“Keep it simple, use wholesome ingredients, balance the flavors, and make it delicious.”
- Anna Tourkakis
These are some of the delicious Mediterranean dishes I enjoyed in my trip to Greece this summer. Delicious and part of a low inflammation eating pattern - what's not to love!!
A low inflammation diet is consistent with a healthy eating pattern and weight control. This type of diet is also recommended for reducing heart disease and diabetes risk, and follows the same principles as the Mediterranean diet and Dietary Approach to Stop Hypertension (DASH) diet.
Warm Cannellini Salad With Prosciutto. Healthy protein source and a great brown bag lunch alternative!
Serves : 6 prep time: 15 minutes cook time: 25 minutes
I have made this recipe for parties and cooking demonstrations and it’s always a success. The prosciutto really takes the beans to new height. Great salad for a brown bag lunch.
4 to 6 slices prosciutto (3 to 4 oz.)
3 tablespoons Olive oil
3 cloves garlic, minced
2 tablespoons lemon juice
1 tablespoon snipped sage
4 cups fresh arugula, bite size or mixed greens
1 -19 oz. can cannellini beans (white kidney beans), rinsed and drained
1/8-teaspoon salt
1. Preheat oven to 375 degrees. Arrange prosciutto in a single layer on a large baking sheet. Bake for about 25 minutes (until you become familiar with the process, keep checking on the prosciutto after 15 minutes) or when it appears crispy (do not move prosciutto during baking). Remove from oven. Crumble with hands when cool. Set aside.
2. In a small saucepan heat oil over medium heat. Add garlic and cook oil until it begins to brown. Remove from heat. Stir in lemon juice, sage, and salt, set aside.
3. Arrange arugula on serving platter and top with beans then prosciutto. Drizzle with warm dressing. Serve immediately.
Tip: make prosciutto crispy on the stovetop by placing it in a skillet in a single layer and cook on medium heat until crispy. Remove from skillet and let cool. Crumble with hands.
Beans with Swiss Chard and Tomatoes. A delicious way to get magnesium in in your diet. One half cup of cooked beans contains 61 mg and one half cup cooked Swiss chard contains 75 mg. Women need 350 mg and men need 400 mg of this macro mineral. This recipe supplies more than one third of your day’s needs. Magnesium helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy. Magnesium is plentiful in beans and leafy greens such as Swiss chard and beans.
Beans with Swiss Chard and Tomatoes.
Serves: 2
1 small bunch red Swiss chard, leaves only.
1- 15 oz. can cannellini beans, rinsed and drained or home cooked
1-15 oz. can diced tomatoes
¼ cup reduced-sodium chicken broth
1 tablespoon chopped basil
¼ teaspoon hot pepper flakes
2 tablespoons grated Parmesan cheese
1/4 teaspoon salt or to taste
Heat oil in a medium nonstick skillet. Add garlic, cook for one minute. Add Swiss chard and sauté over medium heat, 2-3 minutes. Salt to taste. Add tomatoes and chicken broth and cook for 10 minutes, stirring occasionally. Add beans, basil and pepper flakes; simmer 3-5 minutes. Remove from heat, transfer to serving dish and sprinkle with Parmesan.
Tip: Kale, escarole or spinach make great substitutions for the chard. Red and green Swiss chard can be used interchangeably.
