Get Healthy with Fish

This month our recipes focus on the
health benefits associated with a
Mediterranean diet. One of the...

read more

A Mediterranean
Sweet Treat

This month's recipes all feature
foods that are staples of the...

read more

Add Eggplant to Your Diet

This month our recipe collection is
built around the Mediterranean diet.
This type of eating incorporates...

read more


Get Healthy with Fish


This month our recipes focus on the health benefits associated with a Mediterranean diet. One of the staples of such a diet is lean protein, including fish like grouper or cod. These fish tend to be mild in flavor and relatively easy to cook, thanks to their more dense flesh. This recipe also incorporates olives and tomatoes - additional elements of a Mediterranean diet which bring with them plenty of vitamins, minerals and other health benefits.

Fish with Mediterranean Sauce

Ingredients:

  • 4 grouper or cod fillets or steaks, each 5 ounces and about 1-inch thick
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 yellow onion, finely chopped
  • 2 cloves garlic, minced
  • 3 tomatoes, peeled and seeded, then diced
  • 5 large pimiento-stuffed green olives, sliced
  • 1 tablespoon capers, rinsed
  • 1 jalapeno chili, seeded and cut into 1-inch julienne
  • 2 tablespoons fresh lime juice

Directions:

Sprinkle the fish on both sides with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. In a large, nonstick frying pan, heat 1 1/2 teaspoons of the olive oil over medium-high heat. Add the fish to the pan and sear on both sides until lightly browned, about 2 minutes a side. Transfer to a plate and keep warm.

Reduce the heat to medium and add the remaining 1 tablespoon olive oil to the pan. Add the onion and sauté until soft and lightly golden, about 6 minutes. Add the garlic and sauté until softened, about 1 minute. Add the tomatoes, olives, capers and jalapeno and simmer for 10 minutes to allow the flavors to blend. Stir in the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Return the fish to the pan, cover and simmer until the fish is opaque throughout when tested with the tip of a knife, 6 to 8 minutes.

Transfer the fish to warmed individual plates. Stir the lime juice into the vegetables and pan juices and spoon some sauce over each steak. Serve immediately.

Return to top


Add Eggplant to Your Diet


This month our recipe collection is built around the Mediterranean diet. This type of eating incorporates many heart healthy foods, including olive oil, red wine and tons of vegetables. One Mediterranean vegetable that you may not currently be eating is the eggplant. This vitamin rich - and beautifully colored! - veggie is especially tasty when roasted. This recipe includes eggplant and several other roasted vegetables, all served with polenta.

Roasted Eggplant and Polenta

Ingredients:

  • 1 small eggplant, peeled, cut into 1/4-inch slices
  • 
1 small yellow zucchini, cut into 1/4-inch slices

  • 1 small green zucchini, cut into 1/4-inch slices
  • 
6 medium mushrooms, sliced
  • 
1 sweet red pepper, seeded, cored and cut into chunks

  • 2 tablespoons plus 1 teaspoon extra-virgin olive oil

  • 6 cups water
  • 
1 1/2 cups coarse polenta (corn grits)
  • 
2 teaspoons trans-free margarine
  • 
1/4 teaspoon cracked black pepper

  • 10 ounces frozen spinach, thawed
  • 
2 plum (Roma) tomatoes, sliced
  • 
6 dry-packed sun-dried tomatoes, soaked in water to rehydrate, drained and chopped
  • 
10 ripe olives, chopped
  • 
2 teaspoons oregano

Directions:

Heat the broiler (grill). Position the rack 4 inches from the heat source.

Brush the eggplant, zucchini, mushrooms and red pepper with 1 tablespoon of the olive oil. Arrange in single layer on a baking sheet and broil under low heat. Turn as needed and brush occasionally with 1 tablespoon olive oil. When tender and slightly browned, remove from the broiler (grill). Use immediately or cover and refrigerate for later use.

Preheat the oven to 350° F. Coat a decorative, ovenproof 12-inch flan or quiche dish with cooking spray.

In a medium saucepan, bring water to a boil. Reduce heat and slowly whisk in polenta. Continue to stir and cook for about 5 minutes. When polenta comes away from side of pan, stir in margarine and season with 1/8 teaspoon of the black pepper. Remove from heat.

Spread polenta into the base and sides of the baking dish. Brush with 1 teaspoon olive oil. Place in the oven and bake for 10 minutes. Remove and keep warm.

Drain spinach and press between paper towels. Top polenta with spinach. Arrange a layer of sliced tomatoes, chopped sun-dried tomatoes and olives. Top with remaining roasted vegetables. Sprinkle with oregano and the remaining 1/8 teaspoon black pepper. Return to the oven for another 10 minutes. When warmed through, remove from the oven. Cut into 6 wedges and serve.

Return to top


A Mediterranean Sweet Treat


This month's recipes all feature foods that are staples of the Mediterranean diet, a heart healthy and nutrient-packed meal plan. While most Mediterranean foods are savory - healthy oils, nuts, fruits, veggies and lean proteins - you can also incorporated Mediterranean eating into your treats! This recipe uses the sweetness of almond milk and dates (a powerhouse food!) to create a fabulous snack or after dinner treat.

Almond Date Shake

Ingredients:

  • 1/3 cup chopped pitted dates
  • 2 tablespoons warm water
  • 2 cups vanilla almond milk, chilled
  • 1/2 cup fat-free vanilla soy or dairy yogurt
  • 1 very ripe banana, frozen
  • 4 ice cubes
  • 1/8 teaspoon ground nutmeg, plus extra for garnish

Directions:

Put the dates in a small bowl and sprinkle with the warm water. Let soak for 5 minutes to soften, then drain.

In a blender, combine the dates, almond milk, yogurt, banana, ice cubes and the 1/8 teaspoon nutmeg. Blend until smooth and frothy, about 30 seconds.

Pour into tall, chilled glasses and garnish each with a dusting of nutmeg.

Return to top