Brain Healthy Mediterranean Diet Recipes
Ingredients: 2 tablespoons of orange juice, 2 tablespoons of lemon juice, 2 tablespoons of honey, 2 apples, 4 carrots, 1/2 cup of raisins, 1/4 cup of slivered almonds, optional. Directions: Mix orange juice, lemon juice and honey in bowl. Peel, core and chop apples into small pieces. Mix thoroughly in juice mixture to prevent browning. Peel and shred carrots. Add carrots and raisins to apple mixture. Garnish with almonds. View more Brain Healthy Mediterranean Diet Recipes: Apple Carrot Slaw
Ingredients: 1 cup fresh spinach, washed and dried, 1/4 cup dried apricots, chopped, 1 tablespoon of slivered almonds or chopped walnuts. Directions: Arrange fresh spinach leaves on plate. Top with apricots and chopped nuts. Add vinaigrette and serve. View more Brain Healthy Mediterranean Diet Recipes: Apricot Spinach Salad
Ingredients: 6 apples, peeled and sliced, 1/2 cup of brown sugar, 2 tablespoons flour, 1 teaspoon of cinnamon, 1/2 teaspoon of cloves, 3/4 cup of commercial biscuit mix (i.e. Bisquick, Aunt Jemima), 2 tablespoons of sugar, 1/3 cup of milk. Directions: Preheat oven to 400 degrees, Place apples in a 1-1/2 quart Pyrex baking dish. Combine brown sugar, flour, cinnamon and cloves. Add mixture to apples and stir to coat. Cover dish and microwave on high for 4 minutes. Remove from microwave and spread apples evenly over bottom of the baking dish. In a bowl, combine biscuit mix, sugar and milk. Drop mixture by tablespoonfuls over the apples and bake in preheated oven for 20-30 minutes or until biscuits are golden brown. Serve warm. View more Brain Healthy Mediterranean Diet Recipes: Baked Apple Cobbler
Ingredients: 4 tart apples (or baking apples), 1 cup of apple juice or cran-apple or berry flavored juice, 1/2 cup of raisins, 4 tablespoons brown sugar, 1 teaspoon of cinnamon, 1/2 teaspoon of ginger, 1/4 teaspoon of ground cloves, 1/4 teaspoon of allspice. Directions: Apples can be made in microwave or in the oven depending on time scheduleOven Directions: Preheat oven to 350 degrees. Spray a baking dish with non-stick cooking spray. Baking dish should be large enough to fit the apples but they can fit snugly in the dish. Core apples and place in baking dish. Mix together sugar, spices and raisins. Sprinkle mixture on each apple. Fill bottom of baking dish with about 1/2" of liquid. Cover in foil or in baking lid and cook until apples are tender (about 45 minutes). Microwave Directions: Place in a microwaveable dish so that apples fit snugly. Sprinkle sugar mixture on each apple. Fill dish with 1 inch of liquid, cover and microwave on high about 5 minutes. Test with fork for doneness; if not completely tender cook another 2 to 3 minutes. Apples should be tender but still retain their shape. Serve warm with low-fat yogurt or frozen yogurt if desired. View more Brain Healthy Mediterranean Diet Recipes: Baked Apple with Raisins
Ingredients: 1 banana, peeled and sliced lengthwise, 1 tablespoon of honey, 1/2 cup frozen vanilla yogurt. Directions: Slice banana lengthwise, brush with honey.* Put on grill or bake in 400-degree oven until it starts to get soft. Remove and serve with frozen yogurt.* Heat honey slightly in glass container in microwave to get it spread evenly on the bananaView more Brain Healthy Mediterranean Diet Recipes: Baked Banana Sundae
Ingredients: 2 cups of chickpeas, dried, 1 cup of onion, 1 tablespoon of parsley, finely chopped, 2 tablespoons of cilantro, finely chopped, 1 teaspoon of salt, 1 teaspoon of cayenne pepper, 4 cloves of garlic, 1 teaspoon of cumin, 1 teaspoon of baking powder, 1/4 cup of whole-wheat flour. Directions: Put the chickpeas in a large bowl and cover with cold water to at least 2 inches above chickpeas. Let soak overnight. Drain; place the chickpeas and the onions in a food processor fitted with a steel blade. Add the parsley, cilantro, salt, cayenne, garlic, and cumin. Process until blended but not pureed. , Sprinkle in the baking powder and flour, and pulse. Add enough flour so that the dough forms a small ball and no longer sticks to hands. Place in a bowl and refrigerate, covered, for several hours. , Form the mixture into balls approximately 3 inches in diameter. , Flatten them slightly and place on a pan covered in aluminum foil and sprayed with cooking spray. , Bake at 450 degrees until nicely browned. Note: This is traditionally served on a whole wheat pita with onion, cucumber and tzatziki sauce, a yogurt sauce you can make or find in the dairy section of most supermarkets.View more Brain Healthy Mediterranean Diet Recipes: Baked Falafel
Ingredients: 2 pounds fillet from a firm flesh fish such as grouper, sea bass, snapper, or mahi , 1 pound new potatoes, peeled, washed, and cut into wedges, an oven-to table baking dish that can accommodate both the fish and the potatoes in one
layer, 4 tablespoons extra virgin olive oil, 4 or 5 fresh rosemary sprigs, 4 whole garlic cloves, peeled, fine sea salt, black pepper ground fresh from the mill, 2 tablespoons
fine, dry, unflavored bread crumbs. Directions: Turn on the oven to 400°F. Place the potato wedges in the baking dish, pour 2 tablespoons of the olive oil over
them, add 2 sprigs of rosemary, all the garlic cloves, and salt, and pepper. Toss thoroughly. Put the dish in the preheated oven. After 15 minutes, remove the dish to turn the potatoes over, then put it back in the oven. Cook until the potatoes feel tender when tested with a fork, another 10 minutes or so. Remove the dish from the oven. Push the potatoes to the sides, making room in the center for the fish fillet to lie flat. Wash the fish fillet, pat it dry with paper towels, and lay it flat in the dish, skin side down. Strip the leaves from the remaining rosemary sprigs, scatter them over the fish, add salt and pepper, and sprinkle the bread crumbs and the remaining 2 tablespoons olive oil over
the fillet. Return the dish to the oven and bake for 14 minutes. Let the dish settle out of the oven for 3 to 4 minutes before bringing it to the table. View more Brain Healthy Mediterranean Diet Recipes: Baked Fish with Red Potatoes
Ingredients: 4 6-ounce Orange Roughy fillets, 1 cup of carrots, julienned, 1 cup of celery, julienned, 1 cup of red bell pepper, julienned, 1 cup of scallions, julienned, 4 tablespoons of lemon juice, 2 tablespoons of white wine, 2 tablespoons of olive oil, 2 teaspoons of dill, 1 teaspoon of salt, 1 teaspoon of pepper. Directions: Cut 4 large pieces of heavy-duty foil. Combine carrots, celery, bell pepper and scallions. Divide vegetable mixture evenly among foil pieces. Top each with one Orange Roughy fillet. Mix lemon juice, wine and olive oil together. Spoon over fish fillets, dividing evenly. Sprinkle each fillet with dill, salt and pepper. Wrap foil up around fish to make a packet. Seal tightly to allow vegetables and fish to steam while baking. Place foil packets on baking pan. Bake in preheated 350-degree oven for approximately 30 minutes, or until fish fillets flake apart. Note: This dish can also be prepared in a casserole dish. Cover tightly with aluminum foil to bake. View more Brain Healthy Mediterranean Diet Recipes: Baked Orange Roughy with Vegetables
Ingredients: 2 cups Eggbeaters or Egg Substitute, 1/4 cup skim milk, 1 tablespoon Worcestershire sauce, 2 teaspoons olive oil, 1/4 cup mushrooms, sliced, 1/4 cup onion, chopped, 1/4 cup frozen broccoli, chopped, 1/4 cup frozen cauliflower, chopped, 1/4 cup frozen carrots, chopped, 1/4 cup tomato, chopped, 1/4 cup low fat cheese . Directions: Preheat oven to 375 degrees. Sauté onions and mushrooms in olive oil. Set aside. Place egg substitute, milk, Worcestershire sauce, salt and pepper in a large bowl. Whisk to mix well. Add mushroom/onion mixture and all remaining ingredients. Spray a casserole with cooking spray to coat. Pour mixture into casserole and bake 30 minutes or until done. View more Brain Healthy Mediterranean Diet Recipes: Baked Vegetable Omelet
Ingredients: Whole wheat pancake mix of choice prepared according to instructions, 1 banana, 1/4 cup of walnuts chopped, 1/4 cup sugar-free syrup. Directions: Prepare mix according to package directions. Chop walnuts finely and slice banana. Spray non-stick skillet with cooking spray. Cook pancakes according to directions. Serve immediately topped with each serving topped with walnuts, sliced banana and syrup. Variation: Add sliced bananas and walnuts to batter directly and cook along with pancakes.View more Brain Healthy Mediterranean Diet Recipes: Banana Whole Wheat Pancakes
Ingredients: 2 ounces of frozen bread dough, whole wheat, 4 tablespoons of marinara sauce, 2 ounces chicken breast, grilled and cut into strips, 1 ounce of mozzarella cheese, 2 teaspoons of fresh basil, chopped. Directions: Thaw 2 ounces of whole wheat bread dough or 2 pieces of whole wheat roll
