Meri Raffetto

Article / Updated 02-26-2024

Springtime in the Mediterranean (March through May) brings warm weather and new crops such as brightly colored, pencil-thin asparagus; dark leafy greens; and artichokes. Nothing is quite like seeing these welcoming veggies lined up in the produce aisle or at the farmers' market after a long, cold winter. Here are some simple Mediterranean-inspired veggie dishes to go along perfectly with a spring meal. Roasted Grapes with Walnuts and Feta Preparation Time: 8 minutes Cook Time: 15 minutes Yield: 4 servings 1 pound red grapes, washed, dried and de-stemmed 2 tablespoons extra-virgin olive oil 1 tablespoon honey 2 tablespoons balsamic vinegar 1/4 cup walnuts 1/4 cup feta Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper and spread the grapes out evenly. In a small bowl, whisk the olive oil, honey, and vinegar and drizzle over the grapes to coat. Place the grapes in the oven and drop the heat to 400 degrees. Roast the grapes for 15 minutes. To serve, top the grapes with the walnuts and feta. PER SERVING: Calories 234 (From Fat 119); Fat 14g (Saturated 3g); Cholesterol 8mg; Sodium 91mg; Carbohydrate 28g (Dietary Fiber 2g); Protein 3g. Braised Artichokes Preparation Time: 25 minutes Cook Time: 23 minutes Yield: 6 servings 4 small artichokes 1 lemon 1/4 cup extra-virgin olive oil 1 leek 4 cloves garlic, sliced 1/4 cup mint or basil, chopped 1-1/2 cups chicken stock 1/2 cup white wine Salt to taste Using a sharp knife, cut off the tip of the artichoke stems and remove the artichokes' tough outer leaves. Cut a 1/2-inch piece off the top of each artichoke and trim any remaining thorns on the tips. Cut the artichokes in half. Place all the halves in a large bowl of water. To prevent browning, slice the lemon in half, squeeze the juice into the water, and place the lemon halves in the water as well. Using a spoon or paring knife, cut out the purple choke (not to be confused with the heart) in the center of the artichoke. Slice each artichoke half into 4 to 6 wedges and return them to the lemon water. In a Dutch oven, heat the olive oil over medium heat. Cut the leek into 1/4-inch slices, separate the rings, and rinse well to remove any sand. Add the leeks and garlic to the heated olive oil and sauté for 6 minutes. Drain the artichokes and pat dry. Add the mint and artichokes to the pan and continue to cook over low heat for 2 to 3 minutes. Pour in the stock. Bring the pot to a boil, reduce the heat to a simmer, and cover for 10 minutes. Stir in the white wine and simmer uncovered for 5 to 10 minutes or until tender. Season with salt and serve. PER SERVING: Calories 152 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 1mg; Sodium 113mg; Carbohydrate 12g (Dietary Fiber 5g); Protein 4g. You can save time by using frozen artichoke hearts rather than cutting them fresh. Just thaw them out and skip to Step 3. Leeks are grown in sandy soil, so rinsing fresh leeks well and separating the rings to remove all sandy debris is important. Grilled Fennel Preparation Time: 5 minutes Cook Time: 8 minutes Yield: 4 servings 2 fennel bulbs 1 tablespoon plus 1 tablespoon extra-virgin olive oil 1⁄8 teaspoon salt 1⁄8 teaspoon red pepper flakes 1 orange 1/4 cup raw almonds, chopped Heat a grill over medium-high heat. Cut the fennel bulbs in half, drizzle them with 1 tablespoon of the olive oil, and season with the salt and red pepper flakes. Grill the fennel for 4 to 6 minutes on each side. Using a sharp knife, cut the skin away from the orange, removing the white outer portion. Cut the orange in half; break it into segments. Toast the almonds in a skillet over medium heat for 3 to 4 minutes, stirring or tossing constantly to avoid burning. Sprinkle the almonds over the orange slices. Thinly slice the fennel and toss it with the orange slices and almonds. Drizzle with the remaining olive oil and serve. PER SERVING: Calories 169 (From Fat 103); Fat 11g (Saturated 1g); Cholesterol 0mg; Sodium 235mg; Carbohydrate 16g (Dietary Fiber 6g); Protein 4g. You can see how to cut fennel for this recipe here.

