Healthy Living: The Mediterranean Diet

We recently had another great nutrition program at the Main Library focused on the Mediterranean Diet. Registered dietitian, Judy Palken, brought her knowledge of the Mediterranean Diet to our patrons along with delicious recipes to try which can be found at the bottom of this blog.

Join us on October 12th, from 1 pm to 2 pm, at the Main Library for our next nutrition program, Stay Healthy with Carb Control. Judy will discuss the health effects of eating too many of the wrong carbohydrates. Check our Adult Classes and Programs page for more events.

Vincent Van Gogh
Olive Trees with Yellow Sky and Sun, 1889
Minneapolis Institute of Art

Health Benefits of a Mediterranean Diet

Judy discussed the many health benefits associated with this type of diet. Hundreds of studies have shown a reduced risk of cardiovascular disease, some cancers, Type 2 Diabetes and Parkinson's disease. The Mediterranean diet is also associated with lower weight, better control of rheumatoid arthritis, improved cognitive function, reduced risk of Alzheimer's disease, and a longer life.

Characteristics of traditional Mediterranean Diets

• varies based upon region
• focus on local and seasonal foods
• fresh, delicious ingredients
• relatively high fat content
• based on home cooking and traditions
• portion sizes are controlled
• meals are enjoyed with family and friends
• physical activity is part of daily life
• whole, single-ingredient foods
• mostly plant-based meals

Judy's Reading Recommendations

• Foods of Crete: traditional recipes from the healthiest people in the world
• The New Mediterranean diet Cookbook: a delicious alternative for lifelong health

Judy's Recipes

Cod with Heirloom Tomato and Plum Sauce 

4 small cod loins

2 cups heirloom tomatoes, chopped in large chunks

2 Tbsp olive oil, divided

8 plums, chopped into large chunks

1 inch piece ginger, pressed

1 tsp. Aleppo pepper

1 Tbsp. butter 

1/4 cup white wine

salt and pepper to taste

parsley, chopped (for garnish)

Instructions

1. Season cod loins with salt and pepper and set aside. 
2. Add 1 Tbsp of olive oil to a frying pan and allow to heat up for 2 minutes. Add tomatoes, plums, ginger and Aleppo pepper (optional). Add salt and pepper to taste. Cook for 15 minutes on medium, stirring occasionally. 
3. Add 1 Tbsp of butter and the remaining olive oil to another frying pan. Heat up for two minutes then add the cod loins to the pan. Cook for about 3 minutes on each side until just turning flaky. Add wine to frying pan and cook for an additional two minutes. 
4. Serve cod covered with tomato and plum sauce. Garnish with parsley. 

Sautéed Swiss Chard with Garlic

1 bunch Swiss chard, washed well, stems removed

1/4 teaspoon dried oregano

1/4 teaspoon dried thyme

1 Tablespoon extra virgin olive oil

1 teaspoon balsamic vinegar

4 cloves garlic

Salt and pepper, to taste

Instructions

1. Chop chard to desired size.
2. Heat oil in a wok or skillet on medium heat (do not overheat olive oil). Add chard and spices and saute for about 3-4 minutes until Swiss chard is wilted.
3. Add balsamic vinegar. Saute 1 more minute.
4. Add garlic, let sizzle for about 30 seconds and then turn off heat.

Tabouli 

1 cup boiling water

1 cup bulgur cracked, parboiled wheat)   

1 large bunch Italian parsley, large stems removed, chopped fine   

3 cloves garlic, minced

3-5 scallions, thinly sliced  

2-3 plum tomatoes, diced small  

fresh lemon juice – start w/ juice from half a lemon

lemon zest - from 1 lemon

5 Tbsp extra virgin olive oil  

½ tsp Kosher salt

fresh ground black pepper to taste

Pour the boiling water over the bulgur.  Cover and leave for 30 - 60 minutes, until the water is absorbed and it has cooled.  