dough (1 ounce rolls). Let rise according to manufacturer directions. Preheat oven to 400 degrees. Spray counter or larger glass cutting board with cooking spray. Form dough into a ball and roll out to an 8-10 inch circle. Cover with plastic wrap and let rest for 10 minutes. Lightly coat baking sheet with cooking spray. Place dough on baking sheet and spread marinara sauce on the dough. Arrange chicken strips on sauce. Sprinkle grated cheese on top of chicken. Top with basil. Cook at 400 degrees for 10-15 minutes. Note: Add fresh vegetables such as mushrooms, peppers or tomato if desired.View more Brain Healthy Mediterranean Diet Recipes: Basil Chicken Whole Wheat Pizza
Ingredients: Teriyaki Kabobs1 1/2 pounds beef tenderloin, cut into 2-3 inch cubes, 1 large green pepper, cut into 2 inch cubes, 1 cup fresh or canned pineapple chunks (reserve 2 tablespoon juice), 1/2 onion, cut into large chunks, approximately 12 cherry tomatoes. Teriyaki Marinade1 cup low sodium soy sauce, 1/4 cup honey, 2 tablespoons reserved pineapple juice, 2 teaspoons fresh minced garlic, 1 teaspoon ground ginger, 1/2 teaspoon onion powder, 1/4 teaspoon ground pepper. Directions: Prepare green pepper, pineapple, and onion as directed. Wash tomatoes and set aside. Prepare marinade. Place beef in resealable bag and add marinade. You may reserve 1/4 cup of marinade for basting if desired. Place in refrigerator and marinate 1 hour. Alternatively, these steps may be done one day in advance and kept in refrigerator. , Prepare kabobs by placing beef, green pepper, pineapple, onion and cherry tomatoes on shish-kabob skewers. Repeat sequence to fill skewer. Makes approximately 6 large skewers. Grill kabobs or broil in oven until meat reaches desired doneness. Brush with marinade during cooking to keep moist. Serve immediately. Note: This recipe also works well with chicken. pork or fish. View more Brain Healthy Mediterranean Diet Recipes: Beef Teriyaki Skewers
Ingredients: 1 cup of cereal, high fiber and multi-grain preferred, 1 cup of non-fat vanilla yogurt , 1/2 cup fresh berries. Directions: Combine all ingredients and enjoy.View more Brain Healthy Mediterranean Diet Recipes: Berry Yogurt Crunch
Ingredients: 1 1/2 tablespoons olive oil, 2 onions, chopped, 8 garlic cloves, chopped, 2 1/2 tablespoons of chili powder, 1 tablespoon of ground coriander, 2 14.5-ounce cans fire-roasted tomatoes, 1 pound dried black beans, rinsed, 2 chipotle chilies from canned chipotle chilies in adobo, minced, 2 teaspoons dried oregano (preferably Mexican), coarse kosher salt, 1 2 1/4-pound butternut squash, peeled, seeded, cut into 1/2-inch cubes (about 3 cups), 1/2 cup quick-cooking bulgur, topping choices for serving, non-fat sour cream or plain non-fat yogurt, coarsely grated hot pepper, low-fat monterey jack cheese, diced red onion, chopped fresh cilantro, pickled jalapeño rings. Directions: Heat oil in heavy large pot over medium-high heat. Add onions and cook until soft and beginning to brown, stirring often, about 8 minutes. Add garlic; stir 1 minute. Sprinkle chili powder and coriander over; stir 1 minute. Stir in tomatoes with juice, beans, chipotles, and oregano. Add 10 cups water. Bring to boil, reduce heat to low, cover with lid slightly ajar, and simmer until beans are tender, stirring occasionally, about 2 hours (time will vary depending on freshness of beans). Season to taste with coarse salt and freshly ground black pepper. DO AHEAD: Chili can be made up to 2 days ahead. Cool slightly. Refrigerate uncovered until cold, then cover and keep chilled. To complete, re-warm chili and stir in squash and bulgur. Simmer uncovered over medium-low heat until squash and bulgur are tender, about 30 minutes. Season to taste with salt and pepper. Divide chili among bowls. Serve with toppings of choice; sour cream, cheese, red onion, cilantro, and pickled jalapeño rings.View more Brain Healthy Mediterranean Diet Recipes: Black Bean Chili with Butternut Squash
Ingredients: 2 tablespoons olive oil, 11/2 cup onion, chopped, 3 cloves garlic, 1 tablespoon of ground cumin, 4 ounces diced green chilies mild, 30 ounces of canned black beans, in their liquid (for lower sodium, rinse beans gently in water or purchase can of black beans with no salt added), 30 ounces of low-sodium chicken broth, 1 teaspoon of oregano, 1/2 teaspoon of thyme, 1 teaspoon of salt, 1 teaspoon of pepper, 1/2 cup of fresh cilantro. Directions: Heat olive oil in large pot and sauté onion, garlic, cumin and chilies cooking until tender, approximately 5 minutes. Add black beans, broth, oregano, thyme, salt and pepper. Simmer for 20 minutes. Remove from heat and let soup cool slightly. Puree soup in small batches in blender. Return to pot and reheat adding more broth or a little water if soup is too thick. Garnish with cilantro before serving. View more Brain Healthy Mediterranean Diet Recipes: Black Bean Soup
Ingredients: 2 ounces of cooked black beans, 2 ounces sliced fresh avocado, 4 ounces tomato, sliced, 2 ounces shredded lettuce, 1 whole wheat tortilla, 2 tablespoons salsa. Directions: Drain and rinse black beans (if using canned beans.), Lay out one whole-wheat tortilla and spoon on black beans. Layer on remaining ingredients and wrap up tortilla, tucking in the ends. View more Brain Healthy Mediterranean Diet Recipes: Black Bean Wrap
Ingredients: 6 Mahi Mahi steaks (5 ounces each), 2 tablespoons of olive oil, 2 cloves of garlic, minced, 1/2 cup of onion, sliced, 1 generous cup of fresh fennel, chopped, 1/2 cup of carrots, chopped, 1/2 cup of celery, sliced, 1/2 cup of bell pepper, sliced, 16 ounces of vegetable or chicken broth (lowest in sodium is preferable), 15 ounce can of white beans, drained and rinsed, 1/4 cup sherry vinegar or balsamic vinegar. Directions: Heat oil in large skillet and sauté garlic, onion, fennel, carrots, celery and pepper until tender. Deglaze pan with the vinegar. Add broth and beans to pan. Simmer for 10 minutes. Remove from heat. Strain broth from vegetable mixture into a blender. Add approximately 1/2 the vegetable mixture, and puree. Keep reserved vegetables warm. Grill or sear Mahi Mahi steaks in a pan coated with cooking spray. Add pureed mixture into pan with steaks. Simmer steaks for 10 minutes or to desired doneness. Serve steaks with sauce and reserve vegetable mixture. View more Brain Healthy Mediterranean Diet Recipes: Braised Mahi Mahi with White Beans
Ingredients: 2 tablespoons olive oil, 1 small head of red cabbage, cored and shredded, salt and pepper to taste, 1/2 cup of cider vinegar, 1 teaspoon of brown sugar. Directions: Place olive oil in a deep skillet that can later be covered over medium heat. Add cabbage and stir until it begins to brown about 5 minutes. Add salt and pepper, then the vinegar; let the vinegar bubble away for a few moments and then add the brown sugar. Cover and simmer until tender about 10 minutes. Check the seasoning and serve. View more Brain Healthy Mediterranean Diet Recipes: Braised Red Cabbage
Ingredients: 1 wedge "Laughing Cow" cheese or 1 tablespoon low fat cheese spread (any variety)
, 1 slice whole wheat bread
, 1 pear, sliced thinly
, 1/8 cup walnuts chopped
. Directions: Spread cheese on slice of bread and sprinkle chopped walnuts. Add thinly sliced pears to top of bread. Reward yourself by eating remaining slices that do not fit!. View more Brain Healthy Mediterranean Diet Recipes: Bread with Cheese, Pear and Walnuts
Ingredients: 4 grapefruits, halved, 4 teaspoons brown sugar. Directions: Place grapefruits on broiler pan and sprinkle each with 1 teaspoon brown sugar. Broil until brown sugar melts and begins to caramelize. Remove and let cool slightly before serving. View more Brain Healthy Mediterranean Diet Recipes: Broiled Grapefruit
Ingredients: Salmon4 salmon steaks, 2 tablespoons olive oil, salt and pepper to taste. Sauce1/2 cup chopped cucumber, 1 cup low-fat plain yogurt, 2 tablespoons chopped dill, 1 teaspoon white horseradish, or more to taste, salt and pepper to taste. Directions: SalmonSpray a broiler pan with non-stick cooking spray. Rinse salmon steaks and pat dry. Brush with olive oil, salt and pepper and place under broiler about 4 inches away from flame. Cook 3 to 5 minutes on a side depending on thickness of steak. Total cooking time is 10 minutes per inch of thickness of fish. SauceMix together cucumber, yogurt, white horseradish and dill. Add salt and pepper to taste. , Remove fish from broiler and serve warm with cucumber and yogurt sauce as an accompaniment. View more Brain Healthy Mediterranean Diet Recipes: Broiled Salmon with Dill Sauce
Ingredients: 2 plum tomatoes, chopped, 1/4 cup of fresh basil, chopped, 1 clove of garlic minced, 1 tablespoon of olive oil. Directions: Chop tomatoes and blend with chopped basil, garlic and olive oil. Chill for at least an hour and serve on toasted French or Italian bread. View more Brain Healthy Mediterranean Diet Recipes: Bruschetta Topping
Ingredients: 1 15 oz can of cannelini beans, drained and rinsed, 1 1/2 cups of water, 5 oz fresh spinach, rinsed and stemmed (or 2 cups frozen), 1 tablespoon of olive oil, 1/2 cup of onion, chopped, 2 cloves of garlic, minced, 1/2 teaspoon of pepper, 1/2 teaspoon of oregano, 1/2 teaspoon of thyme. Directions: Add olive oil to skillet and sauté onions and garlic until softened. Add remaining ingredients except the spinach and simmer for 20 minutes. Add spinach during the last 5 minutes of cooking time and cook until fresh spinach is wilted or frozen spinach is thawed and heated through. View more Brain Healthy Mediterranean Diet Recipes: Cannelini Beans with Spinach
