Mediterranean Diet Recipes

Northern Beans
Ingredients
2 15.5-oz cans cannellini or northern beans or 2 cups dried beans
1 shallot
1 medium red onion
1 cup extra-virgin olive oil (or more to taste)
6 cloves garlic, chopped
2 tsp dried oregano
2 tsp dried basil
1 tsp dried thyme
½ tsp dried red pepper flakes (or more to taste)
1 bay leaf
Salt and pepper to taste
1 14.5-oz can of diced tomatoes
1 cup white wine
Crusty Italian bread, preferably whole wheat
Fresh flat-leaf parsley, chopped (optional)
Freshly grated parmesan cheese
Soak two cups of dried cannellini or northern beans overnight, rinse, then boil
until tender in salted water. If using cans of precooked beans, rinse well and
drain.
In a Cuisinart or food chopper, chop the shallot and onion into small pieces.
In a saute pan, cook the chopped shallot and chopped onion in half of the extravirgin olive oil until they are translucent, about 5 to 7 minutes. Add the garlic, spices, salt, pepper, diced tomatoes, and white wine. Simmer for 10 minutes.

Add the beans and simmer for an additional 30 minutes, stirring frequently.
Toast a piece of crusty Italian bread and drizzle with extra-virgin olive oil.
Top with the beans and more olive oil, some chopped flat-leaf parsley if you have it, and freshly grated parmesan cheese. These beans are even better the second day, as they’ve had more time to absorb the flavors.
Serves four to six.

 

Wasabi-Roasted Salmon
Ingredients
¼ cup to ½ cup Inglehoffer Hot Creamy Wasabi (depending on amount of
salmon)
¼ cup to ½ cup mayonnaise
1 salmon fillet, between ¾ pound and 1 pound
Combine equal amounts of the Inglehoffer Hot Creamy Wasabi and the mayonnaise. Mix well. Spread over top (non-skin side) of salmon fillet. Bake skin-side down in a preheated 450-degree oven for about 19 minutes for a thick fillet and 17 minutes for a thin fillet.
Serves three to four.

 

Cioppino
Ingredients
¾ cup extra-virgin olive oil
1 medium onion, chopped
5 cloves garlic, minced
2 celery stalks, chopped
½ cup white wine
1 tbsp lemon juice
3 tbsp fresh flat-leaf parsley, chopped
Salt and pepper to taste
1 28-oz can Italian crushed tomatoes
2 bay leaves
3 fillets of cod or snapper
2 lobster tails, cut up
12 shrimp, shelled and deveined
12 scallops
Clams, mussels, oysters, crab legs, if desired
Crusty Italian bread, preferably whole wheat
Saute the first eight ingredients in a large pot for about 5 to 10 minutes over medium heat. Add the tomatoes and bay leaves and cook for 30 minutes over medium heat. Add cod or snapper. Cook on low for about 20 minutes.
In a separate pot, boil the lobster and remaining seafood until just done.
Don’t overcook. Stir in the tomato mixture and serve with crusty Italian bread.
Serves six to eight.

 

Cod Provençale
Ingredients
4 cod fillets, about 6 oz to 8 oz each
1 large red or yellow onion, diced
6 cloves garlic, chopped
2 14.5-oz cans diced tomatoes
3 stalks celery, diced
½ cup extra-virgin olive oil
4 tbsp capers
12 chopped Kalamata olives (pits removed)
1 tsp dried oregano
1 tsp dried basil
¼ tsp black pepper
Salt to taste
Preheat oven to 450 degrees. Saute onion and garlic in the olive oil over
medium heat for 5 minutes. Add the tomatoes, celery, capers, olives, herbs, pepper, and salt. Simmer over low heat for about 10 minutes. Arrange the cod fillets in a 9 x 13–inch baking dish. Spoon the tomato mixture over the fillets.
Bake in a preheated oven for 10 to 15 minutes.
Serves four.

