100

DIET
TM

+
WAYS TO EAT
HEALTHY

EAT BETTER,
FEEL BETTER
EASY WAYS
TO EAT
MORE
VEGGIES
5-INGREDIENT
FISH
RECIPES

GRAIN
BOWLS
& GRAZE
BOARDS

CUCUMBER &
PITA SALAD
WITH LEMON
VINAIGRETTE

2023
BHG.com
table of contents
04 54
THE MEDITERRANEAN NUTS FOR NUTS
DIET EXPLAINED
62
08 MEDITERRANEAN
RAINBOW BREAKFASTS ON THE SIDE

18 66
SMOOTHIES 4 WAYS BETTER TOGETHER

20 72
MEDITERRANEAN ROASTED GARLIC
STEP-BY-STEP 4 WAYS

26 74
OLIVE LOVE 5-INGREDIENT
FISH DISHES
30
ALL ABOARD 82
PLANT SLANT
36
LOOK ON THE 90
SUNNY SIDE SWEET TREATS

44 96
BEAN DIPS 4 WAYS INDEX

46
STREET SMARTS

MEDITERRANEAN DIET 1
Mediterranean
DIET PREMIUM PUBLISHING
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from the editor
the diet that isn’t
What if I told you that you could nourish your body, feel better and more energized,
and reduce your risk of chronic disease all while eating delicious fresh foods?
What if I told you this was not some new restrictive fad diet but rather a centuries-
old eating pattern proven to work?

It might sound too good to be true, but it’s not! The Mediterranean diet is
consistently ranked as the healthiest diet by the world’s leading experts, although
the “diet” part is a bit misleading. In fact, the Mediterranean diet is really a lifestyle.
It’s based on a flexible eating plan filled with fresh whole produce, lean proteins,
heart-healthy seafood, nourishing whole grains, and even desserts! The old adage
is true: Everything in moderation. Check out p. 90 if your sweet tooth can’t wait (we
won’t judge!).

We’re here to teach you all the ins and outs of the Mediterranean diet, including the
many health benefits of this lifestyle and easy ingredient swaps you can make
today. We promise there’s no calorie, carb, or “macro” counting; instead, you can
freely choose from among the 100-plus recipes in this publication. Each is
approved by a registered dietitian (that’s me!).

Inside you’ll find antioxidant-packed breakfast recipes (p. 8), step-by-step strategies
to make eating the Mediterranean way much easier (p. 20), and showstopping
roasted dinners that prove just how simple it is to eat more vegetables (p. 66). We
didn’t forget the best-loved Mediterranean street foods either. Find good food fast
on p. 46.

Another hallmark of the Mediterranean diet is gathering around the table with
friends and family. Invite loved ones over for a graze board party (p. 30) to create
lasting memories.

Let’s take a page from our friends on the Mediterranean Sea and start enjoying
fresh whole ingredients again.

Caitlyn Diimig, RD

Senior Food Editor

MEDITERRANEAN DIET 3
 the
mediterranean
dietexplained
The Mediterranean diet is one of the healthiest ways
to eat, and the research proves it. Find out why
it’s a delicious way to nourish your body.
BY CAROLYN WILLIAMS, Ph.D., RD

The Mediterranean diet we know No one food or nutrient makes up

today is designed to emulate the
traditional food choices of those
living in countries bordering the
Mediterranean Sea. The diet
emphasizes eating foods abundant
in those countries.
the diet; rather, it’s the synergistic
effect of the overall eating
pattern that leads to diets high in
antioxidants, phytochemicals, fiber,
healthy fats, and other disease-
fighting nutrients.

Because the Mediterranean Eighty years’ worth of research

region consists of 22 countries
on three continents, the specific
vegetables, fruits, and grains
eaten daily vary by geography
and culture. Yet the commonality
shared by most people bordering
the Mediterranean Sea is daily
consumption of olive oil and plant
foods (fruits, vegetables, legumes,
grains, nuts, and seeds); moderate
intake of fish, seafood, dairy, and
alcohol; and limited consumption
of red meat and added sugars.
supports the Mediterranean
diet’s ability to reduce risk of
chronic diseases and to increase
longevity. But the term diet is a
bit of a misnomer. The health
benefits gained also come from
the Mediterranean lifestyle,
which includes daily exercise and
gathering with family and friends to
socialize over meals.
Easy Mediterranean Swaps
Try one of these ideas to adopt Mediterranean-style eating.

INSTEAD OF REFINED PASTA

AS YOUR BASE FOR MARINARA
SAUCE, USE SPAGHETTI SQUASH
STRANDS, ZUCCHINI SPIRALS, OR
A WHOLE GRAIN PASTA.

INSTEAD OF REACHING FOR CHIPS OR CRACKERS,

SNACK ON NUTS OR RAW VEGGIES WITH HUMMUS.

INSTEAD OF TOPPING A SALAD INSTEAD OF A SIDE

WITH CHEESE, CROUTONS, OR DISH OF WHITE RICE,
BACON, SPRINKLE YOUR GREENS MASH WHITE BEANS IN A
WITH TOASTED NUTS, CHICKPEAS, SKILLET WITH OLIVE OIL ,
AND/OR SLICED AVOCADO. GARLIC, AND ROSEMARY.

INSTEAD OF LUNCHING ON A GRILLED CHEESE

SANDWICH ON WHITE BREAD, ORDER A VEGGIE
SANDWICH WITH AVOCADO ON WHOLE
GRAIN BREAD.

INSTEAD OF ICE CREAM,

TRY GREEK YOGURT
TOPPED WITH BERRIES
AND A DRIZZLE OF HONEY.

MEDITERRANEAN DIET 5
 5 reasons
to eat the
Mediterranean
way
1 Reduce
cancer risk.
Research suggests that adopting a lifestyle
closely mirroring the Mediterranean
diet may reduce cancer incidence by
30 to 50 percent. So adherence to
a Mediterranean diet can be a key
determinant in one’s risk for cancer. A
2022 study also suggests that greater
observance of the diet may deter cancer
reoccurrence in survivors. The diet’s key

2
cancer-fighting components are daily
intake of phytochemicals and antioxidants
from fruits and vegetables; regular intake
of high-fiber grains, legumes, and other
plant foods; and low intake of higher-fat
and processed meats.
Improve glucose
management.
Following a Mediterranean eating
approach lowers risk for developing
insulin resistance and type 2 diabetes,
but it also benefits those who
already have diabetes. In addition to
disease-fighting nutrients, traditional
Mediterranean diets are high in
fiber while also being low in refined
carbohydrates and added sugars.
Studies suggest this healthy combination
often results in lower blood glucose
levels after a meal and improvements
in A1C, a measure of blood sugar levels
over time in those with diabetes.
3 Protect
your heart.
Health statistics in the 1950s and ‘60s
pointed to the Mediterranean diet’s
potential influence on heart health.
Those facts piqued researchers’ interest,
causing them to look at the diet more
closely. Since then, studies continue to
suggest the diet reduces cardiovascular
disease risks and health incidents, such
as heart attacks and strokes. In a more
recent study, researchers examined the
ABOUT THE AUTHOR: Carolyn Williams, Ph.D.,
RD, is the author of two cookbooks, Meals that
Heal: 100+ Everyday Anti-Inflammatory Recipes
in 30 Minutes or Less (Simon Element, 2019) and
Meals that Heal: One Pot (The Experiment,
2022) and cohost of the Happy Eating podcast.
Williams is a leading expert on anti-inflammatory
eating and managing chronic inflammation
through lifestyle.

4
diets of 25,000 women in their 40s who
had no history of heart disease. They
divided the women into groups based
on how closely their diets matched
the Mediterranean diet (low, medium,
and high). In a follow-up after 12 years,
women in the “high” group had a
28 percent lower risk of having a serious
cardiovascular issue than women in the
other groups.
Improve
quality of life
and live longer.
Research shows that people who eat
the Mediterranean way have a higher
quality of life. This includes better
physical, emotional, and social health.
They have better mobility and vitality
and less pain as they age. Using data
following 6,000 men and women,
researchers found that subjects who
closely followed the Mediterranean
diet scored significantly higher in all
quality-of-life categories measured. Even
better, a 2022 study hints that eating a
Mediterranean-like diet may add years—
up to a decade—to a person’s life when
compared to those eating a standard
American diet.

5 Slow cognitive decline and memory loss.

Some age-related memory loss is expected in most people, but the prevalence of mild cognitive
impairment and dementia, including Alzheimer’s disease, is growing. However, a 2021 Journal of
Neurology study suggests a Mediterranean diet slows memory loss and delays dementia. The diet’s
high levels of antioxidants and phytochemicals appear to slow brain atrophy, particularly in the
area controlling memory. This is key because the onset and progression of dementia is associated
with reductions in brain mass. Dietary compounds in the Mediterranean diet protect the brain from
accumulating protein deposits, which form the characteristic plaques associated with Alzheimer’s.

MEDITERRANEAN DIET 7
 Rainbow
Breakfasts
Start your days right with breakfasts filled
with a bevy of produce. These color-coded
recipes make it easy to pack nutrients into
your morning meals.
 SMOKED SALMON
TOASTS WITH ROASTED
PEPPERS AND TOMATOES
hands on 15 minutes
roast 20 minutes at 425°F

1 cup thinly sliced red bell pepper

1 cup grape or cherry tomatoes
1 Tbsp. olive oil
1/4 tsp. salt
1/4 tsp. black pepper
1 cup chopped seedless watermelon
1/4 tsp. ground sumac
4 slices rye bread, toasted
4 oz. soft goat cheese (chèvre)
3 oz. thinly sliced smoked salmon
(lox-style)
3/4 cup Pickled Red Onion (recipe, p. 17)

1. Preheat oven to 425°F. In a 15×10-inch

baking pan toss together first five
ingredients (through black pepper). Roast
until peppers and tomatoes are softened
and starting to brown, about 20 minutes.
2. Transfer peppers and tomatoes to a
bowl. Gently stir in watermelon and sumac.
3. Spread toasted bread slices with goat
cheese. Top each with salmon, roasted
mixture, and Pickled Red Onion. If you like,
sprinkle with additional sumac.
Makes 4 servings (1 toast each).
per serving 215 cal., 11 g fat (5 g sat. fat),
18 mg chol., 812 mg sodium, 18 g carb.,
3 g fiber, 8 g sugars, 12 g pro.

think pink (and red)

Foods with a reddish hue (tomatoes,
strawberries, raspberries, and watermelon)
contain lycopene, an antioxidant known for its
role in protecting the eyes and shielding the
skin from harmful ultraviolet rays. Research
suggests an inverse relationship between
lycopene consumption and risk of cancer and
heart disease. Lycopene is fat-soluble, so it’s
absorbed best when eaten with healthy fats,
like those in salmon, nuts, and oil.

MEDITERRANEAN DIET 9
 go orange
Orange foods get their color
from a plant compound
called beta-carotene, which
the body converts into vitamin
A. Getting enough vitamin A
lowers the risk of developing
advanced age-related
macular degeneration (AMD),
the leading cause of visual
impairment and blindness in
the United States. Just ¹⁄₂ cup of
sweet potato, pumpkin,
or carrot provides enough
daily beta-carotene to keep
eyes sharp.
 PUMPKIN-
APRICOT MUFFINS
hands on 15 minutes
bake 18 minutes at 375°F
cool 10 minutes

Nonstick cooking spray

31/2 cups white whole wheat flour
1/2 cup snipped dried apricots or
whole golden raisins
21/2 tsp. ground cinnamon
2 tsp. baking powder
1 tsp. salt
1 tsp. ground ginger
1/2 tsp. baking soda
1 15-oz. can pumpkin or 2 cups
Sweet Potato Puree (below)
1 cup sugar
3 eggs
11/2 cups buttermilk
1 recipe Honey-Peach Spoon Jam (p. 17)

1. Preheat oven to 375°F. Coat

eighteen 21/2-inch muffin cups with
cooking spray (tip, below left).
2. In a large bowl stir together next seven
ingredients (through baking soda).
In another bowl combine pumpkin and
sugar; whisk in eggs, one at a time, until
combined. Whisk in buttermilk until
combined. Stir pumpkin mixture into
flour mixture just until combined.
3. Fill each prepared muffin cup with 1/3 cup
batter. Bake until a toothpick comes out
clean, 18 to 21 minutes.
4. Cool muffins in cups on a wire
rack 10 minutes. Remove muffins from
cups; cool completely. Serve muffins
with Honey-Peach Spoon Jam. Makes
18 muffins.
sweet potato puree For sweet potato
puree, peel and cut up 11/4 lb. sweet
potatoes. In a medium saucepan cook
potatoes, covered, in boiling lightly salted
water until tender, 20 to 25 minutes; drain.
Cool slightly. Transfer potatoes to a food
processor. Cover and process until smooth.
to store Place cooled muffins in an airtight
container. Store at room temperature up
to 24 hours or freeze up to 3 months.
per muffin 189 cal., 2 g fat (0 g sat. fat),
tip 32 mg chol., 195 mg sodium, 42 g carb.,
We had best results 5 g fiber, 22 g sugars, 6 g pro.
using muffin cups
coated with cooking
spray or lined with
silicone muffin cups
or foil liners. We do
not recommend using
paper liners.

MEDITERRANEAN DIET 11
 hello, yellow
SUMMER SQUASH AND peppers; cook, stirring occasionally, until
Lutein and zeaxanthin, two
BELL PEPPER FRITTATA softened, 3 to 4 minutes. Stir in garlic,
habanero pepper, and cumin; cook until antioxidants that play a role
hands on 15 minutes in eye and brain health, are
aromatic, about 30 seconds.
bake 18 minutes at 350°F abundant in yellow foods,
stand 5 minutes 2. In a medium bowl combine eggs, salt,
such as summer squash and
and black pepper. Pour egg mixture over corn. The dynamic duo of
2 tsp. olive oil vegetable mixture. antioxidants are transported
2 cups chopped yellow summer squash 3. Place skillet in oven. Bake until center is into the macula part of the
2 cups chopped yellow bell peppers set, 18 to 20 minutes. Remove from oven; let retina at the back of the eye,
2 cloves garlic, minced stand 5 minutes. Serve topped with where they are converted into
1/2 of a fresh habanero pepper, stemmed, Mango-Corn Salsa and crema (if using). macular pigment that protects
seeded, and finely chopped (tip, p. 86) Makes 6 servings (1 wedge each). against harsh blue light.
1/4 tsp. ground cumin per serving 177 cal., 8 g fat (2 g sat. fat),
8 eggs, lightly beaten 248 mg chol., 245 mg sodium, 17 g carb.,
1/4 tsp. salt 3 g fiber, 8 g sugars, 11 g pro.
1/4 tsp. black pepper
1 recipe Mango-Corn Salsa (p. 17)
Mexican crema (optional)

1. Preheat oven to 350ºF. In a 10-inch

ovenproof skillet with flared sides heat olive
oil over medium-high. Add squash and bell

12 MEDITERRANEAN DIET
 EGG-AVOCADO
BREAKFAST SALAD
start to finish 15 minutes

2 Tbsp. fresh lime or lemon juice

1/4 cup fresh cilantro leaves
1/4 cup plain low-fat yogurt
1 Tbsp. olive oil
1/2 tsp. ras el hanout or Ras el Hanout
(recipe, p. 21)
1/4 tsp. salt
1/8 tsp. black pepper
1 Tbsp. vinegar
4 eggs
1/8 tsp. salt
1/8 tsp. black pepper
6 cups fresh watercress and/or arugula
1 avocado, halved, seeded, peeled,
and sliced
1 cup halved and sliced cucumber

1. For dressing, in a small food processor

combine first seven ingredients (through
pepper). Cover and blend until smooth.
2. Fill a deep 10-inch skillet halfway with
water; bring to boiling. Add vinegar;*
reduce heat to simmering. Break one egg
into a small bowl; gently slide egg into the
simmering water. Repeat with remaining
three eggs, allowing each egg an equal
amount of space in the water. Simmer eggs,
uncovered, until whites are set and yolks
begin to thicken but are not hard, 3 to
4 minutes. Remove eggs from skillet.
Sprinkle eggs with the 1/8 tsp. each salt
and pepper.
3. Top watercress with poached eggs,
avocado, and cucumber; drizzle with
dressing. If you like, sprinkle salad with
additional cilantro and ras el hanout.
Makes 4 servings (11/2 cups greens + 1 egg +
1/4 avocado + 1/4 cup cucumber each).
*poaching perfection Vinegar helps the
protein in the egg whites coagulate quickly
for a more uniform shape.
per serving 181 cal., 14 g fat (3 g sat. fat),
187 mg chol., 329 mg sodium, 6 g carb.,
3 g fiber, 2 g sugars, 10 g pro.

green machine
Green foods offer an array of plant compounds,
like glucosinolates, lutein, and chlorophyll. Some promising
early research links glucosinolates, compounds found in
cruciferous vegetables such as cabbage and Brussels
sprouts, with reduced risk of chronic disease. Recent
research found that people who consume one lutein-
rich avocado each day for six months see significant
improvements in cognition and memory.
 feelin’ blue
BLUE CORNMEAL Stir in the boiling water. Cover and let
Eating blue may actually bring
PANCAKES stand 5 minutes.
2. Meanwhile, in a small bowl whisk
on happy vibes. Blue foods,
hands on 15 minutes such as berries, blue corn,
together milk, egg, and butter. Whisk milk
cook 2 minutes per batch and spirulina, contain natural
mixture into cornmeal mixture. In another plant compounds called
3/4 cup blue cornmeal small bowl combine flour and baking anthocyanins, which have been
1 Tbsp. sugar powder; stir into cornmeal mixture until just linked to boosting moods.
1 tsp. salt combined. If batter is stiff, stir in additional Research in young adults has
1/2 to 1 tsp. spirulina (tip, far right) milk, 1 Tbsp. at a time, until batter is smooth found that eating anthocyanins
(optional) and flows off a spoon. increases blood flow to areas
1 cup boiling water 3. Brush a griddle with oil and heat over of the brain that regulate
2/3 cup milk medium. Working in batches, if necessary, cognitive control and
1 egg emotions, resulting in more
add batter to griddle in 2-Tbsp. portions.
2 Tbsp. butter, melted positive feelings.
Turn over when surfaces are bubbly, 1 to
3/4 cup unbleached all-purpose flour 2 minutes. Cook until golden and edges are
2 tsp. baking powder slightly dry, 1 to 2 minutes more.* Transfer
1 Tbsp. vegetable oil pancakes to prepared baking sheet and blue spirulina
Blueberry-flavor yogurt
keep warm in oven while you cook Blue spirulina, a pigment
2 cups fresh blueberries
remaining pancakes. derived from algae, is rich
1 recipe Double-Berry Syrup
4. Serve with yogurt, blueberries, and in antioxidants, protein, and
(p. 17) B vitamins. We added it to
Double Berry Syrup. Makes 6 servings
(three 3-inch topped pancakes each). this pancake batter, but try
1. Preheat oven to 200°F. Line a large blending it into smoothies or
*tip It’s hard to tell when blue food is
baking sheet with parchment paper. In a stirring it into overnight oats
cooked through, so give the pancakes a
medium heatproof bowl stir together blue for vibrant hues and
few extra seconds if you’re in doubt. additional nutrients.
cornmeal, sugar, salt, and spirulina (if using).
per serving 390 cal., 9 g fat (4 g sat. fat),
45 mg chol., 636 mg sodium, 71 g carb.,
6 g fiber, 42 g sugars, 8 g pro.

14 MEDITERRANEAN DIET
vibrant violet
Like blue foods, purple foods are also rich in the flavonoid
(or plant compound) anthocyanin. Beyond its mood-
boosting potential, anthocyanin intake is also associated
with lower incidences of age-related cognitive decline. In
fact, research suggests that including some royal purple
foods in your diet may actually improve your brain power
and memory as you age.

DUTCH BABY WITH

ROASTED GRAPES
AND BLACKBERRIES
hands on 25 minutes
bake 20 minutes at 400°F
stand 5 minutes

2 Tbsp. butter
2 tsp. olive oil
11/2 cups blackberries
1 cup seedless red grapes
2 tsp. honey
3 eggs
1/2 cup milk
1/2 cup all-purpose flour
1 Tbsp. sugar
1 tsp. vanilla
1/8 tsp. salt
1 recipe Sweetened Lavender Whipped
Cream (recipe, p. 17) (optional)
Purple microgreens, such as radish
and/or kohlrabi (optional)

1. Place butter in a 10-inch cast-iron or

ovenproof skillet; place skillet in a cold oven.
Preheat oven to 400°F. Meanwhile, in
another 10-inch skillet heat olive oil over
medium-high. Add blackberries and grapes;
cook and stir until softened and grapes
start to blister, about 5 minutes. Add honey;
cook and stir 1 to 2 minutes more.
2. In a blender combine next six ingredients
(through salt). Cover and blend until smooth.
Remove skillet from oven; swirl to coat
bottom and sides with the butter. Pour
batter into hot skillet. Bake until pancake is
puffed and golden brown, 20 to 25 minutes.
Remove from oven and let stand 5 minutes
(pancake will deflate during standing).
3. Top puffed pancake with fruit mixture.
Serve warm with Sweetened Lavender
Whipped Cream and microgreens (if using).
Makes 4 servings (1 wedge + 1/4 cup roasted
fruit each).
per serving 257 cal., 13 g fat (6 g sat. fat),
157 mg chol., 187 mg sodium, 24 g carb.,
1 g fiber, 15 g sugars, 8 g pro.
 ivory assets
Colorful fruits and vegetables provide many nutrition benefits,
but pigment-challenged produce are also worthy of a spot
on your plate. Cauliflower, for example, is rich in fiber, a
nutrient tied to heart and digestive health and one that’s
deficient in most American diets. Onions and garlic contain a
beneficial anti-inflammatory compound called quercetin,
which is being studied for its numerous protective roles
against chronic disease.