Ingredients: 6 teaspoons of olive oil, 8 chicken thighs , 1/4 cup of chicken stock (low fat low sodium), 1 medium onion, diced, 1 large carrot, diced, 2 large celery stalks, diced, 1 large green pepper, seeded, ribs removed, and diced, 2 garlic cloves, minced, 1 14.5-ounce can diced tomatoes, 1 cup mushrooms, sliced, 2 pinches dried Italian herbs, 1/2 cup wild rice, salt and pepper to taste. Directions: Preheat the oven to 300 degrees. Heat 4 teaspoons of oil in a large skillet over high heat, Generously sprinkle chicken thighs with salt and pepper, and brown. Do this in two batches if necessary. After they are brown, transfer to a large, deep, oven-proof pan. De-glaze the skillet with a little chicken stock and a whisk, scraping all of the particles from the sides and the bottoms of the pan, then add to the chicken. Add the remaining oil to the skillet, then add the onion and cook until slightly brown. Add the carrot, celery, bell pepper, garlic, tomatoes mushrooms and Italian herbs and bring to a boil over medium heat. Season the vegetables with salt and pepper and transfer to the chicken pan. Cover with aluminum foil and bake for 40 to 45 minutes. While the chicken is baking, cook the wild rice according to package directions. Serve the chicken with the prepared rice. View more Brain Healthy Mediterranean Diet Recipes: Chicken Cacciatore
Ingredients: Marinade1/4 cup orange juice, 1/4 cup pineapple juice, 1 teaspoon oregano, 1 teaspoon cumin, 1 teaspoon chili powder, 3 cloves garlic, chopped, 1 teaspoon salt, or to taste, 1/2 teaspoon black pepper. Vegetables1 tablespoon olive oil, 3/4 pound onions, thinly sliced, 11/2 large red peppers, thinly sliced, 11/2 large green peppers, thinly sliced, 3 cloves of garlic, thinly finely chopped, 3/4 cup of salsa (from a jar, your choice), 1 tablespoon cilantro, optional, 8 corn tortillas or small flour tortillas, 11/2 pound chicken cutlets, cut into strips, Non-fat yogurt or sour cream optional. Directions: Combine juices, spices, and garlic into a marinade. Marinate chicken breasts for 30 minutes. Broil chicken or sauté in non-stick skillet coated with cooking spray until done. Set aside. If using skillet, remove chicken from skillet, add oil and sauté onions peppers and garlic. Cook for 15 minutes stirring frequently. Do not overcook; vegetables should be soft but not mushy. Add salsa and cilantro. Mix well and heat through. Warm tortillas and serve with chicken and vegetables and top with non-fat yogurt or sour cream. View more Brain Healthy Mediterranean Diet Recipes: Chicken Fajitas
Ingredients: 3 tablespoons extra virgin olive oil, 2 large chopped leeks (white and pale green parts only, thoroughly rinsed - about 1 1/2 cups), 1 bay leaf, 1/2 teaspoon cayenne pepper divide, 1 cup green split peas, rinsed, 5 3/4 cups low sodium vegetable broth, divided, 1 cup frozen petite green peas, thawed, 5 tablespoons chopped fresh dill, divided, 1 tablespoon of plain yogurt for each serving bowl, salt and pepper to taste. Directions: Rinse split peas in water and set aside. Saute leeks in olive oil until softened. Add split peas and stir until peas are coated. Add 5 cups of broth, 1 bay leaf and 1/4 teaspoon of cayenne pepper. Cook until peas are tender, about 35 minutes. When peas are tender, remove bay leaf and carefully pour mixture into a blender. Add thawed green peas and 4 tablespoons of dill and blend. If soup is too thick, add remaining vegetable broth. Add remaining 1/4 teaspoon of cayenne, depending on taste. Add salt and pepper. Chill soup and serve in bowls topped with a tablespoon of yogurt and remaining chopped dill. View more Brain Healthy Mediterranean Diet Recipes: Chilled Split Pea Soup
Ingredients: 2 cups lettuce, chopped, 1 ounce reduced fat Swiss cheese, 1 ounce ham, fat-free , 4 ounces hearts of palm, sliced, 4 ounces artichoke hearts, quartered, 1 slice red onion, chopped. Directions: Chop cheese and ham and add to bowl of chopped lettuce. Add hearts of palm, artichoke hearts and onion. Toss and top with 2 tablespoons fat-free dressing. View more Brain Healthy Mediterranean Diet Recipes: Chopped Salad
Ingredients: 2 cups lettuce, chopped, 1 hard boiled egg, 1 ounce imitation bacon bits , 4 ounces green pepper, 4 ounces mushroom, 1 slice red onion, chopped. Directions: Place lettuce in a bowl and add remaining chopped ingredients. Toss and top with 2 tablespoons fat free dressing.View more Brain Healthy Mediterranean Diet Recipes: Chopped Salad with Egg
Ingredients: 2 Cornish hens, 1 14.5 ounce can diced tomatoes, 1 tablespoon of olive oil, 1 small onion, finely diced, 3 garlic cloves minced, 1/4 cup Chardonnay, 1/2 teaspoon Italian herbs, 1/2 cup chicken stock-low fat, low sodium, 1/2 cup brown rice, 6 to 8 ounces green olives, pitted depending on taste, 2 tablespoons fresh basil or 2 teaspoons dried basil, salt and pepper to taste. Directions: Preheat oven to 350 degrees. Wash and pat dry the inside and outside of each Cornish hen and place them into a baking pan just large enough to accommodate two hens and some vegetables (9x9 or an oval baking dish.) , Brush them with olive oil and lightly season with salt and pepper. Add onions, tomatoes, garlic, wine and Italian herbs to the pan. Bake for 1 hour. Add chicken stock as needed if vegetables begin to dry out. Cook rice according to package directions. Remove the hens from the pan and place on a serving platter covered with foil to keep warm. Transfer vegetables and sauce to a saucepan and add remaining chicken stock, olives and basil and bring to a boil. Pour sauce over the hens and serve immediately with the rice. View more Brain Healthy Mediterranean Diet Recipes: Cornish Hen with Olives
Ingredients: 1 1/2 cup lettuce, chopped, 1/2 cup of dried cranberries, 1/4 cup pecan halves, toasted, 1/4 cup of cucumber, chopped, 1/4 cup of celery, chopped. Directions: Assemble ingredients on plate. Drizzle with 1 tablespoon vinaigrette or 2 tablespoons of fat-free dressing. View more Brain Healthy Mediterranean Diet Recipes: Cranberry Pecan Salad
Ingredients: 1 medium cucumber, cut into cubes, 1 medium tomato, chopped, 1/4 cup of onion, chopped, 1/4 cup of green pepper (or more to taste), chopped, 1 tablespoon of black olives, chopped, 1 tablespoon of fresh parsley, chopped, 2 tablespoons of olive oil, 1 tablespoon of white wine vinegar, 1/2 teaspoon salt, 1/2 teaspoon pepper. Directions: Combine all ingredients in a bowl and serve. View more Brain Healthy Mediterranean Diet Recipes: Cucumber, Tomato and Onion Salad
Ingredients: 2 cups cucumbers, sliced and diced, 1/2 cup of onion chopped, 1 cup of plain yogurt, nonfat, 1/4 cup of fresh dill, chopped. Directions: Mix all ingredients. Serve chilled.View more Brain Healthy Mediterranean Diet Recipes: Dilled Cucumber Salad
Ingredients: 1 package vanilla pudding, fat free, 2 cups skim milk, 1 cup of bananas, sliced, 4 tablespoons whipped topping, fat free. Directions: Prepare pudding according to manufacturer's directions. Place 1/4 cup pudding in each of the 4 parfait glasses. Top each with 1/4 cup of bananas. Repeat pudding layer. Top each with 1 tablespoon of whipped topping. Note: Peaches, kiwi, berries or other fresh fruits may be substituted for bananas.View more Brain Healthy Mediterranean Diet Recipes: Fresh Fruit Parfait
Ingredients: 4 ounces pure pomegranate juice, no sugar added, 1 cup of mixed berries, 1 small banana, 1/2 cup of apple juice, no sugar added, 1 tablespoon of flax seeds, ice cubes. Directions: Place all ingredients in a blender and fill with ice. Puree on high speed until smooth. Serve immediately. View more Brain Healthy Mediterranean Diet Recipes: Fruit Smoothie
Ingredients: 2 cups of lettuce, washed and torn, 1/4 cup of garbanzo beans, 1/4 cup cucumber slices, 1/4 cup red peppers, sliced, 1/4 cup tomato, sliced, 1 ounce reduced fat Mozzarella, shredded, 2 ounces cooked chicken breast, diced. Directions: Arrange lettuce leaves on plate and top with remaining ingredients. Serve with vinaigrette or fat-free dressing of choice. . Note: You may add more or less vegetable to your salad depending on taste preference. View more Brain Healthy Mediterranean Diet Recipes: Garbage Salad
Ingredients: 1/2 cup low-fat granola
, 1 cup of non-fat vanilla yogurt
, 1 cup fresh berries. Directions: Combine all ingredients and enjoy!View more Brain Healthy Mediterranean Diet Recipes: Granola Berry Yogurt Crunch
Ingredients: 1/2 cup low fat granola, 1/2 cup skim milk, 1/2 small banana, 1/2 medium apple peeled, cored and diced, 1 tablespoon chopped walnuts. Directions: Mix the granola with the milk. Add the remaining ingredients and enjoy!View more Brain Healthy Mediterranean Diet Recipes: Granola with Banana, Apple and Walnuts