Article / Updated 01-02-2024

No matter what country you live in, nothing tastes as good as a perfectly cooked steak. Eat steak the Mediterranean way: smaller portion sizes and amazing fresh flavors and ingredients. Although the serving may be smaller, the taste quotient is just as high. You can make up for the smaller size by adding an amazing legume or vegetable dish. As you slow down and enjoy your steak, you see how living the Mediterranean lifestyle offers better health and more flavor than you may have experienced with your old recipes. Zesty Mediterranean Flank Steak Preparation time: 30 minutes, plus marinating time Cook Time: 20 minutes Yield: 6 servings Zest and juice of 1 lemon, plus 1 tablespoon juice 1 tablespoon fresh rosemary, minced 4 cloves garlic, minced 1/4 cup plus 1 tablespoon extra-virgin olive oil 1/4 teaspoon sea salt 2 pounds flank steak, trimmed of excess fat 2 avocados, cubed 2 tomatoes, cubed 1/4 cup parsley, chopped Salt and pepper to taste Whisk together the lemon juice (minus 1 tablespoon) and zest, rosemary, garlic, 1/4 cup of the olive oil, and the sea salt in a small bowl. Pour the mixture over the meat in a glass dish and flip the meat to coat; cover and marinate in the refrigerator for 2 to 12 hours. Heat the grill over medium-high heat. Combine the avocados, tomatoes, parsley, and remaining lemon juice and olive oil. Allow the flavors to blend at room temperature while the meat cooks. Grill the meat for 6 to 8 minutes until it reaches the desired doneness (3 to 4 minutes on one side and 2 minutes on the other). Remove the meat from the heat and cover with foil for at least 5 minutes before slicing. Slice the meat on the bias for serving. Season the tomato and avocado mixture with salt and pepper and divide evenly over each flank steak serving. PER SERVING: Calories 350 (From Fat 192); Fat 21g (Saturated 7g); Cholesterol 92mg; Sodium 191mg; Carbohydrate 8g (Dietary Fiber 4g); Protein 32g. Filet with Gremolata Preparation time: 15 minutes Cook Time: 16 minutes Yield: 4 servings Four 5-ounce filets of steak 1/2 teaspoon sea salt 1/2 teaspoon pepper 1⁄3 cup gremolata Season the meat with the salt and pepper and allow the meat to come to room temperature. Heat the grill over medium heat. Cook the filets for 4 to 6 minutes on each side or until they reach the desired doneness. Remove the meat from the heat and cover with foil for 5 minutes. Spoon the gremolata evenly over the top of each serving and serve. PER SERVING: Calories 361 (From Fat 234); Fat 26g (Saturated 7g); Cholesterol 88mg; Sodium 368mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 29g. You can find gremolatas with a variety of fresh herbs. Thyme, rosemary, oregano, and mint make great additions to this recipe.

