Mediterranean Diet

This diet isn’t actually a diet at all.  It’s a lifestyle that people who live by the Mediterranean Sea live by. This way of eating focuses on eating whole, nutrient dense, unprocessed foods. Science supports this way of eating, with a plethora of studies supporting the benefit of a Mediterranean lifestyle.  It has been linked to lower cholesterol levels, prevention of heart disease (includes lower risk of heart attack and strokes), may improve memory in older adults and decrease risk for dementia and Alzheimer’s disease, lessen risk of depression, is protective against type 2 diabetes and may even help to prevent some types of cancer.

How does this work? This delicious and nutrient packed diet helps to reduce inflammation in the body which in turn lowers your risk of these diseases.

What to eat on a Mediterranean diet:

• Mostly Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
• Eat in moderation: Poultry, eggs, cheese and yogurt.
• Eat only rarely: Red meat.
• Don’t eat: Sugar-sweetened beverages, added sugars, processed meat, refined grains, refined oils and other highly processed foods.

The Mediterranean lifestyle is easy to follow, includes lots of delicious options to choose from and will help you to eat clean and fresh.

~Michele Lubin, MS, RDN

Mediterranean Salmon and Crispy Kale & Cabbage

Serves 2

Ingredients:

• 2 salmon fillets (5 ounces each)
• 6 oz kale, tough stems removed, leaves thinly sliced (about 2 1/2 cups)
• 1/4 head white cabbage, cored and thinly sliced (about 2 cups)
• 3 tablespoons olive oil, divided
• Kosher salt and pepper to taste
• 1/2 teaspoon lemon zest plus 1 tablespoon lemon juice
• 2 tablespoons chopped fresh dill
• 1/2 teaspoon Dijon mustard

Directions:

1. Preheat oven to 450ºF.
2. On a quarter-sheet pan, toss kale and cabbage with 1 tablespoon oil, and spread in an even layer; season with salt and bake 6 minutes. Season salmon with salt & pepper, and add to baking sheet. Bake until salmon is cooked through, about 8-9 minutes.
3. Meanwhile, whisk together lemon zest and juice, dill, mustard, and remaining 2 tablespoons oil. Season to taste with salt and pepper.
4. Drizzle salmon and vegetables with dressing before serving. Serve with a side of quinoa, brown rice or any whole grain of your choice.