Ingredients: 1/4 cup of olive oil, 1/2 cup of fresh lemon juice, 2 cloves garlic, 1 tablespoon of oregano, 1 teaspoon of salt, 1 teaspoon of pepper, 1 teaspoon Dijon mustard. Directions: Mix all ingredients well. Pour over fish, chicken or lamb to marinate.View more Brain Healthy Mediterranean Diet Recipes: Greek Marinade
Ingredients: 1 cup egg whites, 1 teaspoon of olive oil, 2 teaspoons chopped onion, 1/4 cup of chopped spinach, 1/4 teaspoon of oregano, 1/4 teaspoon of basil, 1/4 teaspoon of black pepper, 2 tablespoons of low-fat feta cheese. Directions: Coat a nonstick skillet with cooking spray. Add olive oil and onion to the skillet and cook the onion until tender. Add spinach, oregano, basil, and pepper. Mix well and cook 1 minute. Add egg substitute and stir with spatula to distribute spinach mixture. Cook on medium heat until omelet sets. Sprinkle feta on omelet and fold in half over cheese. Continue cooking to desired doneness. Serve immediately. View more Brain Healthy Mediterranean Diet Recipes: Greek Omelet
Ingredients: 1 1/2 cups iceberg lettuce, washed and torn into pieces , 1 medium tomato, sliced, 1 medium cucumber, sliced, 1 medium green pepper, sliced , 3 ounces of reduced fat Feta cheese either cubed or crumbled, 1 medium onion, sliced (add to taste), 2 anchovy fillets (optional), salt and pepper to taste. Directions: Separate lettuce leaves and arrange on plate or in bowl. Add remaining ingredients, dressing and salt and pepper to taste. Note: If you are using anchovy fillets drain the oil before adding to salad.View more Brain Healthy Mediterranean Diet Recipes: Greek Salad
Ingredients: 4 swordfish steaks, 6 ounces each, 1 recipe "Greek Marinade" See below. Greek Marinade Suggestion1/3 cup of olive oil, Juice of 2 lemons, 1/4 cup dried oregano, preferably Greek, or 1/2 cup chopped fresh, 6 garlic cloves, chopped, 1 teaspoon of salt, 1/2 teaspoon freshly ground black pepper. Directions: Place fish in a single layer in a non-reactive dish or in a re-sealable plastic bag. Pour marinade of your choosing or the one described here over fish and let marinade for 4 hours. Remove fish from marinade and discard marinade. Grill steaks for approximately 20 minutes or place in broiler about 4 inches away from heat source and turn over after 5 to 7 minutes. Fish is cooked when it flakes when tested with fork. Allow 10 minutes of cooking time per 1 inch of thickness of fish. View more Brain Healthy Mediterranean Diet Recipes: Greek Swordfish Steaks
Directions: Get creative with your salads; try toppings of tomato and onion, dried fruit and seeds, tomato and fresh mozzarella, or almonds and dried apricots. For dressings, pick a low or fat free option, like an herbed vinaigrette, or raspberry vinaigrette.View more Brain Healthy Mediterranean Diet Recipes: Green Salad
Ingredients: 1 large eggplant, 1/2 cup fat-free Italian dressing, 1 tablespoon of olive oil, 3 cups of tomato sauce, 1 teaspoon of basil, 1 teaspoon of oregano, 1 teaspoon of black pepper, 1/2 teaspoon of onion powder, 1/2 teaspoon of garlic powder, 3 ounces of mozzarella cheese, part-skim, shredded, 2 tablespoons of Parmesan cheese. Directions: Cut eggplant into 1 inch thick slices. Place in leak-proof freezer bag. Add Italian dressing to bag, and marinate for 1 hour. Brush grill with olive oil. Grill eggplant slices on each side until tender and beginning to brown. Remove eggplant and place line the bottom of a baking dish coated with non-stick cooking spray. Mix tomato sauce, basil, oregano, pepper, onion powder and garlic powder. Spread sauce mixture on eggplant slices. Top with mozzarella cheese and Parmesan and bake in 350 degree oven for 20 - 30 minutes, or until cheese is bubbly. View more Brain Healthy Mediterranean Diet Recipes: Grilled Eggplant Parmesan
Ingredients: 2 tablespoons olive oil, 1 eggplant, 4 whole wheat sandwich rounds or whole wheat roll, 4 tablespoons of low-fat mozzarella cheese, 1 cup tomato sauce, chopped fresh herbs or a pinch of dried Italian herbs. Directions: Slice eggplant into 1/2 inch rounds, salt lightly with sea salt or kosher salt and let stand for 15 minutes. , Spray a broiler pan with non-stick cooking spray or turn on grill. Rinse eggplant and pat dry. Brush lightly with olive oil and place on grill or under broil until eggplant is tender. Heat tomato sauce and slice open sandwich rounds or rolls toasting light if desired. When eggplant is tender, place slices on each half of roll. Spread tomato sauce on each eggplant slice, top with cheese and sprinkle with herbs and serve. . View more Brain Healthy Mediterranean Diet Recipes: Grilled Eggplant Sandwiches
Ingredients: 3 ounce portabella mushroom cap, 1 teaspoon of olive oil, 2 teaspoons of balsamic vinegar, 1/8 teaspoon Dijon mustard. Directions: Mix olive oil, vinegar and mustard. Brush on mushroom cap. Grill mushroom on both sides to desired doneness. View more Brain Healthy Mediterranean Diet Recipes: Grilled Portabella Mushroom
Ingredients: 1 whole wheat or white flour tortilla, 12 inches, 1 slice of onion, 1/4 cup green pepper, sliced, 1/4 cup red or yellow bell pepper, sliced, 1/4 cup of zucchini, sliced, 1/4 cup yellow squash, sliced, 3 tablespoons fat free Italian dressing, 2 slices fresh tomato, 1/4 cup shredded lettuce. Directions: Lay vegetables on a baking sheet or large plate. Brush with dressing. Grill vegetables until tender and starting to blacken. Remove from grill and arrange on the flour tortilla. If vegetables are dry, brush with additional fat free dressing. Add tomato slices and shredded lettuce on top of the vegetables. Gently roll tortilla into a wrap. Serve immediately. Note: Vegetables such as carrots, eggplant, etc. may be substituted. As an alternative to grilling, vegetables can also be cooked in a 450 degree oven for 10-15 minutes, or until tender and beginning to blacken.View more Brain Healthy Mediterranean Diet Recipes: Grilled Vegetable Wrap
Ingredients: 3/4 cup of olive oil, 6 tablespoons red wine vinegar, 3 tablespoons water, 1 tablespoon lemon juice, 1/2 teaspoon of salt, 1/2 teaspoon of pepper, 2 tablespoons Dijon mustard, 1/2 teaspoon of chives, 1/2 teaspoon of basil, 1/2 teaspoon of oregano, 1/2 teaspoon of tarragon, 1 clove garlic (minced). Directions: Mix all ingredients in large jar. Mix well. Store in refrigerator. Bring to room temperature before serving. Note: You can make variations of this recipe by substituting balsamic, raspberry or other types of vinegar. Other herbs such as thyme, parsley and chervil can be substituted or added based on individual preference. View more Brain Healthy Mediterranean Diet Recipes: Herbed Vinaigrette
Ingredients: 1 whole wheat or white flour tortilla, 12 inches, 1 slice of onion, 1/4 cup green pepper, sliced, 1/4 cup red or yellow bell pepper, sliced, 1/4 cup of zucchini, sliced, 1/4 cup yellow squash, sliced, 3 tablespoons fat free Italian dressing, 2 tablespoons hummus. Directions: Lay vegetables on a baking sheet or large plate. Brush vegetables with dressing. Note: vegetables such as carrots, eggplant, etc. may be substituted. Grill vegetables until tender and starting to blacken. As an alternative to grilling, vegetables can also be cooked in a 450
degree oven for 10-15 minutes, or until tender and beginning to blacken. While vegetables are cooking, spread hummus on tortilla, then add the grilled vegetables when cooked, Gently roll tortilla into a wrap. Serve immediately. Note: Larger quantities of grilled vegetables may be cooked ahead of time and refrigerated for later use.View more Brain Healthy Mediterranean Diet Recipes: Hummus and Grilled Vegetable Wrap
Ingredients: 1 whole-wheat pita, halved, 2 tablespoons of hummus, 4 slices of tomato, 4 slices of cucumber, 1/4 cup of lettuce, shredded, 1/4 cup of green pepper, sliced, 2 slices of red onion. Directions: Spread 1 tablespoon of hummus into each pita half, divide remaining ingredients between the two halves, chill and serve.View more Brain Healthy Mediterranean Diet Recipes: Hummus Vegetable Pita
Ingredients: 16 ounces of boneless, skinless chicken breasts, 1 cup of fat-free Italian dressing, 1 tablespoon of olive oil. Directions: Place chicken breasts in leak-proof plastic bag. Add Italian dressing, and marinate in refrigerator for at least 4 hours. When ready to cook, add olive oil to fry pan and sauté chicken breasts on medium heat until well cooked throughout (approximately 10 minutes on each side.). View more Brain Healthy Mediterranean Diet Recipes: Italian Chicken
Ingredients: 1 cup of lettuce, Italian mix, 1/4 cup of tomatoes, sliced, 1/4 cup of celery, sliced, 1/4 cup of carrots, sliced, 1/8 cup of Parmesan cheese, low fat, 4 pepperoncini peppers , 4 Kalamata olives. Directions: Place lettuce in bowl and add remaining ingredients and toss. Serve chilled.View more Brain Healthy Mediterranean Diet Recipes: Italian Salad
Ingredients: 16 ounces of fresh salmon, 1 tablespoon of olive oil, 1 tablespoon of lemon pepper, 4 slices of fresh lemon. Directions: Lightly coat grill or pan with cooking spray. Cut salmon in to 4 pieces (4 ounces each). Brush each fillet with olive oil and sprinkle evenly with lemon pepper. Place a fresh lemon slice on each fillet. Grill or bake to desired doneness (approximately 10 - 20 min.). View more Brain Healthy Mediterranean Diet Recipes: Lemon Grilled Salmon
