Wendy Jo Peterson

Article / Updated 02-26-2024

Springtime in the Mediterranean (March through May) brings warm weather and new crops such as brightly colored, pencil-thin asparagus; dark leafy greens; and artichokes. Nothing is quite like seeing these welcoming veggies lined up in the produce aisle or at the farmers' market after a long, cold winter. Here are some simple Mediterranean-inspired veggie dishes to go along perfectly with a spring meal. Roasted Grapes with Walnuts and Feta Preparation Time: 8 minutes Cook Time: 15 minutes Yield: 4 servings 1 pound red grapes, washed, dried and de-stemmed 2 tablespoons extra-virgin olive oil 1 tablespoon honey 2 tablespoons balsamic vinegar 1/4 cup walnuts 1/4 cup feta Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper and spread the grapes out evenly. In a small bowl, whisk the olive oil, honey, and vinegar and drizzle over the grapes to coat. Place the grapes in the oven and drop the heat to 400 degrees. Roast the grapes for 15 minutes. To serve, top the grapes with the walnuts and feta. PER SERVING: Calories 234 (From Fat 119); Fat 14g (Saturated 3g); Cholesterol 8mg; Sodium 91mg; Carbohydrate 28g (Dietary Fiber 2g); Protein 3g. Braised Artichokes Preparation Time: 25 minutes Cook Time: 23 minutes Yield: 6 servings 4 small artichokes 1 lemon 1/4 cup extra-virgin olive oil 1 leek 4 cloves garlic, sliced 1/4 cup mint or basil, chopped 1-1/2 cups chicken stock 1/2 cup white wine Salt to taste Using a sharp knife, cut off the tip of the artichoke stems and remove the artichokes' tough outer leaves. Cut a 1/2-inch piece off the top of each artichoke and trim any remaining thorns on the tips. Cut the artichokes in half. Place all the halves in a large bowl of water. To prevent browning, slice the lemon in half, squeeze the juice into the water, and place the lemon halves in the water as well. Using a spoon or paring knife, cut out the purple choke (not to be confused with the heart) in the center of the artichoke. Slice each artichoke half into 4 to 6 wedges and return them to the lemon water. In a Dutch oven, heat the olive oil over medium heat. Cut the leek into 1/4-inch slices, separate the rings, and rinse well to remove any sand. Add the leeks and garlic to the heated olive oil and sauté for 6 minutes. Drain the artichokes and pat dry. Add the mint and artichokes to the pan and continue to cook over low heat for 2 to 3 minutes. Pour in the stock. Bring the pot to a boil, reduce the heat to a simmer, and cover for 10 minutes. Stir in the white wine and simmer uncovered for 5 to 10 minutes or until tender. Season with salt and serve. PER SERVING: Calories 152 (From Fat 85); Fat 9g (Saturated 1g); Cholesterol 1mg; Sodium 113mg; Carbohydrate 12g (Dietary Fiber 5g); Protein 4g. You can save time by using frozen artichoke hearts rather than cutting them fresh. Just thaw them out and skip to Step 3. Leeks are grown in sandy soil, so rinsing fresh leeks well and separating the rings to remove all sandy debris is important. Grilled Fennel Preparation Time: 5 minutes Cook Time: 8 minutes Yield: 4 servings 2 fennel bulbs 1 tablespoon plus 1 tablespoon extra-virgin olive oil 1⁄8 teaspoon salt 1⁄8 teaspoon red pepper flakes 1 orange 1/4 cup raw almonds, chopped Heat a grill over medium-high heat. Cut the fennel bulbs in half, drizzle them with 1 tablespoon of the olive oil, and season with the salt and red pepper flakes. Grill the fennel for 4 to 6 minutes on each side. Using a sharp knife, cut the skin away from the orange, removing the white outer portion. Cut the orange in half; break it into segments. Toast the almonds in a skillet over medium heat for 3 to 4 minutes, stirring or tossing constantly to avoid burning. Sprinkle the almonds over the orange slices. Thinly slice the fennel and toss it with the orange slices and almonds. Drizzle with the remaining olive oil and serve. PER SERVING: Calories 169 (From Fat 103); Fat 11g (Saturated 1g); Cholesterol 0mg; Sodium 235mg; Carbohydrate 16g (Dietary Fiber 6g); Protein 4g. You can see how to cut fennel for this recipe here.

Article / Updated 01-02-2024

No matter what country you live in, nothing tastes as good as a perfectly cooked steak. Eat steak the Mediterranean way: smaller portion sizes and amazing fresh flavors and ingredients. Although the serving may be smaller, the taste quotient is just as high. You can make up for the smaller size by adding an amazing legume or vegetable dish. As you slow down and enjoy your steak, you see how living the Mediterranean lifestyle offers better health and more flavor than you may have experienced with your old recipes. Zesty Mediterranean Flank Steak Preparation time: 30 minutes, plus marinating time Cook Time: 20 minutes Yield: 6 servings Zest and juice of 1 lemon, plus 1 tablespoon juice 1 tablespoon fresh rosemary, minced 4 cloves garlic, minced 1/4 cup plus 1 tablespoon extra-virgin olive oil 1/4 teaspoon sea salt 2 pounds flank steak, trimmed of excess fat 2 avocados, cubed 2 tomatoes, cubed 1/4 cup parsley, chopped Salt and pepper to taste Whisk together the lemon juice (minus 1 tablespoon) and zest, rosemary, garlic, 1/4 cup of the olive oil, and the sea salt in a small bowl. Pour the mixture over the meat in a glass dish and flip the meat to coat; cover and marinate in the refrigerator for 2 to 12 hours. Heat the grill over medium-high heat. Combine the avocados, tomatoes, parsley, and remaining lemon juice and olive oil. Allow the flavors to blend at room temperature while the meat cooks. Grill the meat for 6 to 8 minutes until it reaches the desired doneness (3 to 4 minutes on one side and 2 minutes on the other). Remove the meat from the heat and cover with foil for at least 5 minutes before slicing. Slice the meat on the bias for serving. Season the tomato and avocado mixture with salt and pepper and divide evenly over each flank steak serving. PER SERVING: Calories 350 (From Fat 192); Fat 21g (Saturated 7g); Cholesterol 92mg; Sodium 191mg; Carbohydrate 8g (Dietary Fiber 4g); Protein 32g. Filet with Gremolata Preparation time: 15 minutes Cook Time: 16 minutes Yield: 4 servings Four 5-ounce filets of steak 1/2 teaspoon sea salt 1/2 teaspoon pepper 1⁄3 cup gremolata Season the meat with the salt and pepper and allow the meat to come to room temperature. Heat the grill over medium heat. Cook the filets for 4 to 6 minutes on each side or until they reach the desired doneness. Remove the meat from the heat and cover with foil for 5 minutes. Spoon the gremolata evenly over the top of each serving and serve. PER SERVING: Calories 361 (From Fat 234); Fat 26g (Saturated 7g); Cholesterol 88mg; Sodium 368mg; Carbohydrate 1g (Dietary Fiber 0g); Protein 29g. You can find gremolatas with a variety of fresh herbs. Thyme, rosemary, oregano, and mint make great additions to this recipe.

