Tag: Mediterranean diet

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Fennel Frond and Basil Pesto

I don’t know about you but I hate wasting food. I’ll eat the same thing day in and day out just to avoid tossing anything in the trash. According to NPR, Americans waste 33 million tons of food each year. Worse yet, a new study from Harvard Law School and the Natural Resources Defense Council, found that 22 percent of food waste comes from fruit and vegetables—often the most nutrient-dense and expensive components of our daily diets. Of the fruit and vegetables we buy, we discard 52 percent of them and only consume 48 percent. Yikes!

Understandably, not everyone wants to be a human garbage disposal in the name of saving food from the dumpster. We can, however, all learn to cook in a way that minimizes food waste and helps you get the most out of your vegetables. Deemed “compost cooking” by some, root-to-stalk cooking might just save you money, diversify your nutrient intake and draw out your culinary creativity.

My creativity was recently challenged when I received  a few fennel bulbs in my weekly From the Farmer delivery with a head of fronds that looked like a chia pet on miracle grow. Dedicated to using every ounce of seasonal, local food I receive each week I developed this yummy recipe for Fennel Frond and Basil Pesto. Give it a try and you’ll quickly see how easy and rewarding it is to make use of the parts of vegetables that typically get thrown away. Hopefully this will inspire you to give those dark and dreamy beet greens and silky broccoli and cauliflower leaves a second look before ditching them in the disposal.

 Basil and Fennel Frond Pesto 2

Fennel Frond and Basil Pesto

What You’ll Need:

  • 4 cups firmly packed fennel fronds
  • 2 cups firmly packed basil leaves
  • 3/4 cup manchego cheese, grated
  • 5 garlic cloves, peeled
  • 1 cup olive oil
  • 4 oz pine nuts, toasted*
  • Juice of 1 lemon
  • Sea salt and pepper to taste

How to Make It:

  1. To toast pine nuts, lay them out in a single layer on a baking tray and bake in a 350 F oven for 5-7 minutes until golden brown.
  2. In a food processor, combine all ingredients—adding the oil and lemon first—and blend until smooth.
  3. Adjust for seasoning and serve over fresh pasta or sautéed Portobello mushrooms baked chicken if you’re avoiding gluten.

 

Basil and Fennel Frond Pesto

Tasty Tidbit: If you’re not a huge fan of the spiciness (or stinkiness) of raw garlic, you can roast the cloves or lightly sauté them prior to blending.

 

{This post originally appeared on The DC Ladies Blog, July 30, 2014}

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Pomegranate Power Bites

This healthy treat is made entirely from only three whole foods (plus spices) and is vegan, gluten-free, grain-free and raw. My secret ingredients are cardamom and pomegranate molasses which give it a Mediterranean vibe. With my nutrition clients, I tend to steer clear of prescribing any pre-packaged diet (e.g. Paleo, Thrive, etc) and instead tailor healthy lifestyle strategies to where they are and where they want to be with their overall well-being. The Mediterranean diet, however, is something I can get behind with clear conscious and confidence. Less of a diet and more of a lifestyle, it has been scientifically linked to reducing inflammation, decreasing the risk of diabetes and lowering cholesterol and high blood pressure. It’s all about eating tons of fruits and vegetables, choosing whole grains instead of refined, cooking with heart healthy fats like olive oil, eating less meat and more fish and legumes, seasoning with spices rather than tons of salt, cutting back on sweets and drinking some red wine here and there–sounds like a life I’d like to lead!

I’ve posted several Mediterranean diet-friendly recipes on MOARfit over the years–like my Pesce alla Puttanesca, Quinoa Black Bean Zucchini Burgers and Farro and Leek Risotto–but I’ve yet to provide a healthy snack option. This one happens to be sweet thanks to pomegranate molasses and dates, and is perfect a few hours before a workout or immediately after because of its carb: protein ratio.