Ingredients: 2 tablespoons of olive oil, 2 cups of onion, chopped, 2 cloves of garlic, minced, 1 cup of bulgur, 1/2 teaspoon of cumin, 1/2 teaspoon of turmeric, 1 cup of carrots, chopped, 2 cups of fat-free chicken broth, low sodium, 1/4 cup of mint, chopped, 1/4 cup of parsley, chopped, 1/4 cup of dill, chopped, 4 tablespoons of lemon juice, 1/4 cup of walnuts, chopped. Directions: Heat olive oil in a skillet; add onions and sauté until tender. Add garlic and cook 1 minute. Add bulgur, cumin and turmeric. Cook 1 minute, stirring constantly. Add carrots and broth. Cook on medium heat for 20 minutes. Remove from heat and add herbs and lemon juice. Stir well. Sprinkle nuts over top of mixture. View more Brain Healthy Mediterranean Diet Recipes: Lemon Herb Bulgur Pilaf
Ingredients: 1/2 pound orzo pasta, 1/4 teaspoon of salt, 1 tablespoon of extra-virgin olive oil, 2 tablespoon of lemon zest, 1/4 teaspoon of black pepper, 1/4 cup of parsley, chopped. Directions: Cook orzo in salted water about 12 minutes, to al dente. Drain orzo well. Do not run under cold water. The cooked pasta should remain hot. Transfer pasta to a serving bowl. Drizzle orzo with a tablespoon of extra virgin olive oil and season with salt and pepper. Add lemon zest and parsley. Toss to combine the flavors with the pasta. View more Brain Healthy Mediterranean Diet Recipes: Lemon Parsley Orzo
Ingredients: 1 pound of fresh green beans, 1 tablespoon of olive oil, 1 clove of garlic, minced, 1/2 teaspoon of salt, 1 teaspoon of lemon pepper. Directions: Steam green beans until tender. Drain well. Heat oil in large skillet, add garlic and cook 1 minute. Add green beans and toss to coat. Add salt and lemon pepper. Mix well. View more Brain Healthy Mediterranean Diet Recipes: Lemon Pepper Green Beans
Ingredients: 2 tablespoons of extra--virgin olive oil, 2 cups of chopped onions, 1 cup of chopped celery stalks plus chopped celery leaves for garnish, 1 cup of chopped carrots, 2 garlic cloves, chopped, 4 cups (or more) of vegetable broth (use a low in sodium broth to reduce the salt content of soups), 1 1/4 cups of lentils, rinsed, drained, 1 14 1/2 ounce can of diced tomatoes in juice, balsamic vinegar (optional). Directions: Heat oil in heavy large saucepan over medium--high heat. Add onions, celery, carrots, and garlic and sauté until vegetables begin to brown, about 15 minutes. Add 4 cups broth, lentils, and tomatoes with juice and bring to boil. Reduce heat to medium--low, cover, and simmer until lentils are tender, about 35 minutes. Transfer 2 cups soup (mostly solids) to blender and puree until smooth. Return puree to soup in pan and thin soup with more broth by 1/4 cupful, if too thick. Season soup with salt, pepper, and a splash of vinegar, if desired and ladle soup into bowls. Garnish with celery leaves. View more Brain Healthy Mediterranean Diet Recipes: Lentil Soup
Ingredients: 2 tablespoons of olive oil, 2 large garlic cloves, chopped, 3 cups canned vegetable broth, low sodium, 1 cup lentils, rinsed, picked over, 8 ounces red-skinned potatoes cut into 1/2 inch pieces, 1 lemon, 6 ounces torn fresh spinach leaves (about 8 cups), 1/4 teaspoons cayenne pepper, 1/4 cup chopped fresh mint, crumbled low-fat feta cheese (optional). Directions: Heat olive oil in heavy large saucepan over medium heat. Add garlic and stir for 30 seconds. Add vegetable broth and lentils; bring to boil. Reduce heat, cover and simmer 10 minutes. Add potatoes; cook uncovered until potatoes and lentils are tender but not mushy, stirring occasionally, about 15 minutes. Grate 1/2 teaspoon of peel from lemon; squeeze 2 tablespoons of juice from lemon and add the peel, juice, spinach and cayenne pepper to the stew. Cover and simmer until the spinach wilts and is cooked through, about 2 minutes. Season stew with salt and pepper to taste. Serve in bowls with crumbled feta (optional) on top. Note: Can be prepared a day ahead and reheated before serving. View more Brain Healthy Mediterranean Diet Recipes: Lentil Stew with Spinach and Potatoes
Ingredients: 1/4 cup of egg substitute or egg whites, 2 tablespoons of skim milk, 1/4 teaspoon of vanilla extract, 1/4 teaspoon of cinnamon, 1/8 teaspoon of nutmeg, 4 slices of whole grain bread, cooking spray to coat skillet. Directions: Whisk together egg substitute, milk, vanilla extract, cinnamon and nutmeg. Dip read slices in mixture. , Coat a nonstick skillet with cooking spray. Grill bread on both sides until golden brown. View more Brain Healthy Mediterranean Diet Recipes: Low Fat French Toast
Ingredients: 4 cups of spring mix lettuce, 1/2 cup of mushrooms, 1/2 cup of sliced cucumber, 1/2 cup of sliced tomatoes, 1/4 cup of sliced onions, 1/2 cup of mandarin oranges. Directions: Toss all ingredients together and serve with fat-free dressing.View more Brain Healthy Mediterranean Diet Recipes: Mandarin Orange Spring Salad
Ingredients: 2 tablespoons of olive oil, 1 pound of ground turkey, 2 cloves of garlic, minced, 1/2 cup of onion, chopped, 1/2 cup of celery, chopped, 11/2 cup of eggplant, cubed, 1 cup of tomatoes, chopped, 1 teaspoon of salt, 1 teaspoon of pepper, 1 tablespoon of capers, 1/2 cup of olives, sliced, 2 tablespoons of sugar, 2 tablespoons of vinegar, 1 tablespoon of Italian Seasoning. Directions: Sauté ground turkey in olive oil for 3 minutes. Add garlic, onion, celery and eggplant. Continue cooking until vegetables are tender. Add tomatoes, salt, pepper, capers and olives. Cook 1 minute. Add sugar and vinegar. Mix well. Remove from heat. Serve over couscous. View more Brain Healthy Mediterranean Diet Recipes: Mediterranean Turkey
Ingredients: 2 pounds lamb shoulder, cubed, 1 tablespoon ground cumin , 2 teaspoons ground coriander , 1 teaspoon fennel seeds , 1 teaspoon salt , l/2 teaspoon cayenne pepper , 1/2 teaspoon black pepper , 2 tablespoons olive oil , 1 cup onion, chopped , 1/2 cup carrot, chopped , 1 cup potato, chopped , 1 tablespoon tomato paste , 2 cups chicken broth, low sodium , 1 cup garbanzo beans, drained , 1 cup apricots, chopped , 2 plum tomatoes, chopped , 1 teaspoon ground cinnamon , 1 tablespoon fresh ginger, minced , 2 teaspoons lemon peel, grated , 1 tablespoon cilantro, chopped . Directions: Mix cumin, coriander, fennel, salt, cayenne pepper and black pepper in a bowl. Add lamb cubes and toss to coat. Heat oil in heavy pot. Cook lamb in small batches until browned. Transfer lamb to large bowl between batches. Add onion, carrot, and potato to lamb drippings. Sauté until soft, about 8 minutes and add all remaining ingredients except cilantro to pot. Add lamb back into pot. Bring mixture to boil. Reduce heat to low, and simmer, covered, until lamb is tender, approximately 60 minutes. Uncover pot, and simmer for another 30 minutes, or until sauce begins to thicken. Garnish with cilantro to serve. View more Brain Healthy Mediterranean Diet Recipes: Moroccan Lamb Stew
Ingredients: 1 cup of lettuce, Italian mix, 1/4 cup of tomatoes, sliced, 1/4 cup of celery, sliced, 1/4 cup of carrots, sliced, 1/8 cup of shredded mozzarella cheese, low fat, 1/4 cup chopped cucumbers, 4 Kalamata olives. Directions: Place lettuce in bowl and add remaining ingredients and toss with low-fat vinaigrette. Serve chilled.View more Brain Healthy Mediterranean Diet Recipes: Mozzarella and Kalamata Italian Salad
Ingredients: 1 cup egg whites, 1 teaspoon of olive oil, 1 teaspoon dried chives or 2 teaspoons fresh, 1/4 cup chopped mushrooms, 1 dash Worcestshire sauce. Directions: Coat nonstick skillet with cooking spray; add olive oil and cook mushrooms until tender. Add egg substitute and chives, salt, pepper and Worcestershire to taste, stir with spatula. Cook on medium heat until omelet sets. Continue cooking to desired doneness. Serve immediately. View more Brain Healthy Mediterranean Diet Recipes: Mushroom and Chive Omelet
Ingredients: 1/2 cup of egg white substitute, 1/8 cup of low-fat cheddar cheese, 1/4 cup of mushrooms, sliced, 1 teaspoon of Worcestershire sauce , salt and pepper to taste. Directions: Spray skillet with cooking spray. Sauté mushrooms until softened and set aside in separate bowl. Whisk together egg whites, low-fat cheese, salt, pepper, and Worcestershire sauce. Spray skillet with cooking spray if needed and pour in egg mixture. Add mushrooms back in. When egg mixture is set fold into omelet shape cook until desired doneness and serve immediately. View more Brain Healthy Mediterranean Diet Recipes: Omelet with Mushrooms and Cheese
Ingredients: 2 cups jicama, cut into thin strips, 3 oranges, cut into sections, 2 tablespoons orange juice, 1/4 cup red onion, chopped, 1/4 cup red bell pepper, chopped, 3 tablespoons cilantro, 1/2 teaspoon salt, 1/4 teaspoon pepper. Directions: Mix together all ingredients. Serve chilled. View more Brain Healthy Mediterranean Diet Recipes: Orange Jicama Salad