Article / Updated 01-02-2024

The Mediterranean diet includes a specific balance of foods that's high in vitamins, minerals, and antioxidants and contains the perfect balance of fatty acids. Alas, you can't just eat your way to Mediterranean health. Living a healthy lifestyle means you have to look at all aspects of your life. Along with the food plan is a way of life that includes regular physical activity and time for rest, community, and fun; for the folks on the Mediterranean coast, this combination seems to have created that ever-elusive life balance. To tie all the Mediterranean diet and lifestyle concepts together, Oldways Preservation and Exchange Trust came up with the Mediterranean Food Guide Pyramid based on the dietary traditions of Crete, other parts of Greece, and southern Italy around 1960, when chronic diseases such as heart disease and cancer were low. As you can see, the focus is on eating a diet rich in vegetables, fruits, whole grains, legumes, and seafood; eating less meat; and choosing healthy fats such as olive oil. Note also the importance of fun activities, time shared with family and friends, and a passion for life. Focusing on healthy fats Although Mediterranean residents don't consume a lowfat diet, their dietary pattern is considered heart-healthy. How can that be? Not all fats are created equal. People in the Mediterranean consume more of the healthier types of fats (monounsaturated fats and polyunsaturated omega-3 fatty acids) and less of the omega-6 polyunsaturated fatty acids and saturated fats other cultures tend to overload on. Instead of focusing on total fat intake, these folks maintain a healthier ratio of these different groups of fats than you see in the United States; they consume about 35 percent of their total daily calories from fat, but less than 8 percent of their calories come from saturated fats. According to the National Health and Nutrition Examination Survey, the average intake of saturated fats in the United States is 11 percent of daily calories. To start rebalancing your fat ratio, limit your use of fats such as butter and lard in cooking and use more olive oils or avocadoes for spreads. Don't say "cheese": Using dairy in moderation You may think of the Mediterranean as a cheese-eater's heaven, but the truth is that the Mediterranean areas we focus on don't consume a lot of cheese. Dairy is consumed on a daily basis in the Mediterranean diet, and cheese (along with yogurt) is a common source of calcium; however, moderation is the key (isn't it always?). Incorporate two to three servings of full-fat dairy products daily. One serving may include an eight-ounce glass of milk, eight ounces of yogurt, or an ounce of cheese. Eating primarily plant-based foods One of the most important concepts of the Mediterranean diet pattern is consuming tons of plant foods such as fruits, veggies, legumes, and whole grains. People in the Mediterranean commonly eat five to ten servings of fruits and vegetables each day, which often means having two to three vegetable servings with each meal. Other daily staples include legumes such as beans, lentils, and peas, and whole grains such as bulgur wheat or barley. Foods in these categories are naturally low in calories and high in nutrients, which makes weight- and health-management easy. Begin by finding ways to incorporate more unprocessed plant foods in your diet on a daily basis. Punching up the flavor with fresh herbs and spices Fresh herbs and spices not only add tremendous flavor to food but also have many hidden health benefits. If you already use ample herbs and spices in your own cooking, you're on the right track. Enjoying seafood weekly Seafood is a weekly staple in the Mediterranean diet, and with good reason. Not only is it a local product, but it's also a great source of those coveted omega-3 fatty acids. If you live near a coast, you have a great opportunity to find fresh fish in your local stores and restaurants. If you're landlocked, don't discount lakes and rivers for fresh fish. Don't like fish? You can get omega-3 fatty acids in other ways, such as with fish oil supplements or by eating lots of fresh herbs, walnuts, omega-3 enriched eggs, chia seeds, and flaxseeds. Limiting red meat Red meat used to be a luxury item in rural parts of the Mediterranean, so folks there ate it less frequently. Even though it's now more accessible to the average Joe, the serving limits have stuck over the years. Beef is only served once or twice a month in the Mediterranean rather than several times a week like in many U.S. kitchens. And when it does hit the table, it's usually as a small (two- to three-ounce) side dish rather than an eight-plus-ounce entree. This habit helps ensure a reasonable intake of saturated fats and omega-6 fatty acids. Don't panic at the idea of cutting your meat portion so drastically. You can easily replace some of that meat with lentils or beans to add plant-based protein to your meals, or add more vegetable servings to help fill the plate. Also keep in mind that Mediterranean beef recipes are so full of flavor that a small serving becomes more satisfying. Having a nice glass of vino Wine lovers, rejoice! Drinking a glass of wine with dinner is certainly a common practice in the Mediterranean regions. Red wine has special nutrients that are shown to be heart-healthy; however, moderation is so important. Enjoying some red wine a couple of times a week is certainly a good plan for heart health, although you want to check with your doctor to ensure its okay for you. Getting a good dose of daily activity Historically, the people in the rural Mediterranean got plenty of daily activity through work, getting where they needed to go on foot, and having fun. The most notable difference is folks who lived in these areas participated in low-impact movement, like walking, kneading bread, and gardening, all day long. In today's fast-paced environment, people tend to do one short burst of high-impact activity and then sit the rest of the day, a pattern still associated with a higher risk of heart diseases, diabetes, cancer, and mortality. Both types of activity are important for optimal health. Although you may rely heavily on your car and think this lifestyle isn't realistic for you, you can still find ways to incorporate both aerobic exercise (which gets your heart rate up) and strength-training exercises regularly. Walking encompasses both aerobic and strength training and helps relieve stress. If you live close to markets or restaurants, challenge yourself to walk to them rather than drive, or simply focus on taking a walk each day to unwind. And don't forget fun activities like hiking a trail, riding your bike, or taking a swim. Keep your body moving all day. Taking time for the day's biggest meal Even though the Mediterranean residents of days gone by were hard workers, often doing a significant amount of manual labor, they always made time for their largest meal of the day. Traditionally, this meal was lunch, where people sat down as a family and enjoyed a large meal full of vegetables, legumes, fruits, and seafood or meat. Taking time for meal and family was a priority; you didn't see people eating in five minutes at the countertop. In many cultures, having this large relaxing meal at lunchtime is difficult because of work schedules. However, you can adapt this strategy into your life by focusing on supper. Prioritizing some time to unwind and relax from a busy workday provides other benefits for your family. According to a Columbia University survey, teenagers who eat with their families at least five days a week have better grades in school and are less prone to substance abuse. Although taking time for a large, relaxing meal sounds like one of those optional strategies you can skip, keep in mind that even small lifestyle choices can make a very big impact on overall health. Family dinners can help you clear your head from work and provide enjoyment through good food and conversation. If you're go, go, go all day at work, prioritizing family mealtime can be priceless for your daily stress management. Enjoying time with friends and family Community spirit is a large part of the Mediterranean culture and is something that's disappearing in American culture. Getting together on a regular basis with friends and family is an important priority for providing a sense of strong community and fun. The fun and laughter that come with friendly get-togethers are vital for stress management. Without these little joyful experiences, stress can tip to an unhealthy balance. To put this strategy into practice, invite some of your close family and friends over each week, perhaps for dinner. It can be as casual as you like. The important thing is to add this type of fun and enjoyment to your life more often. Having a strong passion for life The Mediterranean coast is full of sunshine, good food, and beautiful surroundings, so the people who live there naturally tend to have a strong passion for life, family, friends, nature, and food. Choosing to have a strong passion and love of life is associated with more happiness and fulfillment and less stress. What are you passionate about? Perhaps you love the arts, or maybe nature is your thing. Whatever your passions are, make sure to find a way to make them a part of your life.