 

Shrimp Remoulade
My brother Edwin Hudson who manages Raoul’s restaurant in Manhattan
made this dish for us while we vacationed in Maine over the summer. The
recipe came from Raoul’s immensely talented chef David Honeysett, who was
happy to share it.
Ingredients
4 to 5 lbs medium to large shrimp
3 oz Dijon mustard
6 oz mayonnaise
9 oz shrimp cocktail sauce
1 bunch scallions, thinly sliced
6 interior celery stalks
¾-bunch fresh flat-leaf parsley, chopped
Kosher salt and black pepper to taste
Boil the shrimp for 4 to 8 minutes depending on the size. Allow to cool, then peel and devein. Dice the celery. Mix together the mustard, mayonnaise, cocktail sauce, salt, and pepper. Add the thinly sliced scallions, diced celery, chopped parsley, and shrimp. Fold together, then chill in the refrigerator for at
least 4 hours before serving. May be served as an appetizer, or over lettuce as a salad.

 

Marinara Sauce
Ingredients
1 large red or yellow onion, diced
6 large cloves garlic, finely chopped
1 28-oz can Italian plum tomatoes
6 anchovy fillets in oil
1 cup extra-virgin olive oil
½ cup dry white wine
¼ tsp dried red pepper flakes
Salt and black pepper to taste
Place olive oil in large saucepan over medium heat. Mash up the anchovy fillets and add to the oil. Add the onions and cook until they are translucent, about 5 to 10 minutes. Add the garlic and cook an additional 5 minutes. Add the tomatoes, white wine, and seasonings. Continue to cook over low heat, stirring frequently, until the liquid has cooked down and you have a thick sauce.

 

Porcini Mushroom Sauce
Ingredients
1 oz dried porcini mushrooms
1½ cups warm water
1 large yellow onion, diced
½ cup no-trans-fat margarine
½ cup olive oil
1 28-oz can Italian plum tomatoes
Salt and black pepper to taste
Rinse dried mushrooms and place in a bowl of warm water. Allow to rehydrate for at least 1 hour, then drain, reserving all the water, which will have turned a deep brown. Chop the mushrooms into approximately ½-inch pieces. Saute the onion in the margarine and olive oil until translucent. Add the mushrooms, reserved liquid, and tomatoes. Season with salt and pepper to taste. Cook over low heat, stirring frequently, until you have a thick sauce.

 

Pasta with Avocado Sauce
Ingredients
2 ripe avocados
½ cup to 1 cup extra-virgin olive oil
½ cup capers
2 cloves garlic, thinly sliced
Salt and black pepper to taste
½ lb fettuccine, preferably whole wheat
Freshly grated parmesan cheese
Peel a very ripe avocado and cut into bite-sized cubes. Peel another avocado and mash with ½ cup of extra-virgin olive oil. (You may need more, depending on the size of the avocado; you should be able to pour the mixture.) Drain capers. Add capers and garlic to the mashed avocado–olive oil mixture. Cook
whole wheat fettuccine according to directions on package. Drain well and pour the avocado-caper-garlic-oil mixture over the warm pasta, adding more olive oil if necessary. Add the cubed avocado and toss lightly. Top with freshly grated parmesan cheese and serve immediately.
Serves two to three.

 

Pasta Puttanesca

Ingredients
5 anchovy fillets
1 large red onion, diced
6 cloves garlic, finely chopped
1 28-oz can Italian crushed tomatoes
¾ cup extra-virgin olive oil
½ cup red wine
¼ cup capers
1 cup brine-cured black olives, such as Kalamatas
1 tbsp dried oregano
1 tbsp dried basil
¼ cup fresh flat-leaf parsley, chopped
Freshly grated parmesan cheese
1 lb dried pasta, preferably whole wheat
Mash the anchovy fillets and saute in olive oil with the onion on low heat, about 5 minutes or until the onion is translucent. Add the garlic and cook for an additional 4 to 5 minutes. Add the rest of the ingredients, except the cheese and pasta, and cook over low heat, uncovered, until some of the liquid has
evaporated and the sauce has thickened. Stir frequently. This will take about 20 to 30 minutes.
Boil about 5 quarts of water and add the dried pasta. Cook according to directions. (Cooking time will depend on what shape and size of pasta you choose.) Drain pasta in a colander and toss with the sauce. Top with freshly grated parmesan cheese.
Serves four to six.