SAVORY OATS WITH

ROASTED CAULIFLOWER,
TURNIPS, AND
MUSHROOMS
hands on 15 minutes
roast 30 minutes at 400°F
stand 5 minutes

2 cups cauliflower florets

2 cups peeled and chopped turnips
8 oz. portobello mushrooms, gills
removed and mushrooms sliced
1 Tbsp. olive oil
1/2 tsp. salt
1/2 tsp. black pepper
4 cups reduced-sodium vegetable broth
1 bay leaf
2 cups regular rolled oats
Balsamic glaze (optional)

1. Preheat oven to 400°F. In a shallow

baking pan toss together cauliflower,
turnips, mushrooms, olive oil, and 1/4 tsp.
each of the salt and pepper. Roast, stirring
occasionally, until vegetables are tender
and starting to brown, about 30 minutes.
2. Meanwhile, in a large saucepan bring
broth and bay leaf to boiling. Stir in oats
and remaining 1/4 tsp. each salt and pepper.
Reduce heat; simmer, uncovered, stirring
occasionally, 5 minutes. Remove and
discard bay leaf. Remove pan from heat;
cover and let stand until liquid is absorbed,
about 5 minutes.
3. Serve oatmeal topped with roasted
vegetables. Drizzle with balsamic glaze (if
using). Makes 4 servings (1 cup oatmeal +
1 cup roasted vegetables each).
to make ahead Prepare as directed
through Step 1; let vegetables cool in pan
on a wire rack. Transfer to an airtight
container; cover and chill overnight. In the
morning, while oatmeal cooks, preheat
oven to 350°F. Transfer vegetables to a
baking sheet. Bake until heated through,
about 10 minutes.
per serving 284 cal., 7 g fat (1 g sat. fat),
0 mg chol., 489 mg sodium, 46 g carb.,
9 g fiber, 9 g sugars, 9 g pro.

16 MEDITERRANEAN DIET
PICKLED RED ONION
hands on 10 minutes
broil 14 minutes
chill 2 hours
1 large red onion, sliced 1/2 inch thick
1/4 cup fresh grapefruit juice
2 Tbsp. fresh orange juice
2 Tbsp. fresh lime juice
1 clove garlic, minced
1 tsp. salt
1 tsp. dried Mexican or regular
oregano, crushed
1/4 tsp. black pepper
1. Preheat broiler. Line a 15×10-inch
baking pan with foil. Arrange onion slices
in prepared pan. Broil 4 to 5 inches from
heat, turning once, until charred, about
14 minutes. Cool slightly. Separate onion
into rings, discarding any large dry
blackened pieces. Cut onion rings in half
or coarsely chop.
2. In a medium bowl combine onion and
remaining ingredients. Cover and chill at
least 2 hours or up to 24 hours. Makes
8 servings (about 3 Tbsp. each).
per serving 15 cal., 0 g fat, 0 mg chol.,
293 mg sodium, 4 g carb.,0 g fiber, 2 g
sugars, 0 g pro.
HONEY-PEACH
SPOON JAM
hands on 15 minutes
cook 12 minutes
cool 30 minutes
chill 1 hour
4 cups chopped, peeled ripe peaches
or frozen peaches, thawed slightly
and chopped
1/4 cup honey
1 Tbsp. water
1/2 tsp. vanilla
1. In a medium saucepan combine
peaches, honey, and the water. Bring to
boiling over medium-high, stirring
frequently. Reduce heat to medium. Boil
gently, uncovered, mashing fruit
occasionally, until mixture is slightly
thickened and saucy, 12 to 15 minutes. Stir
in vanilla.
2. Cool 30 minutes. Transfer to a bowl;
cover surface with plastic wrap. Chill at
least 1 hour (mixture will thicken during
chilling) and up to 3 weeks. Makes
16 servings (2 Tbsp. each).
per serving 31 cal., 0 g fat, 0 mg chol.,
0 mg sodium, 8 g carb.,1 g fiber, 8 g sugars,
0 g pro.
MANGO-CORN SALSA
start to finish 15 minutes
1 cup fresh corn kernels
1 cup chopped fresh mango
1/4 cup finely chopped white onion
3 Tbsp. fresh lime juice
1/8 tsp. salt
1/8 tsp. black pepper
1 Tbsp. chopped fresh cilantro (optional)
In a medium bowl combine first six
ingredients and cilantro (if using). Serve
immediately or cover and chill up to
2 hours.* Makes 8 servings ( 1/4 cup each).
*tip The salsa is best served within 2 hours
because the fruit waters out. If making it
ahead, add the salt just before serving.
per serving 34 cal., 0 g fat, 0 mg chol.,
37 mg sodium, 8 g carb., 1 g fiber, 4 g sugars,
1 g pro.
DOUBLE-BERRY SYRUP
hands on 5 minutes
cook 10 minutes
1 cup fresh or frozen blueberries
1 cup fresh or frozen blackberries
1/2 cup fresh orange juice
1/2 cup honey
In a small saucepan combine all ingredients.
Bring to boiling; reduce heat. Simmer,
uncovered, mashing occasionally, until
mixture reaches a syrupy consistency with
some chunks remaining, about 10 minutes. If
you like, press mixture through a fine-mesh
sieve into a small bowl; discard solids. Cover
and chill up to 1 week. Makes 6 servings
( 1/3 cup each).
per serving 119 cal., 0 g fat, 0 mg chol.,
2 mg sodium, 3 g carb., 2 g fiber, 28 g sugars,
1 g pro.
SWEETENED LAVENDER
WHIPPED CREAM
hands on 5 minutes
chill 4 hours
1 cup heavy cream
1 Tbsp. dried lavender buds, crushed
2 Tbsp. sugar
1. In a small bowl combine cream and dried
lavender. Cover and chill 4 to 8 hours. Strain
mixture; discard lavender.
2. In a chilled mixing bowl beat cream and
sugar with a mixer on medium, beating just
until soft peaks form (tips curl). Serve
immediately or cover and chill up to
2 hours. Makes 16 servings (2 Tbsp. each).
per serving 57 cal., 5 g fat (3 g sat. fat),
17 mg chol., 4 mg sodium, 2 g carb., 0 g fiber,
2 g sugars, 0 g pro.

KALE-HONEYDEW-
CUCUMBER SMOOTHIES
start to finish 15 minutes
1 lime
21/2 cups packed trimmed kale leaves
2 cups frozen cubed honeydew melon
3/4 cup chopped cucumber
1/2 of an avocado, seeded, peeled,
and cut up
1/2 cup water
1/4 cup loosely packed fresh mint leaves
1 to 2 Tbsp. agave nectar
Remove 1 tsp. zest and squeeze 1 Tbsp. juice
from lime. In a blender combine zest, juice,
and remaining ingredients. Cover and
blend until smooth. Makes 2 servings
(11/2 cups each).
per serving 192 cal., 7 g fat (1 g sat. fat),
0 mg chol., 85 mg sodium, 34 g carb.,
8 g fiber, 24 g sugars, 5 g pro.
RED CABBAGE AND
BERRY BLENDERS
start to finish 15 minutes
11/2 cups frozen wild blueberries
1 cup chopped or shredded red
1
cabbage
cup coconut water
1/2 cup frozen raspberries
1/3 cup cubed silken tofu
4 whole pitted dried dates, chopped
2 Tbsp. fresh lime juice
1 tsp. grated fresh ginger
1/8 tsp. ground cardamom
In a blender combine all ingredients. Cover
and blend until smooth. Makes 2 servings
(11/2 cups each).
per serving 182 cal., 2 g fat (0 g sat. fat),
0 mg chol., 25 mg sodium, 40 g carb.,
8 g fiber, 24 g sugars, 4 g pro.
18 MEDITERRANEAN DIET
Give fresh fruits and
vegetables a whirl in the
blender to begin your day
with a nutritious meal or to
whip up a recharging snack.
CHERRY AND
PURPLE SWEET POTATO
SMOOTHIES
start to finish 15 minutes
tip
11/2 cups frozen pitted dark sweet cherries
1/2 cup frozen pitted red tart cherries
1/2 cup cooked purple sweet potato, To thicken the
chilled* smoothies, place
11/2 cups almond milk blended mixture in
1/4 cup quick-cooking rolled oats freezer 5 to 10 minutes.
1 Tbsp. unsweetened Dutch-process To thin smoothies, add
cocoa powder a few ice cubes and
blend until smooth.
1 Tbsp. pure maple syrup
1 Tbsp. almond butter
1 Tbsp. fresh lemon juice
In a blender combine all ingredients. Cover
and blend until smooth. Makes 2 servings
(11/3 cups each).
*to cook sweet potato Microwave
a 4-oz. purple sweet potato until tender,
4 to 6 minutes; cool and peel. Wrap and
chill until ready to use or up to 3 days.
per serving 296 cal., 8 g fat (1 g sat. fat),
0 mg chol., 151 mg sodium, 54 g carb.,
8 g fiber, 32 g sugars, 7 g pro.
GREEN GRAPES AND CHERRY AND PURPLE SWEET
FENNEL SMOOTHIES POTATO SMOOTHIES
start to finish 15 minutes
11/2 cups seedless green grapes, frozen
1 cup coconut water
3/4 cup cored and thinly sliced fennel bulb
1/3 cup plain whole milk or low-fat yogurt
1/4 of an avocado, seeded and peeled
11/2 Tbsp. coarsely chopped fennel fronds
2 tsp. agave nectar
11/2 tsp. lemon zest
In a blender combine all ingredients. Cover
and blend until smooth. Makes 2 servings
(11/2 cups each).
per serving 206 cal., 7 g fat (3 g sat. fat),
7 mg chol., 63 mg sodium, 37 g carb.,
3 g fiber, 30 g sugars, 4 g pro.
 KALE-HONEYDEW-
CUCUMBER SMOOTHIES

RED CABBAGE AND

BERRY BLENDERS

GREEN GRAPES
AND FENNEL SMOOTHIES
 Eating nutritiously need not be cumbersome. Mix and COOKED FARRO
In a medium saucepan combine
match these easy-to-prep grains, proteins, and sauces 2²/₃ cups water and 1/2 tsp. salt.
with a few vegetables to have totable lunches or no-fuss Bring to boiling over medium-
high. Stir in ²/₃ cup pearled
dinners ready in a snap. farro and reduce heat. Simmer,
covered, until tender yet still
chewy, 20 to 25 minutes; drain.
Toss farro with 1 Tbsp. olive oil
to keep grains from sticking
together; cool completely.
pick your Transfer farro to an airtight
container and chill up to 3 days.

grain Makes 2 cups.

COOKED
BROWN RICE
In a large saucepan combine
4 cups water and 1/2 tsp. salt.
COOKED FARRO Bring to boiling over medium-
high. Stir in ²/₃ cup long grain
brown rice, rinsed and drained;
COOKED reduce heat. Simmer, covered,
BROWN RICE 30 minutes. Drain rice and
immediately return to pot. Let
stand, covered, 15 to 20 minutes
to allow rice to steam and fi nish
cooking. Remove lid and fl uff
rice with a fork; cool completely.
Transfer rice to an airtight
container and chill up to 3 days.
Makes 2 cups.

COOKED QUINOA COOKED QUINOA

In a medium saucepan
combine 11/₃ cups water; ²/₃ cup
quinoa, rinsed and drained;
and 1/2 tsp. kosher salt. Bring
to boiling over medium-high.
Reduce heat and simmer
until nearly tender, about
15 minutes. Remove from
heat and let stand, covered,
5 minutes. Remove lid and

to reheat grains fl uff quinoa with a fork; cool

completely. Transfer quinoa to
Using a fork, break up grain clumps, if needed. Place chilled grain in a bowl and cover an airtight container and chill
with a damp paper towel (to reheat brown rice, add about 1 Tbsp. water per 1 cup rice to up to 3 days. Makes 2 cups.
keep the rice from becoming dry and sticky). Microwave, stirring occasionally, until heated
through, 30 to 60 seconds.
pick your protein pick your seasoning
COLD OVEN
CHICKEN
Line a 15×10-inch baking pan RAS EL HANOUT
with foil. Arrange 4 skinless,
boneless chicken breasts (6 to
8 oz. each) in pan. Drizzle
chicken with 2 Tbsp. vegetable
oil and season with salt and ITALIAN
pepper. Place in a cold oven. SEASONING
Set oven temperature to 450°F
and roast 25 to 30 minutes or
until a thermometer inserted
into thickest parts reads 165°F.
Let cool at least 5 minutes
before slicing or shredding
chicken. Transfer chicken to an GREEK
airtight container and chill up to SEASONING
3 days. Makes 4 chicken
breasts (1 chicken breast each).

SPANISH

HARD-BOILED SEASONING

EGGS
1. In a large saucepan place
4 large eggs in a single
layer (do not stack eggs).
Add enough cold water to
cover eggs by 1 inch. Bring
to a rapid boil over high
ITALIAN SEASONING
In a small bowl stir together 1 Tbsp. each dried basil,
(water will have large rapidly
crushed; dried oregano, crushed; dried rosemary,
breaking bubbles). Remove
crushed; dried thyme, crushed; and ¹∕4 tsp. crushed red
from heat, cover, and let stand
pepper. Makes ¹∕4 cup.
15 minutes; drain.
2. Run cold water over eggs or place them in ice water until
cool enough to handle; drain. Store eggs, unpeeled, in the
refrigerator up to 1 week.
RAS EL HANOUT
In a small bowl stir together 2 tsp. each salt, ground cumin,
3. To peel, gently tap each egg on the countertop. Roll egg
and ground ginger; 1 tsp. each ground allspice, ground
between the palms of your hands. Peel off eggshell, starting at
cinnamon, cayenne pepper, ground turmeric, and black
the large end. Makes 4 hard-boiled eggs (1 egg each).
pepper; and ¹∕2 tsp. ground cloves. Makes ¹∕4 cup.

LEAN GROUND SPANISH SEASONING

MEAT In a small bowl stir together 2 Tbsp. smoked paprika,
In a 10-inch skillet cook and 1¹∕2 tsp. each garlic powder and ground cumin, 1 tsp.
stir 1 lb. ground meat (turkey, dried oregano, ³∕4 tsp. each black pepper and crushed
beef, or pork) over red pepper, and ¹∕8 tsp. cayenne pepper (if you like).
medium-high until browned Makes ¹∕4 cup.
and no pink remains , about
10 minutes. Drain off fat.
Transfer ground meat to GREEK SEASONING
airtight containers and chill up In a small bowl stir together 5 tsp. dried oregano, crushed;
to 3 days or freeze up to 1 Tbsp. dried thyme, crushed; 2 tsp. each dried basil,
3 months. If frozen, thaw portions in the refrigerator overnight crushed, and dried minced onion; and 1 tsp. each dried
before using. Makes 3 cups cooked meat ( ³∕4 cup each). marjoram, crushed, and dried minced garlic.
Makes ¹∕4 cup.

MEDITERRANEAN DIET 21
 pick your
vegetables
avocado
bell peppers
(raw or roasted)
Brussels sprouts
(shredded raw
or roasted)
cabbage
cherry tomatoes
radishes
salad greens
snap peas
tomatoes
 pick your sauce
HARISSA SAUCE In a medium bowl combine 1 oz. dried chile
peppers (New Mexico, Anaheim, and/or pasilla chile peppers),
stemmed and seeded (tip, p. 86), and enough boiling water to cover.
Let stand 20 minutes. Drain. Meanwhile, in a 6-inch dry skillet heat ¹∕2 tsp.
each caraway seeds, coriander seeds, and cumin seeds over medium,
shaking skillet occasionally, until toasted and fragrant, 1 to 2 minutes. Remove seeds
from skillet; cool. Grind seeds in a spice grinder, place in a resealable plastic bag and roll
over seeds with a rolling pin (or tip, p. 65). In a food processor or blender combine drained
chiles, ground seeds, and ²∕3 cup bottled roasted red bell peppers, drained; 2 Tbsp. fresh
lemon juice; 5 cloves garlic, peeled; 1 tsp. salt; and ¹∕4 to ¹∕2 tsp. crushed red pepper. Cover
and pulse until smooth. Add 1 to 2 Tbsp. water to reach desired consistency. Transfer sauce to
an airtight container and chill up to 1 week. Makes 1 cup.

TZATZIKI SAUCE In a small bowl combine one 5.3- to 7-oz. carton

plain low-fat yogurt; 1 cup chopped cucumber; 2 tsp. chopped
fresh dill; 2 cloves garlic, minced; 1 tsp. fresh lemon juice; and
¹∕4 tsp. salt. Transfer sauce to an airtight container and chill up to
3 days. Makes 1¹∕4 cups.

CHERMOULA In a medium bowl stir together ¹∕3 cup fresh lemon

juice; 2 Tbsp. each finely chopped fresh cilantro, finely chopped
fresh flat-leaf parsley, and olive oil; 3 cloves garlic, minced;
1 tsp. paprika; and ¹∕2 tsp. salt. Transfer sauce to an airtight
container and chill up to 4 days. Makes 1¹∕4 cups.

ZHOUG In a blender or food processor combine 2 cups lightly

packed fresh cilantro leaves; 1 cup lightly packed fresh flat-leaf
parsley leaves; 1 to 2 fresh jalapeño peppers, seeded, and halved
(tip, p. 86); 1 Tbsp. fresh lemon juice; 3 cloves garlic, minced; 1 tsp.
ground cumin; and ¹∕2 tsp. each salt and coriander. Cover and
blend or process until finely chopped, scraping sides as necessary.
With blender or processor running, slowly add ¹∕2 cup olive oil in a
steady stream until combined. Add 2 Tbsp. roasted salted pepitas
(pumpkin seeds). Cover and blend or process until nearly smooth.

pick your
Transfer sauce to an airtight container and chill up to 1 week. Makes
1 cup.

garnish
ROMESCO SAUCE In a food processor or blender combine
fresh herbs 4 medium roma tomatoes, peeled, seeded, and cut up; 2 oz.
cheese country-style bread, toasted and torn into bite-size pieces; ²∕3 cup
chopped bottled roasted red bell peppers; ¹∕2 cup blanched
gremolata whole almonds, toasted; ¹∕4 cup sherry vinegar (or red wine
(fresh parsley, vinegar); 1 Tbsp. chopped fresh flat-leaf parsley; 4 cloves garlic,
lemon zest, peeled and smashed; 1 tsp. smoked paprika; ¹∕2 tsp. ground ancho
and fresh chile pepper; and ¹∕8 tsp. cayenne pepper. Cover and pulse until
evenly chopped. With processor or blender running, slowly add
minced garlic) ¹∕4 to ¹∕3 cup olive oil in a steady stream until mixture is finely
nuts or seeds chopped and combined. Season with ¹∕4 tsp. salt. Transfer sauce to
an airtight container and chill up to 1 week. Let stand at room
temperature 30 minutes before serving. Makes 2 cups.

MEDITERRANEAN DIET 23
 assemble
your bowl

Roasted Red Pepper

MAKE-IT-MINE and Farro Bowl
GRAIN BOWL PROTEIN Hard-Boiled Egg, sliced (p. 21)
start to finish 10 minutes SEASONING BLEND Ras el Hanout (p. 21)
GRAIN Cooked Farro (p. 20)
1 portion cooked PROTEIN
VEGETABLES 2 Tbsp. roughly chopped
1/8 to 1/4 tsp. SEASONING
BLEND bottled roasted red bell peppers and 1/2 cup
1/2 cup cooked GRAIN spring greens
2 portions VEGETABLES SAUCE Harissa Sauce (p. 23)
1 Tbsp. SAUCE GARNISHES 1 Tbsp. each chopped fresh
2 GARNISHES parsley and roasted salted pistachios
per serving 240 cal., 9 g fat (2 g sat. fat),
1. Season PROTEIN with 186 mg chol., 268 mg sodium, 28 g carb.,
SEASONING BLEND; stir to 3 g fiber, 3 g sugars, 11 g pro.
coat, if needed.
2. Spoon cooked GRAIN into a
bowl. Top with seasoned
PROTEIN and the VEGETABLES.
Drizzle with SAUCE and
sprinkle with GARNISHES.
Makes 1 serving.

24 MEDITERRANEAN DIET
Avocado, Kale, and Rice Bowl
PROTEIN Lean Ground Meat, such as turkey (p. 21)
SEASONING BLEND Spanish Seasoning (p. 21)
GRAIN Cooked Brown Rice (p. 20)
VEGETABLES 1/4 of an avocado, seeded, peeled, and sliced, and
1/2 cup chopped fresh kale
SAUCE Romesco Sauce (p. 23)
GARNISHES 1 Tbsp. each chopped fresh oregano and Marcona
almonds (or toasted sliced almonds)
per serving 604 cal., 34 g fat (5 g sat. fat), 99 mg chol., 375 mg
sodium, 42 g carb., 11 g fiber, 5 g sugars, 39 g pro.

Tzatziki-Sauced Chicken and Quinoa Bowl

PROTEIN Cold Oven Chicken, sliced (p. 21)
SEASONING BLEND Greek Seasoning (p. 21)
GRAIN Cooked Quinoa (p. 20)
VEGETABLES 1/4 cup halved cherry tomatoes and 1/4 cup halved and sliced
cucumber
SAUCE Tzatziki Sauce (p. 23)
GARNISHES 1 Tbsp. each chopped fresh mint and crumbled feta cheese
per serving 390 cal., 9 g fat (3 g sat. fat), 129 mg chol., 255 mg sodium, 24 g carb.,
4 g fiber, 3 g sugars, 51 g pro.

MEDITERRANEAN DIET 25
 Put heart-healthy olive oil and briny
olives to work in a scrumptious French-
style tart. Plus, learn how to shop the
shelves for the best-quality olive oil
and what olives to stock up on.