Article / Updated 01-02-2024

The Mediterranean diet includes a specific balance of foods that's high in vitamins, minerals, and antioxidants and contains the perfect balance of fatty acids. Alas, you can't just eat your way to Mediterranean health. Living a healthy lifestyle means you have to look at all aspects of your life. Along with the food plan is a way of life that includes regular physical activity and time for rest, community, and fun; for the folks on the Mediterranean coast, this combination seems to have created that ever-elusive life balance. To tie all the Mediterranean diet and lifestyle concepts together, Oldways Preservation and Exchange Trust came up with the Mediterranean Food Guide Pyramid based on the dietary traditions of Crete, other parts of Greece, and southern Italy around 1960, when chronic diseases such as heart disease and cancer were low. As you can see, the focus is on eating a diet rich in vegetables, fruits, whole grains, legumes, and seafood; eating less meat; and choosing healthy fats such as olive oil. Note also the importance of fun activities, time shared with family and friends, and a passion for life. Focusing on healthy fats Although Mediterranean residents don't consume a lowfat diet, their dietary pattern is considered heart-healthy. How can that be? Not all fats are created equal. People in the Mediterranean consume more of the healthier types of fats (monounsaturated fats and polyunsaturated omega-3 fatty acids) and less of the omega-6 polyunsaturated fatty acids and saturated fats other cultures tend to overload on. Instead of focusing on total fat intake, these folks maintain a healthier ratio of these different groups of fats than you see in the United States; they consume about 35 percent of their total daily calories from fat, but less than 8 percent of their calories come from saturated fats. According to the National Health and Nutrition Examination Survey, the average intake of saturated fats in the United States is 11 percent of daily calories. To start rebalancing your fat ratio, limit your use of fats such as butter and lard in cooking and use more olive oils or avocadoes for spreads. Don't say "cheese": Using dairy in moderation You may think of the Mediterranean as a cheese-eater's heaven, but the truth is that the Mediterranean areas we focus on don't consume a lot of cheese. Dairy is consumed on a daily basis in the Mediterranean diet, and cheese (along with yogurt) is a common source of calcium; however, moderation is the key (isn't it always?). Incorporate two to three servings of full-fat dairy products daily. One serving may include an eight-ounce glass of milk, eight ounces of yogurt, or an ounce of cheese. Eating primarily plant-based foods One of the most important concepts of the Mediterranean diet pattern is consuming tons of plant foods such as fruits, veggies, legumes, and whole grains. People in the Mediterranean commonly eat five to ten servings of fruits and vegetables each day, which often means having two to three vegetable servings with each meal. Other daily staples include legumes such as beans, lentils, and peas, and whole grains such as bulgur wheat or barley. Foods in these categories are naturally low in calories and high in nutrients, which makes weight- and health-management easy. Begin by finding ways to incorporate more unprocessed plant foods in your diet on a daily basis. Punching up the flavor with fresh herbs and spices Fresh herbs and spices not only add tremendous flavor to food but also have many hidden health benefits. If you already use ample herbs and spices in your own cooking, you're on the right track. Enjoying seafood weekly Seafood is a weekly staple in the Mediterranean diet, and with good reason. Not only is it a local product, but it's also a great source of those coveted omega-3 fatty acids. If you live near a coast, you have a great opportunity to find fresh fish in your local stores and restaurants. If you're landlocked, don't discount lakes and rivers for fresh fish. Don't like fish? You can get omega-3 fatty acids in other ways, such as with fish oil supplements or by eating lots of fresh herbs, walnuts, omega-3 enriched eggs, chia seeds, and flaxseeds. Limiting red meat Red meat used to be a luxury item in rural parts of the Mediterranean, so folks there ate it less frequently. Even though it's now more accessible to the average Joe, the serving limits have stuck over the years. Beef is only served once or twice a month in the Mediterranean rather than several times a week like in many U.S. kitchens. And when it does hit the table, it's usually as a small (two- to three-ounce) side dish rather