Include Hearty Winter Vegetables in Your Mediterranean Diet

By Meri Raffetto, Wendy Jo Peterson

The winter months, December through February, are often the time when you’re less active, which makes it one of the most important times of the year to ramp up your vegetable intake, especially if you’re following the Mediterranean Diet. The extra fiber and roughage help you feel full and satisfied as you expend less energy through activity and exercise. Potatoes, broccoli, and cauliflower are great winter choices.

Sautéed Broccoli Rabe

Preparation Time: 6 minutes

Cook Time: 14 minutes

Yield: 6 servings

2 pounds broccoli rabe

2 tablespoons extra-virgin olive oil

4 cloves garlic, sliced

1/2 cup chicken stock

1/4 teaspoon red pepper flakes

  1. Remove the leaves on the broccoli rabe stem and set them aside. Cut the stalk into 3-inch pieces.
  2. In a skillet, heat the olive oil over medium high heat. Sauté the broccoli rabe stalks and leaves and the garlic for 3 minutes.
  3. Add the chicken stock and red pepper flakes and bring to a simmer. Cover and cook for 10 minutes. Serve.

PER SERVING: Calories 76 (From Fat 48); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 114mg; Carbohydrate 4g (Dietary Fiber 4g); Protein 5g.

The figure shows an example of broccoli rabe

mediterranean-broccoli
Illustration by Liz Kurtzman

Broccoli rabe may be labeled as broccoli rapini in your grocery store.

If your broccoli rabe has thick stalks, peel the outer layer of the stem with a vegetable peeler before cutting the stalks in Step 1.

Curry-Roasted Cauliflower

Preparation Time: 6 minutes

Cook Time: 35 minutes

Yield: 6 servings

1 head cauliflower

1/4 cup extra-virgin olive oil

1/2 cup red wine vinegar

1 teaspoon ground coriander

1 teaspoon ground cumin

1 tablespoon curry powder

1 tablespoon paprika

1 teaspoon salt

  1. Preheat the oven to 425 degrees F.
  2. Cut the cauliflower (including the stalk and leaves) into bite-sized pieces and place in a medium bowl.
  3. In a small bowl, whisk the remaining ingredients. Pour over the cauliflower and toss to coat.
  4. Pour the cauliflower and sauce onto a baking sheet and bake for 35 minutes, stirring every 5 minutes. Serve.

PER SERVING: Calories 118 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 0mg; Sodium 431mg; Carbohydrate 7g (Dietary Fiber 3g); Protein 3g.