SAVORY OLIVE
GALETTE
hands on 40 minutes
bake 40 minutes at 400°F
cool 10 minutes
1 cup all-purpose flour
3/4 cup white whole wheat
flour
1/4 cup finely ground walnuts
(tip, above right)
1/2 tsp. baking powder
1/2 tsp. salt
1/2 cup ice water
1/4 cup plus 2 Tbsp. olive oil
21/2 cups thinly sliced leeks
1 clove garlic, thinly sliced
1/4 cup dry white wine, such as
Pinot Grigio
1 14-oz. can whole artichoke
hearts, rinsed, drained,
and halved
1/3 cup pitted olives, such as
Kalamata and/or
Castelvetrano, halved
1 Tbsp. finely chopped fresh
rosemary
3/4 cup part-skim ricotta
cheese
1 oz. shredded Gruyère
cheese ( 1/4 cup)
1 egg, separated
1 tsp. Dijon mustard
2 Tbsp. finely chopped fresh
parsley
1/2 tsp. black pepper
1 Tbsp. water
Toasted chopped walnuts
and/or lemon zest
(optional)
1. For crust, in a medium bowl
whisk together first four
ingredients (through baking
powder) and 1/4 tsp. of the salt.
Make a well in center of mixture.
In a small bowl whisk together
the ice water and 1/4 cup of the
olive oil. Add to flour mixture.
Using a fork, stir just until
moistened. Gather the dough
into a ball and wrap in plastic
wrap. Chill 30 minutes.
2. Meanwhile, for filling, in
a 10-inch skillet heat remaining
2 Tbsp. olive oil over medium.
Add leeks and garlic. Cook,
stirring occasionally, until soft
but not browned, about
5 minutes. Carefully add wine.
Stir in artichokes, olives,
rosemary, and remaining 1/4 tsp.
salt. Cook, uncovered, until
liquid evaporates, 2 to
4 minutes; cool. In a small
bowl stir together ricotta,
Gruyère, egg yolk, Dijon,
parsley, and pepper.
3. Preheat oven to 400°F. Line a
baking sheet with parchment
paper. In a small bowl whisk
together egg white and
the 1 Tbsp. water.
4. On a lightly floured surface
roll dough into a 13-inch circle.
Transfer circle to prepared
tip
Use the pulse setting
of a food processor
to grind the walnuts.
Be careful not to
overprocess them
into a paste.
baking sheet. Spread ricotta
mixture over dough, leaving a
2-inch border. Gently spread
artichoke mixture over ricotta
mixture. Fold edge of pastry
over filling, pleating as needed.
Lightly brush pastry top and
sides with egg white mixture.
5. Bake galette, rotating
halfway through, until edges are
brown and filling is set, 40 to
45 minutes. Cool on a wire
rack 10 minutes.
6. Serve warm or at room
temperature. If you like, sprinkle
with chopped walnuts, lemon
zest, and/or additional
rosemary and parsley and
drizzle with additional olive
oil. Makes 6 servings
(1 wedge each).
per serving 411 cal., 24 g fat
(5 g sat. fat), 46 mg chol.,
551 mg sodium, 38 g carb.,
4 g fiber, 2 g sugars, 12 g pro.
MEDITERRANEAN DIET 27

5 Mediterranean
olives every pantry needs
Although hundreds of olive varieties grow around the globe, only a
handful are prominent in Mediterranean kitchens. Discover the best and
briniest, plus learn how to put each all-star table olive to tasty use.
1. Beldi olives
These olives are notable
for their wrinkly black skins;
bitter, salty taste; and chewy
texture. “Beldi olives thrive
in Morocco and undergo
a unique salt-cure method
from fall to spring, after
which they are packed
in oil,” says Meggan Hill,
executive chef at Culinary
Hill Test Kitchen and a
Better Homes & Gardens®
Stylemaker. The curing
process causes the olives to
shrivel, so they’re a breeze
to pit. For larger, smoother
Moroccan olives, look for
purple Beldi olives (pictured).
The robust flavor of Beldis
lets them star in poultry-
and fish-based entrées,
salads, and meze platters.
28 MEDITERRANEAN DIET
2
2. Manzanilla olives
“They are possibly the most
popular table olives,” Hill
says. Manzanillas are brined
then sold either undyed and
green in color (the classic
green olive with a red
pimiento, for example) or
dyed black and canned as
“California black ripe” olives.
When you order olives on
your pizza, chances are
they’re Manzanilla olives. Try
them as garnishes for salads
or dips too.
3. Kalamata olives
Named after the region
where they grow in
Greece, Kalamatas stand
out because of their dark
purplish brown color
and smooth, shiny skins,
according to Hill. The
olives’ meaty flavor shines
in appetizers, tapenades,
Mediterranean salads,
and pizzas.
4. Niçoise olives
Green, purple, and black
Niçoise olives are harvested
in the Alpes-Maritimes region
of France then commonly
packed with herbs, which
intensify their savory flavor. If
you can’t find Niçoise olives,
look for Coquillo olives
(pictured), which are closely
related and a bit smaller.
Like other brine-cured olives,
Niçoise olives are a treat in
tapenade, as stand-alone
appetizers, and (naturally) as
part of tuna Niçoise salad.
5
5. Castelvetrano
olives
Hailing from Valle del Belice,
the valley of the Belice
River in southwestern Sicily
in Italy, these olives have
a rich buttery taste and
smooth, shiny green skins.
Hill pairs them with nuts
and soft cheeses, pops
them into dirty martinis,
and roasts them alongside
fish and vegetables in
sheet-pan meals.
make the grade
Olive oil has been lauded as one of the most heart-healthy
ingredients on Earth, but it comes in several grades. We’ll
help decode two common types.

extra virgin olive oil

olive oil (EVOO)
EVOO guidelines state that
it cannot be treated with
chemicals, fruits, or heat over
80°F, and it must be rigorously
tested for taste and acidity.
EVOO is often considered
Typically made with a blend
of different olive oils, including
extra virgin, anything marked
“olive oil” may be more
processed than EVOO and
has been heat-treated. As
a result, it loses some of
the natural vitamins and

1
the purest version of olive oil,
polyphenols present in EVOO,
according to Meggan Hill,
but it becomes more versatile.
executive chef at Culinary
Hill Test Kitchen in Valencia, “The color may vary from
pale yellow to dark green,
California. But it comes with
depending on the exact blend,
a heftier price tag than other
and the flavor can vary from
olive oils. “EVOO retains all
no taste to strong and fruity,”
of its natural polyphenols,
Hill says.
antioxidants that may fight
heart disease and even To use With a smoke point of
premature aging,” Hill says. “It’s 374°F to 405°F, olive oil can be
the preferred oil of many chefs, used for sautéing, roasting, or
especially in Italy and Greece.” pan-frying foods, just as you
EVOO can be found in hues might use canola, vegetable,
from dark green to bright gold, peanut, or corn oil.
depending on the maturity of
the olives when picked.
To use Drizzle EVOO over any

2
food as a finishing oil, whisk it
into salad dressing, or use it
as a dip for bread. Cook
with it at temperatures below
350°F (EVOO’s smoke point
is 350°F to 410°F).

the real deal
Check the label before you purchase. Here’s how to spot a high-quality olive oil.
1. country of origin
The U.S. Food and Drug
Administration mandates
that olive oil labels tell
where the olives were
grown and where the oil
was produced and bottled.
Some countries, such as
Italy, bottle oils imported
from other countries.
3
2. dates
Although not required, many
bottles of oil list harvest
dates or “best-by” dates to
ensure the highest quality.
For best flavor, the date of
harvest or bottling should
be within two years of the
“best-by” date.
proper
storage
Heat, light, and oxygen
are the enemies of olive
oil. Some olive oils come
in tins or dark-color
bottles, which protect
them from sunlight. Keep
3. seals of your oil tightly sealed in
certification a cool, dark cupboard as
Certain seals provide a far away from the heat
degree of agricultural and of appliances as possible.
processing integrity to If it takes you a while to
the products they adorn. use up olive oil, purchase
For example, Protected it in smaller bottles or
Geographical Indication containers. If your oil
(PGI) means a product was starts to taste bitter or
produced in the geographic has an off-flavor, it’s time
area used in the name. to start fresh.
Gorgeous graze boards will be
surefire hits at your next gathering.
Heat seekers, vegetarians, and
sweet-lovers will happily nibble
from among these tasty combos.
There’s something for everyone!
 Bring-the-Heat
BOARD SERVES 8

Nuts
→ Spicy Curry-Roasted Cashews
(recipe, below left)

Cheeses
→ 4 oz. spicy habanero Jack, such as
Tillamook; habanero cheddar, such as
Cabot; or mango-habanero Gouda
from Red Apple Cheese (or a sweet and
creamy cheese with added chiles)
→ 4 oz. chèvre, such as Vermont Creamery
or Roth Cheese (or a creamy fresh
cheese that’s tangy and cooling)

Meat
→ 4 oz. hot Calabrese salami, such
as Veroni Salame Calabrese (or an
Italian uncured pork sausage labeled
picante, which means “spicy,” such
as Boar’s Head)

Fruits
→ 1 clementine, peeled and separated
into segments
→ 8 oz. seedless green grapes
SPICY CURRY-ROASTED
CASHEWS
hands on 5 minutes
bake 10 minutes at 375°F Drizzles or sauces
→ Spicy honey, such as Mike’s Hot Honey
Preheat oven to 375°F. Line a baking sheet → Whole grain mustard, such as Maille
with parchment paper. In a medium bowl
stir together 1 cup raw cashews, 1 Tbsp.
each olive oil and curry powder, 1/2 tsp.
salt, and 1/4 to 1/2 tsp. cayenne pepper. Other additions
Spread on prepared baking sheet. Bake → Spicy giardiniera (mixed vegetables),
until fragrant and toasted, about 10 minutes. such as Marconi or Mezzetta
→ Pepperoncini
Cool. Store in an airtight container at room
→ Baked pea snacks
temperature up to 4 days. Makes
→ Cornichons
16 servings (1 Tbsp. each). → Dried mango
per serving 58 cal., 5 g fat (1 g sat. fat), → Crackers and/or crostini
0 mg chol., 36 mg sodium, 3 g carb., 1 g fiber,
1 g sugars, 2 g pro.

MEDITERRANEAN DIET 31
 Plant Slant
BOARD SERVES 8

Protein
→ Smashed Chickpeas (recipe, opposite)
→ 1 cup roasted and lightly salted in-shell
pistachios (4 oz.)

Cheeses (1 dairy, 1 vegan)

→ 4 oz. dill Havarti, such as Castello
(or something soft, creamy, and savory
with herbs)
→ 4 to 8 oz. aged cheddar-style vegan
cheese wheel, such as Miyoko’s Creamery
(or a similar vegan cheese that’s aged
and slightly sharp)

Fruits
→ 8 oz. seedless red grapes
→ 1 green pear, such as Bartlett,
thinly sliced
→ ½ cup dried figs (2 oz.)

that’s
the pits
Sauces or jams
→ ½ cup Tzatziki Sauce (recipe, p. 23) Be sure to include
→ ¼ cup wild berry preserves, such as a little note or sign
Bonne Maman to warn guests
the olives may
contain pits.

Other additions
→ Marinated Olives (recipe, opposite)
→ 5 mini cucumbers, cut lengthwise
→ Crackers and/or crostini

32 MEDITERRANEAN DIET
SMASHED CHICKPEAS
hands on 10 minutes
cook 5 minutes

Remove 1 tsp. zest and squeeze 2 Tbsp.

juice from 1 lemon. In an 8-inch skillet heat
2 tsp. olive oil over medium. Add the lemon
zest; 1 tsp. smoked paprika; and 1 clove
garlic, minced; cook 30 seconds. Stir in one
15-oz. can reduced-sodium chickpeas,
drained but not rinsed (reserve 1 Tbsp.
liquid); the lemon juice; and 1/8 tsp. each
salt and black pepper. Reduce heat to
medium-low. Cook, covered, until
chickpeas are heated through and slightly
softened, about 5 minutes. Cool slightly.
Add reserved liquid. Use a potato masher
to mash chickpeas until creamy. Makes
8 servings (3 Tbsp. each).
per serving 63 cal., 2 g fat (0 g sat. fat),
0 mg chol., 131 mg sodium, 9 g carb., 2 g fiber,
0 g sugars, 2 g pro.

MARINATED OLIVES
hands on 10 minutes
chill 30 minutes

Remove two 1×2-inch lemon zest strips from

1 lemon. In a small saucepan heat 3 Tbsp.
olive oil; 1 Tbsp. minced shallot; 1 tsp. dried
oregano, crushed; 1/4 tsp. crushed red
pepper; and the lemon zest over medium
until mixture simmers. Place 11/2 cups whole
olives (such as Castelvetrano and/or
Kalamata) in a medium heatproof bowl.
Pour oil mixture over olives. Cover and
marinate in the refrigerator at least
30 minutes or up to 3 days. Makes
8 servings (3 Tbsp. or about 5 olives each).
per serving 86 cal., 9 g fat (1 g sat. fat),
0 mg chol., 281 mg sodium, 3 g carb.,
1 g fiber, 0 g sugars, 0 g pro.
 SWEET-on-You
BOARD SERVES 8

Cheeses
→ 4 oz. Mimolette, such as Isigny Sainte-
Mère (or something salty and aged with
fruity, nutty, and caramellike notes)
→ 4 oz. goat’s-milk Gouda, such as Old
Amsterdam (or something nutty, creamy,
and slightly sweet)

Meat
→ 8 oz. prosciutto, such as La Quercia or
cured ham, such as jamón serrano
(or a thinly sliced cured meat with no
added flavors)

Fruits
→ Yogurt-Stuffed Apricots (recipe, opposite)
→ 1 to 2 cups assorted fresh berries

Drizzle or sauce
→ Honey or a block of honeycomb
(often found next to jars of honey
in supermarkets)

Other additions
→ Biscotti
→ Dried cherries
→ Dark chocolate chunks, cut from
one large piece
→ Cinnamon-spiced almonds

34 MEDITERRANEAN DIET
 tip
Dried Mediterranean
apricots are larger,
softer, and moister than
other dried apricots.
Look for dried apricots
YOGURT-STUFFED
APRICOTS
with “Mediterranean”
on the package for
best results. start to finish 20 minutes

Combine ¾ cup plain whole milk Greek

yogurt and 2 tsp. honey; chill until ready to
use. In a small saucepan combine 1½ cups
water, 2 Tbsp. honey, ¼ tsp. ground
cardamom, and a pinch salt. Bring to a
simmer over medium-low. Add 20 dried
Mediterranean apricots; cook, stirring
occasionally, until apricots are soft and
plumped, about 5 minutes. Transfer
apricots to a plate; pat dry. Bring cooking
liquid to boiling over medium-high. Reduce
heat; boil gently, uncovered, until mixture
becomes syrupy and is reduced to about
2 Tbsp., about 10 minutes. Place 3 Tbsp.
chopped roasted unsalted pistachios in a
small bowl. Spoon or pipe about 2 tsp.
yogurt mixture into slits in each apricot.
Dip into pistachios to coat. Arrange on a
platter and drizzle with syrup. Makes
20 servings (1 apricot each).
per serving 40 cal., 1 g fat (0 g sat. fat),
0 mg chol., 11 mg sodium, 7 g carb., 0 g fiber,
5 g sugars, 1 g pro.
look on the
Fresh citrus lies at the heart of Mediterranean
cuisine. Limes, lemons, oranges, and grapefruit
shine in these sweetly tart recipes.
PAN-SEARED SALMON
WITH KUMQUATS,
P. 38

kumquats
Not much bigger than grapes, kumquats are intensely
sour fruits with a sweet, bitter finish. Cooking mellows them
and brings out the fruits’ natural sweetness.

MEDITERRANEAN DIET 37
 CLEMENTINE-
PAN-SEARED SALMON ROASTED CHICKEN
WITH KUMQUATS
PICTURED ON P. 37
hands on 35 minutes
stand 25 minutes
cook 21 minutes

21/2cups kumquats, halved

2 Tbsp. sea salt
1 navel orange
4 6-oz. fresh skin-on salmon fillets
2 cups water
5 Tbsp. olive oil
1/2 cup thinly sliced shallots
2 tsp. grated fresh horseradish or
prepared horseradish
2 tsp. packed brown sugar
2/3 cup dry white wine
1/4 cup fresh basil leaves, thinly sliced
1/2 of a head radicchio, shredded

1. In a medium bowl sprinkle kumquat

halves with 1 Tbsp. of the sea salt; let stand
25 minutes. Rinse under cold water;
drain and pat dry.
2. Meanwhile, remove 1 Tbsp. zest and
squeeze 1/4 cup juice from orange. To brine
salmon, place fillets in a shallow dish. In a
medium bowl stir together the water,
orange zest and juice, and remaining
1 Tbsp. sea salt until dissolved. Pour brine clementines
over salmon; cover and let stand at room
Commonly known by the brands Cuties and
temperature 15 minutes. Halos, clementines are a mandarin orange hybrid.
3. In a 12-inch nonstick skillet heat 3 Tbsp. Sweeter than most other citrus, the seedless fruits
of the oil over medium. Add kumquats and make this chicken tender and juicy.
shallots. Cook, stirring occasionally, until
kumquats and shallots start to brown,
about 8 minutes. Transfer to a small bowl.
Wipe out skillet.
4. Remove salmon from brine; pat salmon
dry and discard brine. Season salmon with CLEMENTINE-ROASTED chicken breast; tuck six of the sage leaves

salt and black pepper. In same skillet heat
remaining 2 Tbsp. oil over medium until
shimmering, about 2 minutes. Add salmon,
skin sides down (oil will sizzle). Cook until
skin is browned and crispy and each fillet is
opaque, about 8 minutes. Using a wide
spatula, carefully turn fillets; sear 1 minute.
Transfer to a cutting board; cover with foil.
5. Drain fat from skillet; return to stove top.
Increase heat to medium-high. Add
kumquat mixture, horseradish, and brown
sugar; cook 1 minute. Carefully add wine;
cook until mixture reaches a saucelike
consistency, 2 to 3 minutes. Remove from
heat. Stir in half of the basil.
6. Serve salmon over shredded radicchio
and kumquat mixture. Top with remaining
basil. Makes 4 servings
(1 salmon fillet + 1/3 cup kumquats-shallots
mixture each).
per serving 621 cal., 41 g fat (7 g sat. fat),
94 mg chol., 865 mg sodium, 20 g carb.,
6 g fiber, 12 g sugars, 37 g pro.
CHICKEN and the clementine slices under bacon.
3. For vinaigrette, squeeze juice from four
hands on 15 minutes
of the clementine halves into a small bowl.
roast 20 minutes at 450°F + 1 hour at 350°F
stand 10 minutes Whisk in maple syrup, sherry, oil, and garlic.
4. Place remaining five clementine halves
7 clementines or oranges around chicken. Chop remaining sage
1 31/2- to 4-lb. whole broiler-fryer chicken leaves; sprinkle over clementines. Roast
1 tsp. salt chicken 20 minutes. Remove from oven.
1/2 tsp. black pepper Reduce oven temperature to 350°F. Spoon
4 strips bacon half of the vinaigrette over chicken; cover
12 fresh sage leaves chicken with foil. Roast 50 to 60 minutes,
1/3 cup pure maple syrup spooning some of the remaining vinaigrette
1/4 cup dry sherry over chicken every 15 minutes. Remove foil.
1 Tbsp. olive oil Roast chicken until done (at least 170°F in
3 cloves garlic, minced thigh), about 10 minutes more. Remove from
oven. Cover with foil; let stand 10 minutes.
1. Preheat oven to 450°F. Halve the
To serve, squeeze juice from one roasted
clementines. Thinly slice four of the halves.
clementine half over chicken. Makes
2. Season inside and outside of chicken with
4 servings (31/2 to 4 oz. chicken each).
salt and pepper. Place one clementine half
per serving 603 cal., 19 g fat (6 g sat. fat),
in cavity. Twist wing tips under back; tie legs
204 mg chol., 882 mg sodium, 33 g carb.,
to tail using 100%-cotton kitchen string.
2 g fiber, 27 g sugars, 64 g pro.
Place chicken, breast side up, in a 13×9-inch
baking pan. Lay bacon strips lengthwise on

38 MEDITERRANEAN DIET
 LENTIL SOUP WITH
LEMON AND DILL
hands on 20 minutes
cook 25 minutes

1 Tbsp. olive oil

1 tsp. cumin seeds (note, below left)
1 32-oz. carton reduced-sodium
vegetable broth
2 cups water
11/2 cups chopped carrots
1 cup chopped celery
1 cup yellow lentils, rinsed and drained
1 bay leaf
4 cloves garlic, minced
1/2 tsp. salt
1/4 tsp. black pepper
1/4 cup fresh lemon juice
1/2 cup plain low-fat yogurt
1/2 cup lightly packed fresh dill,
coarsely chopped
1/4 cup finely chopped green onions

1. In a large saucepan heat olive oil over

medium-high. Add cumin seeds; cook
until toasted and fragrant, about

note 30 seconds. Stir in next nine ingredients

(through pepper).
Why use whole cumin 2. Bring to boiling; reduce heat. Simmer,
seeds instead of ground covered, until lentils are tender, about
cumin? When toasted, the 25 minutes. Remove and discard bay leaf.
seeds release their oils,
Stir lemon juice into soup. Serve soup
making them nutty and
topped with yogurt, dill, and green onions.
aromatic. Ground cumin
lacks that depth of flavor Makes 4 servings (11/2 cups each).
and becomes almost dusty per serving 264 cal., 5 g fat (1 g sat. fat),
in this soup. 2 mg chol., 723 mg sodium, 43 g carb.,
7 g fiber, 8 g sugars, 14 g pro.
 HARISSA-SPICED ISRAELI 2. In a small saucepan whisk together

COUSCOUS SALAD WITH chicken broth and Harissa Sauce. Bring

PRESERVED LEMON
hands on 25 minutes
cook 17 minutes
1 preserved lemon
1 14.5-oz. can reduced-sodium chicken
broth or vegetable broth
1 Tbsp. Harissa Sauce (p. 23) or
purchased harissa sauce
2 Tbsp. olive oil
3 green onions, white and green parts
separated and thinly sliced
1 cup Israeli couscous
1/4 cup golden raisins
2/3 cup frozen fire-roasted whole
kernel corn
1 cup multicolor cherry tomatoes, halved
1/2 cup chopped fresh parsley
1/3 cup roasted, unsalted pistachios
1 recipe Harissa Vinaigrette (right)
1/4 cup crumbled feta cheese (1 oz.)
2 Tbsp. chopped fresh mint
1. Quarter preserved lemon, remove and
discard pulp, and cut peel into strips.
If very salty, rinse with water; pat dry.
to boiling. Reduce heat to low; cover and
keep warm.
3. Meanwhile, in a 12-inch nonstick skillet
heat oil over medium-high. Add the white
parts of the green onions and cook until
fragrant, about 1 minute. Add couscous
and cook until toasted, about 5 minutes.
Slowly stir in chicken broth mixture and
raisins; bring to boiling. Reduce heat; cook,
uncovered, stirring occasionally, until
couscous is tender and all liquid has been
absorbed, about 10 minutes. Add corn;
cook 1 minute more.
4. Remove skillet from heat; add tomatoes,
parsley, pistachios, preserved lemon strips,
and Harissa Vinaigrette. Toss to combine.
Top with feta, mint, and remaining green
onions. Makes 4 servings ( 3/4 cup each).
harissa vinaigrette In a small bowl whisk
together 3 Tbsp. olive oil, 2 Tbsp. red wine
vinegar, 1 Tbsp. Harissa Sauce (recipe,
p. 23) or purchased harissa sauce, 1 Tbsp.
finely chopped shallot, 2 tsp. honey,
1/2 tsp. ground cumin, 1/4 tsp. each ground
coriander and black pepper, and
1/8 tsp. salt.
per serving 499 cal., 26 g fat (4 g sat. fat),
8 mg chol., 617 mg sodium, 57 g carb.,
4 g fiber, 14 g sugars, 12 g pro.

preserved lemons
Lemons that have been soaked in a salt and lemon juice brine lend a slightly
fruity, umami-rich flavor to dishes and are commonly used as flavor enhancers in
Morocco and other North African countries. Look for jars of preserved lemons in
specialty food stores or online. To prep preserved lemons, use a knife or spoon
to scrape away and discard pulp and white pith, then cut yellow peel into thin
strips. If you can’t find preserved lemons at your supermarket, use the zest and
juice from one lemon and stir them into the salad in Step 4.

