Cook Healthy: Mediterranean Diet Challenge – Week 5

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

Salad
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

Dressing
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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