Mediterranean Diet Recipes

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As we prepare for Heart month in February, remember to take care of your Valentine’s heart. Adopting some Mediterranean diet attributes  could be very helpful and delicious. There is more to the Mediterranean Diet than just  food, it is a way of life that includes diet, activity, and the social habits from the population residing in the countries bordering the Mediterranean Sea. The Heart Study and the Lyons Diet Heart Study tested the diet benefits. The American Heart Association Science Advisory strongly recommended the adoption of the Mediterranean-style diet in the US in 2001.The diet emphasizes the consumption of vegetables, fruit, whole grains, fish and plant foods rich in omega-3 fatty acids. Food sources of omega 3 polyunsaturated fat include green leafy vegetables, dark chocolate, soybean/canola oil, flax seed, flax oil, chia seeds and omega 3 eggs.  Here is a recipe I prepared for my event with Dr. Whitney, Cardiologist from BryanHeart.  

Curtis Stone’s Lentil Soup with Vegetables                     Serves 6
All you need:
½ cup lentils
1 ¼ cup  vegetable stock, to puree the lentils (generous) Kitchen Basics
2 tbsp olive oil
2 carrots, peeled and diced
1 ½ celery stalks, diced
3 shallots, peeled and diced
1 leek, white only, diced
3 garlic cloves, peeled and chopped
1 cup  lentils
5 cups water
1 bay leaf
1 fresh thyme sprig
8 leaves of kale, thinly sliced  or cabbage
¼ teaspoon salt
¼ teaspoon freshly ground black pepper.
Croutons to garnish

All you do:
For the Puree:

  1. Place the lentils and the generous 1 ¼ cups/325 ml stock in a large saucepan and cook over a low heat until all the liquid has evaporated and the lentils are tender, about 25 minutes.
  2. Remove from the heat, transfer the lentils to a blender and process, adding enough extra stock as needed, until smooth.
  3. Set the puree aside until required.

For the soup:

  1. Heat the olive oil in a pan, add the carrots, celery, shallots, leek and garlic and sweat for 5 minutes or until the cabbage is cooked.
  2. Add the lentils, bay leaf and thyme and the measured water and bring to a boil. Simmer for about 25 minutes, or until lentils are soft.
  3. Skim any impurities from the surface of the soup, add the kale. Cook for a another 5 minutes or until the kale is cooked.
  4. Check the seasoning, add the reserved puree, garnish with croutons and serve.

Nutrition facts per serving: 160 calories, 5 g fat, .5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 270 mg sodium, 23 g carbohydrates,6 g fiber, 4 g sugar, 7 g protein. Daily values: 220% vitamin A, 100% vitamin C, 10% calcium, 20% iron.

I like the flavors and spices of the region like olive oil, feta cheese, oregano, tomatoes, garlic and olives. Here is a recipe for your grilled chicken or fish.

Mediterranean Chicken Serves 8

All you need:
2 tablespoons Mrs. Dash tomato basil or original (Aisle 5)
• 4 tablespoons non-fat plain yogurt (Dairy)
• ½ teaspoon Hy-Vee ground coriander (Aisle 5)
• 1/8 teaspoon Hy-Vee black pepper (Aisle 5)
• 1½ pounds Smart Chicken boneless, skinless breast or (Meat)
¾-inch thick yellow fin tuna steaks (8-3 ounce portions)
• Hy-Vee no-stick cooking spray (Aisle 5)
• 1½ cups chopped seeded tomato (2 small tomatoes) (Produce)
• 1/4 cup chopped green onions (Produce)
• 3 tablespoons chopped fresh parsley (Produce)
• 1 tablespoon capers, drained (Aisle 3)
• 1 tablespoon Grand Selections extra virgin olive oil (Aisle 4)
• 2 tablespoon Hy-Vee lemon juice (Produce)
• 1/2 teaspoon bottled minced garlic (Produce)
• 12 chopped pitted Hy-Vee kalamata olives (Aisle 3)

All you do:

1. In a large bowl, combine Mrs. Dash, yogurt, coriander and pepper. Add chicken or fish pieces and coat chicken well. Cover and refrigerate for at least 1 hour.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken or fish to pan; cook 4 minutes on each side or until desired degree of doneness.
3. While chicken or fish cooks, combine tomato, green onions, parsley, capers, olive oil, lemon juice, garlic and olives. Serve tomato mixture over chicken or fish.
Adapted from Michelle Powers, Cooking Light JULY 2005

Nutrition Facts per serving: 130 calories, 4g fat, 0g saturated fat, 40 mg cholesterol, 240 mg sodium, 3 g carbohydrate, 1 g fiber, 2 g sugar, 21 g protein. Daily values: 8% vitamin A, 15% vitamin C, 2% calcium, 10 % iron

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Becky and Dr. Whitney cooking up a storm in this photo.

The following recipe is a great mixture of vegetables and would be perfect for a lunch.