40 MEDITERRANEAN DIET
 don’t be
chicken
If you like, add shredded
cooked chicken breast to
this salad. Try our Cold
Oven Chicken recipe
(p. 21) or use storebought
rotisserie chicken.
 get juicy!
To get the most juice from
citrus, take the fruit out of the
fridge and let it reach room
temperature. Roll the fruit
back and forth on the counter
to soften and crush the juice
cells. Then cut the fruit in half
crosswise and give each half
a good squeeze.

ROSEMARY-GRAPEFRUIT
PORK TENDERLOIN WITH
KALE AND BEETS
hands on 15 minutes
marinate 2 hours
roast 45 minutes at 425°F
stand 10 minutes

2 ruby red grapefruit

5 Tbsp. honey
5 Tbsp. olive oil
1/2 cup orange juice
4 Tbsp. Dijon mustard
4 cloves garlic, minced
2 fresh rosemary sprigs
1 lb. fresh beets, peeled and cut into
1/2-inch wedges
1 11/4-lb. pork tenderloin
1/4 tsp. salt
1/4 tsp. black pepper
8 cups roughly torn kale (6 oz.)
4. Remove pork from marinade, reserving wilt but still green, 5 to 7 minutes. Serve
1. With a vegetable peeler, remove four marinade; pat pork dry.* Place pork on rack pork, beets, and kale with syrup. Makes
strips of zest from grapefruit. Halve in prepared pan; brush with remaining 4 servings (4 oz. meat + 3/4 cup kale + 1/2 cup
grapefruits and squeeze about 1 cup juice 1 Tbsp. honey. Sprinkle with salt and pepper. beets + 2 Tbsp. syrup each).
into a small bowl. Whisk in 4 Tbsp. each 5. Transfer pork and beets to oven. Roast *tip If you prefer a deep, dark crust
of the honey and oil, and the next three beets until tender, about 40 minutes. on your meat, marinate as directed,
ingredients (through garlic); add rosemary Roast pork 30 to 35 minutes or until a except after patting pork dry in Step 4, heat
and grapefruit zest. Divide mixture thermometer inserted into center registers 1 Tbsp. vegetable oil in a 12-inch
between two large resealable plastic 145°F. Transfer pork to a cutting board; skillet over medium-high. Add pork to
bags. Place beets and pork each cover and let stand 10 minutes. Slice meat. skillet; cook until browned on all sides, 4 to
in separate bags. Seal bags and marinate 6. Meanwhile, strain all reserved marinade 5 minutes per side. Roast pork until done
in the refrigerator 2 to 4 hours. into a small saucepan; discard solids. Bring (145°F), 15 to 20 minutes. (Beets should
2. Preheat oven to 425°F. Line a 15×10-inch to boiling; reduce heat. Simmer, uncovered, roast 40 to 45 minutes total.)
baking pan with foil. Place a rack in the pan. until reduced to a syrup, about 12 minutes. per serving 496 cal., 22 g fat (3 g sat. fat),
3. Drain beets, reserving marinade. Place 7. Meanwhile, in a large bowl toss kale with 87 mg chol., 528 mg sodium, 45 g carb.,
beets in a 2-qt. baking dish. Cover dish remaining 1 Tbsp. olive oil. Transfer to a 8 g fiber, 35 g sugars, 34 g pro.
with foil. rimmed baking sheet. Roast until starting to

42 MEDITERRANEAN DIET

nice spices
Za’atar and sumac are spices frequently used in North
African cuisine. Za’atar provides earthy and herbaceous
notes. Sumac has a lemony, tangy, and slightly salty flavor.
You can find both at most large grocery stores.
ZA’ATAR-SUMAC
ASPARAGUS WITH LIME
AND WHIPPED GOAT
CHEESE
hands on 15 minutes
roast 15 minutes at 450°F
11/2 lb. asparagus, trimmed
3 medium shallots, halved and thinly
sliced
1/4 cup olive oil
1 Tbsp. fresh lime juice
2 tsp. za’atar (tip, below left)
2 tsp. honey
1/2 tsp. ground sumac (note, below left)
1/8 tsp. ground allspice
3/4 tsp. salt
1/2 tsp. black pepper
4 cups 3/4-inch cubes seeded bread
4 oz. soft goat cheese (chèvre), crumbled
1 cup plain Greek yogurt
Lime wedges (optional)
1. Arrange one oven rack in the upper third
of the oven and another in the lower third.
Preheat oven to 450°F.
2. Place asparagus and shallots in a shallow
baking pan. In a small bowl whisk together
2 Tbsp. of the olive oil, the next five
ingredients (through allspice), and 1/4 tsp.
each of the salt and pepper. Spoon over
asparagus and shallots; toss to coat.
3. In another shallow baking pan toss bread
cubes with remaining 2 Tbsp. oil, 1/4 tsp. of
the salt, and remaining 1/4 tsp. pepper.
Spread in an even layer.
4. Place pan with asparagus on top oven
rack and pan with bread cubes on bottom
rack. Roast, stirring each halfway through,
until asparagus is tender and croutons
are crisp and light golden brown,
about 15 minutes.
5. Meanwhile, in a medium bowl stir
together goat cheese, yogurt, and
remaining 1/4 tsp. salt. Serve asparagus and
shallots with yogurt mixture, croutons, and
lime wedges (if using). Makes 4 servings
(8 asparagus spears + 1/2 cup croutons +
1/3 cup yogurt mixture each).
per serving 401 cal., 25 g fat (9 g sat. fat),
26 mg chol., 803 mg sodium, 29 g carb.,
3 g fiber, 10 g sugars, 17 g pro.
Blend fun flavors and stir-ins with
canned beans for easy, breezy
snacks or appetizers.

LEMONY BEET
HUMMUS

ROASTED RED
PEPPER HUMMUS
tip
For extra-smooth
hummus, before blending
place drained chickpeas
on half of a clean
dry kitchen towel. Fold
towel over chickpeas
and gently massage to
remove skins.
 LEMONY BEET HUMMUS
start to finish 15 minutes
1 15-oz. can chickpeas, rinsed and
drained (tip, opposite)
8 oz. cooked beets or 1 (8-oz.) can sliced
pickled beets, drained
2 Tbsp. tahini
2 Tbsp. fresh lemon juice
2 tsp. prepared horseradish
2 cloves garlic, peeled and halved
1/4 tsp. salt
1/4 cup olive oil
2 Tbsp. plain Greek yogurt
Chopped fresh flat-leaf parsley
(optional)
GREEN GODDESS Crackers and/or vegetable dippers
WHITE BEAN DIP
In a blender or food processor combine
first seven ingredients (through salt). Cover
and blend until nearly smooth, stopping and
scraping sides as necessary. With blender
running, add olive oil in a thin, steady
stream until smooth. To serve, swirl in Greek
yogurt and top with parsley (if using). Serve
with crackers and/or vegetable dippers.
Makes 10 servings ( 1/4 cup each).
per serving 117 cal., 8 g fat (1 g sat. fat),
0 mg chol., 186 mg sodium, 10 g carb.,
2 g fiber, 4 g sugars, 3 g pro.
ROASTED RED
PEPPER HUMMUS
start to finish 15 minutes
1 15-oz. can chickpeas, rinsed and
drained (tip, opposite)
3/4 cup bottled roasted red bell
peppers, drained
2 cloves garlic, peeled and halved
2 Tbsp. tahini
2 Tbsp. fresh lime juice
1/4 tsp. salt
1/4 tsp. paprika or smoked paprika
1/4 cup olive oil
2 Tbsp. toasted pine nuts
Sliced green onions (optional)
Crackers and/or vegetable dippers
In a blender or food processor combine
first seven ingredients (through paprika).
Cover and blend until smooth, stopping
and scraping sides as necessary. With
blender running, add olive oil in a thin,
steady stream until combined. To serve, top
with pine nuts and green onions (if using).
Serve with crackers and/or vegetable
dippers. Makes 6 servings ( 1/4 cup each).
SWEET HEAT per serving 192 cal., 15 g fat (2 g sat. fat),
BEAN DIP 0 mg chol., 258 mg sodium, 12 g carb.,
3 g fiber, 3 g sugars, 4 g pro.
GREEN GODDESS
WHITE BEAN DIP
start to finish 15 minutes
1 lemon
1 15-oz. can cannellini beans,
rinsed and drained
2 cloves garlic, peeled
1/4 tsp. salt
1/4 cup olive oil
1/2 cup loosely packed chopped
fresh parsley
1/2 cup loosely packed chopped
fresh basil
1/4 cup chopped fresh chives
Crackers and/or vegetable dippers
Remove 1 tsp. zest and squeeze 2 Tbsp.
juice from lemon. In a blender or food
processor combine beans, lemon juice,
garlic, and salt. Cover and blend until
smooth, stopping and scraping sides as
necessary. With blender running, add olive
oil in a thin, steady stream until smooth. Add
parsley, basil, and chives; blend until
combined. To serve, top with lemon zest
and if you like, additional fresh chives and
olive oil. Serve with crackers and/or
vegetable dippers. Makes 5 servings
( 1/4 cup each).
per serving 150 cal., 11 g fat (2 g sat. fat),
0 mg chol., 252 mg sodium, 13 g carb.,
4 g fiber, 0 g sugars, 5 g pro.
SWEET HEAT BEAN DIP
start to finish 10 minutes
1 15-oz. can cannellini beans,
rinsed and drained
1/4 cup unsweetened cocoa powder
2 Tbsp. honey
2 tsp. harissa paste,* or to taste
1/4 tsp. ground cinnamon
2 to 3 Tbsp. milk
Chopped chili-roasted shelled
pistachios, shaved dark chocolate,
and/or hot honey (optional)
Graham crackers
In a blender or food processor combine
first five ingredients (through cinnamon).
Add 1 Tbsp. of the milk; cover and blend
until smooth, stopping and scraping sides as
necessary. Add enough of remaining milk to
make a creamy dip. To serve, top with
pistachios, dark chocolate, and/or hot
honey (if using). Serve with graham
crackers. Makes 8 servings ( 1/4 cup each).
*tip Start with 2 tsp. harissa paste. You can
always blend in more.
per serving 78 cal., 2 g fat (1 g sat. fat),
0 mg chol., 120 mg sodium, 15 g carb.,
4 g fiber, 5 g sugars, 4 g pro.
MEDITERRANEAN DIET 45
These Mediterranean classics are comfort
foods done right. Inspired by food truck
favorites and street stall standbys, these
flavorful foods are also nutritious.
CHICKEN GYROS 1
4
recipe Tzatziki Sauce (p. 23)
whole wheat Greek pita flatbreads,
marinade. Spread chicken in prepared
pan. Broil 4 to 5 inches from heat until
hands on 20 minutes
warmed chicken is no longer pink, 5 to 7 minutes.
marinate 20 minutes
Fresh dill fronds (optional) Meanwhile, for salad, in a medium bowl
broil 5 minutes
Lemon wedges (optional) combine lettuce, tomatoes, and onion.
3 Tbsp. fresh lemon juice 3. To serve, spread Tzatziki Sauce on
2 Tbsp. olive oil 1. For marinade, in a small bowl whisk each flatbread; top with chicken, salad,
3 cloves garlic, minced together first six ingredients (through and dill. If you like, serve with lemon
2 tsp. dried oregano, crushed pepper). Place chicken in a resealable wedges. Makes 4 gyros.
plastic bag set in a shallow dish. Add per gyro 425 cal., 13 g fat (2 g sat. fat),
1/4 tsp. salt
marinade to bag. Seal bag; turn to coat. 85 mg chol., 693 mg sodium, 44 g carb.,
1/4 tsp. black pepper
1 lb. skinless, boneless chicken breasts, Marinate in the refrigerator, turning 10 g fiber, 8 g sugars, 38 g pro.
cut crosswise into 1/2-inch strips occasionally, at least 20 minutes or up
1 cup chopped romaine lettuce to 2 hours.
1 cup chopped grape tomatoes 2. Preheat broiler. Line a 15×10-inch baking
3 Tbsp. finely chopped red onion pan with foil. Drain chicken; discard

MEDITERRANEAN DIET 47
LEBANESE-STYLE 1/2 tsp. black pepper skewers on rack in prepared pan. Bake

KOFTA KABOBS 1/2 cup plain low-fat yogurt

1/4 cup shredded cucumber, drained and
until meat mixture is done (160°F), 20 to
25 minutes. Turn on broiler; broil until
hands on 25 minutes
patted dry browned, 1 to 2 minutes.
bake 20 minutes at 350°F
broil 1 minute
2 tsp. finely chopped fresh mint 3. Meanwhile, for yogurt sauce, in a small
2 tsp. fresh lemon juice bowl combine next five ingredients
1 lb. lean (93%) ground beef 1 small clove garlic, minced (through garlic) and remaining 1/4 tsp. each
1 medium yellow onion, shredded and Lemon wedges (optional) salt and pepper. Serve kabobs with yogurt
drained in a strainer sauce and, if you like, lemon wedges and
1/4 cup finely chopped fresh flat-leaf 1. Preheat oven to 350°F. Line a 15×10-inch additional mint. Makes 4 servings
parsley baking pan with parchment paper and (3 kabobs + about 1/4 cup sauce each).
1 Tbsp. Aleppo pepper or 1/2 tsp. crushed place a wire rack in pan. In a large bowl *tip If using wooden skewers, soak in water
red pepper combine first eight ingredients (through 30 minutes before using.
2 cloves garlic, minced allspice) and 1/4 tsp. each of the salt and per serving 222 cal., 9 g fat (4 g sat. fat),
1/2 tsp. ground cumin pepper. Divide mixture into 12 portions. 73 mg chol., 392 mg sodium, 8 g carb.,
1/2 tsp. paprika 2. Using twelve 6- to 8-inch skewers,* form 1 g fiber, 4 g sugars, 26 g pro.
1/4 tsp. ground allspice an oblong portion (31/2×11/4 inches) of meat
1/2 tsp. salt mixture around each skewer. Place

kofta
Also called kafta, this dish is typically made of ground
meat seasoned with garlic, herbs, and warming spices,
but it has many variations across the Middle East. We
skewered beef portions and baked and broiled them.
You could swap in lamb or pork, if you like.

bourekas
These popular Middle
Eastern hand pies, stuffed
with a variety of fillings, are
typically wrapped in flaky
puff pastry or phyllo dough.
We used ricotta and feta
cheeses, almonds, and briny
Kalamata olives for the filling.
AIR-FRYER CHEESE
BOUREKAS
hands on 20 minutes
chill 15 minutes
cook 10 minutes per batch
3 cups chopped fresh spinach
Nonstick cooking spray
2 eggs, lightly beaten
3/4 cup ricotta cheese
3/4 cup crumbled feta cheese (3 oz.)
1/4 cup chopped toasted almonds
3 Tbsp. finely chopped pitted Kalamata
olives
2 cloves garlic, minced
1 tsp. lemon zest
1 17.3-oz. pkg. frozen puff pastry sheets
(2 sheets), thawed
1 tsp. poppy seeds
1. In a 10-inch skillet heat spinach over
medium, covered, until wilted. Transfer to a
colander and press with a rubber spatula to
remove as much liquid as possible.
2. Coat an air-fryer basket with cooking
spray. Preheat air fryer to 375°F. For filling,
in a medium bowl stir together the spinach,
one of the eggs, and next six ingredients
(through lemon zest). Line a baking sheet
with parchment paper.
3. Unfold puff pastry sheets. Cut each sheet
into six rectangles. Brush edges of
rectangles with water. Spoon 2 Tbsp. filling
in the center of each rectangle. Fold pastry
in half over filling. Seal edges with the tines
of a fork. Prick top of each boureka with the
fork. Brush pastry with remaining egg.
Sprinkle with poppy seeds. Place on
prepared baking sheet. Chill 15 minutes or
until firm enough to handle.
4. Add filled pastry to air-fryer basket in
batches. Cook 5 minutes. Turn; cook until
golden and puffed, about 5 minutes more.
Remove from fryer and cool. Makes
12 bourekas.
per boureka 238 cal., 16 g fat (7 g sat. fat),
42 mg chol., 303 mg sodium, 18 g carb.,
2 g fiber, 1 g sugars, 8 g pro.
MEDITERRANEAN DIET 49
 MARGHERITA WHOLE
WHEAT FLATBREADS
hands on 10 minutes
bake 6 minutes at 400°F

1 recipe Whole Wheat Pita Flatbreads

(opposite)
3/4 cup low-sodium marinara sauce
8 oz. fresh mozzarella cheese, thinly
sliced
Fresh basil leaves
1/2 tsp. crushed pink peppercorns and/or
crushed red pepper (optional)

Preheat oven to 400°F. Prepare Whole

Wheat Pita Flatbreads. Spread flatbreads
with sauce; top with fresh mozzarella slices.
Bake until cheese is heated through, about
6 minutes. Sprinkle with basil and pink
peppercorns and/or crushed red pepper
(if using). Makes 6 flatbreads.
per flatbread 299 cal., 13 g fat (5 g sat. fat),
27 mg chol., 339 mg sodium, 32 g carb.,
3 g fiber, 1 g sugars, 12 g pro

50 MEDITERRANEAN DIET
WHOLE WHEAT PITA
FLATBREADS
hands on 20 minutes
rise 1 hour 30 minutes
stand 10 minutes
cook 1 minute 15 seconds per batch

1 cup all-purpose flour

1 cup whole wheat flour
11/2 tsp. active dry yeast
1/2 tsp. salt
3/4 cup warm water (105°F to 115°F)
2 Tbsp. olive oil

1. In a large bowl stir together both flours,

yeast, and salt; add the water and olive oil.
Beat with a mixer on low (or stir with a
wooden spoon) until combined. Using the
mixer’s hook attachment, beat on low (or
knead by hand) to make a soft dough that
is smooth and elastic, 3 to 5 minutes, adding
additional flour or water as needed. Dough
will be sticky.
2. Transfer dough to a greased bowl,
turning to grease surface of dough. Cover
and let rise in a warm place until double in
size (11/2 hours). Punch dough down. Divide
into six portions; shape each portion into a
ball. Cover and let rest 10 minutes.
3. On a well-floured surface, roll each ball
into a 7- to 8-inch circle. Heat a 10-inch
nonstick skillet over high. Add one dough
circle at a time and cook until surface is
bubbly and bottom is brown, 45 to
60 seconds. Turn flatbread; cook until
bottom is brown, 30 seconds more. If
flatbread browns too quickly, reduce
heat to medium-high. Makes 6 flatbreads.
to store Place flatbreads in an airtight
container. Store at room temperature up to
3 days or freeze up to 2 weeks. To thaw,
microwave flatbreads, one at a time, until
warm, about 20 seconds.
per flatbread 187 cal., 5 g fat (1 g sat. fat),
0 mg chol., 195 mg sodium, 31 g carb.,
3 g fiber, 0 g sugars, 5 g pro.