than an eight-plus-ounce entree. This habit helps ensure a reasonable intake of saturated fats and omega-6 fatty acids. Don't panic at the idea of cutting your meat portion so drastically. You can easily replace some of that meat with lentils or beans to add plant-based protein to your meals, or add more vegetable servings to help fill the plate. Also keep in mind that Mediterranean beef recipes are so full of flavor that a small serving becomes more satisfying. Having a nice glass of vino Wine lovers, rejoice! Drinking a glass of wine with dinner is certainly a common practice in the Mediterranean regions. Red wine has special nutrients that are shown to be heart-healthy; however, moderation is so important. Enjoying some red wine a couple of times a week is certainly a good plan for heart health, although you want to check with your doctor to ensure its okay for you. Getting a good dose of daily activity Historically, the people in the rural Mediterranean got plenty of daily activity through work, getting where they needed to go on foot, and having fun. The most notable difference is folks who lived in these areas participated in low-impact movement, like walking, kneading bread, and gardening, all day long. In today's fast-paced environment, people tend to do one short burst of high-impact activity and then sit the rest of the day, a pattern still associated with a higher risk of heart diseases, diabetes, cancer, and mortality. Both types of activity are important for optimal health. Although you may rely heavily on your car and think this lifestyle isn't realistic for you, you can still find ways to incorporate both aerobic exercise (which gets your heart rate up) and strength-training exercises regularly. Walking encompasses both aerobic and strength training and helps relieve stress. If you live close to markets or restaurants, challenge yourself to walk to them rather than drive, or simply focus on taking a walk each day to unwind. And don't forget fun activities like hiking a trail, riding your bike, or taking a swim. Keep your body moving all day. Taking time for the day's biggest meal Even though the Mediterranean residents of days gone by were hard workers, often doing a significant amount of manual labor, they always made time for their largest meal of the day. Traditionally, this meal was lunch, where people sat down as a family and enjoyed a large meal full of vegetables, legumes, fruits, and seafood or meat. Taking time for meal and family was a priority; you didn't see people eating in five minutes at the countertop. In many cultures, having this large relaxing meal at lunchtime is difficult because of work schedules. However, you can adapt this strategy into your life by focusing on supper. Prioritizing some time to unwind and relax from a busy workday provides other benefits for your family. According to a Columbia University survey, teenagers who eat with their families at least five days a week have better grades in school and are less prone to substance abuse. Although taking time for a large, relaxing meal sounds like one of those optional strategies you can skip, keep in mind that even small lifestyle choices can make a very big impact on overall health. Family dinners can help you clear your head from work and provide enjoyment through good food and conversation. If you're go, go, go all day at work, prioritizing family mealtime can be priceless for your daily stress management. Enjoying time with friends and family Community spirit is a large part of the Mediterranean culture and is something that's disappearing in American culture. Getting together on a regular basis with friends and family is an important priority for providing a sense of strong community and fun. The fun and laughter that come with friendly get-togethers are vital for stress management. Without these little joyful experiences, stress can tip to an unhealthy balance. To put this strategy into practice, invite some of your close family and friends over each week, perhaps for dinner. It can be as casual as you like. The important thing is to add this type of fun and enjoyment to your life more often. Having a strong passion for life The Mediterranean coast is full of sunshine, good food, and beautiful surroundings, so the people who live there naturally tend to have a strong passion for life, family, friends, nature, and food. Choosing to have a strong passion and love of life is associated with more happiness and fulfillment and less stress. What are you passionate about? Perhaps you love the arts, or maybe nature is your thing. Whatever your passions are, make sure to find a way to make them a part of your life.

