Introduce Favorite Fall Vegetables into Your Mediterranean Diet
Although the fall isn’t as big a veggie season as summer, you can find several choices to incorporate into your Mediterranean diet, including broccoli, cauliflower, and late summer eggplants and squash. These recipes highlight some of the vegetables you can find from September to November, adding a punch of flavor with fresh herbs, spices, olive oil, and cheeses.
Grilled Romaine with Lemon Anchovy Dressing
Preparation Time: 5 minutes
Cook Time: 5 minutes
Yield: 4 servings4 anchovies, canned in oilJuice of 1/2 a medium lemon1/2 cup finely chopped fresh parsley1 teaspoon Dijon mustard2 cloves garlic, smashed1/4 cup plus 1 teaspoon extra-virgin olive oilSalt to taste (optional)1 large head romaine lettuce, cut in half lengthwise3 tablespoons freshly grated Parmesan cheese
- Chop the anchovies, lemon juice, parsley, Dijon, and garlic in a small bowl, then in a blender or food processor for 1 minute. Turn on the machine and slowly drizzle in 1/4 cup of the olive oil until combined, about 2 minutes. Using a piece of the lettuce, taste the dressing and season with salt (if desired).
- Heat a grill or grill pan over medium-high heat. Brush the lettuce with the remaining olive oil and grill the cut side for 2 to 3 minutes, or until grill lines appear.
- Roughly chop the grilled lettuce and toss in a large serving bowl with a little dressing at a time until coated. Top with the Parmesan and serve immediately. Save the remaining dressing in the refrigerator and use within 3 days.
PER SERVING: Calories 177 (From Fat 137); Fat 16g (Saturated 3g); Cholesterol 7mg; Sodium 284mg; Carbohydrate 7g (Dietary Fiber 4g); Protein 5g.
Sautéed Eggplant with Tomatoes and Black Olives
Preparation Time: 10 minutes
Cook Time: 30 minutes
Yield: 6 servings2 tablespoons extra-virgin olive oil3 cloves garlic, chopped1 large eggplant, unpeeled, cut into 1/2-inch cubes1 tablespoon dried oreganoOne 28-ounce can no-salt-added diced tomatoes1/4 cup kalamata or black olives1/4 cup tomato paste2 tablespoons red wine vinegar1 to 3 tablespoons water1 cup fresh basil, sliced thinlySalt and pepper to taste1/4 cup ricotta cheese
- In a heavy skillet, heat the olive oil over medium heat. Add the garlic, eggplant, and oregano and sauté for 10 minutes.
- Add the tomatoes, olives, tomato paste, and vinegar and reduce the heat to medium-low. Cover and cook until the eggplant softens, stirring often, about 15 minutes. If needed, occasionally add 1 tablespoon of water to the pan to help the eggplant soften and cook.
- Stir in the basil and simmer for 3 to 5 minutes. Season with salt and pepper to taste. Place into a serving dish, dollop with spoonfuls of the ricotta, and serve.
PER SERVING: Calories 118 (From Fat 61); Fat 7g (Saturated 2g); Cholesterol 5mg; Sodium 164mg; Carbohydrate 13g (Dietary Fiber 5g); Protein 4g.
The figure shows how to cube an eggplant.