MEDITERRANEAN DIET 51
 AIR-FRYER FALAFEL
WITH TAHINI SAUCE
hands on 25 minutes
cook 12 minutes per batch

1 cup dry chickpeas, soaked overnight

1/2 cup packed fresh flat-leaf parsley
1/4 cup chopped onion
2 cloves garlic, peeled
1 Tbsp. olive oil
1 Tbsp. fresh lemon juice
1 Tbsp. ground cumin
1/2 tsp. salt
1/4 tsp. baking soda
1 to 3 Tbsp. water
Nonstick cooking spray
1 recipe Tahini Dipping Sauce (below)

1. Preheat air fryer to 375°F. Drain

chickpeas and transfer to a food processor.
Add next eight ingredients (through baking
soda). Cover and process, adding the
water as needed, until mixture is finely
ground and just holds together. Using
about 3 Tbsp. mixture per patty, shape into
twelve 11/2-inch patties.
2. Lightly coat air-fryer basket with cooking
spray. Place the patties in a single layer in
the basket; coat tops with additional
cooking spray.
3. Cook patties (in batches, if necessary),
carefully turning halfway through and
coating tops with additional cooking spray,
until heated through and lightly browned,
about 12 minutes. Serve with Tahini Dipping
Sauce and additional parsley. Makes
6 servings (2 falafel + 3 Tbsp. sauce each).
tahini dipping sauce In a medium bowl
use the back of a spoon to mash 2 cloves
garlic and 3/4 tsp. salt until a paste forms.
Whisk in 1/2 cup tahini (note, left), 7 Tbsp.
fresh lemon juice, and 3 Tbsp. water. Cover
and refrigerate up to 5 days. If you like,
sprinkle with sesame seeds before serving.
note Makes about 1 cup.
per serving 277 cal., 15 g fat (2 g sat. fat),
Tahini is a thick paste
0 mg chol., 555 mg sodium, 28 g carb., 5 g
made from ground
sesame seeds. Look fiber, 4 g sugars, 11 g pro.
for it in the Middle
Eastern section or near
nut butters in a large
supermarket.

52 MEDITERRANEAN DIET
 fattoush
This salad mimics the
popular dish of fattoush. It is
often a hearty combination
of crisp romaine, pita pieces
fried in olive oil, crunchy
cucumbers, radishes, and
fresh parsley, but you can
use any vegetables you have
on hand. After all, the Arabic
word fattoush loosely
translates to “crumbs”
or “leftovers.”

CUCUMBER & PITA 1/2 cup sliced radishes 3. Add next five ingredients (through

SALAD WITH LEMON 1/2 cup sliced green onions

1/4 cup chopped fresh flat-leaf parsley
parsley and/or mint) to dressing; toss to
coat. Add pita pieces, chicken (if using), and
VINAIGRETTE and/or fresh mint ricotta salata; toss to combine. Makes
start to finish 25 minutes 2 cups sliced cooked chicken (optional) 4 servings (2 cups each).
1/2 cup crumbled ricotta salata cheese *tip Or to bake pita pieces, preheat oven to
2 Tbsp. olive oil (2 oz.) 350°F. Arrange pita pieces in a 15×10-inch
2 pita bread rounds, torn into bite-size
pieces baking pan. Omit 2 Tbsp. olive oil in Step 1.
1. In a 10-inch skillet heat 1 Tbsp. of the olive Lightly coat torn pita bread pieces with
1/4 cup extra-virigin olive oil
oil over medium-high. Add half of the pita
1/4 cup fresh lemon juice nonstick cooking spray. Bake until golden
pieces.* Cook, stirring occasionally, until and crisp, 10 to 15 minutes. Continue as
2 cloves garlic, minced
toasted, 2 to 3 minutes. Transfer pita pieces directed in Step 2.
1/4 tsp. salt
to paper towels to drain. Repeat with per serving 331 cal., 24 g fat (5 g sat. fat),
1/4 tsp. black pepper
remaining 1 Tbsp. olive oil and pita pieces. 13 mg chol., 486 mg sodium, 24 g carb.,
1/2 tsp. ground sumac (optional)
4 cups torn romaine lettuce 2. For dressing, in an extra-large bowl 3 g fiber, 3 g sugars, 6 g pro.
1/2 of a medium cucumber, seeded and whisk together next five ingredients
coarsely chopped (through pepper) and sumac (if using).
 for
Use nuts for more than just a finishing touch. They not only offer nutritious
protein, healthy fats, and fiber, but they also provide crunch and creaminess.
These recipes showcase nuts at their best.

54 MEDITERRANEAN DIET
 nice & toasty
The Better Homes and Gardens® Test Kitchen
shares these ways to toast nuts.

in the oven
FARRO SALAD WITH Preheat oven to 350°F. Spread nuts in a shallow
TOASTED PECANS, FETA, pan. Bake, shaking the pan once or twice to
AND DRIED CHERRIES prevent burning, until nuts are aromatic, 10 to
15 minutes. Note: More finely chopped nuts
start to finish 15 minutes
take less time to toast. Keep an extra-close
eye on them so they don’t burn, checking them
1 lemon
after 5 minutes.
1 Tbsp. olive oil
1 tsp. fresh snipped thyme and/or
oregano in a skillet
1/4 tsp. salt In a dry skillet toast finely
1/4 tsp. black pepper chopped nuts, seeds (such as
2 cups Cooked Farro (recipe, p. 20, or tip, sesame seeds), and small
below) nuts (such as pine nuts)
1/2 cup chopped celery over medium, stirring
1/3 cup crumbled feta cheese often. Toast nuts until
1/4 cup chopped dried cherries aromatic, 2 to 5 minutes
1/4 cup chopped green onions (depending on the size
2 Tbsp. chopped toasted pecans of the nuts or seeds).
Note: Nuts can go
1. For vinaigrette, remove ¹⁄₂ tsp. zest and from perfectly toasted
squeeze 1¹⁄₂ tsp. juice from lemon. In a small to burned in a matter of
seconds, so don’t leave the
bowl whisk together olive oil, thyme, salt,
stove top unattended.
pepper, and the lemon zest and juice.
2. In a bowl combine remaining ingredients.
Drizzle with vinaigrette. Toss to combine.
Makes 4 servings ( 3⁄4 cup each).
pressure cooker farro In a 6-qt. electric
pressure cooker combine 2¹⁄4 cups water,
1¹⁄₂ cups pearled farro, and ¹⁄₂ tsp. salt. Lock pecans
lid. Set pressure cooker on high pressure to
cook 7 minutes. Let stand 7 minutes to Rich and buttery pecans
have the highest fat content
release pressure naturally. Release any
of any nut. Just 1 ounce of
remaining pressure. Open lid carefully.
pecans provides more than
Makes 4 cups. Transfer extra farro to an 10 percent of the daily value
airtight container and chill up to 5 days. of zinc, which helps lower
per serving 222 cal., 9 g fat (2 g sat. fat), inflammation and promotes
8 mg chol., 300 mg sodium, 33 g carb., healthy aging.
3 g fiber, 7 g sugars, 5 g pro.
 walnuts
The brain-boosting omega-3
fatty acids and antioxidants
in walnuts work together
to help keep memory and
cognitive function sharp.
Opt for mild-flavor English
walnuts. Black walnuts are
rich and oily with an
intense flavor.

WALNUT-LENTIL BURGERS
hands on 30 minutes
cook 6 minutes

3 Tbsp. olive oil

6 oz. fresh mushrooms, finely chopped
2 cups cooked brown lentils
1 cup walnut pieces
1 tsp. herbes de Provence
1/2 tsp. salt
1/2 tsp. black pepper
1/2 cup fine dry bread crumbs
1 egg, lightly beaten
2 Tbsp. light mayonnaise
1 to 2 tsp. Harissa Sauce (recipe, p. 23)
8 slices sourdough bread
Fresh basil leaves and/or spring greens
Soft goat cheese, sliced or crumbled
(optional)
5 oz. bottled sweet cherry peppers,
drained and halved, if desired
(optional)
Pickled Red Onion (recipe, p. 17)
(optional)

1. In a 12-inch skillet heat 1 Tbsp. of the olive

oil over medium. Add mushrooms; cook and
stir until tender and liquid has evaporated,
about 6 minutes.
2. Transfer mixture to a food processor.
Add 1 cup of the cooked lentils, ¹⁄₂ cup of
the walnuts, the herbes de Provence,
salt, and black pepper. Pulse until nearly
smooth. In a large bowl combine bread
crumbs and egg. Stir in lentils mixture and
remaining 1 cup cooked lentils. Shape into
four ¹⁄₂-inch-thick patties. Chop remaining
¹⁄₂ cup walnuts; place in a shallow dish.
Press both sides of each patty into walnuts.
3. In same skillet heat remaining 2 Tbsp.
olive oil over medium. Add patties; cook
until done (160°F), about 3 minutes per side.
4. In a small bowl, stir together mayonnaise
and Harissa Sauce. Serve patties on
sourdough bread with mayonnaise mixture,
basil and/or spring greens, and, if using,
goat cheese, peppers, and Pickled Red
Onion. Makes 4 servings (1 burger each).
per serving 635 cal., 35 g fat (4 g sat. fat),
48 mg chol., 801 mg sodium, 62 g carb.,
12 g fiber, 7 g sugars, 24 g pro.
 tip
Some nuts may
fall off of lamb
during carving;
sprinkle them over
ribs to serve.

almonds
Almonds are flat, oval-shape nuts with reddish brown skins that can be removed
by blanching. The nuts’ smooth, light-color meat has a mild, yet rich, flavor.
Almonds are available whole, sliced, slivered, and chopped. They’re also heart-
healthy darlings. They help to lower LDL (bad) cholesterol and maintain (and even
raise) levels of HDL (good) cholesterol, which protects the cardiovascular system.

HARISSA-SPICED 1/4 cup almond butter Remove from oven and cover with foil; let

RACK OF LAMB WITH 1/4 cup canned light coconut milk

EGGPLANT AND
ALMOND SAUCE
hands on 25 minutes
roast 45 minutes at 325°F
stand 15 minutes
2 1- to 11/2-lb. French-style lamb
rib roasts (6 to 8 ribs each)
3/4 tsp. salt
1/2 tsp. black pepper
2 Tbsp. harissa paste
1/4 cup water
1 cup finely chopped almonds
1 Tbsp. olive oil
6 cups chopped, peeled (if you like)
eggplant
1 cup chopped red bell pepper
Fresh parsley, cilantro, and/or mint
1. Preheat oven to 325°F. Trim fat from meat.
Sprinkle meat with ¹⁄4 tsp. each of the salt
and pepper. In a small bowl whisk together
harissa, 2 Tbsp. of the water, and ¹⁄4 tsp. of
the salt. Brush over lamb. Place almonds in
a large shallow dish. Roll lamb in almonds
to coat. Place meat on a rack set in a
shallow roasting pan, standing roasts
upright with rib bones of the two roasts
intertwined. Insert a meat thermometer into
one roast (thermometer should not touch
bone). Roast, uncovered, 45 to 60 minutes,
until thermometer registers 135°F for
medium rare, or 1 to 1¹⁄₂ hours, until
thermometer registers 150°F for medium.
stand 15 minutes (the meat’s temperature
will rise during standing).
2. Meanwhile, in a 12-inch skillet heat olive
oil over medium. Add eggplant and bell
pepper. Cook, stirring occasionally, until
tender and mixture starts to cling together,
about 10 minutes. Season with remaining
¹⁄4 tsp. each salt and black pepper.
3. For almond sauce, whisk together
almond butter, coconut milk, and
remaining 2 Tbsp. water. Carve lamb by
slicing between ribs (tip, above left). Serve
lamb with eggplant mixture, almond sauce,
and fresh herbs. Makes 6 servings (about
2 ribs each).
per serving 297 cal., 20 g fat (5 g sat. fat),
61 mg chol., 374 mg sodium, 12 g carb.,
6 g fiber, 5 g sugars, 21 g pro.

MEDITERRANEAN DIET 57
CASHEW “RICOTTA” 3. Preheat oven to 400°F. In a food

FLATBREADS processor combine soaked cashews

hands on 10 minutes
soak 1 hour
bake 4 minutes at 400°F
1 cup raw cashews
1 recipe Whole Wheat Pita
Flatbreads (p. 51)
Desired toppings, such as grilled
vegetables
2 Tbsp. nutritional yeast (tip, p. 83)
1 Tbsp. fresh lemon juice
1 clove garlic* or 1/2 tsp. garlic powder
1/4 tsp. salt
1 to 4 Tbsp. water
Snipped fresh oregano and/or olive oil
(optional)
1. In a small bowl pour enough boiling
water over cashews to cover; cover bowl
and soak nuts 1 hour. (Or cover with
cool water, cover bowl and let stand
overnight). Drain.
2. Meanwhile, prepare Whole Wheat Pita
Flatbreads and desired toppings.
and next four ingredients (through salt).
Process until creamy and slightly grainy,
like ricotta cheese, adding 1 Tbsp. of the
water at a time until mixture reaches
desired consistency. cashews
4. Spread flatbreads evenly with cashew Crescent-shape cashews,
mixture. Top with desired toppings. Bake with their rich buttery flavor,
until heated through, 4 to 6 minutes. If you are a favorite of bakers and
like, sprinkle with oregano and additional snackers. For this recipe,
chopped cashews and/or drizzle with olive buy them raw. For baking,
oil. Makes 6 topped flatbreads. choose roasted cashews
unless specified otherwise in
*tip Fresh garlic may be too pungent if
your recipe.
you aren’t cooking the “ricotta,” but it
mellows if the “ricotta” is used in a heated
or baked dish, such as these flatbreads.
to store Transfer cashew “ricotta” to an
airtight container and chill up to 1 week.
per topped flatbread 336 cal., 16 g fat
(3 g sat. fat), 0 mg chol., 249 mg sodium,
41 g carb., 5 g fiber, 3 g sugars, 11 g pro.
 pine nuts
Also known as pignoli or
piñons, pine nuts are actually
seeds from a variety of pine
trees. This gives the small
creamy white nuts a sweet,
faint pine flavor. Pine nuts
can be slender and pellet-
shape or more triangular.

SQUASH-TOMATO BAKE
WITH BASIL AND PINE
NUT GREMOLATA
hands on 30 minutes
bake 45 minutes at 375°F
broil 2 minutes

1 12-oz. jar roasted red bell peppers,

drained
1 8-oz. can no-salt-added tomato sauce
3 cloves garlic, halved
11/2 tsp. dried Italian seasoning, crushed
1/8 to 1/4 tsp. crushed red pepper (optional)
11/2 lb. fresh tomatoes, cored
1 1-lb. delicata squash, trimmed
1 large zucchini, trimmed
1/2 cup thinly sliced fresh basil
1/3 cup crumbled reduced-fat feta cheese
1/4 cup toasted pine nuts
1 tsp. lemon zest

1. Preheat oven to 375°F. For sauce, in a

blender combine first four ingredients
(through Italian seasoning) and crushed
red pepper (if using). Cover and blend
until smooth. Spread sauce in a 2-qt.
rectangular baking dish.
2. Cut tomatoes, squash, and zucchini into
¹⁄4-inch slices. Using a spoon, remove seeds
from delicata squash slices. Alternate
tomato, squash, and zucchini slices in two
lengthwise rows over sauce in baking dish,
standing slices slightly upright.
3. Bake, covered, until vegetables are just
tender, 45 to 50 minutes. Turn on broiler;
broil vegetables until browned, 2 to
3 minutes. Cool slightly.
4. Meanwhile, for gremolata, in a small
bowl combine remaining ingredients.
Sprinkle gremolata over vegetables.
Makes 6 servings (2⁄3 cup each).
per serving 109 cal., 5 g fat (1 g sat. fat),
2 mg chol., 206 mg sodium, 13 g carb.,
4 g fiber, 8 g sugars, 5 g pro.

MEDITERRANEAN DIET 59
 HAZELNUT-CRUSTED 2 Tbsp. finely chopped shallot on rack in pan. Coat tops with olive oil

DUCK BREASTS WITH

2 Tbsp. honey
1/8 tsp. salt
CHERRY-APPLE CHUTNEY 1 Tbsp. Grand Marnier liqueur, brandy,
hands on 25 minutes or orange juice
roast 15 minutes at 400°F 1 tsp. white wine vinegar
2 tsp. finely chopped fresh rosemary or
3/4 cup hazelnuts, toasted and skins 2 Tbsp. chopped fresh parsley
removed
1/2 cup panko
1. Preheat oven to 400°F. Place a wire
1 egg
rack in a 15×10-inch baking pan. Coarsely
4 small boneless duck breasts (1 to 11/2 lb.
chop ¹⁄4 cup of the toasted hazelnuts; set
total), skins removed
aside. Finely chop remaining hazelnuts;
1/2 tsp. salt
transfer to a shallow dish. Stir in panko. In
1/8 tsp. black pepper
another shallow dish whisk together egg
Olive oil cooking spray
and 1 Tbsp. water.
3/4 cup fresh or frozen pitted red tart
cherries, coarsely chopped 2. Season duck breasts with the ¹⁄₂ tsp. salt
1 medium apple, cored and chopped and the pepper. Dip duck pieces in egg
1/4 cup water mixture, then panko mixture to coat. Place
spray. Roast duck, uncovered, about
15 minutes, until golden brown and a
thermometer inserted into thickest parts
registers 150°F to 155°F.
3. Meanwhile, for chutney, in a small
saucepan combine next six ingredients
(through ¹⁄8 tsp. salt). Heat just to boiling;
reduce heat. Simmer, covered, stirring
occasionally, 8 minutes. Add Grand
Marnier liqueur, vinegar, and rosemary.
Cook, uncovered, until slightly thickened,
about 8 minutes more.
4. Serve duck with chutney. Sprinkle with
reserved coarsely chopped hazelnuts.
Makes 4 servings (1 duck breast + ¹⁄4 cup
chutney each).
per serving 359 cal., 19 g fat (2 g sat. fat),
93 mg chol., 434 mg sodium, 30 g carb.,
4 g fiber, 18 g sugars, 19 g pro.

tip
Serve the
duck over
your choice of
dressed greens.

hazelnuts
Also called filberts, these
small round nuts have a mild,
sweet flavor. The thin brown
skins covering the nut meat
need to be removed before
you use the nuts. One ounce
(or roughly 20 nuts) of
hazelnuts is an excellent
source of vitamin E, a
nutrient most Americans
don’t get enough of in their
diets. Vitamin E supports the
immune system, protects
vision, and reduces
inflammation.

60 MEDITERRANEAN DIET
 pistachios
These green nuts are high in
lutein and zeaxanthin, both
antioxidants that help reduce
risk of chronic eye diseases.
One ounce of these kernels
provides close to 10 percent
of your daily value of
potassium, which combats
high blood pressure.

AIR-FRYER PISTACHIO-
CRUSTED SEA BASS
hands on 15 minutes
cook 4 minutes

Nonstick cooking spray

4 4-oz. skin-on fresh black sea bass,
halibut, or other firm white fish fillets
3/4 tsp. kosher salt
1/2 tsp. black pepper
1/4 cup plain whole milk Greek yogurt
2 Tbsp. chopped fresh dill
1/4 tsp. garlic powder
1/4 cup shelled pistachios, finely chopped
1/4 cup whole wheat panko
2 Tbsp. chopped fresh flat-leaf parsley
Watercress (optional)
Olive oil (optional)

1. Preheat air fryer to 400°F. Coat basket

with cooking spray.
2. Pat sea bass dry with paper towels;
arrange fillets, skin sides down, on a baking
sheet. Season with ¹⁄₂ tsp. of the salt
and ¹⁄4 tsp. of the pepper.
3. In a small bowl combine yogurt, dill, and
garlic powder. Brush yogurt mixture on
tops of fillets.
4. In a shallow dish, whisk together
pistachios, panko, parsley, and remaining
¼ tsp. each salt and pepper. Working with
one fillet at a time, dredge yogurt side in
panko mixture, pressing to adhere.
5. Arrange fillets in one layer, panko sides
up, in prepared basket. Cook 4 to
6 minutes per ¹⁄₂-inch thickness of fish or
until an instant-read thermometer inserted
into centers registers 140ºF.
6. If you like, serve fish over watercress;
drizzle with oil and sprinkle with additional
pepper. Makes 4 servings (1 fillet each).
per serving 191 cal., 7 g fat (1 g sat. fat),
48 mg chol., 300 mg sodium, 8 g carb.,
2 g fiber, 2 g sugars, 25 g pro.
mediterranean

Don’t let main dishes

get all the attention.
Whether fast and fresh
or delightfully roasted,
these produce-
forward side dishes
will steal the show.

62 MEDITERRANEAN DIET
 Fruit Salsa-stuffed Avocados
START TO FINISH 15 minutes

In a medium bowl whisk together 2 Tbsp. fresh lime juice, 1 Tbsp.

olive oil, 1 tsp. honey, and ¹∕4 tsp. salt. Add ¹∕2 cup each chopped
fresh strawberries, chopped fresh nectarine, chopped fresh
cantaloupe; and 2 Tbsp. chopped fresh basil. Stir gently to coat.
Halve and seed 2 avocados.* Spoon about ¹∕4 cup fruit salsa over
each avocado half. If you like, top with 1 serrano pepper, stemmed
and thinly sliced (tip, p. 86), and additional chopped basil. Makes
4 servings (1 avocado half + ¹∕4 cup salsa each).
*TIP For easier eating, use a spoon to loosen avocado flesh from
peels before topping avocados with salsa.
PER SERVING 169 cal., 14 g fat (2 g sat. fat), 0 mg chol., 154 mg sodium,
13 g carb., 5 g fiber, 6 g sugars, 2 g pro.