Article / Updated 10-10-2023

The best part about using the Instant Pot to cook your favorite meats is the endless possibilities those leftovers can provide. We’re big fans of saving time (and sanity) in the kitchen, and leftovers do just that. But we’re not about to tell you to eat the same meal five days out of the week. (Of course, if that’s your jam, no judgment!) Having a variety of quick and convenient ways you can repurpose that pulled pork or roasted chicken is crucial to not only keeping your love for the Instant Pot alive, but also satisfying your taste buds and encouraging creativity in the kitchen. Use this chapter as a guide to think outside the box when it comes to carrying over your favorite pulled meats. Bowls made with Instant Pot leftovers You can whip up a bowl on a whim by using the pulled meat from your latest Instant Pot meal prep day and highlight it in your bowl. Made pork instead of the chicken called for in the Mediterranean Bowl with Feta and Herb Yogurt Dressing? Don’t fret! Use pork instead, and rest easy knowing you’ll still be getting plenty of solid nutrition like protein, vitamin B12, and many other nutrients. Mediterranean Bowl with Feta and Herb Yogurt Dressing Instant Pot function: Sauté (High), Pressure (High), Keep Warm (Off), Quick Release Fits diets: Gluten-Free, Mediterranean Prep time: 20 minutes Cook time: 25 minutes Yield: 4 servings Ingredients 2 small chicken breasts, cubed 1/4 cup extra-virgin olive oil Salt and pepper, to taste 1 cup dried garbanzo beans, soaked overnight and drained 1/4 cup farro 1/2 small onion, chopped 2 cups chicken stock 2 garlic cloves, chopped 1 teaspoon oregano 1/2 teaspoon salt 1/4 teaspoon black pepper 1 avocado, peeled and sliced, for garnish 1/2 cup black or green olives, for garnish 1 medium bell pepper, thinly sliced or 1/2 cup chopped, canned red bell pepper, for garnish 1 medium tomato, chopped, for garnish 1/2 cup fresh grated carrot, for garnish 1/2 cup fresh basil, chiffonade (see following figure), for garnish 1/2 cup chopped walnuts, for garnish Feta and Herb Yogurt Dressing (see the following recipe) Directions Set the Instant Pot to Sauté (High) and place the cubed chicken breasts and olive oil into the pot. Sauté for 10 minutes, stirring occasionally until fully cooked. Remove the chicken from the pot, season with salt and pepper to taste, and set aside. Place the garbanzo beans, farro, onion, chicken stock, garlic, oregano, salt, and pepper in the inner pot of the Instant Pot. Secure the lid and set the valve to Sealing. Press Pressure Cook (High) and, using the +/– button, set the timer to 15 minutes and Keep Warm (On). When cooking has completed, allow do a Natural Release for 10 minutes. Press Cancel, using Quick Release to remove any additional pressure from the pot. Carefully remove the bean and farro mixture and set aside. Assemble the bowls by placing 1/4 of the bean and farro mixture on the bottom of each bowl. Add a single line of cooked chicken cubes down the center of each bowl. Decorate the bowls with avocado, olives, bell pepper, tomatoes, and grated carrot. Top each bowl with basil and walnuts. To serve, drizzle with Feta and Herb Yogurt Dressing or a quick squeeze of fresh lemon and olive oil. Feta and Herb Yogurt Dressing Fits diets: Gluten-Free, Mediterranean, Vegetarian Prep time: 3 minutes Cook time: None Yield: 8 servings Ingredients 1 cup plain yogurt 1/4 cup crumbled feta 2 tablespoons chopped dill 2 tablespoons chopped parsley 1/2 teaspoon salt 1/2 cup grated cucumber 1 garlic clove, chopped 1 green onion, chopped Directions Place all the ingredients in a bowl and whisk together. Serve immediately. If you prefer a smoother dressing, you can skip the chopping and just blend all the ingredients in a blender. Casseroles from Instant Pot leftovers Casseroles are not just reserved for ground meats. Pulled meats, like chicken, pork, and beef, make excellent additions to your favorite comfort classic casserole recipes. The meats are precooked, so you should be able to adjust the cooking time a bit to throw dinner together more quickly. Every recipe will vary so a general rule of thumb is to allow yourself the time to be able to keep an eye on the recipe while it’s cooking on your first run through, so you don’t end up with an overcooked casserole! Enchiladas with Instant Pot leftovers Enchiladas are a family favorite in our homes. Simply shred your leftover meat into even pieces. Using your Instant Pot and 7-inch springform pan, make a quick enchilada lasagna in just under 14 minutes! Just as you would with a traditional lasagna, layer your tortillas, cheese, sauce, and leftover meat. You can even kick it up a notch by adding in precooked vegetables you may have on hand. Make it gluten-free by using corn tortillas. Add leftover meats to omelets Power up your breakfast and make a protein-packed omelet. Omelets are a go-to food recommended on most keto and paleo diets. Plus, they’re easily customizable for the entire family. A nice way to kick off a weekend would be to use up any leftover meats you had from the week and create your own in-home, build-your-own-omelet bar! Not only will you save a ton of money (because you won’t be dining out), but you’ll also help clean out your fridge to get ready for Sunday meal prep. Some of our favorite combos include pairing your garden-fresh vegetables like tomatoes, bell peppers, and fresh cilantro with leftover carnitas. Salads featuring Instant Pot leftovers It’s pretty obvious you can throw whatever pulled meat you have on a delicious crisp salad any season of the year. But this tip uses those pulled meats in a way that you may not have thought of before: yogurt-based salads! Yes, you can amp up the nutrition of those traditional mayonnaise-based salads by using a blend of plain yogurt and mayonnaise (or if you’re a yogurt fan, just use it entirely in the recipe and hold the mayo). We recommend using fresh herbs to enhance the flavor of your salads, although the meats are seasoned when cooked. Serve them atop a bed of butter-leaf lettuce and whole-grain crackers for a simple yet satisfying meal. Sandwiches with hearty pulled meat leftovers Did your house suddenly become a landing spot? Don’t stress, you can feed your friends and family with a quick sandwich platter using that leftover pulled meat. Take out whatever bun or bread you have (even hot dog buns cut in half will work well for this) and assemble a variety of hot and cold sandwiches with whatever meat you have on hand. Plus, you can easily take your hot dog bun pulled pork sandwich to a new level by adding a drizzle of a homemade dressing. Your guests may even think you had them catered in with that gourmet touch! Add leftover meats to soups Boost the protein of those vegetarian classic soups like minestrone soup and other vegetable-based soups by tossing in leftover pulled meats! If you’re making them in the Instant Pot, simply wait until the cooking completes for your soup, and stir in the pulled meat pieces at the end. Carry-over cooking from the pressure of the pot will naturally reheat the meat (without toughening it) to the proper temperature that’s safe to consume! If you plan to use a leftover pulled meat in a soup that uses a bone-based cut of meat, it may not have the depth of flavor intended (bones naturally add flavor to the broth). So, you may need to add a little beef, chicken, or pork-based bouillon to amplify the flavor. Tacos featuring Instant Pot leftovers Tacos aren’t just for Tuesdays! We highly encourage you to keep tortillas on hand so you can enjoy those leftover pulled meats in taco form any day of the week. Craving barbecue? Take that tortilla, stuff it with your pulled meat, and top with cabbage slaw and barbecue sauce and you’ve got yourself a portable taco sandwich that most Texans would be proud of. A double bonus: Tacos can be made in just about anything that folds! Following a low-carb diet? Swap lettuce leaves for the tortilla. Tamales with meat cooked in your Instant Pot Whether you’re preparing tamales for the holiday season or just because it’s a Thursday, leftover pulled meats are a huge time-saving hack! Instead of spending the time and labor involved in making the meat from scratch on the day of your tamale assembly, batch cook the meat ahead of time and it’ll be ready to go when you’re ready to assemble. Also, just think of the fewer number of dishes you’ll have if you use leftover meat this way! A win-win! Toast with avocado and pulled meat Avocado toast is super trendy (and delicious) but it’s often lacking an important nutrient group that could really help leave you more satiated and satisfied hours after enjoying it: protein! Those leftover pulled meats all pair wonderfully shredded, heated, and topped on your avocado toast morning, noon, and night. We recommend taking this simple recipe up a notch by adding pickled vegetables and red pepper flakes on top.

