The Top 5 Mediterranean Vegetables
6 Nut and Seed Varieties Popular in the Mediterranean Diet
Linking the Mediterranean Diet to Cancer Prevention

Mediterranean Diet Recipes: Winter Vegetable Side Dishes

Potatoes, broccoli, and cauliflower are great winter choices for Mediterranean diet side dishes. 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. The extra fiber and roughage help you feel full and satisfied as you expend less energy through activity and exercise.

Sautéed Broccoli Rabe

Prep time: 6 minutes

Cook time: 14 minutes

Yield: 6 servings

2 pounds broccoli rabe

2 tablespoons 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.

    image0.jpg
  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.

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.

Lemony Broccoli and Olives

Prep time: 8 minutes

Cook time: 9 minutes

Yield: 6 servings

1/2 teaspoon salt

1-1/2 pounds broccoli

2 tablespoons olive oil

1/4 cup black olives, pitted and halved

2 cloves garlic, thinly sliced

Zest and juice of 1 lemon

  1. Fill a 6-quart pot with water and the salt and bring to a boil.

    Meanwhile, cut the broccoli florets from the stalks; with a vegetable peeler, remove the outer skin from the stalks and cut the stalks into 1-inch cubes.

  2. Add the stalks to the boiling water and blanch for 2 minutes; add the florets and blanch for 1 more minute.

    Drain all the broccoli pieces and run under cold water.

  3. Heat the olive oil in a nonstick skillet over medium-high heat until hot.

    Add the broccoli, olives, and garlic and sauté for 4 minutes or until they reach the desired tenderness. Add the lemon zest and juice, toss, and serve.

Per serving: Calories 84 (From Fat 49); Fat 5g (Saturated 1g); Cholesterol 0mg; Sodium 281mg; Carbohydrate 8g (Dietary Fiber 3g); Protein 3g.

Curry-Roasted Cauliflower

Prep time: 6 minutes

Cook time: 35 minutes

Yield: 6 servings

1 head cauliflower

1/4 cup 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.

  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.

blog comments powered by Disqus
A Taste of the Mediterranean: Top 10 Herbs and Spices
How the Mediterranean Diet Can Minimize Your Heart Disease Risk
Appetizer and Dessert Recipes for a Mediterranean Diet
The 5 Types of Sealife Central to the Mediterranean Diet
Lunch or Dinner Entrees on the Mediterranean Diet
Advertisement

Inside Dummies.com