Pan-Roasted Peppers
START TO FINISH 20 minutes

In a 12-inch skillet heat 1 Tbsp. olive oil over medium-high. Add

3 red bell peppers, cut lengthwise into 1-inch-wide strips; 1 medium
sweet onion, cut into thin wedges; and 2 cloves garlic, thinly sliced.
Cook until just tender, about 5 minutes. Add 1 Tbsp. chopped fresh
herbs (such as basil, thyme, and/or oregano), 1 Tbsp. balsamic
vinegar, and ¹∕4 tsp. each salt and black pepper. Toss to coat.
Makes 6 servings ( ³∕4 cup each).
PER SERVING 64 cal., 2 g fat (0 g sat. fat), 0 mg chol.,
151 mg sodium, 9 g carb., 2 g fiber, 5 g sugars, 1 g pro.
 Carrot Ribbons with Lemon Vinaigrette
START TO FINISH 20 minutes

For vinaigrette, in a large bowl whisk together 3 Tbsp. fresh lemon

juice, ³∕4 tsp. each Dijon mustard and honey, ¹∕4 tsp. salt, and
1 pinch black pepper. Slowly drizzle in 3 Tbsp. olive oil, continuing
to whisk, until combined. Stir in ¹∕4 cup chopped fresh flat-leaf
parsley. Using a vegetable peeler, peel long, thin strips from
3 medium rainbow carrots, trimmed and scrubbed (you should
have about 6 cups lightly packed carrot ribbons). Add carrots and
¹∕3 cup each golden raisins* and toasted sliced almonds to
vinaigrette; toss to combine. Top with additional parsley.
Makes 4 servings (1 cup each).
*TIP If you like, place raisins in a small bowl with warm water
and let stand until plump. Drain before adding to salad.
PER SERVING 204 cal., 14 g fat (2 g sat. fat), 0 mg chol., 205 mg
sodium, 18 g carb., 3 g fiber, 13 g sugars, 3 g pro.

dill-cucumber salad
START TO FINISH 30 minutes

In a medium bowl whisk together ¹∕2 cup seasoned rice vinegar,

¹∕4 cup finely chopped fresh dill, and ¹∕2 tsp. each salt and black
pepper. Add 4 cups very thinly sliced cucumbers; 1 pt. cherry
tomatoes, halved; and ¹∕4 cup finely chopped red onion.
Toss to coat. Chill about 15 minutes. Stir before serving and
drizzle with 2 Tbsp. olive oil. Makes 6 servings (1 cup each).
PER SERVING 68 cal., 5 g fat (1 g sat. fat), 0 mg chol., 238 mg sodium,
6 g carb., 1 g fiber, 3 g sugars, 1 g pro.

64 MEDITERRANEAN DIET
 ,

Cumin-Scented Peas with Cilantro

START TO FINISH 10 minutes

Place one 16-oz. pkg. frozen peas in a colander. Rinse with cold
water to thaw; drain and pat dry. In a 3- or 4-qt. saucepan heat
2 tsp. vegetable oil over medium-high. Add 1 tsp. cumin seeds,
crushed,* and, if you like, ¹∕4 to ¹∕2 tsp. crushed red pepper. Cook
and stir 30 seconds. Stir in peas. Cook 3 minutes, stirring
occasionally. Add 2 Tbsp. chopped fresh cilantro; cook and stir
30 seconds more. Season with ¹∕4 tsp. salt. Makes 6 servings
( ¹∕2 cup each).
*TIP To crush cumin seeds, use a mortar and pestle. Or place seeds
in a resealable plastic bag; seal bag and crush with a rolling pin.
PER SERVING 73 cal., 2 g fat (0 g sat. fat), 0 mg chol., 179 mg sodium,
10 g carb., 3 g fiber, 4 g sugars, 4 g pro.

watermelon, feta, and mint salad

HANDS ON 15 minutes
CHILL 20 minutes

In a large bowl combine 4 cups (1- to 2-inch) chunks seedless

watermelon, 1 cup coarsely crumbled feta cheese (4 oz.), ¹∕4 cup
loosely packed roughly torn fresh mint leaves, and 2 Tbsp. olive
oil. Season to taste with black pepper. Cover; chill about
20 minutes before serving. Makes 6 servings (²∕3 cup each).
PER SERVING 122 cal., 9 g fat (3 g sat. fat), 17 mg chol.,
218 mg sodium, 9 g carb., 1 g fiber, 6 g sugars, 3 g pro.

MEDITERRANEAN DIET 65
 Bulk up salad greens
with lean protein. Fast
and fresh salads are the
ultimate counterpoint to
roasty, toasty meats and
fish, proving some things
are just better together.

66 MEDITERRANEAN DIET
RADICCHIO SALAD
WITH LAMB CHOPS better bitter
hands on 30 minutes Radicchio is part of the chicory family, which includes
marinate 1 hour leafy greens known for their vibrant colors and complex
grill 12 minutes flavors. If your taste buds are up for an adventure, don’t
miss any of these beauties.
1/3 cup olive oil
3 Tbsp. red wine vinegar
2 Tbsp. finely chopped green onion
1 Tbsp. chopped fresh marjoram
2 tsp. chopped fresh thyme
1/2 tsp. salt
1/4 tsp. black pepper
8 lamb rib chops, cut 1 inch thick
and trimmed
2 small heads radicchio
1 cup small red and/or yellow cherry
or grape tomatoes
6 cups torn romaine lettuce, arugula,
and/or spinach
4 radishes, coarsely chopped

1. For dressing, in a medium bowl combine

first seven ingredients (through pepper).
Place chops in a shallow dish. Spoon
1/4 cup of the dressing over chops; turn
chops to coat. Cover and marinate in
refrigerator 1 to 2 hours. Cover and set
aside remaining dressing.
2. Cut each head of radicchio through core
into six wedges; brush lightly with some of
the remaining dressing. Thread radicchio
wedges onto skewers (tip, below right),
leaving 1/4 inch between pieces. Thread
tomatoes onto additional skewers.
3. Grill chops, covered, over medium until
meat reaches desired doneness, turning
once. Allow 12 to 14 minutes for medium
rare (145°F) and 15 to 17 minutes for medium
(160°F). Add radicchio and tomato skewers
to grill. Grill, turning once, until radicchio is
slightly wilted and tomatoes start to blister,
2 to 3 minutes.
4. Divide torn greens among plates.
Remove radicchio and tomatoes from
skewers. Arrange chops, radicchio, and
tomatoes on greens. Drizzle with
remaining dressing and sprinkle with
radishes. Makes 4 servings (2 chops +
11/2 cups greens + 3 wedges radicchio
+ 1/4 cup tomatoes + 2 Tbsp. dressing each).
per serving 262 cal., 22 g fat (4 g sat. fat),
28 mg chol., 337 mg sodium, 6 g carb.,
tip
3 g fiber, 2 g sugars, 10 g pro. If using wooden
skewers, soak
them in water
30 minutes
before using.
 arugula
Cultivated since ancient
Roman times, arugula has
a tart, peppery flavor that
makes it a popular salad
green. This brassica family
member with a spicy bite
plays nicely with sweet pears
and a honeyed vinaigrette.

ARUGULA SALAD WITH

ROASTED PORK, PEARS,
AND BLUE CHEESE
HANDS ON 25 minutes
ROAST 20 minutes at 400°F
STAND 5 minutes

Nonstick cooking spray

1 1-lb. pork tenderloin
3 Tbsp. balsamic vinegar
2 Tbsp. olive oil
2 tsp. fresh lemon juice
1 tsp. honey
1 tsp. Dijon mustard
2 tsp. finely chopped fresh rosemary
or ³∕4 tsp. dried rosemary, crushed
1 clove garlic, minced
¹∕2 tsp. salt
¹∕2 tsp. black pepper
8 cups fresh arugula
4 small or 2 large red pears,
cut into wedges
¹∕4 cup crumbled blue cheese (1 oz.)
2 Tbsp. chopped toasted walnuts

1. Preheat oven to 400°F. Coat a shallow

baking pan with cooking spray. Place
tenderloin in prepared pan.
2. For dressing, in a large bowl whisk
together next seven ingredients (through
garlic) and ¹∕4 tsp. each of the salt
and pepper. Remove 1 Tbsp. dressing;
brush over meat. Season meat with
remaining ¹∕4 tsp. each salt and pepper.
3. Roast meat 20 to 22 minutes, until a
thermometer registers 145°F. Transfer meat
to a cutting board; let stand 5 minutes.
Cut into ³∕4-inch-thick slices.
4. Add arugula and pears to dressing in
large bowl; toss to coat. Divide among
serving plates. Top with meat, cheese, and
toasted walnuts. Makes 4 servings (3 cups
salad + 3 oz. meat each).
PER SERVING 352 cal., 16 g fat (4 g sat. fat),
62 mg chol., 692 mg sodium, 25 g carb.,
5 g fiber, 16 g sugars, 27 g pro.

68 MEDITERRANEAN DIET
 1. Place two shallow pans in oven on
SALAD WITH ROASTED separate racks. Preheat oven to 425°F.
TOP SIRLOIN, GREEN 2. Carefully arrange potatoes, green beans,
BEANS, AND POTATOES and onion wedges in a single layer in one
HANDS ON 15 minutes shallow baking pan. Drizzle with 2 tsp. of
ROAST 17 minutes at 425°F the olive oil and sprinkle with ¹∕4 tsp. of the
salt. Carefully place steaks in the other
8 oz. whole tiny new potatoes, quartered
shallow baking pan. Brush with remaining
8 oz. fresh green beans, trimmed
1 tsp. oil and sprinkle with ¹∕4 tsp. each salt
1 small red onion, cut into ¹∕2-inch-thick
and pepper.
wedges
3. Roast until steak reaches desired
1 Tbsp. olive oil
doneness. Allow 12 to 14 minutes for
¹∕2 tsp. salt
2 8-oz. boneless beef top sirloin steaks, medium rare (145°F) and 15 to 17 minutes Drizzle with additional olive oil and serve
cut 1 inch thick for medium (160°F). Cover steaks and let with Tzatziki Sauce. Makes 4 servings
¹∕4 tsp. black pepper stand 5 to 10 minutes. Stir vegetables and (2³∕4 cups salad + 3 oz. steak + 3 Tbsp.
6 cups torn Bibb or romaine lettuce roast until tender, 5 to 10 minutes more. sauce each).
1 pt. cherry tomatoes, halved 4. Slice steaks. Arrange torn greens on a PER SERVING 263 cal., 9 g fat (3 g sat. fat),
Fresh dill fronds (optional) serving platter. Top with cherry tomatoes, 62 mg chol., 453 mg sodium, 22 g carb.,
³∕4 cup Tzatziki Sauce (recipe, p. 23) potato mixture, steak, and, if using, dill. 5 g fiber, 8 g sugars, 26 g pro.

MEDITERRANEAN DIET 69
 ROASTED MOROCCAN- 1 lemon mixture over all sides of drumsticks. Roast

SPICED DRUMSTICKS 1/4 tsp. black pepper 25 to 35 minutes or until a thermometer

1/4 cup buttermilk registers 175°F.
AND LEMON-GARLIC 2 cups torn trimmed fresh kale 3. For dressing, remove 1/2 tsp. zest and
KALE SALAD 2 cups torn leaf lettuce squeeze 1 Tbsp. juice from lemon. Squeeze
hands on 20 minutes 2 small carrots, peeled into long, cooled garlic cloves out of the bulb and
roast 30 minutes at 400°F thin strips onto a cutting board. Sprinkle garlic with
3 radishes, thinly sliced remaining 1/2 tsp. salt and the black pepper.
1 bulb garlic
Using the flat side of a chef’s knife, smash
2 Tbsp. plus 1/4 tsp. olive oil 1. Preheat oven to 400°F. Cut top 1/2 inch off
and mix garlic with salt and pepper to make
4 chicken drumsticks, skins garlic bulb to expose ends of individual
a smooth paste. Transfer paste to a small
removed (1 lb.) cloves. Remove any loose, papery outer
bowl. Whisk in buttermilk, the lemon zest
1/2 tsp. ground coriander layers. Place bulb in a custard cup; drizzle
1/2 tsp. paprika and juice, and remaining 2 Tbsp. olive oil.
with 1/4 tsp. of the olive oil. Cover with foil;
1/4 tsp. ground ginger 4. For salad, in a large bowl toss together
roast until garlic feels soft when squeezed,
1/4 tsp. ground allspice kale and lettuce. Add half of the dressing;
30 to 40 minutes; cool.
1/4 tsp. ground cumin toss to coat. Arrange kale mixture on a
2. Meanwhile, place chicken drumsticks in a
1/4 tsp. ground turmeric serving platter. Top with carrots and
small shallow baking pan. In a small bowl
1/8 tsp. cayenne pepper radishes. Serve with chicken and remaining
combine next seven ingredients (through
1 tsp. salt dressing. Makes 4 servings (1 cup salad +
cayenne) and 1/2 tsp. of the salt. Sprinkle
1 chicken drumstick each).
per serving 227 cal., 12 g fat (2 g sat. fat),
91 mg chol., 739 mg sodium, 9 g carb.,
3 g fiber, 3 g sugars, 22 g pro.

70 MEDITERRANEAN DIET
MINTED RED SNAPPER
WITH TURKISH
SHEPHERD’S SALAD
hands on 25 minutes
roast 30 minutes at 425°F

Nonstick cooking spray

2 11/2-lb. fresh or frozen whole
dressed red snapper*
5 lemons
1/2 tsp. salt
1/2 tsp. black pepper
8 sprigs fresh mint
6 Tbsp. olive oil
1/3 cup chopped fresh parsley
3 cups chopped tomatoes
2 cups chopped cucumber
1 cup chopped red onion
1/2 cup chopped green bell pepper
Lemon halves or wedges (optional)

1. Preheat oven to 425°F. Line a shallow

baking pan with foil. Coat with cooking
spray. Thaw fish, if frozen, and pat dry.
Place fish in prepared pan.
2. Squeeze 3/4 cup juice from four of the
lemons. Cut remaining lemon into six
slices. Sprinkle insides of fish with 1/4 tsp.
each of the salt and pepper. Stuff fish with
lemon slices and six of the mint sprigs.
Roast until fish flakes easily and is opaque,
about 30 minutes.
3. Meanwhile, for dressing, chop remaining
mint sprigs. In a bowl whisk together lemon
juice, oil, parsley, chopped mint, and
remaining 1/4 tsp. each salt and pepper.
In a large bowl combine tomatoes,
cucumber, onion, and bell pepper.
Add 1/2 cup of the dressing; toss to coat.
4. Carefully transfer fish to a platter. Drizzle
with 1/4 cup of the remaining dressing. Serve
fish with salad, remaining dressing,
additional fresh mint and lemon halves or
wedges (if using). Makes 6 servings (4 oz.
fish + 1 cup salad each).
*purchasing dressed fish When you
purchase a whole dressed fish, the head
and tail are intact and bones, entrails, and
scales removed. The fish will be sliced
horizontally in half and ready to be stuffed.
If desired, have the head and tail removed.
per serving 307 cal., 16 g fat (2 g sat. fat),
53 mg chol., 268 mg sodium, 10 g carb.,
2 g fiber, 5 g sugars, 32 g pro.
 roasted

4 ways
Level up meals with bold garlicky goodness.
ROASTED-GARLIC
Roasted garlic gives dishes a spreadable CROSTINI
buttery texture and a sweet caramelly taste.

GREEN BEANS WITH

ROASTED-GARLIC
VINAIGRETTE

ROASTED-GARLIC
WHIPPED FETA

tip
A terra-cotta
garlic roaster
prevents
overcooking.
Soak it in water
before using.
ROASTED GARLIC
hands on 5 minutes
roast 1 hour at 350°F
Coarse kosher salt
1 large bulb garlic (3 inches in
diameter) or 2 small bulbs
(11/2 inches in diameter)
1 Tbsp. olive oil
1. Preheat oven to 350°F. Add a
layer of kosher salt to bottom of
a garlic roaster (tip, opposite),
ramekin, or custard cup. Cut top
1/2 inch off garlic bulb to expose
ends of individual cloves.
Leaving bulb whole, remove any
loose, papery outer layers.
Place bulb, cut end up, in
roaster. Drizzle bulb with olive
oil. Roast, covered, 1 hour; cool.
2. Remove garlic cloves from
paper husks by squeezing
bottom of bulb or each clove
and use as desired. Makes
4 servings (1 Tbsp. each).
per serving 45 cal., 3 g fat
(0 sat. fat.), 0 mg chol., 2 mg
sodium, 3 g carb., 0 g fiber, 0 g
sugars, 1 g pro.
CREAMY ROASTED-
GARLIC SAUCE WITH
ZOODLES
ROASTED-GARLIC
WHIPPED FETA
start to finish 15 minutes
1 lemon
2 Tbsp. Roasted Garlic (left)
11/2 cups crumbled feta cheese (6 oz.)
2 oz. cream cheese, softened
2 to 4 Tbsp. olive oil
Fresh cracked black pepper and/or
fresh snipped oregano (optional)
Dippers, such as baby cucumbers,
endive leaves, and mini bell pepper
halves (optional)
1. Remove 1 tsp. zest and squeeze 1 Tbsp.
juice from lemon. Squeeze Roasted Garlic
cloves (discarding papery skins) into a food
processor; add lemon zest and juice and
both cheeses. Cover and process until
smooth. Add 2 Tbsp. of the oil; cover and
process until light and fluffy. If you prefer
a milder flavor, add some or all of the
remaining oil and process until fluffy.
2. Transfer to an airtight container and chill
until ready to use (or up to 1 week). Top with
black pepper and/or oregano and serve
with desired dippers (if using). Makes
20 servings (1 Tbsp. each).
per serving 54 cal., 5 g fat (2 g sat. fat),
10 mg chol., 129 mg sodium, 1 g carb.,
0 g fiber, 0 g sugars, 2 g pro.
GREEN BEANS WITH
ROASTED-GARLIC
VINAIGRETTE
start to finish 15 minutes
1 lb. green beans, trimmed
1 recipe Roasted Garlic (above left)
1/4 cup balsamic vinegar
2 Tbsp. olive oil
1 tsp. chopped fresh oregano
1/4 tsp. salt
1/4 tsp. black pepper
1. In a large saucepan cook green beans in
boiling water 3 minutes. Drain beans; place
in ice water to cool, about 10 minutes. Drain
beans again.
2. Meanwhile, for dressing, squeeze
Roasted Garlic cloves (discarding papery
skins) into a small bowl; whisk in remaining
ingredients. Pour vinaigrette over green
beans and toss to coat. Serve at room
temperature or transfer to an airtight
container and chill 4 hours before serving.
Makes 8 servings ( 1/2 cup each).
per serving 78 cal., 5 g fat (1 g sat. fat),
0 mg chol., 78 mg sodium, 7 g carb.,
1 g fiber, 3 g sugars, 1 g pro.
ROASTED-GARLIC
CROSTINI
hands on 10 minutes
bake 3 minutes at 425°F
1 Tbsp. olive oil
16 slices whole wheat Italian or
sourdough bread
1 recipe Roasted Garlic (far left)
Fresh cracked black pepper
1 Tbsp. chopped fresh parsley
Preheat oven to 425°F. Brush olive oil on
both sides of each bread slice. Place bread
on a baking sheet. Bake until golden and
toasted, 3 to 5 minutes. Squeeze Roasted
Garlic cloves (discarding papery skins) and
spread garlic onto toasted bread; sprinkle
with pepper and parsley. Makes 8 servings
(2 crostini each).
per serving 112 cal., 4 g fat (0 g sat. fat),
0 mg chol., 160 mg sodium, 14 g carb.,
2 g fiber, 1 g sugars, 3 g pro.
CREAMY ROASTED-
GARLIC SAUCE WITH
ZOODLES
start to finish 30 minutes
2 tsp. olive oil
2 Tbsp. all-purpose flour
1 cup unsalted chicken stock
1/2 cup milk
1 recipe Roasted Garlic (above, far left)
11/2 oz. soft goat cheese (chèvre),
crumbled ( 1/4 cup)
1/4 tsp. salt
1/4 tsp. black pepper
6 cups spiralized zucchini (2 medium)
Crushed red pepper (optional)
Lemon wedges (optional)
1. In a deep 10-inch skillet heat olive oil over
medium. Stir in flour; cook 1 minute. Whisk in
stock and milk until combined. Squeeze
Roasted Garlic cloves (discarding papery
skins) into a small bowl; mash lightly.
2. Stir garlic into sauce. Bring to boiling;
reduce heat. Simmer, stirring occasionally,
until thickened, 8 to 10 minutes. Stir in goat
cheese, salt, and pepper. Add zucchini and
cook until zucchini is tender but not mushy,
2 to 3 minutes. Top with crushed red pepper
(if using). Serve with lemon wedges (if using).
Makes 4 servings (1 cup each).
per serving 157 cal., 9 g fat (3 g sat. fat),
7 mg chol., 239 mg sodium, 13 g carb.,
2 g fiber, 6 g sugars, 7 g pro.
MEDITERRANEAN DIET 73
 from
the pantry
Optional ingredients and the
following basics do not count
toward the five-ingredient limit
in each recipe.

olive oil
cider vinegar
salt
black pepper

We’re dishing up fish packed

with heart-protecting
omega-3 fats. With help
from a few additional pantry
staples, these five-ingredient
recipes show how deliciously
simple it is to prepare fish and
boost your heart and brain
health at the same time.