Article / Updated 10-10-2023

If you’re only slightly sold on the Instant Pot, trust us, after you get through this article, you’ll wonder why it took you so long to become a part of the Instant Pot fan club! From tips to dealing with the BURN message, to creative tricks to using your Instant Pot accessories in multiple ways, to saving money, to gifting, we swear you won’t walk away without something new and useful to try with your pot! BURN, baby, BURN: Dealing with a burn error message Trust us: We’ve been there. You’re not alone in seeing a BURN error message. This section helps you avoid the message in the first place and resolve it if it does occur. To prevent the BURN error message from appearing, always ask yourself the following questions before you get started: Is there enough water-based liquid for the size pot you’re using? Water and/or water-based liquids (like animal and vegetable broths) are essential for pressurized cooking. If you don’t use enough, the pot can’t come to pressure and/or whatever ingredients are on the bottom of the pot may signal the pot to show This is a great advantage, because it reminds you to add more liquid! Is your steam release valve set to Sealing? If your valve is in the wrong position, like Pressure Release when it should be sealed for cooking, steam can release, causing pressure to become altered in the pot, resulting in a BURN Double-check your valve, as well as the sealing ring on the lid, to make sure both are in the correct position. Are you using tomato products? Tomato products are thick and require more liquid. If you’re using tomato paste, add 3/4 cup of liquid for every tablespoon of tomato paste. If you’re using canned tomatoes, add 2 cups of liquid for every 1 cup of tomatoes. No one is perfect and sometimes the BURN message happens. We’ve got you covered if it does! Just try the following: Press Cancel, perform a Quick Release, and remove the lid. The recipe isn’t ruined. You just need to get whatever is stuck to the bottom of the metal pot off so the cooker base stops signaling to the Instant Pot that something is burning. This method will help halt the cooking so you can figure out what’s going on. Use a spatula and remove food particles from the bottom of the metal pot. If BURN is reading because you may have forgotten to deglaze the pot before you started to pressure cook, don’t sweat it. You can use a spatula and a little elbow grease to remove whatever is sticking, and then stir, ensuring you have enough water or water-based liquid in the pot, and start the cooking process again. Add more water or broth. If you do this, do it in small portions, like 1/4 cup at a time, to prevent a watery soup. If you do happen to have a bit too much water in your final recipe, you can fix this by allowing the recipe to cook over the Sauté function to help absorb some of the excess water. Use the pot-in-pot (PIP) cooking method. If you can salvage whatever you have in the pot, take that and place it inside an Instant Pot–safe dish. Cover it with aluminum foil and resume cooking. Try some mind-blowing tricks with your Instant Pot We were late to the game on these tricks, and we’ve made it our mission to ensure you aren’t! The beauty of having others walk the path ahead of you is that you can relish in the bounty of tricks that’ll save you more time and frankly, are just really cool! Take a look at the following tricks and smile, knowing you’ve invested in a kitchen appliance that offers so many possibilities: The lid has two special holders — they’re on the top sides cooker base. Take a look at the top of your cooker base. See the symmetrical pot holders? Those aren’t just for carrying your pot. Set the lid right into one of them so you can keep it out of the way while sautéing, especially if you’re in a tight space! The rice spoon can rest on the side of the pot — there’s a space just for it. Keep your kitchen tidy and let the spoon rest right on the side of the pot. Not sure where it is? Just look on the cooker base — you’ll find it right there! You can make muffins in the egg bites mold. No need to buy premade muffins or order another piece of special equipment! If you have the silicone egg mold, it doubles as a mini muffin pan. Assemble muffins as the recipe states and portion by the spoonful into the mold. Repeat until all batter is used. If you don’t own an egg bite mold, use silicone muffin liners to make muffins. The silicone can withstand the high temperature achieved inside the Instant Pot and will result in a light and fluffy muffin under the Pressure Cook setting found on all pots. Mason jars can double as individual cheesecake pans or individual cake or muffin pans; they can also be used to make yogurt. These multifunctional glass jars are a must with your Instant Pot. Freeze meal prep in round molds. If you’re a planner, you’ll love this trick. Prep your meals in round bowls that can fit into your Instant Pot. Then, when it’s time to cook, all you need to do is dump in the mix and lock in the pressure. No need to worry about whether the frozen contents will fit! Save on your energy bill with the Instant Pot Did you know that pressure cooking can help save money on your electricity bill? The Instant Pot is one