Add the remaining ingredients, and adjust lemon juice, olive oil, and salt to taste. 

Serving suggestion - add feta cheese and chickpeas.  

Swiss Chard, Lentil, and Wild Rice Soup 

¼ cup extra virgin olive oil

1 tablespoon olive oil, plus more for serving 

1 leek, sliced 

1 bunch Swiss chard, stalks cut into ½” pieces, leaves chopped into 1-2” pieces  

(keep stalks and leaves separate)  

1 generous Tbsp turmeric  

8 cups broth and/or water

1/2 cup lentils, rinsed  

½ cup wild rice

1 tsp Kosher salt

¼ tsp black pepper

1 Tbsp fresh lemon juice   

Heat olive oil in a soup pot over medium-high heat. Add leek, Swiss chard stalk pieces, and turmeric.  Cook, stirring frequently, until softened - about 8 minutes. 

Add broth and/or water, lentils, wild rice, salt, and pepper, and bring to a low boil. Reduce heat and simmer, covered, for 30 minutes. 

Add chard leaves, and simmer until the chard and lentils are cooked, about 15 more minutes. 

Stir in lemon juice, and ladle into bowls. 

8 servings     

Potato and Egg Salad with Olives and Feta (Crete)

2 or 3 zucchini, sliced into thin rounds

4 potatoes, cut into cubes

2 tomatoes, sliced

2 cucumbers, peeled and sliced

1 onion, sliced into thin rings

1/2 cup pitted Greek olives

3 hard boiled eggs, sliced into quarters

4 ounces of Greek feta, cubed

1 teaspoon dried oregano

1/2 cup lemon juice

1/2 cup extra virgin olive oil

Salt and pepper, to taste

Instructions

1. Boil zucchini until soft. Rinse in cold water to cool, drain.
2. Boil potatoes until soft. Rinse in cold water to cool, drain.
3. Add all ingredients. Toss lightly. Season with salt and pepper to taste. Chill until ready to serve. 

Stewed Prunes with Greek Yogurt and Cinnamon

Stewed Prunes:

1 cup pitted prunes

2 cups water

1 teaspoon honey

1 thin slice lemon with rind, halved

Yogurt Topping:

1 cup Greek yogurt, plain

½ teaspoon cinnamon

Instructions

1. Add all stewed prune ingredients to a small pot. Bring to a boil and then simmer on a low boil, uncovered, for 20 minutes. Continue to simmer, covered, for 10 more minutes.
2. Fill two bowls with ½ cup of yogurt each. Make a well in the yogurt and then add prunes and syrup. Sprinkle cinnamon on top. Add half lemon slice from prunes for garnish.

Rosemary Olive Oil Teacakes

1 ½ cups unbleached white wheat or spelt flour

¾ cups whole wheat or whole spelt flour

¾ cup raw cane sugar

1 ½ tsp baking powder

1 tsp salt

3 eggs

1 cup extra virgin olive oil

¾ cup whole milk

¼ cup fresh rosemary, finely chopped

Combine dry ingredients, and stir/fluff well with a folk until combined, pressing out any lumps in the sugar, flour or baking powder.

In a separate mixing bowl whisk together eggs, then add olive oil, milk and rosemary. Add wet ingredients to the dry ingredients, gently folding until combined.

Pour into an olive oil greased, 4 ½ x 13 inch loaf pan or 10 inch Springform pan, smoothing the top so it is relatively even. Bake at 350 for 55-60 minutes, or until the top is golden and a tooth pick or skewer inserted into the middle comes out clean. You can eat it hot right from the pan or let it cool, before removing from the pan and wrapping or putting on a serving plate. For best storage, wrap in plastic and keep in the refrigerator – will last 3 – 4 days.

Servings: 10

      

Note:  I use all whole wheat pastry flour – jcp.  

Information provided by Judy Palken, MNS, RD, LDN

Crystal Clear Nutrition jcpalken@gmail.com

Crystal Clear Nutrition Facebook page; request to join!