BH&G Mediterranean Diet

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…

The Mediterranean diet we know 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. Because the Mediterranean 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. No one food or nutrient makes up 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…

SMOKED SALMON TOASTS WITH ROASTED PEPPERS AND TOMATOES HANDS ON 15 minutes ROAST 20 minutes at 425°F 1 cup thinly sliced red bell pepper1 cup grape or cherry tomatoes1 Tbsp. olive oil¼ tsp. salt¼ tsp. black pepper1 cup chopped seedless watermelon¼ tsp. ground sumac4 slices rye bread, toasted4 oz. soft goat cheese (chèvre)3 oz. thinly sliced smoked salmon (lox-style)¾ 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…

KALE-HONEYDEW-CUCUMBER SMOOTHIES START TO FINISH 15 minutes 1 lime2½ cups packed trimmed kale leaves2 cups frozen cubed honeydew melon¾ cup chopped cucumber½ of an avocado, seeded, peeled, and cut up½ cup water¼ cup loosely packed fresh mint leaves1 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 (1½ 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 1½ cups frozen wild blueberries1 cup chopped or shredded red cabbage1 cup coconut water½ cup frozen raspberries⅓ cup cubed silken tofu4 whole pitted dried…

PICK YOUR GRAIN COOKED FARRO In a medium saucepan combine 2⅔ cups water and ½ tsp. salt. Bring to boiling over medium-high. Stir in ⅔ cup pearled 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. Transfer farro to an airtight container and chill up to 3 days. Makes 2 cups. COOKED BROWN RICE In a large saucepan combine 4 cups water and ½ tsp. salt. Bring to boiling over medium-high. Stir in ⅔ cup long grain brown rice, rinsed and drained; reduce heat. Simmer, covered, 30 minutes. Drain rice and immediately return to pot. Let stand, covered, 15 to 20 minutes to allow rice to steam and finish cooking. Remove lid…

SAVORY OLIVE GALETTE HANDS ON 40 minutes BAKE 40 minutes at 400°F COOL 10 minutes 1 cup all-purpose flour¾ cup white whole wheat flour¼ cup finely ground walnuts (tip, above right)½ tsp. baking powder½ tsp. salt½ cup ice water¼ cup plus 2 Tbsp. olive oil2½ cups thinly sliced leeks1 clove garlic, thinly sliced¼ cup dry white wine, such as Pinot Grigio1 14-oz. can whole artichoke hearts, rinsed, drained, and halved⅓ cup pitted olives, such as Kalamata and/or Castelvetrano, halved1 Tbsp. finely chopped fresh rosemary¾ cup part-skim ricotta cheese1 oz. shredded Gruyère cheese (¼ cup)1 egg, separated1 tsp. Dijon mustard2 Tbsp. finely chopped fresh parsley½ tsp. black pepper1 Tbsp. waterToasted chopped walnuts and/or lemon zest (optional) 1. For crust, in a medium bowl whisk together first four ingredients (through baking powder) and ¼ tsp. of the…