of the greenest kitchen appliances you can have in your arsenal. Compared to other kitchen appliances (like your oven or stove), the Instant Pot uses 70 percent less electricity. Plus, the Instant Pot cooks food much quicker than other appliances, meaning less energy is used during the entire recipe process. The Instant Pot cooks most food in 70 percent less time! The Instant Pot is designed specifically to focus on cooking the food under a specific pressure level programmed into the pot instead of heating the entire cooker base or using a higher pressure than is needed for the particular food. For instance, think about the last time you cooked soup in a large pot on the stove. Typically, the pot’s outer surface is very hot to touch. But thanks to the design of the Instant Pot, and the dual layer of air pockets between the inner pot and the cooker base, the energy is concentrated on cooking the food and not the appliance. Another important feature built into the Instant Pot is the sealing mechanism, which requires significantly less water for cooking (resulting in less steam produced as well). This is actually a double whammy because not only will you save from less energy being used for cooking, but it’ll also help keep your house cooler versus using an oven and hopefully preventing have to turn on the air-conditioning! Finally, peak energy usage hours are typically from 4 to 9 p.m., typically prime dinner hours. Enlisting the help of your Instant Pot, you can keep your costs down while still putting a homemade, delicious meal on the table in a matter of minutes. Make edible gifts for every occasion Nothing says “I appreciate you” more than a homemade gift, in our humble opinions. Plus, do it yourself (DIY) gifts are a budget-savvy way to spread a little cheer throughout the year. Whether you’re making something for Teacher Appreciation Day or spreading the holiday spirit to your coworkers, we’ve got just the gift idea for you. Vanilla extract: Unless you’re buying the imitation kind, pure vanilla extract can cost a pretty penny. Spread the holiday baking magic by whipping up a batch of your own in the Instant Pot. To make it, you need the following: Four 3-ounce Mason jars, sanitized Two vanilla bean pods, cut in half 1-1/2 cups of high-quality vodka Place the vanilla bean pods into the Mason jars and pour 3 ounces of vodka over each one. Secure the lids and place the jars on the metal trivet in the Instant Pot with 1 cup of water. Pressure cook for 1 hour. Carefully remove and store in a cool, dark place. Limoncello: Everyone wants to vacation in Italy, right? Bring the taste of Italia to your friends by surprising them with their own batch of limoncello! This is also perfect for a bridal party gift. To make it, you need the following: Four 8-ounce Mason jars, sanitized 32-ounces of vodka 2 cups of lemon rinds 4 tablespoons cane sugar (or sweetener of choice) Pour 8 ounces of vodka into each Mason jar. Then put 1/2 cup of lemon rinds in each jar. Place the jars on the metal trivet in your Instant Pot with 1 cup of water. Pressure cook for 30 minutes. Carefully remove the jars. Add 1 tablespoon of sweetener to each jar, and store in the fridge. Coffee liqueur: Share the spirit of a fun after-dinner drink with all your friends! This is the perfect holiday gift to spread joy. Serve over ice cream or with cream. To make it, you need the following: Six 8-ounce Mason jars, sanitized 4 cups of strong brewed coffee 2 cups of sugar 2 teaspoons of vanilla extract 2 cups of vodka In the Instant Pot, sauté together the brewed coffee and sugar until it simmers and the sugar is dissolved, stirring every couple minutes. Turn off the Sauté function and whisk in the vanilla extract and vodka. Divide the coffee liqueur evenly among the Mason jars, and store in a cool, dark cabinet for at least two weeks before serving. It gets better with age! Apple or pumpkin butter: Whip up a batch of pumpkin bread and put this beside it in the bag. Your friends will thank you later, we promise! To make it, you need the following: Two 8-ounce Mason jars, sanitized 1-1/2 to 2 pounds of apples or pumpkin 1 teaspoon of ground cinnamon 1/2 teaspoon of ground nutmeg 1/4 teaspoon of salt Place the apples or pumpkin on the metal trivet inside the Instant Pot with 1/2 cup of water and steam for 5 minutes. Remove the lid and carefully discard the skins. Drain the excess water and return the apples or pumpkin to the inner pot. Using a potato masher or wooden spoon, mash the cooked apples or pumpkin. Using the Sauté function, heat the puree and stir in the spices. (If you’re making pumpkin butter, you can stir in 2 teaspoons of pumpkin pie spice, too.) You can keep this free of added sugar or add a bit of brown sugar for a sweeter taste. Store the butter in Mason jars and refrigerate for up to 3 months. Make your own dry mixes: Make a few dry mixes and keep them on hand for when you need a last-minute hostess gift. Omit the butter, yogurt, milk, vanilla extract, water from the jar, or any wet ingredients. Attach a note that reads how to assemble the recipe with the remaining ingredients that need to be added. You can even include the DIY vanilla extract (earlier in this list) as part of the gift bundle!