Ingredients: 1 cup orzo, 1 tablespoon olive oil, 2 cups of red onions, chopped, 2 cups of celery, chopped, 2 cloves of garlic, minced, 4 plum tomatoes, chopped (if using canned, drain), 19 ounces chick peas (garbanzo beans, canned, drained and rinsed), 6 ounces fresh baby spinach, trimmed and chopped, 1 tablespoon fresh basil, chopped, 1 tablespoon fresh oregano, chopped, 1/4 teaspoon red chili pepper flakes, 1/2 teaspoon salt, 1 teaspoon lemon zest, 1/4 cup Parmesan cheese, freshly grated. Directions: Bring a large pot of water to boil. Heat oil in a large skilled over medium-high heat. Add onions, celery and garlic and sauté 5 to 6 minutes or until crisp but tender, stirring occasionally. Add the tomatoes and beans and continue cooking another 2 to 3 minutes. Cook orzo according to package directions; drain. Add orzo, spinach, herbs, red pepper flakes and salt to skillet and continue cooking another 2 minutes or until spinach is wilted. Transfer to serving bowl and sprinkle with cheese and lemon zest to taste. View more Brain Healthy Mediterranean Diet Recipes: Orzo with Chickpeas and Spinach
Ingredients: 1-pound whole-wheat pasta, 1 pound kale, washed, stemmed and chopped, 3 cloves of garlic, minced, 1 14 ounce can of chickpeas, drained and rinsed, 2 tablespoons of olive oil, 4 ounces shredded Parmesan cheese, Zest from 1 lemon, Salt and pepper to taste. Directions: Cook pasta according to package directions and drain and return to pot. Reserve 1 cup of pasta cooking water for use in sauce. In a large skillet heat the olive oil and add minced garlic. Cook for 1 minute and add kale and cook until wilted. Add chickpeas and heat through. Add to pasta and stir in reserved pasta water to coat pasta. Add remaining ingredients, mix and serve. View more Brain Healthy Mediterranean Diet Recipes: Pasta with Chickpeas and Kale
Ingredients: 1 cup rotini, whole wheat, 2 tablespoons of olive oil, 1 large red onion, sliced, 1 pound frozen artichoke hearts, 1 large yellow squash (6 ounces), julienned, 3 tablespoons of garlic, minced, 2 tablespoons of lemon juice, 4 ounces, white mushrooms, 8 ounces grape tomatoes, halved, 1/2 cup frozen peas, 1/2 cup fresh basil, chopped, 2 tablespoons fresh parsley, minced, 4 tablespoons Parmesan cheese, grated. Directions: Cook pasta according to package directions. Transfer to a bowl with about 1/4 cup of pasta water remaining. Heat olive oil in sauté pan over high heat and sauté onion until translucent (3 to 4 minutes.), Add artichokes, squash, garlic, lemon juice and sauté for 5 minutes. Add mushrooms, sliced tomatoes, peas, basil, parsley and season with salt and pepper. Cook for additional 3 minutes. Add pasta to sauce pan and mix well until all ingredients are warm. Transfer to a large serving dish sprinkle with Parmesan cheese and serve immediately. Note: This is a very flexible pasta and vegetable substitutions are easily made per individual taste and availability of item.View more Brain Healthy Mediterranean Diet Recipes: Pasta with Vegetable Medley
Ingredients: 4 leaves of lettuce, 2 plum tomatoes, sliced, 2 ounces of fresh mozzarella, 1 tablespoon of olive oil, 3 leaves of chopped, fresh basil, Salt and pepper to taste. Directions: Wash and dry lettuce and place on salad plate. Place tomato slices on top of lettuce. Follow with slices of mozzarella. Drizzle olive oil over the cheese, garnish with chopped fresh basil and season with salt and pepper to taste. View more Brain Healthy Mediterranean Diet Recipes: Plum Tomato and Fresh Mozzarella Salad
Ingredients: 1 pound pork tenderloin , 1 tablespoon olive oil , 2 tablespoons Dijon mustard , 2 teaspoons caraway seed , 1/2 teaspoon salt , 1/2 teaspoon pepper , 1 large onion, sliced , 2 large apples, cored, peeled and sliced , 1/2 cup red wine. Directions: Preheat oven to 450 degrees. Heat oil in an ovenproof skillet and add pork tenderloin. Brown pork on all sides and remove to plate and cool slightly. Spread mustard on pork and sprinkle with caraway seed, salt and pepper. Place onions and apples in the skillet and cook in pork drippings until soft. Add wine and place pork back in the skillet on top of apple/onion mixture. Cook in preheated oven for 15-20 minutes, or until thermometer inserted in center of pork registers 150 degrees. View more Brain Healthy Mediterranean Diet Recipes: Pork Tenderloin with Apples
Ingredients: Salad1 1/2 cups quinoa , 1 1/2 cups cooked black beans, rinsed if canned, 1 1/2 tablespoons red-wine vinegar, 1 1/2 cups cooked corn (cut from about 2 large ears), 3/4 cup finely chopped green bell pepper, 2 pickled jalapeño chilies, seeded and minced (wear rubber gloves), 1/4 cup finely chopped fresh coriander. Dressing5 tablespoons fresh lime juice, or to taste, 1 teaspoon salt, 1 1/4 teaspoons ground cumin, or to taste, 1/3 cup olive oil. Directions: SaladIn a bowl, wash quinoa in at least 5 changes cold water, rubbing grains and letting them settle before pouring off most of water, until water runs clear and drain in a large fine sieve. In a saucepan of salted boiling water cook quinoa 10 minutes. Drain quinoa in sieve and rinse under cold water. Set sieve over a saucepan of boiling water (quinoa should not touch water) and steam quinoa, covered with a kitchen towel and lid, until fluffy and dry, about 10 minutes (check water level in kettle occasionally, adding water if necessary). While quinoa is cooking, in a small bowl toss beans with vinegar and salt and pepper to taste. Transfer quinoa to a large bowl and cool. Add beans, corn, bell pepper, jalapeños, and coriander and toss well. DressingIn a small bowl whisk together lime juice, salt, and cumin and add oil in a stream, whisking. Drizzle dressing over salad and toss well with salt and pepper to taste. Salad may be made 1 day ahead and chilled, covered. Bring salad to room temperature before serving. View more Brain Healthy Mediterranean Diet Recipes: Quinoa and Black Bean Salad
Ingredients: 1 cup of quinoa, 2 cups of water, 1/2 cup of lemon juice, 1/4 cup of olive oil, 1 cup of parsley, chopped, 2 tablespoons of fresh mint, chopped, 1 cup of cucumber, chopped, 1 cup of tomato, chopped. Directions: Cook quinoa in water until tender. Let cool. Add lemon juice and olive oil. Mix well. Add remaining ingredients and toss well. Serve chilled. View more Brain Healthy Mediterranean Diet Recipes: Quinoa Salad
Ingredients: 3/4 cup of red wine, 1/4 cup of water, 3 tablespoons of sugar, 1 cinnamon stick, 2 whole cloves, 4 fresh oranges. Directions: Mix first six ingredients. Simmer for 10 minutes. Stand oranges upright, with navel down. Using a sharp knife, carefully cut peels off oranges, removing outer membrane. Lay oranges on their side, and cut into slices, across inner membrane. Place orange slices in a large bowl and cover with spiced wine mixture. Refrigerate for several hours to marinate oranges. Serve chilled. View more Brain Healthy Mediterranean Diet Recipes: Red Wine Spiced Oranges
Ingredients: 2 ounces vegetarian refried beans (e.g. Amy's, Old El Paso, etc - your choice of brand), 2 ounces fresh avocado, sliced, 4 ounces tomato, sliced, 2 ounces shredded lettuce, 1 whole wheat tortilla, 2 tablespoons salsa, or more to taste, 1 tablespoon of non-fat sour cream (optional)
. Directions: Spread refried beans on tortilla, Add sliced tomatoes, avocados, lettuce and salsa to taste, Roll tortilla up, tuck in ends and serve. View more Brain Healthy Mediterranean Diet Recipes: Refried Bean Wrap
Ingredients: 1 (6 pound) bone-in turkey breast, 1 medium onion, quartered, 2 celery ribs, sliced, 2 tablespoons of olive oil, 2 cloves minced, 1 teaspoon oregano, 1 teaspoon thyme, 1 teaspoon rubbed sage, 1 cup or more low-fat chicken broth, 2 tablespoons of flour, Salt and pepper. Directions: Preheat oven to 325 degrees. Rinse turkey breast, pat dry and place in a shallow baking pan; tuck onion and celery underneath in the breast cavity. Combine seasonings, minced garlic and olive oil and brush on turkey then, season generously with salt and pepper. Bake, uncovered at 325 degrees Fahrenheit for 2-1/2 to 3 hours or until a meat thermometer reads 185 degrees Fahrenheit, basting every 30 minutes (if there is not enough basting liquid, baste with low-fat chicken broth). Remove turkey and keep warm. Gravy (optional)To make gravy, add chicken broth to pan and deglaze pan by scraping bottom and sides. Add flour to a glass measuring cup and pour enough pan drippings in the cup to make a liquid paste. When paste is smooth pour back into pan and whisk until thickened. Slice turkey breast and serve with gravy. View more Brain Healthy Mediterranean Diet Recipes: Roast Turkey Breast
Ingredients: 1 medium to large butternut squash , 1/2 cup orange juice , 1 teaspoon cinnamon, 2 tablespoons brown sugar. Directions: Preheat oven to 350 degrees, Prick squash all over with fork
and place in baking dish in center of oven, Bake squash for 45 minutes to 1
hour until soft, Using an oven mitt or a towel, carefully cut open squash and
remove seeds and scrape squash into a bowl, discarding the seeds, fibers and
skin. It will be steamy inside so be careful. Mash with orange juice, cinnamon
and brown sugar to taste.