Article / Updated 10-10-2023

Chicken is a popular dish served throughout the Mediterranean. Chicken is widely popular in Italy, including in some of those classic, much-loved dishes such as chicken cacciatore and chicken piccata. Chicken Cacciatore Prep time: 12 minutes Cook time: 50 minutes Yield: 6 servings 1-1/2 pounds boneless, skin-on chicken breasts 1/2 teaspoon sea salt, plus more to taste 1/4 teaspoon pepper, plus more to taste 1/3 cup flour 1 teaspoon plus 1 teaspoon dried oregano 1/2 teaspoon red pepper flakes 2 tablespoons olive oil 1 large red bell pepper, chopped 1 large green bell pepper, chopped 1 onion, chopped 6 cloves garlic, finely chopped 1/2 cup dry white wine One 28-ounce can diced tomatoes 1 cup chicken stock 1/4 cup capers, drained and rinsed 1/4 cup fresh parsley, chopped 1/2 cup fresh basil, thinly sliced 1/4 cup Parmesan cheese, grated Season the chicken with the salt and pepper. In a large plastic freezer bag, combine the flour, 1 teaspoon of the oregano, and the red pepper flakes. Add the chicken, seal the bag, and shake to coat. In a large Dutch oven or an electric skillet, heat the olive oil over medium-high heat. Add the chicken, skin side down, and cook for 5 minutes on each side. Remove the chicken from the pan and set aside. Add the bell peppers, onions, and garlic to the pan and sauté for 3 minutes, scraping the bottom to pick up the browned bits. Add the wine and sauté the vegetables for 5 minutes. Add the tomatoes (with the liquid), chicken stock, capers, and remaining oregano and return the chicken to the pan. Bring the mixture to a boil, cover, reduce the heat to a simmer, and cook for 30 minutes. Stir in the parsley and season with salt and pepper to taste. Remove the chicken to a cutting board and let it sit for a few minutes prior to cutting. Using a sharp knife, cut each breast if necessary to ensure six servings. Place the chicken onto a serving platter, ladle the sauce over the top, and top with the basil and Parmesan prior to serving. Per serving: Calories 399 (From Fat 139); Fat 15g (Saturated 4g); Cholesterol 99mg; Sodium 1129mg; Carbohydrate 22g (Dietary Fiber 4g); Protein 39g. Chicken Piccata Prep time: 12 minutes Cook time: 18 minutes Yield: 4 servings Four 4-ounce boneless, skinless chicken breasts 1/4 cup plus 1/2 cup flour 1/2 teaspoon garlic power 1/4 teaspoon salt 1/4 teaspoon paprika 1 egg, lightly beaten 1 tablespoon plus 1 cup water 1/4 cup olive oil 2 teaspoons chicken bouillon or base 1 cup water 1/4 cup lemon juice 1 teaspoon cornstarch 1/4 cup fresh parsley, chopped Preheat the oven to 425 degrees. Using a meat mallet or heavy pan, pound the chicken into 1/2-inch-thick pieces. In a shallow bowl, combine 1/4 cup of the flour, the garlic powder, salt, and paprika. In another bowl, combine the egg and 1 tablespoon of the water; place the remaining flour in a third bowl. Dredge the chicken in the flour-garlic mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the plain flour and place onto a baking sheet. Heat the olive oil in a heavy skillet over medium heat. Add the chicken pieces and brown on each side (3 to 4 minutes per side). Return the chicken to the baking sheet and bake for 5 minutes. Meanwhile, add the bouillon and the remaining water to the skillet. Scrape up any browned bits into the sauce. Bring the mixture to a boil and then reduce to a simmer. Whisk together the lemon juice and cornstarch in a small bowl and add to the sauce. Add the parsley. Transfer the cooked chicken to a serving dish and top with the sauce prior to serving. Per serving: Calories 405 (From Fat 161); Fat 18g (Saturated 3g); Cholesterol 95mg; Sodium 797mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 39g. Lemon Chicken Scaloppine Prep time: 12 minutes Cook time: 24 minutes Yield: 8 servings Four 6-ounce boneless, skinless chicken breasts 1/4 cup plus 1/4 cup flour 1/4 teaspoon salt 1/4 teaspoon pepper 2 eggs, lightly beaten 2 tablespoons water 1 cup panko breadcrumbs 1/4 cup olive oil Juice of 1 lemon Preheat the oven to 300 degrees. Cut each chicken breast in half lengthwise to create thin chicken breasts fillets. In a shallow bowl, combine 1/4 cup of the flour and the salt and pepper. In another bowl, combine the eggs and water. Mix the panko and the remaining flour in a third bowl. Dredge chicken in the flour-salt mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the panko mixture and place onto a baking sheet. Heat the olive oil in a heavy skillet over medium-high heat. Add the chicken pieces in batches and brown on each side (6 to 8 minutes per side). Keep the chicken warm in the oven on an ovenproof serving platter until you cook all the pieces. Drizzle the lemon juice over the cooked chicken and serve. Per serving: Calories 271 (From Fat 95); Fat 11g (Saturated 2g); Cholesterol 71mg; Sodium 522mg; Carbohydrate 13g (Dietary Fiber 1g); Protein 29g.