Article / Updated 10-10-2023

Think the air fryer is just to make your favorite “fried” foods fast? Think again! From Beef Short Ribs to Chicken Souvlaki Gyros, there’s a meaty main in this article that will appeal to every carnivore. Pork Schnitzel Prep time: 15 minutes Cook time: 14 minutes Yield: 4 servings Ingredients 4 boneless pork chops, pounded to 1/4-inch thickness 1 teaspoon salt, divided 1 teaspoon black pepper, divided 1/2 cup all-purpose flour 2 eggs 1 cup breadcrumbs 1/4 teaspoon paprika 1 lemon, cut into wedges Directions Season both sides of the pork chops with 1/2 teaspoon of the salt and 1/2 teaspoon of the pepper. On a plate, place the flour. In a large bowl, whisk the eggs. In another large bowl, place the breadcrumbs. Season the flour with the paprika and season the breadcrumbs with the remaining 1/2 teaspoon of salt and 1/2 teaspoon of pepper. To bread the pork, place a pork chop in the flour, then into the whisked eggs, and then into the breadcrumbs. Place the breaded pork onto a plate and finish breading the remaining pork chops. Preheat the air fryer to 390 degrees. Place the pork chops into the air fryer, not overlapping and working in batches as needed. Spray the pork chops with cooking spray and cook for 8 minutes; flip the pork and cook for another 4 to 6 minutes or until cooked to an internal temperature of 145 degrees. Serve with lemon wedges. Serve with spätzle and a tossed salad to complete this German meal. Beef Short Ribs Prep time: 1 hour Cook time: 20 minutes Yield: 4 servings Ingredients 2 tablespoons soy sauce 1 tablespoon sesame oil 2 tablespoons brown sugar 1 teaspoon ground ginger 2 garlic cloves, crushed 1 pound beef short ribs Directions In a small bowl, mix together the soy sauce, sesame oil, brown sugar, and ginger. Transfer the mixture to a large resealable plastic bag, and place the garlic cloves and short ribs into the bag. Secure and place in the refrigerator for an hour (or overnight). When you’re ready to prepare the dish, preheat the air fryer to 330 degrees. Liberally spray the air fryer basket with olive oil mist and set the beef short ribs in the basket. Cook for 10 minutes, flip the short ribs, and then cook another 10 minutes. Remove the short ribs from the air fryer basket, loosely cover with aluminum foil, and let them rest. The short ribs will continue to cook after they’re removed from the basket. Check the internal temperature after 5 minutes to make sure it reached 145 degrees if you prefer a well-done meat. If it didn’t reach 145 degrees and you would like it to be cooked longer, you can put it back into the air fryer basket at 330 degrees for another 3 minutes. Remove from the basket and let it rest, covered with aluminum foil, for 5 minutes. Serve immediately. If you prefer more of a rare meat, decrease the cooking time to 14 minutes total. Mustard-Crusted Ribeye Prep time: 35 minutes Cook time: 9 minutes Yield: 2 servings Ingredients Two 6-ounce ribeye steaks, about 1-inch thick 1 teaspoon coarse salt 1/2 teaspoon coarse black pepper 2 tablespoons Dijon mustard Directions Rub the steaks with the salt and pepper. Then spread the mustard on both sides of the steaks. Cover with foil and let the steaks sit at room temperature for 30 minutes. Preheat the air fryer to 390 degrees. Cook the steaks for 9 minutes. Check for an internal temperature of 140 degrees and immediately remove the steaks and let them rest for 5 minutes before slicing. Using a thermometer is the most accurate way to ensure that your meat is not over- or undercooked. Sirloin steaks are a leaner cut. If you opt for a sirloin, you’ll need to reduce the cooking time. Try this dish with any of your favorite steak seasonings. Steakhouse Burgers with Red Onion Compote Prep time: 20 minutes Cook time: 22 minutes Yield: 4 servings Ingredients 1-1/2 pounds lean ground beef 2 cloves garlic, minced and divided 1 teaspoon Worcestershire sauce 1 teaspoon sea salt, divided 1/2 teaspoon black pepper 1 tablespoon extra-virgin olive oil 1 red onion, thinly sliced 1/4 cup balsamic vinegar 1 teaspoon sugar 1 tablespoon tomato paste 2 tablespoons mayonnaise 2 tablespoons sour cream 4 brioche hamburger buns 1 cup arugula Directions In a large bowl, mix together the ground beef, 1 of the minced garlic cloves, the Worcestershire sauce, 1/2 teaspoon of the salt, and the black pepper. Form the meat into 1-inch-thick patties. Make a dent in the center (this helps the center cook evenly). Let the meat sit for 15 minutes. Meanwhile, in a small saucepan over medium heat, cook the olive oil and red onion for 4 minutes, stirring frequently to avoid burning. Add in the balsamic vinegar, sugar, and tomato paste, and cook for an additional 3 minutes, stirring frequently. Transfer the onion compote to a small bowl. Preheat the air fryer to 350 degrees. In another small bowl, mix together the remaining minced garlic, the mayonnaise, and the sour cream. Spread the mayo mixture on the insides of the brioche buns. Cook the hamburgers for 6 minutes, flip the burgers, and cook an additional 2 to 6 minutes. Check the internal temperature to avoid under- or overcooking. Hamburgers should be cooked to at least 160 degrees. After cooking, cover with foil and let the meat rest for 5 minutes. Meanwhile, place the buns inside the air fryer and toast them for 3 minutes. To assemble the burgers, place the hamburger on one side of the bun, top with onion compote and 1/4 cup arugula, and then place the other half of the bun on top. From a food safety perspective, we always advise cooking red meat to medium or well done. Use a mandolin on the thinnest setting to get paper-thin onions. This is a fancier burger for many people, but don’t underestimate these flavors! You won’t miss the classic tomato and onion slices. But, if you prefer the classic version, opt for sliced tomatoes, onions, and crisp lettuce instead. Chicken Souvlaki Gyros Prep time: 2 hour 5 minutes Cook time: 18 minutes Yield: 4 servings Ingredients 1/4 cup extra-virgin olive oil 1 clove garlic, crushed 1 tablespoon Italian seasoning 1/2 teaspoon paprika 1/2 lemon, sliced 1/4 teaspoon salt 1 pound boneless, skinless chicken breasts 4 whole-grain pita breads 1 cup shredded lettuce 1/2 cup chopped tomatoes 1/4 cup chopped red onion 1/4 cup cucumber yogurt sauce Directions In a large resealable plastic bag, combine the olive oil, garlic, Italian seasoning, paprika, lemon, and salt. Add the chicken to the bag and secure shut. Vigorously shake until all the ingredients are combined. Set in the fridge for 2 hours to marinate. When ready to cook, preheat the air fryer to 360 degrees. Liberally spray the air fryer basket with olive oil mist. Remove the chicken from the bag and discard the leftover marinade. Place the chicken into the air fryer basket, allowing enough room between the chicken breasts to flip. Cook for 10 minutes, flip, and cook another 8 minutes. Remove the chicken from the air fryer basket when it has cooked (or the internal temperature of the chicken reaches 165 degrees). Let rest 5 minutes. Then thinly slice the chicken into strips. Assemble the gyros by placing the pita bread on a flat surface and topping with chicken, lettuce, tomatoes, onion, and a drizzle of yogurt sauce. Serve warm. Do not marinate more than 2 hours with the lemon inside. Warm the pita bread in the air fryer for a minute for a restaurant-like feel.

