Healthy
Mediterranean Recipes
Poached Salmon with Lemon Vinaigrette
Salmon is a staple of the Mediterranean diet as it is rich in health- and skin-boosting omega-3 fatty acids and protein.
Ingredients
For the salmon
1 (4-pound) wild salmon fillet, skin off, cut into 5-ounce portions
2 celery stalks, diced
2 onions, diced
2 carrots, diced
3 bay leaves
2 cups white wine
8 cups water
For the lemon vinaigrette:
5 garlic cloves, smashed
2 shallots, sliced
2 lemons, zested and juiced
2 cups white wine
Pink Himalayan salt (rich in vital minerals not found in table salt)
Ground white pepper
2 tablespoons whole-grain mustard
1 cup extra virgin olive oil
2 pounds mesclun greens
1 bunch chives, minced
Directions
For the salmon
Place ingredients in large stockpot and simmer 15 to 20 minutes. Strain stock; season with salt and pepper. In roasting pan, bring stock to a simmer. Submerge salmon in stock; cook to desired doneness (about 20 minutes). Remove salmon with spatula; chill until ready to eat.
For the lemon vinaigrette
Place garlic, shallots, lemon zest, and white wine in pot over medium heat; allow wine to reduce to half. Season with salt, pepper, and juice of lemon. Chill. Add mixture into blender, add mustard. Blend until smooth. Drizzle in olive oil until creamy.
For assembly
Toss greens with lemon vinaigrette. Place poached salmon on salad and drizzle with vinaigrette. Garnish with minced chives.
Portobello Burgers
Portobello mushrooms are a good source of fiber and B vitamins, as well as the antioxidant minerals selenium and potassium. The B vitamins help boost circulation in the body, including in the skin, which can help give you a healthy, radiant glow.
Ingredients
3 Portobello mushrooms
4 tablespoons balsamic vinegar
1/4 cup extra virgin olive oil
Pinch of pink Himalayan salt
Pinch of pepper
1/4 cup lemon juice
4 garlic cloves, crushed
1 onion, sliced (optional)
Feta cheese (optional)
Directions
Clean mushrooms and remove stems. Combine the next 6 ingredients in a bowl, and marinate the mushrooms in the mixture for three hours. Then grill to desired doneness (about 10 minutes) and top with grilled sliced onion and organic feta cheese.
Black Olive Crusted Haddock
Fish is rich in omega-3 fatty acids, which are good for your body as well as for your skin and hair. You can substitute your favorite fish in place of haddock, if you want. Try to be sure that whatever fish you choose is low in mercury, a neurotoxin that’s been linked to a host of health problems including neurological disorders. Other low-mercury seafood includes tilapia, flounder, perch, sole, salmon, sardines, scallops, and shrimp.
Ingredients
1 cup oil-cured pitted black olives
2 cups breadcrumbs
2 cloves garlic
1 shallot
1/2 bunch parsley
1/2 bunch chives
Extra virgin olive oil, as needed
Grapeseed oil (for searing)
Directions
Combine olives, breadcrumbs, garlic, shallots, and herbs in a food processor, and pulse until olives are chopped and breadcrumbs are softened. Drizzle in extra olive oil to soften breadcrumbs. Drizzle grapeseed oil (which can be used at very high heat) in the pan, heat pan, then place fish on it and sear just one side. (Searing adds caramelized texture to the outside of the fish, while leaving the inside flaky and tender.) Turn fish over, place in a glass dish and top with olive oil and breadcrumb mixture. Bake in a 350° F oven for 20 minutes.
Three Bean Super Salad
Beans are chock-full of nutrients like protein and fiber and are a perfect replacement in your diet for red meat. This is one of my favorite bean recipes that I make for my family (and one that my grandmother and mother made for me years ago).
Ingredients
15 ounces cannellini (white kidney) beans (cooked)
15 ounces garbanzo beans (cooked)
15 ounces red kidney beans (cooked)
Half an onion, minced
1 clove garlic, minced
2 tablespoons minced fresh parsley
1/4 cup extra virgin olive oil
1 lemon, juiced
Salt and black pepper, to taste
1 large tomato, chopped (optional)
Directions
Combine cannellini, garbanzo, and red kidney beans in a mixing bowl. Add onion, garlic, parsley, olive oil, lemon juice, salt, pepper, and tomato. Mix well with a spoon. Serve as a side dish or as a main course over organic mixed greens.