. View more Brain Healthy Mediterranean Diet Recipes: Roasted Butternut Squash
Ingredients: 3 ounces sliced roasted chicken (this can be found in the prepared food section of the supermarket or in the meat/ poultry department in packages (e.g. Perdue, Tyson etc.)), 4 ounces tomato, sliced, 2 ounces shredded lettuce, 1 whole wheat tortilla, 2 tablespoons fat-free Caesar salad or ranch flavored dressing. Directions: Spread sliced chicken on tortilla, Add sliced tomatoes and lettuce, then drizzle dressing over the top, Roll tortilla up, tucking in ends, and serve. View more Brain Healthy Mediterranean Diet Recipes: Roasted Chicken Caesar Wrap
Ingredients: 24 ounces fingerling potatoes, halved, 1 tablespoon of olive oil, 1 teaspoon minced garlic, 1 teaspoon of salt, 1/2 teaspoon of pepper, 1 tablespoon dried rosemary leaves, crumbled. Directions: Preheat oven to 350 degrees. Combine all ingredients in bowl. Stir to evenly coat potatoes with oil and spice mixture. Spread on baking sheet. Lightly coat potatoes with baking spray. Add additional spices if desired. Roast in oven 20 to 30 minutes, until browned and cooked thoroughly. View more Brain Healthy Mediterranean Diet Recipes: Roasted Fingerling Potatoes
Ingredients: 2 cups of fresh cooked or frozen Brussels sprouts, thawed and heated through, 2 tablespoons of garlic flavored olive oil*. Directions: Preheat oven to 450 degrees, Place Brussels sprouts in a sealable bag, add 2 tablespoons of flavored olive oil (roasted garlic or another of your choice), and shake until well coated. Put in a single layer on a baking sheet and place in a 450-degree oven until they begin to sizzle, Serve immediately. *Note: If you do not have a flavored oil, sauté two cloves of garlic in two tablespoons of olive oil. Add Brussels sprouts and stir until coated. Remove Brussels sprouts from pan and place in single layer on baking sheet. Bake Brussels sprouts until they sizzle and serve immediately.View more Brain Healthy Mediterranean Diet Recipes: Roasted Garlic Brussels Sprouts
Ingredients: 1 pound red potatoes, washed, dried and halved, 1 tablespoons olive oil, 3/4 teaspoon sea salt, 3/4 teaspoon pepper, 3/4 teaspoon rosemary, thyme or other herbs (optional). Directions: Preheat oven to 400 degrees. Toss potatoes with oil and sea salt, pepper and herbs in a bowl. Transfer to a large baking pan, arranging them cut sides down. Roast in middle of oven until tender and cut sides are golden brown, about 25 to 30 minutes. View more Brain Healthy Mediterranean Diet Recipes: Roasted Red Potatoes
Ingredients: 8 cups romaine lettuce, chopped, 2 cups green beans, steamed, 1 bell pepper, sliced, 2 cups red potatoes, cooked and quartered, 4 hard boiled eggs, peeled and quartered, 4 Roma tomatoes, quartered, 1/2 cup black or Kalamata olives, 1 can of Albacore tuna in water, drained. Directions: Spread lettuce out on a large platter. Arrange green beans, pepper slices, potatoes, eggs and tomatoes on top of lettuce layer. Flake tuna with fork and add to salad. Top with olives. Serve with vinaigrette dressing. View more Brain Healthy Mediterranean Diet Recipes: Salad Nicoise
Ingredients: Salad2 cups mixed greens, 1 Granny Smith or other tart apple, 1 ounce sunflower seeds , 1 ounce raisins, 1 slice red onion, chopped. Dressing1 tablespoon olive oil, 1 tablespoon water, 2 teaspoons of balsamic or red wine vinegar, 1 teaspoon of soy sauce. Directions: SaladPlace salad greens in a bowl and add chopped apple, sunflower seeds, raisins and onions. Toss and top with 2 tablespoons of balsamic vinegar dressing. DressingMix ingredients together, shake to emulsify and pour over dressing. If dressing is too thin, add another teaspoon of olive oil. View more Brain Healthy Mediterranean Diet Recipes: Salad with Chopped Apple
Ingredients: 1 cup dried brown cooked according to package directions, 1 16 ounce bag of frozen stir-fry vegetables, 2 cloves of garlic minced, 1 tablespoon of olive oil, 1 tablespoon of sesame oil, low-sodium soy sauce to taste, powdered ginger or grated fresh ginger to taste. Directions: Cook brown rice according to package directions and set aside. Steam frozen vegetables and drain. Sauté minced garlic in olive oil over medium high heat. Add cooked vegetables. Stir until heated through. Add vegetables to cooked brown rice. Mix gently, stir in sesame oil. When mixed thoroughly add soy sauce and ginger to taste. . View more Brain Healthy Mediterranean Diet Recipes: Sesame Brown Rice with Asian Vegetables
Ingredients: 3 ounces sliced turkey, 4 ounces tomato, sliced, 1/2 cucumber, sliced, 2 ounces shredded lettuce, 1 whole wheat tortilla, 2 tablespoons fat-free Caesar salad or ranch flavored dressing . Directions: Spread sliced turkey on tortilla, Add sliced tomatoes, cucumber, and lettuce, then drizzle dressing over the top, Roll tortilla up, tucking in ends, then serve. View more Brain Healthy Mediterranean Diet Recipes: Sliced Turkey Wrap
Ingredients: 1 1/2 cup spinach, chopped, 1/2 cup dried cranberries, 1/4 cup pecan halves, toasted, 1/4 cup cucumber, chopped, 1/4 cup celery, chopped. Directions: Assemble ingredients on plate. Drizzle with 1 tablespoon vinaigrette or 2 tablespoons of fat-free dressing. A poppy seed vinaigrette would complement this nicely. View more Brain Healthy Mediterranean Diet Recipes: Spinach Salad with Cranberry and Pecan
Ingredients: 2 lbs fresh spinach, washed, patted dry, and stemmed, 1/3 cup golden raisins, 1 tablespoon pine nuts, 2 tablespoon olive oil, salt and pepper to taste. Directions: Wash, dry, and stem spinach, then set aside, In a large saute pan, saute pine nuts and raisins until warmed through, after about a minute, Add spinach and stir-fry another 2 to 3 minutes until spinach is wilted, Season with salt and pepper to taste and serve immediately. View more Brain Healthy Mediterranean Diet Recipes: Spinach with Pine Nuts and Raisins
Ingredients: 1/4 cup of buckwheat pancake mix, 1/2 cup of fresh strawberries. Directions: Make buckwheat mix according to manufacturer's directions. This recipe can be made as a thin pancake or as a crepe. Add fresh strawberries and low-sugar maple syrup and serve. View more Brain Healthy Mediterranean Diet Recipes: Strawberry Buckwheat Crepes
Ingredients: 1 cup Fresh Spinach, washed and dried, 1/4 cup fresh strawberries, sliced, 1 slice red onion, 1 tablespoon of pine nuts. Directions: Arrange fresh spinach leaves on plate. Top with red onion slice, strawberries and pine nuts. Serve with herbed vinaigrette. View more Brain Healthy Mediterranean Diet Recipes: Strawberry Spinach Salad
Ingredients: 1 pound of whole-wheat pasta, 1 ounce of sun-dried tomatoes, 1 ounce of low sodium vegetable or chicken broth, 2 tablespoons pesto, 1 tablespoon of olive oil, 1 red bell pepper, sliced, 1/2 cup of onion, chopped, 2 teaspoons garlic, minced, 1/2 teaspoon of salt, 1/2 teaspoon of cayenne pepper, 1/4 pound of fresh spinach, 1 tablespoon of Parmesan cheese. Directions: Cook pasta according to manufacturer directions. Drain and set aside. In saucepan, bring broth to a boil. Remove from heat. Place sun-dried tomatoes in broth and let soak for 10 minutes. Heat olive oil in large skillet. Add red pepper, onion and garlic and sauté until tender, approximately 3 minutes. Add pesto, salt, cayenne pepper, and cooked pasta. Cook on medium high heat another 3 minutes. Add broth, sun-dried tomatoes, and spinach. Cook until spinach is wilted, 3-5 minutes. Transfer to serving dish. Sprinkle with Parmesan cheese. . View more Brain Healthy Mediterranean Diet Recipes: Sundried Tomato and Pesto Penne Rigate
Ingredients: 1 lb shrimp, raw cleaned and de-veined, 2 tablespoons canola oil, 1 cup, peapods, frozen, 1 cup pineapple chunks, canned in their own juice, 1/2 cup chopped scallion, , 1 tablespoon fresh grated ginger, 1 whole red bell pepper, chopped , 1 whole tomato chopped into 1 inch chunks, 1/2 cup of sweet and sour sauce or stir-fry sauce of choice. Directions: Saute scallion, pepper and ginger in the canola oil for one minute over high heat. Add shrimp and cook until pink. Add pineapple, peapods and tomato and cook until heated through. Add stir-fry sauce, mix thoroughly and serve immediately. View more Brain Healthy Mediterranean Diet Recipes: Sweet and Sour Shrimp
Ingredients: 16 ounces Tilapia fillet, 1 pound fresh spinach, chopped, 4 scallions, chopped, 1 tablespoon olive oil, 6 tablespoons plain yogurt, fat free, 2 tablespoons white wine, 3 tablespoons Parmesan cheese, 1 tablespoon lemon juice, 1/4 teaspoon pepper, 1/4 teaspoon nutmeg, 1/4 teaspoon salt, 2 cups cooked brown or white rice, prepared according to package instructions. Directions: Spray a casserole dish with non-stick cooking spray and sauté spinach and scallions in olive oil until tender. Remove from heat and drain mixture. Add yogurt, white wine and Parmesan cheese to spinach and mix well. Spread spinach mixture on bottom of casserole dish. Lay Tilapia on top of spinach. Brush fish with lemon juice, and season with pepper and herbs of choice. Bake in preheated 350-degree oven 30 to 40 minutes, or until fish flakes apart. Serve over cooked rice. View more Brain Healthy Mediterranean Diet Recipes: Tilapia Florentine
Ingredients: 1 teaspoon olive oil, 1 small onion diced, 1 14.5 ounce can diced Italian tomatoes, 2 to 3 cloves of garlic, minced, 1 teaspoon rosemary, crumbled, 3/4 cup uncooked rice (brown rice preferred), 6 cups of chicken or vegetable stock (low fat and low sodium), 1 15 ounce can of cooked chickpeas (14.2 ounce can is fine), 2 tablespoons minced fresh parsley or 2 teaspoons of dried parsley. Directions: Heat the oil in a large pan over high heat. Add the onions and sauté until beginning to brown. Add the tomatoes, garlic, and rosemary and cook until the juices are evaporated. Add the rice and stock and bring to a boil. Reduce heat. Cover and simmer for 15 minutes. Add the chickpeas and continue to cook for 5 minutes. Add the parsley, season with salt and pepper and serve immediately. View more Brain Healthy Mediterranean Diet Recipes: Tomato and Rice Soup with Chickpeas
Ingredients: 2 ounces of frozen bread dough, whole wheat, 4 tablespoons of marinara sauce, 2 medium tomatoes slice, 1 ounce of mozzarella cheese, 2 teaspoons of fresh basil, chopped. Directions: Thaw 2 ounces of whole wheat bread dough or 2 pieces of whole wheat roll dough (1 ounce rolls). Let rise according to manufacturer directions. Preheat oven to 400 degrees. , Spray counter or larger glass cutting board with cooking spray. Form dough into a ball and roll out to an 8-10 inch circle. Cover with plastic wrap and let rest for 10 minutes. Lightly coat baking sheet with cooking spray. Place dough on baking sheet and spread marinara sauce on the dough. Arrange tomatoes on sauce. Sprinkle grated cheese on top of tomatoes. Top with basil. Cook at 400 degrees for 10-15 minutes. Note: Add fresh vegetables such as mushrooms and peppers to taste.View more Brain Healthy Mediterranean Diet Recipes: Tomato Basil Pizza