 

Farfalle and Beans
Ingredients
2 15.5-oz cans small white beans
1 cup extra-virgin olive oil
1 medium red onion, diced
4 cloves garlic, finely minced
½ cup fresh flat leaf parsley, chopped
12 sun-dried tomato halves (in oil)
Zest and juice of 2 lemons
Salt, black pepper, and celery salt to taste
½ lb farfalle (also called bow-tie) pasta, preferably whole wheat
Put beans in a colander, rinse well, and allow them to drain. Place in a large serving bowl and add the olive oil, onion, and garlic. Julienne the sun-dried tomato pieces and add them to the bowl, along with the lemon zest, lemon juice, and seasonings. Mix well.
Bring 4 quarts of water to a boil and add the pasta. Cook according to instructions on the package until the pasta is semifirm, or al dente. Remove from heat, drain the pasta, and rinse with cool water. After the pasta is well drained, add to the bean mixture and stir well. Serve cold or at room temperature.
Serves four to six.

 

Shrimp Kebabs
Ingredients (to make 4 kebabs)
16 jumbo shrimp, peeled and deveined
4 ripe tomatoes, quartered
4 medium red onions, quartered
4 sweet bell peppers (red, orange, and yellow), seeded and quartered
1 20-oz can pineapple chunks
½ cup to 1 cup extra-virgin olive oil
Salt, black pepper, and garlic powder
4 metal or wooden skewers
If using wooden skewers, soak them in water for at least 30 minutes. Alternately thread the skewers with the shrimp, tomatoes, onions, peppers, and pineapple, using 4 shrimp per skewer. Mix the olive oil with seasonings. Brush over the kebabs.
Preheat a broiler or an outdoor grill. If using a grill, spray with nonstick spray. Grill the kebabs, turning once and basting with olive oil until the shrimp is just cooked through, about 4 to 5 minutes.
Serves two to four.

 

Sauteed Flounder
Ingredients
4 skinless flounder fillets, 4 oz to 6 oz each
1 egg
All-purpose flour for dredging
Salt and black pepper to taste
Bread crumbs
Fresh flat-leaf parsley
Beat the egg with a fork until it’s a uniform color. Dredge the flounder in flour that has been seasoned with salt and pepper. Coat the flounder with beaten egg, then dredge in bread crumbs. Saute in olive oil about 3 to 4 minutes per side, until browned. Garnish with fresh parsley and serve with lemon wedges.
Serves four.

 

Sole Piccata
Ingredients
4 sole fillets, 4 oz to 6 oz each
All-purpose flour for dredging
Salt and black pepper to taste
4 tbsp olive oil
4 tbsp no-trans-fat margarine
½ cup white wine
Zest and juice of one lemon
2 tbsp drained capers
½ cup fresh flat-leaf parsley, chopped
Dredge the sole fillets in flour seasoned with salt and pepper. Heat a large frying pan over medium-high heat, then add the olive oil and half the margarine.
When the oil bubbles, add the fish fillets and cook over high heat, turning once, until they are well browned, about 2 to 3 minutes per side. Remove fish to a warmed platter and add wine to the pan, scraping up any browned bits. Add lemon zest and juice and capers and continue to cook down for about a minute, and then add the last 2 tablespoons of margarine. Return the fish to the pan to rewarm. Garnish with parsley and serve.
Serves four.

 

Angie’s Cabbage
Ingredients
1 medium-sized head green cabbage
¾ cup extra-virgin olive oil (or more to taste)
Salt and black pepper to taste
6 to 10 large cloves garlic, finely chopped
½ cup dry white wine (optional)
1 14.5-oz can diced tomatoes
Cut cabbage head into quarters, then julienne into ¼-inch slices. Add the olive oil to a large skillet and place over high heat. Add the shredded cabbage and cook, stirring frequently, allowing cabbage to brown but not burn. Add salt and pepper to taste. After all the cabbage is wilted, add the garlic, white wine, and
tomatoes. Continue cooking until most of the liquid is cooked off.
Serves six to eight.

 

Escarole and Bean Soup
Ingredients
1 head (bunch) of escarole
1 cup extra-virgin olive oil (or more to taste)
4 large shallots, diced, or 1 large red onion, diced
6 to 10 cloves garlic, chopped
1 tbsp dried oregano
1 tbsp dried basil
1 tbsp dried parsley
¼ tsp dried red pepper flakes (or more to taste)
Salt and black pepper to taste
2 15.5-oz cans great northern beans, drained and rinsed
½ cup dry white wine (optional)
8 cups vegetable broth
Freshly grated parmesan cheese
Cut off the bottom of the escarole head, rinse well, drain, and chop the escarole leaves. Set aside. In a large skillet, heat the olive oil and add shallots or onion.
Saute, stirring frequently, until translucent, about 5 minutes. Add garlic and cook for an additional 5 minutes. Add escarole, oregano, basil, parsley, red pepper flakes, salt, and pepper. Cook for an additional 5 to 10 minutes until escarole leaves are wilted. Mash 1 can of the beans into a paste and add, along with the other can of whole beans, wine, and vegetable broth to the escarole-herbs mixture. Bring to a boil and cook for an additional 10 to 15 minutes. Ladle into soup bowls, and just before serving, grate parmesan cheese over the top.
Serves six to eight.