Mediterranean Wrap

All you need:
1 red onion, sliced
1 zucchini, sliced
1 eggplant, sliced
1 can black beans, no salt added
1/4 pound fresh mushrooms, sliced
1 red bell pepper, sliced
1 tablespoon olive oil
¼ teaspoon ground black pepper
4 whole grain tortillas or 4 Gluten-free Mission flour tortillas
1/4 cup goat cheese
1/4 cup basil pesto Classico brand is GF
1 large avocado, sliced

All you do:
1. Heat a grill pan or skillet over medium heat. Place the seasoned, slightly thawed veggies in preheated pan. Stir and cook until tender, about 15 minutes.
2. Spread each tortilla with 2 tablespoons goat cheese and pesto. Divide avocado slices among the shells. Top with veggies.
3. Fold in the bottom of each tortilla and roll up into a snug wrap. Grill on a hot iron skillet for a warm version.

Nutrition Facts per serving: 340.9 calories, 13.5 g fat, 2.7 g saturated fat, 542.5 mg sodium, 47 g carbohydrate, 20.1 g fiber, 19.1 g protein.

 

 

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Cooking with Cardiologist#spiralizer fun!

Bruschetta Chicken Breasts

Serves 8

All you need:

4 (6 oz each) boneless skinless chicken breast

1 (14.5 oz) can Hunts no-salt-added diced tomatoes with basil, garlic and oregano

½ cup chopped fresh basil (1/2 of 7 oz container)

1 (5oz) pkg plain croutons

2 tbsp olive oil

¾ cup mozzarella cheese

 

All you do:

  1. Pound chicken with a mallet or rolling pin into a 5- to 6-inch long piece. Combine 1 can tomatoes and chopped basil in medium bowl. Stir in croutons until moistened. Spread about ¼ of mixture on top of each piece of chicken. Roll up starting at short end.
  2. Coat foil pan with spray and place chicken seam side down in prepared pan. Spread 1 tablespoon stuffing on top. Drizzle with olive oil. Cover with foil.
  3. Bake at 350 degrees for 40 minutes or until internal temperature reaches 165 degrees.
  4. Top with mozzarella cheese and bake for 5 minutes or until melted.

Nutrition Facts per serving: 249 calories, 10g fat, 61mg cholesterol, 363mg sodium, 16g carbohydrates, 25g protein. Daily values: 14% Vitamin C, 16 % Calcium

 

Zucchini Tomato Bake

Serves 4

All you need: 1/2 medium onion, chopped 1 tbsp Smart Balance 2 medium zucchini (about 1 pound), spiralized and patted dry 2 medium tomatoes, seeded and chopped ¾ cup Hy-Vee finely shredded Swiss cheese, divided ½ cup reduced-fat sour cream 1 tsp Tones paprika ½ tsp Salt for Life ¼ tsp Tones garlic powder ¼ tsp Tones pepper 2 tbsp shredded Parmesan cheese

All you do:

  1. In a large nonstick skillet, sauté onion in Smart Balance until tender. Transfer to a large bowl. Add spiralized zucchini, tomatoes, 1/2 cup Swiss cheese, sour cream, paprika, Salt for Life, garlic powder and pepper; mix well.
  2. Transfer to an 11-by-7-inch baking dish coated with cooking spray. Sprinkle with Parmesan cheese and remaining Swiss cheese.
  3. Bake, uncovered, at 350 degrees for 25 to 30 minutes or until vegetables are tender.

Source: adapted from Taste of Home, Fresh to Your Table, Healthy Cooking August/September 2008, p 63.

Nutrition Facts per serving: 186 calories, 12g fat, 7g saturated fat, 32mg cholesterol, 206mg sodium, 11g carbohydrate, 3g fiber, 9g protein. 

Vanilla Tiramisu Serves 12.

All you need:

1/2 (8 oz) pkg Philadelphia cream cheese

1 ½ cups skim milk, cold

1 pkg Jell-O sugar-free cheesecake pudding mix

½ (12-inch) purchased angel food cake

1/3 cup espresso, decaf if preferred

Unsweetened cocoa powder, for garnish

2 tbsp mini chocolate chips

All you do:

  1. Beat cream cheese in large bowl with mixer until creamy. Gradually add milk, beating after each addition. Add dry pudding mix; beat on low speed for 1 minute.
  2. Cut angel food cake into 12 pieces about ½ inch thick. Line square baking dish with plastic wrap or foil. This is to lift cake to platter for serving.
  3. Place espresso in small dish. Soak one side of 9 slices of cake in espresso. Layer 9 slices on top of the plastic wrap. Cut the remaining 3 pieces into cubes and set aside.
  4. Top the cake with half the pudding. Place the remaining cake cubes on top and spread with the remaining pudding.
  5. Sprinkle with cocoa powder and mini chocolate chips.
  6. Cover with plastic wrap, and refrigerate for 30 minutes or up to 24 hours.
  7. To serve, add 1 small dollop of Lite whipped topping and strawberry or raspberry.

Nutrition Facts per serving: 97 calories, 2.5g fat, 6mg cholesterol, 158mg sodium, 14g carbohydrate, 3g sugar, 2g protein.

Source: adapted from www.kraft recipes.com/vanilla

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