Stuffed Grape Leaves with Kefir Sauce
Grape leaves are a staple of the Mediterranean region and are rich in fiber and vitamins A and K, as well as calcium and iron. These stuffed grape leaves have been passed down from my mother’s side of the family. They make a perfect appetizer or main course, when served with a side of vegetables.
Ingredients
1 16-ounce jar grape leaves
1 pound lean ground grass-fed beef *
2 cups rice
2 eggs
1/2 chopped onion
1/2 cup extra virgin olive oil
1/2 cup lemon juice
1 clove garlic, crushed
2 pounds tomatoes, diced
Pinch of pink Himalayan salt
Pinch of ground black pepper
1 tablespoon fresh chopped mint (optional)
1 tablespoon fresh chopped parsley (optional)
* If you’re going to eat red meat, try to opt for grass-fed red meat as it’s been shown to trigger less inflammation in the body.
Directions
Mix together all ingredients except grape leaves. (You can also mix in the fresh chopped mint and/or parsley if you want.) Place mixture inside grape leaves and roll to close. Place on top of each other in a large pot and fill ¾ of the way with water. Add olive oil and lemon juice. Boil over medium heat until tender, and once you’ve reached desired doneness (about 45 minutes).
Kefir Sauce
This yogurt sauce is rich in good-for-your-gut probiotics (thanks to the healthy bacteria found in yogurt).
Ingredients
1 c. plain kefir whole milk
½ c. cucumber, finely chopped
½ c. fresh dill, finely chopped
2 garlic cloves, minced
1 t. lemon juice
Salt and pepper to taste
Directions
Make the kefir sauce: toss together the kefir, cucumber, dill, garlic, lemon juice, and pinch of salt and pepper. Season to taste, as needed, and set aside. Spoon kefir sauce on top of stuffed grape leaves and serve.
Mediterranean Stuffed Tomatoes
These stuffed tomatoes are packed with antioxidants and vitamin C, all important for healthy, radiant skin and a healthy body.
Ingredients
1 package whole-wheat orzo pasta
1 small handful parsley, chopped
3 ounces feta cheese, crumbled
1 small handful mint leaves, chopped
1 cucumber, diced
1/4 cup pine nuts, toasted
2 tablespoons extra virgin olive oil
1 teaspoon lemon juice
6 tomatoes, tops cut off and cored
Salad greens (optional)
* You can also add grass-fed ground beef to this if you want.
Directions
Cook pasta, drain, and add the next 7 ingredients to taste. Place inside fresh, whole organic tomatoes and bake at 350°F for 30 minutes. Serve warm, alongside salad greens.
Garlic-y Kale
Kale is an amazing source of nutrients like vitamins A, C, and K and minerals like manganese, copper, and iron. It’s great for the skin and the body. This is one of the recipes I frequently make with my family. It’s quick and so good for you.
Ingredients
1 bunch kale
2 tablespoons extra virgin olive oil
1 clove garlic, minced
1 small onion, minced (optional)
1 large tomato, chopped (optional)
Salt and pepper, to taste
Red pepper flakes, to taste (optional)
Directions
Remove kale leaves from the stems; rinse under cool water. Heat 2 tablespoons of olive oil and 1 clove minced garlic in a large skillet over medium heat. Once the oil is hot, add the washed kale to the skillet and cover. Stir occasionally, and continue to cook until the kale is wilted. To add variety, add 1 small onion, minced and sautéed and/or 1 large chopped tomato. Don’t overcook. Season with salt and pepper and/or red pepper flakes to taste.
Organic Zucchini with Fresh Herbs
Zucchini is chock-full of skin-friendly and health-boosting antioxidants like vitamin C, lutein, and zeaxanthin. This is one of my favorite recipes to whip up at home. It’s fast and easy and my kids love it!
Ingredients
8 small zucchini (2 pounds)
1 teaspoon pink Himalayan salt
Dash of pepper
1/4 cup extra virgin olive oil
2 tablespoons chopped parsley
1 tablespoon snipped chives or dill
1 tablespoon fresh lemon juice
Directions
Wash zucchini and cut into diagonal, 1/4-inch thick slices. In a medium skillet bring ½ cup water with salt and pepper to boil. Add zucchini, cook over medium heat, covered, for 10 minutes or until just tender and water has evaporated. Add olive oil, parsley, chives and lemon juice, toss gently to combine. Pour into serving dish; serve warm.