Here’s a quick summary of the health benefits of Pomegranate Molasses:

This sweet and tangy elixir is made of pomegranate juice, sugar and lemon (p.s. you can make your own, though I didn’t for this recipe). The main ingredient, pomegranate juice, may prevent or slow the accumulation of cholesterol in your arteries. Pomegranate molasses contains tons of the powerful antioxidant, vitamin C, which as you likely know thanks to products like Emergen-C seriously boosts your immune system. It also delivers several B vitamins including B1, B3, B5 and B6. Vitamin B1, or thiamin helps your body produce energy and is key to healthy muscle, cardiovascular system and nervous system function; vitamin B3, or niacin, benefits your skin, nervous system and digestive system; vitamin B5, or pantothenic acid, is important for healthy growth (eat up kiddos!); and vitamin B6, or pyridoxine, helps your body digest and use proteins and transport oxygen via red blood cells throughout your body.

POMEGRANATE POWER BITES

Pomegranate Power Bites
What You’ll Need:
{makes 20 1″ bites, or 10 servings}
  • 2 cups raw organic almonds and/or cashews (mixed or not)
  • 8 Medjool dates, pitted
  • 3 Tbs pomegranate molasses
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • 1/4 tsp  ground cloves
  • 1/4 tsp  ground nutmeg
  • 1/4 tsp cardamom
  • 1/4 tsp fine sea salt
  • 1/2 cup shredded unsweetened coconut (optional: for rolling)

How to Make Them:

  1. Soak almonds and/or cashews in water for 2-3 hours. Drain.
  2. Combine all ingredients in a food processor (not a blender!) and pulse until it comes together in a dough-y consistency. (You may want to add a few splashes of water depending on your food processor).
  3. Refrigerate for at least 30 minutes.
  4. Shape into 1″ balls and roll in unsweetened coconut.
  5. Store in the freezer for up to 3 months. Remove 10-20 minutes before serving to avoid brain freeze.
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Turmeric and Thyme Baked Potato Chips

If you follow health news, you’ve probably been inundated by now with revived exuberance for the Mediterranean diet [exhibit A, B and C]. Last month the New York Times reported, “About 30 percent of heart attacks, strokes and deaths from heart disease can be prevented in people at high risk if they switch to a Mediterranean diet rich in olive oil, nuts, beans, fish, fruits and vegetables, and even drink wine with meals.” The study yielding these impressive results was even cut short because the results were so decisive that researchers found it unethical to continue.

To me, this diet just plain makes sense. Why? Because it’s not really a diet, it’s a lifestyle, and one that is pretty easy to maintain. Unlike other diets, the Mediterranean diet is not very restrictive and has a vast array of menu options to keep you interested and satisfied for the long haul. I would, however, add whole grains into the mix as they’re an important part of a well-balanced diet. Additionally, I encourage anyone without a lactose  allergy to fit in some low-to-no fat dairy products. This is especially important for women as we need anywhere from 1,000 to 1,200 milligrams of calcium each day.

The bottom line for a healthy heart and happy stomach: pick up some good olive oil, lay off the red meat (for the most part), enjoy some delicious salmon with a side of asparagus, and grab yourself a glass of wine. I think I could get used to this kind of lifestyle.

And finally, in the spirit of the Mediterranean diet, here is a great snack and/or appetizer recipe for you to try. Buon appetito!

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Turmeric & Thyme Baked Potato Chips

What You’ll Need:

  • 2 tbs olive oil
  • 1 tsp ground turmeric
  • 1 tsp dried thyme leaves
  •  1/2 – 1 tsp sea salt
  • 1/4 – 1/2 tsp ground cayenne
  • 6-8 organic red-skinned potatoes (each about the size of two golf balls)

How to Make Them:

  1. Pre-heat oven to 400°F
  2. Slice potatoes 1/8″ or slightly thinner on a mandoline.
  3. Toss potatoes with all other ingredients in a large bowl.
  4. Arrange slices in a single layer on a cooling rack set atop a baking sheet (this allows air to crisp the chips 360°)
  5. Bake for 20 min, flip, then bake another 20 min.

[Serves 6-8 as an appetizer; approx 160 cal per person]

I like to pair them with Trader Joe’s Cowboy Caviar or a nice mixed olive tapenade. These would make a great app for any dinner party, potluck or tailgate.