Article / Updated 10-10-2023

Chicken is a popular dish served throughout the Mediterranean. Chicken is widely popular in Italy, including in some of those classic, much-loved dishes such as chicken cacciatore and chicken piccata. Chicken Cacciatore Prep time: 12 minutes Cook time: 50 minutes Yield: 6 servings 1-1/2 pounds boneless, skin-on chicken breasts 1/2 teaspoon sea salt, plus more to taste 1/4 teaspoon pepper, plus more to taste 1/3 cup flour 1 teaspoon plus 1 teaspoon dried oregano 1/2 teaspoon red pepper flakes 2 tablespoons olive oil 1 large red bell pepper, chopped 1 large green bell pepper, chopped 1 onion, chopped 6 cloves garlic, finely chopped 1/2 cup dry white wine One 28-ounce can diced tomatoes 1 cup chicken stock 1/4 cup capers, drained and rinsed 1/4 cup fresh parsley, chopped 1/2 cup fresh basil, thinly sliced 1/4 cup Parmesan cheese, grated Season the chicken with the salt and pepper. In a large plastic freezer bag, combine the flour, 1 teaspoon of the oregano, and the red pepper flakes. Add the chicken, seal the bag, and shake to coat. In a large Dutch oven or an electric skillet, heat the olive oil over medium-high heat. Add the chicken, skin side down, and cook for 5 minutes on each side. Remove the chicken from the pan and set aside. Add the bell peppers, onions, and garlic to the pan and sauté for 3 minutes, scraping the bottom to pick up the browned bits. Add the wine and sauté the vegetables for 5 minutes. Add the tomatoes (with the liquid), chicken stock, capers, and remaining oregano and return the chicken to the pan. Bring the mixture to a boil, cover, reduce the heat to a simmer, and cook for 30 minutes. Stir in the parsley and season with salt and pepper to taste. Remove the chicken to a cutting board and let it sit for a few minutes prior to cutting. Using a sharp knife, cut each breast if necessary to ensure six servings. Place the chicken onto a serving platter, ladle the sauce over the top, and top with the basil and Parmesan prior to serving. Per serving: Calories 399 (From Fat 139); Fat 15g (Saturated 4g); Cholesterol 99mg; Sodium 1129mg; Carbohydrate 22g (Dietary Fiber 4g); Protein 39g. Chicken Piccata Prep time: 12 minutes Cook time: 18 minutes Yield: 4 servings Four 4-ounce boneless, skinless chicken breasts 1/4 cup plus 1/2 cup flour 1/2 teaspoon garlic power 1/4 teaspoon salt 1/4 teaspoon paprika 1 egg, lightly beaten 1 tablespoon plus 1 cup water 1/4 cup olive oil 2 teaspoons chicken bouillon or base 1 cup water 1/4 cup lemon juice 1 teaspoon cornstarch 1/4 cup fresh parsley, chopped Preheat the oven to 425 degrees. Using a meat mallet or heavy pan, pound the chicken into 1/2-inch-thick pieces. In a shallow bowl, combine 1/4 cup of the flour, the garlic powder, salt, and paprika. In another bowl, combine the egg and 1 tablespoon of the water; place the remaining flour in a third bowl. Dredge the chicken in the flour-garlic mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the plain flour and place onto a baking sheet. Heat the olive oil in a heavy skillet over medium heat. Add the chicken pieces and brown on each side (3 to 4 minutes per side). Return the chicken to the baking sheet and bake for 5 minutes. Meanwhile, add the bouillon and the remaining water to the skillet. Scrape up any browned bits into the sauce. Bring the mixture to a boil and then reduce to a simmer. Whisk together the lemon juice and cornstarch in a small bowl and add to the sauce. Add the parsley. Transfer the cooked chicken to a serving dish and top with the sauce prior to serving. Per serving: Calories 405 (From Fat 161); Fat 18g (Saturated 3g); Cholesterol 95mg; Sodium 797mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 39g. Lemon Chicken Scaloppine Prep time: 12 minutes Cook time: 24 minutes Yield: 8 servings Four 6-ounce boneless, skinless chicken breasts 1/4 cup plus 1/4 cup flour 1/4 teaspoon salt 1/4 teaspoon pepper 2 eggs, lightly beaten 2 tablespoons water 1 cup panko breadcrumbs 1/4 cup olive oil Juice of 1 lemon Preheat the oven to 300 degrees. Cut each chicken breast in half lengthwise to create thin chicken breasts fillets. In a shallow bowl, combine 1/4 cup of the flour and the salt and pepper. In another bowl, combine the eggs and water. Mix the panko and the remaining flour in a third bowl. Dredge chicken in the flour-salt mixture and shake off any excess. Dip the chicken into the egg mixture and then coat with the panko mixture and place onto a baking sheet. Heat the olive oil in a heavy skillet over medium-high heat. Add the chicken pieces in batches and brown on each side (6 to 8 minutes per side). Keep the chicken warm in the oven on an ovenproof serving platter until you cook all the pieces. Drizzle the lemon juice over the cooked chicken and serve. Per serving: Calories 271 (From Fat 95); Fat 11g (Saturated 2g); Cholesterol 71mg; Sodium 522mg; Carbohydrate 13g (Dietary Fiber 1g); Protein 29g.