Ingredients: 1 small ciabatta roll or whole-wheat roll, 1 small tomato, sliced, 1/8 cup chopped fresh basil (2 tablespoons), 2 teaspoons of olive oil, 1/4 cup grated low-fat mozzarella cheese. Directions: Slice roll in half and brush each side with olive oil. Layer tomato, basil and cheese and grill in sandwich maker, Panini press or in a non-stick skillet coated with cooking spray. View more Brain Healthy Mediterranean Diet Recipes: Tomato Mozzarella Panini
Ingredients: 1/2 can of tuna, packed in water, 1 tablespoon of olive oil mayonnaise, 2 tablespoons of onion, chopped, 1 tablespoon of celery, chopped, 1 teaspoon of Dijon mustard. Directions: Drain tuna well. Mix with remaining ingredients. Serve chilled on whole wheat bread or a whole wheat tortilla. View more Brain Healthy Mediterranean Diet Recipes: Tuna Salad
Ingredients: Tuna2 tablespoons olive oil, 2 tablespoons fresh lemon juice, 3 anchovy fillets, finely chopped, 1 garlic clove, finely chopped, 2 teaspoons finely chopped oregano, 4 (6-ounces) tuna steaks, preferably albacore (1 inch thick; may substitute yellow fin (ahi) or big eye tuna) . Sauce2 tablespoons extra-virgin olive oil, 2 celery ribs, cut into 1/4-inch dice, plus 3 tablespoons celery leaves, coarsely chopped, 2 ripe tomatoes cut into 1/4-inch dice, 1/4 cup Kalamata or other brine-cured black olives, pitted and coarsely chopped, 2 tablespoons small capers, drained and chopped, 3 tablespoons finely chopped basil, 1 tablespoon fresh lemon juice. Directions: Marinate TunaCombine oil, lemon juice, anchovies, garlic, oregano, and tuna in a large sealable bag and seal bag, pressing out excess air. Let stand at room temperature, turning occasionally, 30 minutes. Grill TunaRemove tuna from marinade and shake off any excess. Lightly oil grill pan* and heat over medium-high heat until smoking. Grill tuna, turning once, until pale pink in center, 5 to 7 minutes. Transfer to a platter and cover with foil to keep warm. Meanwhile, Make SauceHeat oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Add diced celery and cook, stirring, until tender, about 5 minutes. Stir in tomatoes, olives, and capers and cook until sauce is slightly thickened, about 5 minutes. Stir in basil, lemon juice, and 1/4 teaspoon each of salt and pepper and remove from heat. Spoon sauce over tuna and sprinkle with celery leaves. *Broiling tuna under the broiler approximately 3 minutes on a side is an alternative to using a grill pan.View more Brain Healthy Mediterranean Diet Recipes: Tuna with Olives, Tomatoes and Capers
Ingredients: Meatballs1 pound ground turkey breast, 1 cup finely chopped onion, 2 teaspoon chopped garlic, 2 to 4 tablespoons bread crumbs, 1/2 cup low sodium chicken broth or vegetable stock, 2 tablespoons of olive oil, 2 egg whites, 1 teaspoon dried oregano, 1 teaspoon Italian seasoning, freshly ground pepper and salt, 1 teaspoon dried red pepper flakes . Tomato Sauce2 28 ounce can of crushed tomatoes, 1/2 cup chopped onion, 4 cloves of garlic, 2 tablespoons olive oil, 1 small can of tomato paste, 1 tablespoon fresh or 1 teaspoon chopped basil, 1 tablespoon fresh or 1 teaspoon chopped oregano, 2 teaspoons red pepper flakes, 2 teaspoons sugar, 1 teaspoon salt, freshly ground pepper to taste. Directions: MeatballsPreheat oven to 350 degrees and spray a baking sheet with non-stick cooking spray, Heat olive oil in a skillet and sauté onion and garlic until very soft (about 5 minutes), Add bread crumbs and stir to coat bread crumbs, If dry, add in chicken broth or vegetable stock, Remove from heat, Mix together ground turkey, egg whites, oregano, Italian seasoning, red pepper flakes and add in heated onion, garlic and breadcrumb mixture. Mix together well. Form meatballs (about 2 inches round), place on baking sheet and bake for 15 minutes. , When firm, gently add to tomato sauce and simmer for another 15 minutes. SauceSaute garlic and onion in olive oil until soft, Add tomatoes, tomato paste, spices, sugar and simmer for 45 minutes, Adjust seasoning to taste, Add meatballs during the last 15 minutes of cooking time. Note: If you are short on time, meatballs once cooked can be simmered in a commercially prepared sauce. Choose one that is low in fat, sugar and sodium.
View more Brain Healthy Mediterranean Diet Recipes: Turkey Meatballs and Sauce
Ingredients: 4 cups of beef broth , 4 stalks of celery, sliced, 4 carrots, sliced, 3/4 cup of cabbage, shredded*, 1 cup of baby spinach leaves, 1 small zucchini, sliced, 1 15 ounce can of garbanzo beans, drained and rinsed, 1 15 ounce can of kidney beans, drained and rinsed, 4 tablespoons of tomato paste, 1 teaspoon of thyme, 1 teaspoon of oregano, 1 teaspoon of white pepper, 2 tablespoons of cornstarch. Directions: Pour broth into large pot. Add celery, carrots and zucchini. Cook over medium high heat until vegetables are tender. Reduce heat. Add cabbage and spinach. Simmer stew for 10 minutes. Add beans. Mix well. Stir in tomato paste and spices. Stir until well blended. Continue to simmer stew for 5 minutes. Take 1/ 4 cup of broth from pot and let cool. Add cornstarch to broth and stir until smooth. Add starch mixture back into stew. Bring stew to boil, stirring. Turn heat down to simmer and continue stirring until stew thickens. * If you are unable to find uses for a whole cabbage, small bags of shredded cabbage are available for purchase in the produce aisle of most supermarkets. View more Brain Healthy Mediterranean Diet Recipes: Tuscany Stew
Ingredients: 3 cups plain yogurt (do not use low-fat or nonfat), 1 English hothouse cucumber (about 16 ounces), peeled, halved lengthwise, seeded, 3 tablespoons of finely chopped fresh dill, 1 large garlic clove, minced. Directions: Place a strainer over large bowl. Line the strainer with 3 layers of cheesecloth. Spoon yogurt into cheesecloth-lined strainer; let stand at room temperature to drain 3 hours (liquid will drain out and yogurt will thicken). Transfer yogurt to medium bowl. Discard liquid. Meanwhile: Coarsely grate cucumber. Place in another strainer; let stand at room temperature until most of liquid drains out, about 3 hours. Discard liquid. Squeeze excess moisture from cucumber. Mix cucumber, dill and garlic into yogurt. Note: Can be made 1 day ahead. Cover and refrigerate.View more Brain Healthy Mediterranean Diet Recipes: Tzatziki Sauce
Ingredients: 3/4 cup of red wine, 3 tablespoons of olive oil, 1 medium onion, diced, 1 red bell pepper, cut into small strips, 1 yellow bell pepper, cut into small strips, 5 cloves of garlic, diced, 4 cups (or 32 ounces) of vegetable broth (look for a low sodium variety), 12 ounces of Arborio or Paella rice (just under 2 cups), 1/4 teaspoon saffron threads, 2 teaspoons paprika, 1/2 teaspoon red pepper flakes, 1 cup diced tomatoes, 2 tablespoons of tomato paste, 1 teaspoon of salt, 1/2 teaspoon of pepper, 1/2 cup frozen green beans, 1/2 cup of frozen green peas, 4 artichoke hearts, quartered. Directions: Heat oil in large fry pan. Add onions, garlic and pepper and sauté for 3 minutes. Add rice and stir to coat well with oil. Add broth, red wine, saffron, paprika, red pepper flakes, tomatoes, salt and pepper. Stir well and bring mixture to boil. Reduce heat to medium-low. Cover and cook for 15 minutes. Stir in green beans, peas and artichokes. Cover and continue cooking until liquid is absorbed and rice is tender, approximately 5 minutes. View more Brain Healthy Mediterranean Diet Recipes: Vegetable Paella
Ingredients: 3 tablespoons of olive oil, 1 medium onion, chopped, 2 tablespoons of chili powder, 1 14 1/2-ounce can Mexican recipe stewed tomatoes with juices, 8 ounces frozen veggie crumbles, thawed, 1 cup of canned red kidney beans, rinsed, drained, 1/4 cup of water, 1/2 cup of shredded Mexican-style 4-cheese mix. Directions: Heat oil in heavy large skillet over medium-high heat. Add onion and sauté until tender, about 5 minutes. Add chili powder; stir 1 minute. Stir in tomatoes with juices, veggie crumbles, beans and 1/4 cup water. Cook until slightly thickened, breaking up any large tomato pieces and stirring occasionally, about 5 minutes. Season to taste with salt and pepper. Divide chili between 2 soup bowls; top with cheese and serve. View more Brain Healthy Mediterranean Diet Recipes: Vegetarian Chili
Ingredients: 4 cups of vegetable broth , 4 stalks of celery, sliced, 4 carrots, sliced, 3/4 cup of cabbage, shredded*, 1 cup of baby spinach leaves, 1 small zucchini, sliced, 1 15 ounce can of cannelini beans, drained and rinsed, 1 15 ounce can of kidney beans, drained and rinsed, 4 tablespoons of tomato paste, 1 teaspoon of thyme, 1 teaspoon of oregano, 1 teaspoon of white pepper, 2 tablespoons of cornstarch. Directions: Pour broth into large pot. Add celery, carrots and zucchini. Cook over medium-high heat until vegetables are tender. Reduce heat. Add cabbage and spinach. Simmer stew for 10 minutes. Add beans. Mix well. Stir in tomato paste and spices. Stir until well blended. Continue to simmer stew for 5 minutes. Take 1/ 4 cup of broth from pot and let cool. Add cornstarch to broth and stir until smooth. Add starch mixture back into stew. Bring stew to boil, stirring. Turn heat down to simmer and continue stirring until stew thickens. * If you are unable to find uses for a whole cabbage, small bags of shredded cabbage are available for purchase in the produce aisle of most supermarkets.View more Brain Healthy Mediterranean Diet Recipes: Vegetarian Tuscany Stew
Ingredients: 2 tablespoon olive oil, 2 cloves garlic, minced, 3/4 cup onion, chopped, 1 1/2 cups mushrooms, sliced, 1/2 cup celery, chopped, 1/2 cup carrots, diced, 1 medium zucchini, sliced, 1 medium yellow squash, sliced, 28 ounces crushed tomatoes, 2 tablespoons tomato paste, 1 teaspoon Italian seasoning, 1 teaspoon basil, 1/2 teaspoon pepper, 4 ounces fresh spinach, 15 ounces Ricotta cheese, low fat , 1 pound Lasagna noodles, whole-wheat , 3/4 cup mozzarella cheese, low fat . Directions: Preheat oven to 375 degrees. Spray baking dish with nonstick cooking spray. Heat oil in pan. Sauté garlic and onions until tender. Add mushrooms, celery, carrots, zucchini, and squash. Continue cooking approximately 10 minutes or until vegetables are soft. Add tomatoes, tomato paste, and Italian seasoning, basil and pepper. Bring mixture to a boil. Reduce heat and simmer for 15 minutes. Stir in spinach. Remove from heat and set aside. Boil lasagna noodles until tender. Drain and lay on paper towels. Spread 1 cup of sauce on bottom of pan. Top with 6 noodles. Layer with half the ricotta cheese. Repeat layering ending with sauce. Top with mozzarella cheese. Bake 30 - 45 minutes. View more Brain Healthy Mediterranean Diet Recipes: Whole Wheat Vegetable Lasagna
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