 

Lemon-Pineapple Muffins
Ingredients
1 whole lemon
6 slices canned pineapple (drain and reserve the liquid)
¾ cup brown sugar
½ cup plus 2 tbsp Smart Balance or other no-trans-fat margarine
1¼ cups all-purpose flour
¼ cup wheat germ
¾ cup dried cranberries (may substitute raisins or chopped dried dates)
¾ cup chopped walnuts
1 tsp kosher salt
1 tsp baking powder
1 tsp baking soda
1 large egg
½ cup reserved pineapple liquid
Preheat oven to 400 degrees. Mix all the dry ingredients in a large mixing bowl.
Wash the lemon and cut the unpeeled lemon in half lengthwise, then slice each half into several ¼-inch pieces, removing the seeds but conserving as much of the juice as possible. (Cut and deseed the lemon over a large bowl to save the juice.) Add lemon pieces, and saved juice, pineapple slices, and margarine to a Cuisinart or blender and mix until well pureed. Add to dry ingredients, along with the egg and pineapple liquid. Mix dry and wet ingredients until just blended; don’t overmix. Spoon into greased muffin pans and bake for approximately 20 to 25 minutes or until the tops are golden brown.
Makes about 15 to 18 muffins.
(These muffins freeze well in a ziplock bag or other airtight container. To defrost, just pop a muffin in the microwave on high for 30 seconds.)

 

Zucchini Walnut Bread
Ingredients
2½ cups all-purpose flour
½ cup wheat germ
1 tsp salt
1 tsp baking powder
1 tsp baking soda
3 tsp ground cinnamon
3 eggs
1 cup canola oil
1 tsp vanilla extract
2 cups light brown sugar
2 cups zucchini, grated
1 cup walnuts, coarsely chopped
Grease two 8 x 4–inch loaf pans. Preheat oven to 350 degrees. Mix flour, wheat germ, salt, baking powder, baking soda, and cinnamon in a bowl. In a separate large bowl, mix the eggs, oil, vanilla, and brown sugar until well blended. Add to the dry ingredients and beat well. Add grated zucchini and walnuts and stir until well mixed. Pour batter into greased pans. Bake for 50 to 60 minutes or until a toothpick inserted in the center comes out clean. Cool for 20 minutes, then remove from pans and allow to cool completely. If you want to freeze, cover completely in plastic wrap, place in a ziplock bag, and store in the freezer.

 

Cocoa-Carrot Muffins
Ingredients
4 cups baby carrots
8 slices canned or fresh pineapple
1½ cups brown sugar
1¼ cups Smart Balance or other no-trans-fat margarine
2½ cups all-purpose flour
½ cups wheat germ
½ cup unsweetened cocoa
1½ cups dried cranberries
1½ cups walnuts, chopped
2 tsp salt
2 tsp baking powder
2 tsp baking soda
2 eggs
1 cup pineapple juice
Preheat oven to 400 degrees and grease muffin pans. Cream together sugar, margarine, and cocoa. Grate carrots and puree pineapple slices. Add them along with the eggs to the creamed sugar mixture along with pineapple juice and mix well. Add nuts and cranberries and mix well. Add dry ingredients and mix until just blended. Drop batter into muffin pans and bake at 400 degrees for 15 to 17 minutes. Makes about three dozen. Allow to cool completely. May be frozen in air-tight containers.

 

Orange Muffins
Ingredients
1 whole seedless orange
½ cup plus 2 tbsp no-trans-fat margarine
¾ cup brown sugar
1 egg
½ cup orange juice
1 tsp kosher salt
1 tsp baking soda
1 tsp baking powder
1¼ cups all-purpose flour
¼ cup wheat germ
¾ cup dried cranberries (may substitute raisins or chopped dried dates)
¾ cup walnuts, chopped
Preheat oven to 400 degrees. Combine dry ingredients in a large mixing bowl.
In a Cuisinart or blender, puree the whole unpeeled orange, after cutting into about 8 pieces, with the margarine. Add to the dry ingredients along with the egg and orange juice. Mix until just blended; do not over mix. Spoon into greased muffin tins and bake for about 20 minutes. This recipe makes about 18 muffins.
They can be frozen in ziplock bags after they cool completely.

