My family loves Mediterranean meals!

The “Mediterranean Diet” has always been thought of as a good heart healthy diet and it just got another scientific thumbs up.

Here is how Dr. Ann Kulze, renowned authority in the areas of nutrition, healthy lifestyles and disease prevention, describes the study and it’s results:

“In this landmark evaluation, researchers placed almost 7,500 older adults with risk factors for heart disease on one of three diet plans – a Mediterranean diet where most of the fats were from extra-virgin olive oil, a Mediterranean diet where most of the fats were from nuts, or a low-fat eating plan that emphasized grains, fruits, vegetables and low-fat dairy products. Study participants were carefully followed for the next 5 years. At the end of the 5 year study period, study subjects on either of the Mediterranean plans were 28 to 30 percent less likely to die of heart attacks, strokes, vs. those on the low-fat plan.”

This study was unique in that it was a randomized, intervention-based trial — and it clearly proved how the right foods can protect the health of our hearts and arteries.

So what’s in a Mediterranean diet?

Low in red meat, sugar, refined breads and highly-processed foods.  Rich in fish, fresh fruit and vegetables, legumes, nuts, olive oil. Foods like poultry, eggs and low-fat dairy can be enjoyed in moderation.

Mediterranean Roasted Tomato and Shrimp

One of the best things about this diet is that the food is so tasty and easy to prepare.

Here is a dish that I made last night for our family and everybody was happy. It also makes a great Lenten meal.

I served this over quinoa with a big kale salad.

Here are the recipes :

Mediterranean Roasted Tomatoes with Shrimp
A quick, delicious heart-healthy meal

Ingredients

• 5 large garden-fresh tomatoes, cut into eighths
• 3 Tbs extra-virgin olive oil
• 2 Tbs garlic, minced
• 3/4 tsp sea salt
• 3/4 tsp fresh ground pepper
• 1 1/2 pounds medium shrimp, peeled and deveined
• 1/2 cup fresh parsley, chopped
• 2 Tbs fresh lemon juice
• 1/2 cup low-fat feta, crumbled

Directions

1. Preheat oven to 450 degrees.
2. Place tomatoes in a large baking dish. Spoon olive oil and garlic over the tomatoes. Sprinkle with the salt and pepper and toss. Place on top rack of oven and roast for 20 min.
3. Remove baking dish from oven and stir in the shrimp, parsley, and lemon juice. Sprinkle the feta and place back into oven for another 10- 15 minutes or until shrimp are cooked.
4. Serve warm with crusty whole grain bread or over quinoa and a light refreshing salad.

Download recipe: Mediterranean Roasted Tomatoes with Shrimp

Kale Salad with Lemon Vinaigrette and toasted Macadamia nuts
A basic kale salad that will win over even the most skeptical hearty-green newbie’s. Great to serve at a potluck because it can sit without getting soggy. It actually gets better after a night in the fridge! So make a double batch to have on hand.

Ingredients

• 1/2 cup extra-virgin olive oil
• 1/4 cup lemon juice
• 3 cloves garlic, mashed
• 1/2 tsp coarse salt
• Pinch red pepper flakes
• 2 bunches Tuscan kale (about 14 oz), ribs removed and leaves sliced into 1/4-inch shreds
• 1/2 cup Grana Padano or Parmigiano-Reggiano cheese, finely grated, plus shavings for garnish
• 2 Tbs macadamia nuts, toasted and finely chopped (or use walnuts)

Directions

1. In a large bowl, whisk together oil, lemon juice, garlic, salt, and pepper flakes. Add kale and toss to coat. Let sit at room temperature for 10 to 30 minutes.
2. Add grated cheese and toasted Macadamia nuts and toss.
3. Garnish with shaved cheese before serving. Cover and refrigerate leftovers up to two days.

Download recipe now: Kale Salad with Lemon Vinaigrette and toasted Macadamia Nuts