DASH and MIND-Friendly Mediterranean Diet Recipes

Here are some of my go-to’s of late that adhere to the MED, DASH and MIND diets.

White Bean Salad
Add pulled chicken or quick sauté shrimp to make it a meal.

¼ cup extra virgin olive oil
3 garlic cloves, peeled and smashed
2 cans (15oz.) cannellini beans, rinsed
Salt and pepper
2 tsp sherry vinegar (red wine or balsamic can be subbed)
1 small shallot, minced
1 red pepper, stemmed, seeded and cut into ¼ in pieces
¼ cup chopped parsley
2 chives, chopped

Cook 1 tbsp oil and garlic in a medium skillet over medium heat, stirring often, until garlic turns golden 3 min. Add beans, water and salt and simmer for a few minutes. Remove from heat, cover and let sit for 20 min. Next, combine vinegar and shallot. Drain beans, remove garlic. Add beans, oil, pepper, parsley, and chives to shallot mixture and toss to combine. Salt and pepper to taste.

Veggie Kabobs with Lemon Dressing
If you aren’t ready to grill yet, stir fry the veggies in a skillet with olive oil until soft. Use veggies as a bed for the chicken. If you’re pinched for time, grab the already prepped skewers from Whole Foods, stir fry some veggies with the lemon and olive oil. Still, a beautiful homemade meal albeit a little quicker.

¼ cup extra virgin olive oil
1 tsp Dijon mustard
1/2 tsp dried rosemary, minced
1 garlic clove, minced
Salt and pepper
6 portobello mushroom caps, quartered
2 zucchini, halved lengthwise and sliced 3/4 inch thick
2 red peppers, stemmed, seeded, and cut into 1 ½ inch pieces
2 lemons, quartered

Whisk oil, mustard, rosemary, garlic, ½ tsp salt and ¼ tsp pepper in a large bowl. Measure out and reserve half of the mixture for serving. Toss mushrooms, zucchini, and bell peppers with remaining oil mixture, then thread onto 8 skewers. Heat grill. Cook until veggies are tender and browned 15 min. Drizzle veggies with dressing and serve with lemons.

Skillet Roasted Cauliflower with Capers and Pine Nuts
We’re having a little love affair with cauliflower steaks. This recipe is an easy family favorite and goes well with any protein. Add salmon for a delicious meal (use the baked salmon recipe below).

1 head cauliflower
¼ cup extra virgin olive oil
¾ tsp salt
1 garlic clove, minced
2 tbsp capers, rinsed and minced
1 tsp lemon zest plus lemon wedges for serving
¼ cup parsley
2 tbsp fresh chives, chopped
¼ cup pine nuts, toasted

Trim and cut cauliflower into florets. Toss with oil, garlic, salt and pepper and cook in a hot skillet until soft and caramelized 10 min. Toss in parsley, lemon zest, capers, chives and pine nuts.

Baked Honey Glazed Salmon
1 portion salmon (12 ounces), cut into 2 pieces
Salt and freshly ground black pepper
1/4 cup honey
1 tablespoon soy sauce
1/2 teaspoon grated fresh ginger
1/2 teaspoon grated garlic
1/2 teaspoon sriracha or other hot sauce to taste
1/2 teaspoon toasted sesame oil

Preheat oven to 375°F with a rack in the upper third position. Cut salmon into 2 pieces and season lightly with salt and pepper. Combine sauce ingredients honey, soy sauce, ginger, garlic, sriracha, and sesame oil. Arrange the salmon in an ovenproof skillet, skin side down, and brush with some of the honey mixture. Bake, brushing the salmon 1 or 2 times with more of the honey mixture, until nearly cooked through and 125°F on an instant read thermometer, 10 to 15 minutes depending on the thickness of the filet.

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