 calories, 20 grams carbs, and 4 grams fiber for two slices) ThinSlim ZeroCarb Plain (45 calories, 7 grams carbs, and 7 grams of fiber per slice) Ezekial Genesis 1:29 Sprouted Whole Grain and Seed (80. Bagels from local bagel shops and bagel chain retailers such as Noah's, Einstein Brothers, Dunkin' Donuts, Manhattan, Brueggers, Starbucks, Tim Hortons, Au Bon Pain, Great Harvest (etc) are typically vegan, just avoid the egg bagels or anything with cheese on it. Try this traditional Lebanese fattoush salad with toasted pita chips. 1 on U. Sodium: 187 mg. It is used for all roasting, frying and sautéing. Equii. Check out these taste-tested, dietitian-approved breads for diabetes. While just one slice of Dave's Killer contains 17 percent of your daily value of fiber and a solid. Per 1/4 cup serving: 100 calories, 1. View full post on Pinterest. Herbs and spices. It needs some sauce for taste. Spoon the tomato on the bread. Make sure there is no dry flour left in the bowl before adding all of the water. Authentic Tzatziki -Greek Garlic Yogurt Dip. Here are the top Mediterranean diet foods to eat more of to help balance your blood-sugar levels. Potassium: 81mg. Carbohydrates: 32 grams. Add the feta cheese, olives, sliced onions, and lettuce to a large bowl. If use a Kitchen Aid mixer with a bowl and dough hook, that will make your bread making life easy. Season with kosher salt and black pepper, and mix well to combine. Saturated and trans fats can raise LDL ("bad") cholesterol if eaten in excess over. By including these types of pasta in your meals, you can enjoy delicious dishes. 3. Mediterranean Diet Food List. Drain the tuna and place it in a medium bowl: mash it lightly with a fork. Since many fruits and vegetables, beans, pasta, dairy foods and nuts have a low GI [27,43], the Mediterranean traditional diet with sourdough wholemeal bread can be qualified as a low GI diet. Some of the unhealthy dietary practices to watch out for include a high intake. Seeded Bread 5. It is the main dish of the Italian tradition that you can not give up even on a diet. Serve this easy chicken breast recipe with whole-wheat spaghetti or crusty bread to sop up the sauce. Strain the tomato if the tomato is too liquidy it may make the bread soggy. A Mediterranean dietary pattern is abundant in vegetables, fruits, wholegrains, legumes, nuts and extra virgin olive oil. The Essential Baking Company Take & Bake Sourdough Bread *. 5 g fat (0 g saturated fat), 210 mg sodium, 16g carbs ( <1g fiber, 2g sugar), 10g protein. Once you get that bread. Brush a sheet pan lightly with olive oil and arrange 4 slices of bread in it. Sprouted-Grain Bread 2. One slice is often enough if you're eating quality nutrition-packed bread. Add the flour, yeast and salt to a mixing bowl. Once you get that bread. Per 2 TBSP: 170 calories, 15 g fat (1 g saturated fat), 55 mg sodium, 6 carbs (3 fiber, 1 g sugar), 6 g protein. But for this Mediterranean girl, there is room for. The Best Bread For Gut Health, According to a Gastroenterologist. Whole grains like barley and farro. White Rice Nutrition. Credit: From Left to Right: Joe Lingeman, Ghazalle Badiozamani, Kristin Teig, Lauren Volo, Joe Lingeman. From those earliest recipes Middle Eastern flatbreads like Pita, gluten-free Farinata (socca), Turkish Simit, and Italian Focaccia were born. The traditional Mediterranean Diet is a high fat diet (and yet they have the lowest heart disease rates in the world). Fruits, veggies, and beans help keep arteries clear. The olive oil -a traditional staple of the Mediterranean diet and one of its most delicious, as well as health-promoting components- boosts flavor, adds moisture and volume to the bread. In a skillet: Preheat a dry skillet to medium low. Add beans and mix until covered with the olive oil. Rosemary and Caramelized Onion Focaccia. Bring the mixture to a simmer. Sale Product on sale BakeMaster - Non-Stick Rectangular Silicone Bread Pan £12. 5 Ounce, Pack of 24. Mediterranean Salmon Salad – make it in no time using cooked salmon, roasted red peppers, feta cheese and arugula! 6. Quality Extra-virgin olive oil. Below is a review of some of the best bread on mediterranean diet together with their extra features and functions. Best: Big Spoon Roasters. Here's the nutrition breakdown for 1 cup of cooked long-grain enriched white rice : 205 calories. Avocado slices on whole-grain crackers. It isn't nutritional. This meal plan tastes great, promotes heart health, and provides an opportunity to eat more plant. The 9 Best Canned Tuna Brands, Tested by EatingWell Dietitians & Editors. The exact nutritional profile of sourdough bread depends on the type of flour used to make it. Stir until all chickpeas are coated. Divide the chilled salmon mixture into 4 equal portions and form into 1-inch thick patties. M. Option B: Whole wheat toast with avocado, hummus and chia seeds. Once you get that bread. Ezekiel bread is a favorite because it is made with sprouted grains and no added sugars. In addition to their keto bread, they also carry soft sandwich bread, simple white bread, sourdough bread, 7 nut & seed bread, cinnamon raisin bread, and even cheese bread, per their website. Westend61/Getty Images. It is versatile that you can enjoy it with different types of palaman. According to the principles of the Mediterranean diet, in fact, 55-60% of the total daily calories must be provided by complex carbohydrates, starches contained mainly in the cereals from which pasta flours are obtained. Dietary fiber. Schar Breads Deli-Style Bread *. Flax bread. Instructions. The CDC reported that the vast majority of Americans (about 90%) don’t get enough fruits and vegetables in their diets. This salad from. Whole grain bread is more nutritionally dense than white bread, so is a better choice generally, but as long as your white bread doesn't have added sugar you are not offending the Mediterranean Gods by eating it. Snack on Nuts. Dust your table with flour and dump the dough out of the bowl and knead into a ball shape. Anti-Inflammatory Diet for Lyme Disease. Stir in the chickpeas and cook briefly. Myth 2: If one glass of wine is good. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Heat 3 tablespoons olive oil in a large pot over medium-high heat until shimmering. Each week, have fish, poultry, beans, legumes and eggs. Pane carasau, Sardinia, Italy. Durum wheat semolina pasta. Consume a handful of raw nuts every day as a healthy replacement for processed snacks. Fresh mint and zucchini – yum! Greek Omelette with Zucchini and Mint (Crete) 6. Nuts, seeds, and legumes. Mix until everything is well combined. Fresh vegetables, such as broccoli and lettuce. Washington, D. It may aid in weight loss. M. Plentils Garlic and Parmesan Lentil Chips. Top 5 Healthiest Bread Options 1. Whole-wheat sourdough bread (United States): A low FODMAP serving for wholemeal sourdough bread is 2 slices or 97 grams, per the Monash FODMAP App. We spent several hours searching the internet for best bread on mediterranean diet, reading reviews, and drawing on our own personal experiences to compile our list of the top 8 best bread on mediterranean diet now available on the market. Eat Veggies All Day Long. English Muffins. Legumes are another key staple of the Mediterranean diet and chickpeas make a delicious, fiber-rich snack. 1. Also place a sheet of parchment paper (about the size of your baking sheet) on a flat work space. Carbs are often high on the list of foods people like to limit in their diets, and bread might be on the top of the anti-carb list. Vegetables: 4 to 5 servings a day. For a panini press: Add the sandwich and cook according to the manufacturer's instructions until golden and cheese is melted, about 3 to 5 minutes.