74 MEDITERRANEAN DIET
 ANCHOVY AND
BROCCOLI RIGATONI
start to finish 30 minutes

1 lb. head broccoli

8 oz. dried whole wheat rigatoni
2 Tbsp. olive oil
1 2-oz. can oil-packed anchovy fillets,
drained and finely chopped
4 cloves garlic, thinly sliced
1/2 tsp. black pepper
Pinch salt
1 oz. grated pecorino cheese
(about 1/4 cup)

1. Trim and chop the broccoli stems.

anchovies
Anchovies stand up beautifully to high-heat cooking methods and
other intense flavors. The fresh fish are milder in flavor than their
cured or canned counterparts. But canned versions have their
place, adding depth to sauces, dressings, and dips. Anchovies are
low in mercury—a toxin that can cause bodily damage—yet rich
in heart-healthy omega-3s. For sustainable options, look for ones
from Argentina or Spain that came from the Atlantic Ocean.
Cut florets into small bite-size pieces.
Cook pasta in boiling water according to
package directions, adding broccoli florets
the last 2 minutes of cooking. Drain mixture,
reserving 1 cup cooking liquid.
2. Meanwhile, in a 10-inch skillet heat olive
oil over medium. Add anchovy fillets and
garlic; cook, stirring constantly, until
fragrant, about 2 minutes. Add chopped
broccoli stems; cook, stirring frequently, until
just tender, about 2 minutes. Stir in 1/2 cup of
the reserved cooking liquid; cook, stirring
occasionally, 2 minutes more. Stir in pasta
mixture, pepper, and salt; toss to coat. If
necessary, add enough of remaining
reserved cooking liquid to reach desired
consistency. Remove from heat; add
pecorino and toss to coat. Makes
4 servings (11/2 cups each).
per serving 336 cal., 11 g fat (3 g sat. fat),
9 mg chol., 581 mg sodium, 48 g carb.,
7 g fiber, 3 g sugars, 15 g pro.

MEDITERRANEAN DIET 75
 herring
Sometimes referred to as bait
fish in the United States, herring
deserve the limelight they get
in Scandinavian countries.
Compared to other fish, herring
are among the richest in
omega-3 fats. They are also
milder in taste than other small
fish, such as anchovies. All
herring available in the United
States are eco-friendly choices,
according to the Monterey Bay
Aquarium Seafood Watch.
76 MEDITERRANEAN DIET
SPICY HERRING
AND ROASTED RED
PEPPER PASTA
start to finish 20 minutes
8 oz. dried whole wheat capellini
or spaghetti
2 Tbsp. olive oil
2 cloves garlic, minced
1/2 cup bottled roasted red bell pepper,
drained and chopped
2 to 4 Tbsp. bottled Calabrian peppers,
drained and chopped
1 Tbsp. cider vinegar
1/4 tsp. black pepper
1 3.25-oz. can smoked herring fillets,
drained and flaked
Snipped fresh oregano (optional)
1. Cook pasta according to package
directions. Drain, reserving 1/2 cup
cooking liquid.
2. Meanwhile, in a 10-inch skillet heat olive
oil over medium. Add garlic; cook, stirring
frequently, until fragrant, 1 minute. Add next
four ingredients (through black pepper).
Cook, stirring frequently, until vinegar is
nearly reduced, about 2 minutes. Remove
from heat. Add pasta to skillet. Gradually
add reserved cooking liquid, 1 to 2 Tbsp. at
a time, stirring to coat. Add herring; toss to
combine. Sprinkle with oregano (if using).
Makes 4 servings (11/4 cups each).
per serving 310 cal., 12 g fat (2 g sat. fat),
17 mg chol., 124 mg sodium, 44 g carb.,
6 g fiber, 2 g sugars, 13 g pro.
 SMOKED MACKEREL,
CARROTS, AND
FOCACCIA CRISPS
hands on 15 minutes
bake 27 minutes at 375°F

8 oz. baby carrots, trimmed and cut

diagonally into 1-inch pieces
2 Tbsp. olive oil
1/2 tsp. black pepper
4 oz. focaccia bread, torn into
bite-size pieces
1/4 cup plain Greek yogurt
2 Tbsp. fresh lemon juice
1 Tbsp. cider vinegar
2 4.2-oz. cans oil-packed smoked
mackerel, drained and torn into
small pieces
Fresh dill fronds (optional)

1. Preheat oven to 375°F. In a medium bowl,

mackerel
Milder-tasting than salmon yet just as easy to prepare, mackerel
deserve more kudos. Their small and thin fillet size allow for fast
cooking times—ideal for speedy weeknight meals. To avoid mercury,
look for Pacific mackerel. Most mackerel are sustainable, but avoid
U.S. and Canadian varieties fished from the Northwest Atlantic Ocean.
toss carrots with 1 Tbsp. of the olive oil and
1/4 tsp. of the black pepper. Spread in a
single layer in a shallow baking pan; roast
15 minutes.
2. In same bowl toss together bread and
remaining 1 Tbsp. olive oil. Push carrots to
one side of pan and add bread to the other
side. Bake, stirring once, until bread is
golden and crispy and carrots are browned
and tender, 12 to 15 minutes.
3. Meanwhile, for yogurt sauce, in a small
bowl whisk together yogurt, lemon juice,
vinegar, and remaining 1/4 tsp. pepper.
Spread 11/2 Tbsp. of the yogurt sauce on
each of four serving plates. Top with
focaccia crisps, carrots, and smoked
mackerel. Drizzle with remaining yogurt
sauce and sprinkle with dill (if using). Makes
4 servings (2 cups each).
flavor changeup Prepare as directed,
except substitute rye bread for the
focaccia and refrigerated cooked beets
for the carrots.
per serving 297 cal., 19 g fat (4 g sat. fat),
27 mg chol., 474 mg sodium, 19 g carb.,
2 g fiber, 4 g sugars, 15 g pro.

MEDITERRANEAN DIET 77
 PAN-FRIED TROUT WITH salt and pepper. Cook, stirring occasionally,

RAS EL HANOUT AND until fragrant and cauliflower is tender,

CAULIFLOWER
start to finish 30 minutes
3 Tbsp. olive oil
5 cups coarsely chopped fresh
cauliflower florets
2 tsp. ras el hanout or Ras el Hanout
(recipe, p. 21)
1/2 tsp. salt
1/2 tsp. black pepper
1 8-oz. pouch cooked quinoa
1/4 cup chopped fresh parsley
4 4-oz. fresh skin-on trout fillets
1. In a 10-inch nonstick skillet heat 2 Tbsp. of
the olive oil over medium. Add cauliflower;
cook, stirring occasionally, until starting to
brown, about 15 minutes. Sprinkle with 1 tsp.
of the ras el hanout and 1/4 tsp. each of the
about 2 minutes. Transfer to a large bowl.
2. Meanwhile, heat quinoa according to
package directions. Fluff with a fork and
add to bowl with cauliflower. Add parsley
and toss to combine.
3. Season trout with remaining 1 tsp. ras el
hanout and remaining 1/4 tsp. each salt and
pepper. Wipe out skillet; add remaining
1 Tbsp. olive oil and heat over medium-high.
Add trout, skin side down. Cook until skin is
golden brown and crispy, about 2 minutes.
Turn; cook until fish flakes easily, 1 minute
more. Serve fish with cauliflower mixture.
If you like, top with additional parsley.
Makes 4 servings (1 trout fillet + 11/4 cups
cauliflower mixture each).
per serving 363 cal., 19 g fat (3 g sat. fat),
65 mg chol., 436 mg sodium, 19 g carb.,
5 g fiber, 3 g sugars, 29 g pro.
trout
Trout is beneficial for heart
health. In a 2017 study
published in the Nutrition &
Diabetes journal, trout eaters
lowered harmful blood lipids
and boosted their HDL (good)
cholesterol. Another study
found that people who ate
farmed trout twice a week over
a two-month period had larger
drops in their blood cholesterol
levels than those who skipped
the trout and took omega-3
supplements. For the most
sustainable trout choices, look
for brown and brook trout or
most rainbow varieties.

78 MEDITERRANEAN DIET
TUNA WITH
POTATOES AND
GREEN BEANS
hands on 30 minutes
bake 25 minutes at 400°F
chill 15 minutes

6 Tbsp. olive oil

21/2 tsp. Dijon mustard
3/4 tsp. salt
3/4 tsp. black pepper
11/2 lb. fingerling potatoes,
halved lengthwise
3 Tbsp. capers, drained and chopped
2 Tbsp. cider vinegar
4 5-oz. fresh tuna steaks, 1 inch thick
12 oz. green beans, trimmed
Fresh snipped tarragon (optional)

1. Preheat oven to 400ºF. Line a shallow

baking pan with parchment paper. In a
small bowl mix together 1 Tbsp. of the
olive oil, 1 tsp. of the Dijon mustard, and
1/4 tsp. each of the salt and pepper. Add
potatoes; toss to coat. Spread in prepared
pan. Bake, turning halfway through, until
tender and browned, 25 to 30 minutes.
2. Meanwhile, in a shallow dish whisk
together capers, vinegar, 1 Tbsp. of
the olive oil, and remaining 11/2 tsp. of
the mustard. Transfer 2 Tbsp. of the
capers mixture to a small bowl; whisk
in 2 Tbsp. of the olive oil. Add tuna
steaks to remaining mixture in dish,
turning to coat. Cover and chill at least
15 minutes or up to 1 hour. Drain tuna,
reserving marinade.
3. In a 10-inch nonstick skillet heat 1 Tbsp.
of the olive oil over medium-high. Season
tuna with 1/4 tsp. each salt and pepper. Add
tuna to skillet. Cook until each steak is
brown on one side, about 3 minutes. Turn
and cook just until tuna flakes (it will be
slightly pink in center), 2 to 3 minutes more.
Transfer to a cutting board. Cover and let
stand about 5 minutes.
4. Add reserved marinade and
remaining 1 Tbsp. olive oil to skillet. Add
green beans; cook, stirring frequently, until
crisp-tender, about 3 minutes. Add half of
reserved caper mixture and remaining
1/4 tsp. each salt and pepper. Toss to coat
and heat through. Serve tuna with green
beans and potatoes. Top with remaining
caper mixture and tarragon (if using). tuna
Makes 4 servings (1 tuna steak + Canned tuna is the third most popular seafood among Americans.
1/2 cup green beans + 1 cup potatoes each). For the healthiest canned variety, choose tuna packed in water. It is
per serving 452 cal., 18 g fat (3 g sat. fat), low in calories and high in the omega-3s DHA and EPA. Or choose
55 mg chol., 738 mg sodium, 34 g carb., fresh tuna, which is milder-tasting than canned tuna and just as rich in
5 g fiber, 5 g sugars, 39 g pro. omega-3s. For the most sustainable option, look for any variety (fresh
or canned) certified by the Marine Stewardship Council.
 SEARED SALMON WITH reduce heat to medium-low. Cook until

BLISTERED TOMATO JAM fish flakes easily, 2 to 5 minutes more.

AND SPINACH
start to finish 20 minutes
4 6-oz. fresh skin-on wild salmon fillets,
pin bones removed
11/2 tsp. paprika
3/4 tsp. salt
1/2 tsp. black pepper
2 Tbsp. olive oil
1 pt. cherry tomatoes, halved
2 Tbsp. cider vinegar
2 5-oz. pkg. fresh baby spinach
2 cups hot cooked brown rice
1. Pat salmon dry; season with 1 tsp. of the
paprika, 1/2 tsp. of the salt, and 1/4 tsp. of the
pepper. In a 12-inch nonstick skillet heat
olive oil over medium. Place salmon in
skillet, skin side up. Cook until golden
brown, about 4 minutes. Turn salmon;
Transfer to a plate. Cover loosely with foil
to keep warm.
2. For tomato jam, add tomatoes to
drippings in skillet. Cook over medium,
stirring occasionally, until tomatoes start
to soften, about 5 minutes. Lightly smash
tomatoes with the back of a wooden spoon.
Sprinkle with remaining 1/2 tsp. paprika and
1/4 tsp. each salt and pepper. Cook until
fragrant, about 1 minute. Stir in vinegar and
cook until slightly reduced, about 1 minute
more. Transfer tomato jam to a small bowl.
Add spinach to skillet. Cook and stir over
medium heat until just wilted, about 1 minute.
Serve salmon with spinach and rice; top
with tomato jam. Makes 4 servings
(1 salmon fillet + 1/4 cup tomato jam + 1/2 cup
cooked spinach + 1/2 cup rice each).
per serving 457 cal., 19 g fat (3 g sat. fat),
93 mg chol., 576 mg sodium, 32 g carb.,
5 g fiber, 3 g sugars, 39 g pro.
salmon
Salmon are known for being
omega-3 powerhouses
and deservedly so: A single
serving delivers half of the
weekly target for milligrams
of omega-3s. Newer research
shows salmon have a more
powerful influence on improving
cholesterol than some other
fish rich in omega-3s. For
sustainable salmon, look
for Atlantic salmon with
Aquaculture Stewardship
Council certification or seek
out pink or sockeye salmon
varieties because they’re
fairly eco-friendly.

80 MEDITERRANEAN DIET
 KALE AND SARDINE
CAESAR SALAD WITH
PARMESAN CROUTONS
start to finish 20 minutes

12 cups chopped stemmed fresh kale

2 Tbsp. olive oil
1/3 cup Caesar salad dressing
2 4.4-oz. cans oil-packed wild sardines,
drained and coarsely chopped
1 recipe Parmesan Croutons (below) or
3 cups purchased croutons
1/2 cup shaved Parmesan cheese

In an extra-large bowl combine kale and

olive oil. Massage kale until it softens and
turns bright green, 1 to 2 minutes. Add
Caesar dressing, sardines, and half of the
croutons. Toss well to coat. Serve topped
with shaved Parmesan and remaining
croutons. Makes 4 servings (2 cups each).
parmesan croutons Preheat oven to
300°F. Cut four 3/4-inch slices Italian or
French bread into 1-inch cubes (31/2 cups).
In a large bowl combine 1/4 cup olive oil
and 3 Tbsp. grated Parmesan cheese. Add
bread cubes, stirring to coat. Spread bread
cubes in a single layer in a shallow baking
pan. Bake 10 minutes; stir. Bake until bread
cubes are crisp and golden, about
10 minutes more. Cool completely. Store
in an airtight container up to 24 hours.
per serving 558 cal., 43 g fat (8 g sat. fat),
38 mg chol., 905 mg sodium, 25 g carb.,
9 g fiber, 4 g sugars, 21 g pro.

sardines
Compared to anchovies, sardines have a less intense fishy flavor.
Another benefit of sardines is they’re among the lowest in mercury of
fish rich in omega-3s. If eco-friendliness is important to you, choose
Pacific Ocean sardines and take a pass on any from the Atlantic.
 s k i p the
s e a sy to u s e rve
It ’ n yo
w h e ed
meat plant-bas
nt
vibra a r n es s
s. H
dishe n e s s of
g o od
th e n e an
d i te r ra g ra ins
Me l e s and
ta b
vege p ro tein-
h e a rty,
in m e als.
ed
pack
EASY VEGAN PASTA WITH cook until fragrant, about 1 minute.

KALE AND CHICKPEAS Add kale and cook, stirring constantly,

start to finish 25 minutes
1 16-oz. pkg. dried spaghetti
1/2 cup olive oil
5 cloves garlic, minced
8 cups chopped stemmed fresh kale
2 Tbsp. nutritional yeast*
1 15-oz. can chickpeas, rinsed
and drained
1/4 tsp. salt
1/4 tsp. black pepper
1. Cook spaghetti according to package
directions. Drain, reserving 11/2 cups of
cooking water.
2. Meanwhile, in a 12-inch skillet heat 1/4 cup
of the olive oil over medium; add garlic and
until tender, 3 to 5 minutes.
3. Add cooked spaghetti and nutritional
yeast to the kale mixture in skillet; toss to
combine. Add enough of the reserved
cooking water to coat pasta. Stir well.
Stir in chickpeas, salt, and pepper; heat
through, about 2 minutes. Drizzle with
remaining 1/4 cup olive oil. Makes 6 servings
(2 cups each).
*nutritional yeast Most often found
as yellow flakes or as a powder, this
inactivated yeast can be sprinkled onto
your favorite dishes to add “cheesy”
savory flavor. (It’s a great substitute for
grated Parmesan.) Look for a product
fortified with vitamin B12.
per serving 532 cal., 21 g fat (3 g sat. fat),
0 mg chol., 232 mg sodium, 70 g carb.,
9 g fiber, 5 g sugars, 16 g pro.

MEDITERRANEAN DIET 83
 VEGETARIAN LASAGNA 1. Preheat oven to 350°F. Lightly coat
a 3-qt. rectangular baking dish with cooking
hands on 25 minutes
bake 1 hour 15 minutes at 350°F spray. Cook frozen vegetables according to
stand 10 minutes package directions; drain. For sauce, in a
large bowl combine next five ingredients
Nonstick cooking spray (through garlic powder).
2 12-oz. pkg. frozen Italian-blend 2. Spread 1 cup of the sauce over bottom of
vegetables (broccoli, cauliflower, prepared dish. Layer four of the noodles on
carrots, Italian green beans, and sauce, overlapping slightly. Spread ²/3 cup
zucchini) of the ricotta cheese over noodles. Top with
1 28-oz. can no-salt-added crushed one-third of the spinach and one-third of
tomatoes
the cooked vegetables. Sprinkle with
2 14.5-oz. cans no-salt-added diced
1/2 cup of the mozzarella cheese. Repeat
tomatoes, undrained
layers, starting with half of the remaining
1 Tbsp. dried Italian seasoning, crushed
sauce. Add remaining noodles, ricotta
1/2 tsp. salt
cheese, spinach, and vegetables; 1/2 cup
1/2 tsp. garlic powder
12 no-boil lasagna noodles of the mozzarella cheese; and
1 15-oz. carton part-skim ricotta cheese remaining sauce.
1 9- to 10-oz. pkg. frozen chopped 3. Place dish on a foil-lined baking sheet.
spinach, thawed and well drained Bake, covered, 50 minutes. Sprinkle with
2 cups shredded part-skim mozzarella remaining 1/2 cup mozzarella cheese and
cheese (8 oz.) the Parmesan cheese. Bake, uncovered,
1/4 cup grated Parmesan cheese (1 oz.) until noodles are tender and lasagna is
1 recipe Zhoug (p. 23) (optional) heated through, about 25 minutes more.
Let stand 10 minutes before serving. Serve
with Zhoug (if using). Makes 10 servings
(1 cup each).
per serving 326 cal., 8 g fat (5 g sat. fat),
29 mg chol., 402 mg sodium, 42 g carb.,
5 g fiber, 7 g sugars, 19 g pro.

84 MEDITERRANEAN DIET
 WHITE BEANS WITH
CAULIFLOWER AND
CHERRY TOMATOES
HANDS ON 15 minutes
SLOW COOK 6 to 7 hours (low) or 3 to
3¹∕2 hours (high)

2 cups cherry tomatoes

3 cups low-sodium vegetable broth
2 15-oz. cans cannellini beans, rinsed
and drained
3 cups cauliflower florets
4 shallots, peeled and halved
4 cloves garlic, minced
2 tsp. dried Italian seasoning, crushed
¹∕2 tsp. salt
¹∕4 tsp. black pepper
1 Tbsp. balsamic vinegar
¹∕2 cup chopped toasted hazelnuts
¹∕4 cup slivered fresh basil

1. In a 4- to 5-qt. slow cooker combine 1 cup

of the cherry tomatoes and next eight
ingredients (through pepper).
2. Cover and cook on low 6 to 7 hours or
high 3 to 3¹∕2 hours. Halve the remaining
1 cup cherry tomatoes. Stir tomatoes and
balsamic vinegar into bean mixture. Serve
topped with hazelnuts and basil. Makes
4 servings (1³∕4 cups each).
PER SERVING 276 cal., 10 g fat (1 g sat. fat),
0 mg chol., 752 mg sodium, 45 g carb.,
15 g fiber, 8 g sugars, 17 g pro.

Can Vegetarians High-Protein Plant Foods

Get Enough Protein?
Yes! It’s recommended that 10–35 percent of your total calories
(or 50–175 grams) should come from protein. The amount
depends on your age, weight, and activity level. You can meet
this recommendation without meat (see below).
Power up without meat. Although the following
ingredients provide plenty of protein, when you
eat plant-based dishes, the sum is worth more
than the parts. Many plants on their own aren’t
high in protein, but when you combine plenty of
veggies and grains (which these recipes do), the
protein adds up quickly!

Lentils cannellini beans

½ cup cooked = 9 g ½ cup cooked = 7 g

Black Beans Walnuts

½ cup cooked = 7 g
Almonds 2 Tbsp. = 3 g
2 Tbsp. whole = 4 g

Chickpeas
½ cup cooked = 7 g
Cashews
2 Tbsp. whole = 5 g
Quinoa
½ cup cooked = 4 g
Tofu Edamame Pistachios
1 cup cubed = 20 g ½ cup cooked = 8 g 2 Tbsp. shelled = 3 g

MEDITERRANEAN DIET 85
 WARM SPICED LENTILS
WITH SPINACH
hands on 15 minutes
pressure cook 15 minutes

5 cups reduced-sodium chicken broth or

vegetable broth
3 cups brown lentils, rinsed and drained
1 14.5-oz. can diced tomatoes, undrained
1 cup finely chopped carrots
1/2 cup chopped onion
2 fresh serrano peppers, seeded and
finely chopped (tip, below left)
1 tsp. salt
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. ground turmeric
1 14-oz. can unsweetened coconut milk
1 5-oz. pkg. fresh baby spinach
Black pepper
Hot cooked basmati or brown rice and/
or whole wheat naan (optional)
Orange wedges (optional)

1. In a 6-qt. electric or stove-top pressure

cooker combine first 10 ingredients
(through turmeric).
2. Lock lid. Set electric cooker on high
pressure to cook 15 minutes. (For stove-top
cooker, bring up to pressure over
medium-high; reduce heat enough to
maintain steady [but not excessive]
pressure. Cook 15 minutes. Remove from
heat.) Let stand 15 minutes to release
pressure naturally. Release any remaining
pressure. Open lid carefully.
3. Stir in coconut milk and spinach. Season
to taste with black pepper and additional
salt. If using, serve over rice and/or with
tip naan and orange wedges. Makes
8 servings (11/3 cups lentil mixture each).
Chile peppers
per serving 484 cal., 9 g fat (8 g sat. fat),
contain oils that can
irritate your skin and 0 mg chol., 823 mg sodium, 78 g carb., 10 g
eyes. Wear plastic or fiber, 5 g sugars, 23 g pro.
rubber gloves when
working with them.