 

Almond Butter Cookies
Almonds are higher in protein than any other nuts. They are also rich in
monounsaturated fat, which raises the level of HDL (good) cholesterol. They
are a great source of vitamin E, folic acid, fiber, and calcium. These cookies
are a huge hit with children of all ages.
Ingredients
1½ cups brown sugar
¾ cup no-trans-fat margarine
2 eggs
16 oz almond butter (1 jar)
2 tbsp truffle honey (may substitute plain honey)
½ tsp almond extract
½ tsp vanilla extract
1½ cups all-purpose flour
½ cup wheat germ
2 cups quick oats oatmeal
2 tsp baking soda
1 tsp cinnamon
½ tsp nutmeg
1 cup walnuts, coarsely chopped
1 cup dried cranberries (may substitute raisins or chopped dried dates)
Preheat oven to 350 degrees. (If using a convection oven, preheat to 325.)
Combine sugar and margarine until well blended. Add eggs one at a time. Add almond butter, honey, almond and vanilla extracts, and beat until smooth. In a separate bowl, combine dry ingredients. Add to wet ingredients and stir until just incorporated. Stir in walnuts and cranberries. Drop by a generous rounded tablespoonful 1½ inches apart on greased baking sheets. Bake for 12 to 15 minutes until golden brown on top. Let cool completely, then remove to cookie plate.
The recipe makes 4 to 5 dozen cookies. These cookies may be frozen in airtight containers after they have cooled completely.

 

Macadamia Nut Cookies
These cookies combine the goodness of macadamia nuts and dark chocolate.
Macadamia nut oil has the highest percentage of monounsaturated fat of any food. These nuts are also high in fiber and the B vitamin thiamine. Dark chocolate is rich in flavonoids, phytochemicals that combat inflammation.
Studies have also shown that dark chocolate can relax blood vessels and help prevent strokes and blood clots. Most of all, these cookies are just plain delicious.
Ingredients
¾ cup plus 2 tbsp all-purpose flour
¼ cup wheat germ
½ tsp baking soda
¼ tsp salt
½ cup no-trans-fat margarine
½ cup brown sugar
1 large egg
1 tsp vanilla extract
9 oz Ghirardelli Intense Dark chocolate bar, coarsely chopped
1 cup dry-roasted, nonsalted macadamia nuts, coarsely chopped
Preheat oven to 375 degrees. In a mixing bowl, cream together the margarine and sugar. Add the egg and vanilla extract. Combine dry ingredients and add to mixing bowl. Add the chocolate and macadamia nuts. Drop by heaping tablespoonsful onto greased cookie sheets 2 inches apart. Bake for 12 to 15 minutes or until golden brown.
Makes about 2 dozen cookies.

 

Carrot Bundt Cake
Carrots are free of saturated fat, high in fiber, and a great source of vitamin A. That might explain why it can be hard to get your family to eat them. But if you jazz them up with canola oil, dried cranberries, walnuts, brown sugar, and spices, I guarantee that your family and guests will change their opinions
of the humble carrot.
Ingredients
1½ cups all-purpose flour
½ cup wheat germ
4 eggs
1¼ cups canola oil
1½ cups brown sugar
2 tsp vanilla extract
2 tsp baking powder
2 tsp baking soda
½ tsp kosher salt
2 tsp ground cinnamon
½ tsp ground nutmeg
4 cups baby carrots, grated
1 cup dried cranberries
1 cup walnuts or pecans, chopped
Rum or brandy for marinade
confectioners sugar
Marinate the dried cranberries in rum or brandy for at least 2 hours. Just before making the cake, drain them and set aside. Preheat oven to 350 degrees. Grease and lightly flour a large Bundt pan. In a large mixing bowl, beat togeter eggs, oil, sugar, and vanilla extract. Mix in dry ingredients. Add carrots, marinated cranberries, and nuts. Pour into a prepared pan and bake until toothpick inserted in cake comes out clean, about 50 to 60 minutes. Let cool in pan for 10 minutes, upend over serving plate, and remove Bundt pan when completely cooled. Dust with confectioners sugar.

 

 

 

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