Article / Updated 09-26-2023

Mango salsa is the perfect accompaniment to this low-glycemic grilled salmon recipe. It complements the little kick the salmon gets from the cumin and chili powder. Of course, if you prefer less spice in your meal, simply omit the cumin and chili powder; the salmon is still wonderful with the mango salsa. Preparation time: 15 minutes Cooking time: 8 minutes Yield: Four servings Ingredients: One 1-pound salmon fillet, skinned Juice of 1 lemon 1 ripe mango, peeled, pitted, and diced 1 red bell pepper, chopped 1/2 medium red onion, finely chopped 1 jalapeño chile, minced 1/4 cup chopped fresh cilantro 2 tablespoons fresh lime juice 2 tablespoons orange juice Salt and pepper to taste 1/2 teaspoon cumin 1/2 teaspoon chili powder Nonstick cooking spray Instructions: Place the fish on a large sheet of aluminum foil on a oblong dish or pan. Squeeze the lemon juice over the salmon, and then let it sit for 5 minutes. In a medium bowl, mix together the mango, red bell pepper, red onion, jalapeño, cilantro, lime juice, and orange juice; add salt and pepper to taste. Rub the salmon with the salt, pepper, cumin, and chili powder. Spray a grill tray with nonstick cooking spray, and heat the tray on the grill to medium-high heat. Grill the salmon until it’s flaky but still moist, about 4 minutes on each side. Top with the mango salsa and serve. Per serving: Calories 167 (From Fat 56); Glycemic Load 0 (Low); Fat 6g (Saturated 2g); Cholesterol 70mg; Sodium 374mg; Carbohydrate 2g (Dietary Fiber 0g); Protein 25g.

Article / Updated 09-13-2023

Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of those food items that can become very unhealthy quickly, but the pizza on the Mediterranean Diet is a far cry from the 5-meat, stuffed crust, deep-dish, extra cheese variety. The classic Italian pizza isn’t the fat, calorie, and sodium bomb that many American versions are; Italians use just a whisper of sauce or oil, a small sprinkling of cheese, and only one layer of meat (if any at all). The bread, not the toppings, is the highlight of Mediterranean pizzas. Credit: ©iStockphoto.com/ivanmateev, 2010 Pizza Dough Prep time: 25 minutes Yield: 1 pizza, 10 servings One 1/4-ounce package active dry yeast 2 teaspoons honey 1-1/4 cups warm water (about 110 to 120 degrees) 2 tablespoons olive oil 1 teaspoon sea salt 3 cups flour Combine the yeast, honey, and warm water in a large mixer or food processor with a dough attachment. Let the mixture rest for 5 minutes to be sure that the yeast is alive (look for bubbles on the surface). Add the olive oil and salt and blend for 30 seconds. Begin to slowly add 3 cups of the flour, about 1/2 cup at a time, mixing for 2 minutes between additions. Allow the mixture to knead in the mixer for 10 minutes, sprinkling with flour if needed to keep the dough from sticking to the bowl, until elastic and smooth. Remove the dough from the bowl and allow it to rest for 15 minutes under a warm, moist towel. Follow the pizza recipe for baking instructions. Per serving: Calories 167 (From Fat 28); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 234mg; Carbohydrate 30g (Dietary Fiber 1g); Protein 4g. You can freeze this pizza dough for 1 month. Form the dough into a ball and cover it with plastic wrap before placing it into a freezer-safe container. Margherita Pizza Prep time: 15 minutes Cook time: 20 minutes Yield: 10 servings 1 batch Pizza Dough 1/4 cup flour as needed for rolling 2 tablespoons olive oil 1/2 cup crushed canned tomatoes 3 Roma or plum tomatoes, sliced 1/4-inch thick 1/2 teaspoon sea salt 6 ounces fresh or block mozzarella, cut into 1/4-inch slices 1/2 cup fresh basil leaves, thinly sliced Preheat the oven to 450 degrees. Roll out the dough to 1/2-inch thick, dusting the pizza dough with flour as needed. Poke holes in the pizza dough with a fork (to prevent crust bubbling) and bake it on a baking sheet or pizza stone for 5 minutes. Remove the pan and drizzle the crust with the olive oil and crushed tomatoes. Top the pizza with the tomato slices and season with the salt. Blot the mozzarella slices dry with a paper towel and lay them on top of the pizza in no exact pattern. Top the pizza with the basil. Bake the pizza for 15 minutes or until the cheese is bubbling. To brown the cheese, place the pizza under the broiler for 2 to 3 minutes if desired. Allow the pizza to cool for 5 minutes before slicing. Per serving: Calories 251 (From Fat 76); Fat 8g (Saturated 2g); Cholesterol 11mg; Sodium 474mg; Carbohydrate 34g (Dietary Fiber 1g); Protein 9g.