Article / Updated 09-13-2023

Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of those food items that can become very unhealthy quickly, but the pizza on the Mediterranean Diet is a far cry from the 5-meat, stuffed crust, deep-dish, extra cheese variety. The classic Italian pizza isn’t the fat, calorie, and sodium bomb that many American versions are; Italians use just a whisper of sauce or oil, a small sprinkling of cheese, and only one layer of meat (if any at all). The bread, not the toppings, is the highlight of Mediterranean pizzas. Credit: ©iStockphoto.com/ivanmateev, 2010 Pizza Dough Prep time: 25 minutes Yield: 1 pizza, 10 servings One 1/4-ounce package active dry yeast 2 teaspoons honey 1-1/4 cups warm water (about 110 to 120 degrees) 2 tablespoons olive oil 1 teaspoon sea salt 3 cups flour Combine the yeast, honey, and warm water in a large mixer or food processor with a dough attachment. Let the mixture rest for 5 minutes to be sure that the yeast is alive (look for bubbles on the surface). Add the olive oil and salt and blend for 30 seconds. Begin to slowly add 3 cups of the flour, about 1/2 cup at a time, mixing for 2 minutes between additions. Allow the mixture to knead in the mixer for 10 minutes, sprinkling with flour if needed to keep the dough from sticking to the bowl, until elastic and smooth. Remove the dough from the bowl and allow it to rest for 15 minutes under a warm, moist towel. Follow the pizza recipe for baking instructions. Per serving: Calories 167 (From Fat 28); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 234mg; Carbohydrate 30g (Dietary Fiber 1g); Protein 4g. You can freeze this pizza dough for 1 month. Form the dough into a ball and cover it with plastic wrap before placing it into a freezer-safe container. Margherita Pizza Prep time: 15 minutes Cook time: 20 minutes Yield: 10 servings 1 batch Pizza Dough 1/4 cup flour as needed for rolling 2 tablespoons olive oil 1/2 cup crushed canned tomatoes 3 Roma or plum tomatoes, sliced 1/4-inch thick 1/2 teaspoon sea salt 6 ounces fresh or block mozzarella, cut into 1/4-inch slices 1/2 cup fresh basil leaves, thinly sliced Preheat the oven to 450 degrees. Roll out the dough to 1/2-inch thick, dusting the pizza dough with flour as needed. Poke holes in the pizza dough with a fork (to prevent crust bubbling) and bake it on a baking sheet or pizza stone for 5 minutes. Remove the pan and drizzle the crust with the olive oil and crushed tomatoes. Top the pizza with the tomato slices and season with the salt. Blot the mozzarella slices dry with a paper towel and lay them on top of the pizza in no exact pattern. Top the pizza with the basil. Bake the pizza for 15 minutes or until the cheese is bubbling. To brown the cheese, place the pizza under the broiler for 2 to 3 minutes if desired. Allow the pizza to cool for 5 minutes before slicing. Per serving: Calories 251 (From Fat 76); Fat 8g (Saturated 2g); Cholesterol 11mg; Sodium 474mg; Carbohydrate 34g (Dietary Fiber 1g); Protein 9g.

Article / Updated 08-16-2023

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 Remove the leaves on the broccoli rabe stem and set them aside. Cut the stalk into 3-inch pieces. In a skillet, heat the olive oil over medium high heat. Sauté the broccoli rabe stalks and leaves and the garlic for 3 minutes. 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 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 Preheat the oven to 425 degrees F. Cut the cauliflower (including the stalk and leaves) into bite-sized pieces and place in a medium bowl. In a small bowl, whisk the remaining ingredients. Pour over the cauliflower and toss to coat. 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.

Article / Updated 08-16-2023

You may be surprised how healthy a simple serving of popular Mediterranean vegetables really is for your body. You've probably heard the saying "You are what you eat," meaning that if your food is full of sugars and unhealthy fats, that's what you have coursing through your body. Vivid description, but true! Luckily, the same is true for eating vegetables. Here are the health benefits of some popular Mediterranean veggie crops so that you can feel great about loading them up on your plate: Broccoli: Broccoli is truly loaded in vitamins and minerals. In fact, it has too many to list here (just take our word for it). Broccoli is chock-full of vitamins C, K, and A as well as folate. Broccoli is known for its anti-inflammatory, antioxidant capabilities and helps enhance the body's detoxification system. This little green tree can help you fight off chronic diseases such as heart disease and even some forms of cancers. Eggplant: Eggplant is very popular in the Mediterranean; it provides a unique flavor and a beautiful, rich purple color. Eggplant is a good source of phenolic compounds that protect the plant from weather and bugs and help you prevent heart disease and cancers. Cucumbers: Cucumbers are on just about every menu in Crete and southern Italy, and they're better for you than you may expect. The skin of cucumbers contains both vitamin C and caffeic acid, which help reduce water retention and skin swelling (hence their popularity as an eye mask). They're also a good source of potassium and magnesium, which help maintain healthy blood pressure. Plus, cucumbers provide high water and fiber contents and few calories, making them a great food to help you feel satisfied and refreshed.