A bowl of salad with tomatoes, pineapple and greens.

Cook Healthy: Mediterranean Diet Challenge – Week 5

Kick summer off right with these flavorful Mediterranean side dishes.

Mediterranean Diet Recipes – Week #5

Fennel, Orange and Olive Salad
Serves 4

4 oranges
2 fennel bulbs, stalks discarded, bulbs halved, cored and sliced thin
½ cup kalamata olives, quartered
¼ cup coarsely chopped mint
2 tbsp lemon juice
Salt and pepper to taste
¼ cup extra virgin olive oil

Peel and slice oranges. Combine with sliced fennel, olives and mint. Whisk lemon, salt and pepper, and olive oil. Toss with salad.

Salad Niçoise
Serves 4

1/2 pound red potatoes, quartered
1 heads Boston lettuce (Bib lettuce), torn into pieces
1 (5oz.) can solid white tuna in water, drained and flaked
3 small potatoes, chopped
1/2 small red onion, chopped
4 ounces green beans, trimmed and halved
3 hard cooked eggs, peeled and quartered
1 tbsp capers, rinsed

¼ cup lemon juice
1 shallot, minced
2 tbsp minced fresh basil
1 tsp mince dried thyme
1 tsp minced dried oregano
1 tsp Dijon mustard
Salt and pepper to taste
½ cup extra virgin olive oil

First make the dressing. Next the salad. Cook potatoes in water until soft. 5-8 min. Toss warm potatoes in a little vinaigrette while still warm. Set aside. Place lettuce on platter, add tuna, tomatoes, onions, and potatoes. Blanche beans in the potato water until soft 3 min. Add to platter, top with capers and dressing.

Garlicky Kale
Serves 4

6 tbsp extra virgin olive oil
1 large onion, chopped fine
5 garlic cloves, minced
Pinch of red pepper flakes
1 cup chicken broth
½ cup water 2 pounds kale, stemmed and slivered
1 tbsp lemon juice

Heat oil in a large skillet. Add onion and cook until softened and caramelized 7 min. Stir in garlic, pepper flakes and then broth, water and kale. Cover until wilted and tender 15 min. The liquid should be evaporated, and greens will sizzle. Add lemon juice, salt and pepper to taste.

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