Article / Updated 08-16-2023

The winter months, December through February, are often the time when you're less active, which makes it one of the most important times of the year to ramp up your vegetable intake, especially if you're following the Mediterranean Diet. The extra fiber and roughage help you feel full and satisfied as you expend less energy through activity and exercise. Potatoes, broccoli, and cauliflower are great winter choices. Sautéed Broccoli Rabe Preparation Time: 6 minutes Cook Time: 14 minutes Yield: 6 servings 2 pounds broccoli rabe 2 tablespoons extra-virgin olive oil 4 cloves garlic, sliced 1/2 cup chicken stock 1/4 teaspoon red pepper flakes Remove the leaves on the broccoli rabe stem and set them aside. Cut the stalk into 3-inch pieces. In a skillet, heat the olive oil over medium high heat. Sauté the broccoli rabe stalks and leaves and the garlic for 3 minutes. Add the chicken stock and red pepper flakes and bring to a simmer. Cover and cook for 10 minutes. Serve. PER SERVING: Calories 76 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 114mg; Carbohydrate 4g (Dietary Fiber 4g); Protein 5g. The figure shows an example of broccoli rabe If your broccoli rabe has thick stalks, peel the outer layer of the stem with a vegetable peeler before cutting the stalks in Step 1. Curry-Roasted Cauliflower Preparation Time: 6 minutes Cook Time: 35 minutes Yield: 6 servings 1 head cauliflower 1/4 cup extra-virgin olive oil 1/2 cup red wine vinegar 1 teaspoon ground coriander 1 teaspoon ground cumin 1 tablespoon curry powder 1 tablespoon paprika 1 teaspoon salt Preheat the oven to 425 degrees F. Cut the cauliflower (including the stalk and leaves) into bite-sized pieces and place in a medium bowl. In a small bowl, whisk the remaining ingredients. Pour over the cauliflower and toss to coat. Pour the cauliflower and sauce onto a baking sheet and bake for 35 minutes, stirring every 5 minutes. Serve. PER SERVING: Calories 118 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 431mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 3g.

Article / Updated 08-16-2023

You may be surprised how healthy a simple serving of popular Mediterranean vegetables really is for your body. You've probably heard the saying "You are what you eat," meaning that if your food is full of sugars and unhealthy fats, that's what you have coursing through your body. Vivid description, but true! Luckily, the same is true for eating vegetables. Here are the health benefits of some popular Mediterranean veggie crops so that you can feel great about loading them up on your plate: Broccoli: Broccoli is truly loaded in vitamins and minerals. In fact, it has too many to list here (just take our word for it). Broccoli is chock-full of vitamins C, K, and A as well as folate. Broccoli is known for its anti-inflammatory, antioxidant capabilities and helps enhance the body's detoxification system. This little green tree can help you fight off chronic diseases such as heart disease and even some forms of cancers. Eggplant: Eggplant is very popular in the Mediterranean; it provides a unique flavor and a beautiful, rich purple color. Eggplant is a good source of phenolic compounds that protect the plant from weather and bugs and help you prevent heart disease and cancers. Cucumbers: Cucumbers are on just about every menu in Crete and southern Italy, and they're better for you than you may expect. The skin of cucumbers contains both vitamin C and caffeic acid, which help reduce water retention and skin swelling (hence their popularity as an eye mask). They're also a good source of potassium and magnesium, which help maintain healthy blood pressure. Plus, cucumbers provide high water and fiber contents and few calories, making them a great food to help you feel satisfied and refreshed.