86 MEDITERRANEAN DIET
EGGPLANT “MEAT”BALLS 3/4 cup shredded Parmesan cheese (3 oz.) 3. Line a shallow baking pan with

WITH CHIMICHURRI 1
Nonstick cooking spray
recipe Chimichurri (right)
parchment paper. Shape eggplant mixture
into twenty-four 11/2-inch balls (about 2 Tbsp.
hands on 20 minutes
each) and place in prepared pan. Lightly
chill 15 minutes
1. Preheat oven to 400°F. Line a large coat ball tops with cooking spray. Bake until
bake 35 minutes at 400°F
shallow baking pan with parchment paper. golden brown and firm, 20 to 25 minutes.
5 cups peeled and coarsely chopped Arrange chopped eggplant and Serve drizzled with Chimichurri. Sprinkle
eggplant mushrooms in prepared pan and drizzle with remaining 1/4 cup Parmesan cheese.
1 8-oz. pkg. cremini mushrooms, coarsely with olive oil; toss to coat evenly. Sprinkle Makes 4 servings (6 balls and 2 Tbsp.
chopped with salt and pepper. Bake until tender and chimichurri each).
2 Tbsp. olive oil beginning to brown, about 15 minutes. chimichurri In a food processor or
1/2 tsp. salt Remove from oven; cool. blender combine 11/2 cups packed fresh
1/4 tsp. black pepper 2. Transfer cooled eggplant and flat-leaf parsley; 1/3 cup olive oil; 2 Tbsp.
1 cup panko mushrooms to a food processor. Cover and chopped fresh oregano; 2 Tbsp. finely
1/2 cup cashews, finely chopped pulse until finely chopped and mixture chopped shallot; 2 Tbsp. red wine vinegar;
1 egg, lightly beaten resembles the texture of ground meat. 2 Tbsp. lime juice; 3 cloves garlic, minced;
3 Tbsp. finely chopped fresh cilantro Transfer to a large bowl. Add next eight and 1/2 tsp. crushed red pepper. Cover and
2 Tbsp. tomato paste ingredients (through crushed red pepper) process or blend until finely chopped,
1 Tbsp. soy sauce
and 1/2 cup of the Parmesan to the eggplant scraping sides as necessary.
2 cloves garlic, minced
mixture; mix well. Cover and chill at least per serving 509 cal., 38 g fat (8 g sat. fat),
1/4 tsp. crushed red pepper
15 minutes before shaping. 57 mg chol., 792 mg sodium, 31 g carb.,
6 g fiber, 8 g sugars, 16 g pro.
 BROCCOLI RABE
OVER POLENTA
start to finish 30 minutes

1 cup quick-cooking polenta mix

1 cup chopped sweet onion, such as
Vidalia or Walla Walla
4 tsp. olive oil
3 cloves garlic, minced
1 lb. broccoli rabe, coarsely chopped
(about 7 cups), or 3 cups coarsely
chopped broccoli florets
1/2 of a 7-oz. jar ( 1/2 cup) roasted red bell
peppers, rinsed, drained, and chopped
1 cup vegetable broth
1 Tbsp. cornstarch
1/4 cup toasted pine nuts or toasted sliced
almonds

1. Prepare polenta according to package

directions. Cover and keep warm. In a
10-inch skillet cook onion in hot olive oil
over medium, stirring occasionally,
until tender, 4 to 5 minutes. Add garlic;
cook and stir 30 seconds. Add broccoli
rabe; cook, covered, until just tender, about
3 minutes. (If using broccoli florets, cook
and stir until crisp-tender, 3 to 4 minutes.)
Stir in roasted red peppers.
2. In a bowl gradually stir broth into
cornstarch; add to vegetable mixture.
Cook and stir over medium until thickened
and bubbly. Cook and stir 2 minutes more.
Serve vegetable mixture over polenta.
Sprinkle with nuts. Makes 4 servings
(1 cup each).
per serving 394 cal., 11 g fat (1 g sat. fat),
0 mg chol., 256 mg sodium, 67 g carb., 11 g
fiber, 3 g sugars, 12 g pro.

88 MEDITERRANEAN DIET
VEGAN POTATO GRATIN
HANDS ON 20 minutes
BAKE 1 hour 15 minutes at 375°F

3 cups fresh cauliflower florets

2 Tbsp. olive oil
¹∕2 cup chopped white onion
2 cloves garlic, minced
4 oz. ( ¹∕2 cup) soft silken tofu
¹∕2 cup nutritional yeast (note, p. 83 )
¹∕2 cup plain unsweetened almond milk
1 tsp. herbes de Provence
1 tsp. fresh lemon juice
¹∕4 tsp. black pepper
1 tsp. salt
¹∕2 cup finely chopped walnuts
¹∕2 cup panko
1 Tbsp. chopped fresh tarragon
1 tsp. herbes de Provence
1 lb. yellow potatoes , peeled and sliced
¹∕8 inch thick
1 9-oz. pkg. frozen artichoke hearts, 2. For topper, in a small bowl combine next
thawed and chopped four ingredients (through herbes de
¹∕3 cup thinly sliced leek Provence) and ¹∕4 tsp. of the salt. Preheat
oven to 375°F. Grease a 2-qt. baking dish.
1. For sauce, in a large saucepan bring 3. Layer half of the potatoes in bottom of
water to simmering under a steamer prepared dish. Sprinkle with remaining lighten up
basket. Add cauliflower to basket. Cover ¹∕4 tsp. salt. Top with artichokes and leek.
A typical French gratin can
and steam until fork-tender, about Pour half of the sauce over top. Layer with
be loaded with cheese and
10 minutes. Meanwhile, in a medium remaining potatoes and sauce. Bake,
heavy cream. We employed
saucepan heat 1 Tbsp. of the olive oil over uncovered, 45 minutes. Add topper. Bake cauliflower, silken tofu,
medium. Add onion and garlic. Cook until until browned and potatoes are tender, nutritional yeast, and almond
softened, 3 to 5 minutes. In a food 30 minutes more. If you like, top with milk to keep the sauce silky
processor combine cooked cauliflower additional fresh tarragon. Makes 6 servings yet lower in saturated fat
and onion mixture, remaining 1 Tbsp. oil, (1 cup each). (and vegan!). Be sure to use
next six ingredients (through pepper), and PER SERVING 246 cal., 12 g fat (1 g sat. fat), silken tofu; nonsilken tofu
¹∕2 tsp. of the salt. Cover and process 0 mg chol., 466 mg sodium, 27 g carb., 6 g is too firm and results in a
until smooth. fiber, 3 g sugars, 9 g pro. grittier sauce.
 Sweet somethings are on the menu in a
Mediterranean diet. These recipes are
chock-full of good-for-you fats, juicy fruits,
and whole grains for delectable results.

90 MEDITERRANEAN DIET
 SPICED POMEGRANATE-
POACHED PEARS
hands on 25 minutes
cook 17 minutes

1 cup dry red wine

1/2 cup pomegranate juice
1 Tbsp. sugar
2 inches stick cinnamon
2 whole allspice
Dash salt
2 8-oz. firm, ripe pears, such as Anjou
or Bartlett, peeled, halved lengthwise,
and cored
1/2 tsp. vanilla
1/4 cup toasted chopped walnuts
Ground cinnamon (optional)

1. In a large saucepan combine first six

ingredients (through salt).* Bring to boiling
over medium. Add pear halves; reduce
heat. Simmer, covered, turning pears
occasionally, until just tender, 12 to
17 minutes (tip, below left). Remove
saucepan from heat. Stir in vanilla.
Remove pears, reserving cooking liquid.
Cover pears and keep warm.
2. For syrup, remove and discard stick
cinnamon and allspice from cooking liquid.
Return to boiling; reduce heat. Boil gently,
uncovered, until liquid is reduced to
about 2 Tbsp., about 5 minutes.
3. To serve, drizzle pears with syrup
and sprinkle with walnuts and ground
cinnamon (if using). Makes 4 servings
(1 pear half each).
*tip To serve eight, double the ingredients
and use a 5- to 6-qt. pot instead of a
large saucepan.
per serving 193 cal., 5 g fat (0 g sat. fat),
0 mg chol., 55 mg sodium, 27 g carb.,
4 g fiber, 19 g sugars, 2 g pro.

tip
To test the pears
for doneness, insert
a toothpick into the
thickest part of a pear
half. The pear should
still be slightly firm, but
the toothpick should
penetrate easily.

MEDITERRANEAN DIET 91
 label
lingo
In the Middle East,
ghee is called
samna. In English,
it is known as
clarified butter.

GHORAYEBAH
(BUTTER BISCUITS)
hands on 15 minutes
bake 15 minutes at 300°F
cool 10 minutes

1 cup powdered sugar

1 cup ghee (clarified butter)
1 tsp. vanilla
2 cups all-purpose flour
1 tsp. baking powder
1/4 tsp. salt
30 whole blanched almonds or
whole cloves

1. Preheat oven to 300°F. In a medium bowl

beat sugar, ghee, and vanilla with a mixer
on medium until smooth and creamy. Add
flour, baking powder, and salt to sugar
mixture; stir until dough comes together.
2. Roll dough into 1-inch balls (about
1 Tbsp. each).* Place balls 2 inches apart on
ungreased cookie sheets. Flatten slightly
and press an almond or clove into center of
each flattened ball.
3. Bake until lightly brown on bottoms,
about 15 minutes. Cool on cookie sheets
10 minutes. Remove; cool on wire racks.
Remove cloves before serving. Makes
30 cookies.
*tip To make uniform-size balls, on a lightly
floured surface pat dough into a 6×5-inch
rectangle; cut rectangle into 30 equal-size
ghorayebah
squares. Roll each square into a ball. Sometimes spelled ghoriba,
to store Layer cookies between sheets of ghriba, or ghryba (goh-
waxed paper in an airtight container; cover. REE-bah), these are popular
North African and Middle
Store at room temperature up to 5 days or
Eastern cookies often made
freeze up to 3 months. To serve, thaw
for special occasions, such
cookies, if frozen. as Eid al-Adha. Styles
per cookie 108 cal., 7 g fat (4 g sat. fat), vary. This version is like a
21 mg chol., 32 mg sodium, 10 g carb., shortbread studded with
0 g fiber, 4 g sugars, 1 g pro. almonds or cloves.
ALMOND BAKLAVA
start to finish 30 minutes

1/2 of a 17.3-oz. pkg. (1 sheet) frozen puff

pastry sheets, thawed
3/4 cup sliced almonds
5 Tbsp. honey
1/4 tsp. ground cinnamon
1/4 tsp. vanilla

1. Preheat oven to 400°F. Unfold pastry

sheet on a lightly floured surface. Using a
pizza cutter, cut pastry into six 5×3-inch
rectangles. Place on a baking sheet. Bake
until golden, 10 to 12 minutes. Remove; cool
slightly on a wire rack.
2. Meanwhile, for filling, in a 10-inch skillet
cook and stir almonds over medium until
lightly toasted, about 8 minutes. Set aside
2 Tbsp. of the almonds. In a small food
processor combine remaining almonds,
3 Tbsp. of the honey, the cinnamon,
and vanilla. Cover and process until
nearly smooth.
3. Use a fork to gently split slightly warm
pastries in half horizontally. Drop small
spoonfuls of filling onto pastry bottoms;
replace tops. Using a pizza cutter, cut
pastries in half crosswise to make
12 rectangles, then cut rectangles
diagonally in half to make 24 triangles.
4. For syrup, microwave remaining 2 Tbsp.
honey until it reaches drizzling consistency,
about 10 seconds. Drizzle warm honey
over pastry triangles; sprinkle with
reserved 2 Tbsp. almonds. Makes
12 servings (2 triangles each).
per serving 140 cal., 8 g fat (3 g sat. fat),
0 mg chol., 70 mg sodium, 16 g carb.,
1 g fiber, 8 g sugars, 3 g pro.

MEDITERRANEAN DIET 93
 MINI TURMERIC
UPSIDE-DOWN CAKES
hands on 15 minutes
bake 12 minutes at 350°F
cool 5 minutes

Nonstick cooking spray

2 small unpeeled tangerines,
thinly sliced and slices quartered
Sea salt flakes
2 Tbsp. agave syrup
3/4 cup all-purpose flour
1 tsp. ground turmeric
1/2 tsp. baking powder
1/4 tsp. baking soda
1/4 tsp. salt
1/4 tsp. ground cardamom
1/3 cup butter, softened
1/3 cup sugar
1 egg
1/3 cup buttermilk

1. Preheat oven to 350°F. Coat twenty-four

13/4-inch muffin cups with cooking spray.
Arrange tangerine quarter slices in bottoms
of prepared cups, overlapping as needed.
Lightly sprinkle tangerines with salt and
drizzle with agave syrup.
2. In a small bowl stir together next six
ingredients (through cardamom). In a
medium bowl beat butter and sugar with a
mixer on medium until fluffy. Beat in egg.
Alternately add flour mixture and
buttermilk, beating on low after each
addition until combined.
3. Spoon batter into muffin cups, filling each
three-fourths full. Bake until a toothpick
comes out clean, 12 to 15 minutes. Cool in
muffin cups 5 minutes. Serve warm and, if
you like, drizzle with additional agave
syrup. Makes 24 mini cakes.
to store Place mini cakes in a single layer
in an airtight container and chill up to
3 days or freeze up to 3 months.
per mini cake 61 cal., 3 g fat (2 g sat. fat),
15 mg chol., 82 mg sodium, 8 g carb.,
0 g fiber, 5 g sugars, 1 g pro.

94 MEDITERRANEAN DIET
 CHERRY-SAUCED
PANNA COTTA
hands on 15 minutes
stand 5 minutes
chill 4 hours

Nonstick cooking spray

1 vanilla bean, split lengthwise
1/2 cup half-and-half
11/2 tsp. unflavored gelatin
1 cup plain low-fat Greek yogurt
1/2 cup milk
3 Tbsp. sugar
2 Tbsp. water
1/8 tsp. salt
1 small orange
1 cup frozen pitted dark sweet cherries,
coarsely chopped
2 Tbsp. sugar
2 Tbsp. roasted salted pistachios,
chopped

1. Coat four 8-oz. ramekins with cooking

spray and place in a shallow baking pan or
on a tray. Scrape seeds from vanilla bean.
In a medium saucepan combine vanilla
bean seeds and pod and the half-and-half.
Sprinkle with gelatin (do not stir); let stand
5 minutes. Cook and stir over medium-low
until gelatin is dissolved (do not let boil).
Whisk in next five ingredients (through salt).
Remove from heat. Remove and discard
vanilla bean pod. Pour mixture into
prepared ramekins. Cover and chill 4 hours
or until firm.
tip 2. Meanwhile, remove 1/2 tsp. zest and
To unmold the panna squeeze 2 Tbsp. juice from orange. For
cotta, use a sharp knife cherry sauce, in a small saucepan
to loosen edges from combine cherries, orange zest and juice,
sides of each ramekin. Dip and the 2 Tbsp. sugar. Bring to boiling;
bottom of each ramekin reduce heat to medium. Cook,
into warm water 5 to
uncovered, stirring occasionally, until
10 seconds, then invert onto
slightly thickened, 5 to 8 minutes. Cool.
a platter or dessert plate;
remove ramekin. 3. Unmold panna cotta (tip, left) onto
dessert plates or a platter. Top with cherry
sauce and pistachios. Makes 4 servings
(1 panna cotta + 21/2 Tbsp. sauce each).
per serving 205 cal., 7 g fat (3 g sat. fat),
17 mg chol., 144 mg sodium, 28 g carb.,
1 g fiber, 25 g sugars, 10 g pro.
 40 Harissa-Spiced Israeli Couscous
DESSERTS
recipe index

Better Homes & Gardens is a registered trademark in the United States, Canada, and Australia. Better Homes & Gardens marca registrada en México. © Meredith Operations Corp. 2022. All rights reserved. Printed in the U.S.A.
Salad with Preserved Lemon
93 Almond Baklava
60 Hazelnut-Crusted Duck Breasts with
95 Cherry-Sauced Panna Cotta Cherry-Apple Chutney

Better Homes & Gardens® Mediterranean Diet™ (ISSN 2474-9486), 2023. Mediterranean Diet is published twice a year in July and December by Meredith Operations Corp., 1716 Locust St., Des Moines, IA 50309-3023.
92 Ghorayebah (Butter Biscuits) 21 Lean Ground Meat
APPETIZERS & SNACKS 94 Mini Turmeric Upside-Down Cakes 70 Roasted Moroccan-Spiced
49 Air-Fryer Cheese Bourekas 91 Spiced Pomegranate-Poached Drumsticks with Lemon-Garlic Kale
52 Air-Fryer Falafel with Tahini Sauce Pears Salad
45 Green Goddess White Bean Dip 25 Tzatziki-Sauced Chicken and Quinoa
45 Lemony Beet Hummus FISH & SEAFOOD Bowl
33 Marinated Olives 61 Air-Fryer Pistachio-Crusted Sea Bass
73 Roasted-Garlic Crostini 75 Anchovy and Broccoli Rigatoni SAUCES, DRESSINGS
73 81 Kale and Sardine Caesar Salad with
Roasted-Garlic Whipped Feta
& MORE
45 Roasted Red Pepper Hummus Parmesan Croutons
23 Chermoula
33 Smashed Chickpeas 71 Minted Red Snapper with Turkish
87 Chimichurri
31 Spicy Curry-Roasted Cashews Shepherd’s Salad
17 Double-Berry Syrup
45 Sweet Heat Bean Dip 78 Pan-Fried Trout with Ras el Hanout
and Cauliflower 21 Greek Seasoning
35 Yogurt-Stuffed Apricots
38 Pan-Seared Salmon with Kumquats 23 Harissa Sauce
43 Za’atar-Sumac Asparagus with Lime
80 Seared Salmon with Blistered Tomato 40 Harissa Vinaigrette
and Whipped Goat Cheese
Jam and Spinach 17 Honey-Peach Spoon Jam
77 Smoked Mackerel, Carrots, and 21 Italian Seasoning
BEEF, LAMB & PORK Focaccia Crisps 17 Mango-Corn Salsa
68 Arugula Salad with Roasted Pork,
76 Spicy Herring and Roasted Red 81 Parmesan Croutons
Pears, and Blue Cheese
Pepper Pasta 17 Pickled Red Onion
57 Harissa-Spiced Rack of Lamb with
79 Tuna with Potatoes and Green Beans 21 Ras el Hanout
Eggplant and Almond Sauce
73 Roasted Garlic
21 Lean Ground Meat
48 Lebanese-Style Kofta Kabobs MEATLESS MAINS 23 Romesco Sauce
88 Broccoli Rabe over Polenta 21 Spanish Seasoning
67 Radicchio Salad with Lamb Chops
58 Cashew “Ricotta” Flatbreads 17 Sweetened Lavender Whipped
42 Rosemary-Grapefruit Pork
53 Cucumber and Pita Salad with Cream
Tenderloin with Kale and Beets
Lemon Vinaigrette 11 Sweet Potato Puree
69 Salad with Roasted Top Sirloin,
Green Beans, and Potatoes 83 Easy Vegan Pasta with Kale and 52 Tahini Dipping Sauce
Chickpeas 23 Tzatziki Sauce
87 Eggplant “Meat”balls with 51
BREAKFAST Chimichurri 23
Whole Wheat Pita Flatbreads
Zhoug
14 Blue Cornmeal Pancakes
55 Farro Salad with Toasted Pecans,
18 Cherry and Purple Sweet Potato
Smoothies
Feta, and Dried Cherries SIDES
21 Hard-Boiled Eggs 64 Carrot Ribbons with Lemon
15 Dutch Baby with Roasted Grapes
39 Lentil Soup with Lemon and Dill Vinaigrette
and Blackberries
50 Margherita Whole Wheat Flatbreads 20 Cooked Brown Rice
13 Egg-Avocado Breakfast Salad
24 Roasted Red Pepper and Farro Bowl 20 Cooked Farro
18 Green Grapes and Fennel Smoothies
27 Savory Olive Galette 20 Cooked Quinoa
18 Kale-Honeydew-Cucumber
Smoothies 59 Squash-Tomato Bake with Basil and 73 Creamy Roasted-Garlic Sauce with
Pine Nut Gremolata Zoodles
11 Pumpkin-Apricot Muffins
84 Vegetarian Lasagna 65 Cumin-Scented Peas with Cilantro
18 Red Cabbage and Berry Blenders
56 Walnut-Lentil Burgers 64 Dill-Cucumber Salad
16 Savory Oats with Roasted
Cauliflower, Turnips, and Mushrooms 86 Warm Spiced Lentils with Spinach 63 Fruit Salsa-Stuffed Avocados
9 Smoked Salmon Toasts with 85 White Beans with Cauliflower and 73 Green Beans with Roasted-Garlic
Roasted Peppers and Tomatoes Cherry Tomatoes Vinaigrette
12 Summer Squash and Bell Pepper 63 Pan-Roasted Peppers
Frittata POULTRY 55 Pressure Cooker Farro
25 Avocado, Kale, and Rice Bowl 89 Vegan Potato Gratin
47 Chicken Gyros 65 Watermelon, Feta, and Mint Salad
38 Clementine-Roasted Chicken
21 Cold Oven Chicken

96 MEDITERRANEAN DIET
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