Cheat Sheet / Updated 07-19-2023

Cooking low-glycemic foods is a wonderful tool for overall health, but it's especially beneficial for weight management and insulin resistance. Understanding the glycemic index and glycemic loads of foods, using appropriate portion sizes, sprucing up your favorite recipes, and using low-glycemic cooking techniques can start you on your way to successfully meeting all your health goals.

Article / Updated 06-06-2023

Although the fall isn’t as big a veggie season as summer, you can find several choices to incorporate into your Mediterranean diet, including broccoli, cauliflower, and late summer eggplants and squash. These recipes highlight some of the vegetables you can find from September to November, adding a punch of flavor with fresh herbs, spices, olive oil, and cheeses. Grilled Romaine with Lemon Anchovy Dressing Preparation Time: 5 minutes Cook Time: 5 minutes Yield: 4 servings 4 anchovies, canned in oil Juice of 1/2 a medium lemon 1/2 cup finely chopped fresh parsley 1 teaspoon Dijon mustard 2 cloves garlic, smashed 1/4 cup plus 1 teaspoon extra-virgin olive oil Salt to taste (optional) 1 large head romaine lettuce, cut in half lengthwise 3 tablespoons freshly grated Parmesan cheese Chop the anchovies, lemon juice, parsley, Dijon, and garlic in a small bowl, then in a blender or food processor for 1 minute. Turn on the machine and slowly drizzle in 1/4 cup of the olive oil until combined, about 2 minutes. Using a piece of the lettuce, taste the dressing and season with salt (if desired). Heat a grill or grill pan over medium-high heat. Brush the lettuce with the remaining olive oil and grill the cut side for 2 to 3 minutes, or until grill lines appear. Roughly chop the grilled lettuce and toss in a large serving bowl with a little dressing at a time until coated. Top with the Parmesan and serve immediately. Save the remaining dressing in the refrigerator and use within 3 days. PER SERVING: Calories 177 (From Fat 137); Fat 16g (Saturated 3g); Cholesterol 7mg; Sodium 284mg; Carbohydrate 7g (Dietary Fiber 4g); Protein 5g. Sautéed Eggplant with Tomatoes and Black Olives Preparation Time: 10 minutes Cook Time: 30 minutes Yield: 6 servings 2 tablespoons extra-virgin olive oil 3 cloves garlic, chopped 1 large eggplant, unpeeled, cut into 1/2-inch cubes 1 tablespoon dried oregano One 28-ounce can no-salt-added diced tomatoes 1/4 cup kalamata or black olives 1/4 cup tomato paste 2 tablespoons red wine vinegar 1 to 3 tablespoons water 1 cup fresh basil, sliced thinly Salt and pepper to taste 1/4 cup ricotta cheese In a heavy skillet, heat the olive oil over medium heat. Add the garlic, eggplant, and oregano and sauté for 10 minutes. Add the tomatoes, olives, tomato paste, and vinegar and reduce the heat to medium-low. Cover and cook until the eggplant softens, stirring often, about 15 minutes. If needed, occasionally add 1 tablespoon of water to the pan to help the eggplant soften and cook. Stir in the basil and simmer for 3 to 5 minutes. Season with salt and pepper to taste. Place into a serving dish, dollop with spoonfuls of the ricotta, and serve. PER SERVING: Calories 118 (From Fat 61); Fat 7g (Saturated 2g); Cholesterol 5mg; Sodium 164mg; Carbohydrate 13g (Dietary Fiber 5g); Protein 4g. The figure shows how to cube an eggplant.