Need some Mediterranean diet ideas? Try these recipes

 

The news this week: A diet rich in olives, olive oil, nuts, fruits, beans, fish, vegetables and whole grains -- also known as a Mediterranean diet -- was shown to lower the risk of heart disease. Weight loss wasn't studied, but it's sure to be a positive side effect of eating this way.

Registered holistic nutritionist Peggy Kotsopoulos, host of “Peggy K’s Kitchen Cures” on Veria Living TV and author of the upcoming book “Kitchen Cures” has come up with some Mediterranean-inspired dishes that are easy, quick and full of those healthful ingredients.

Branzino With Tomato and Kalamata Olives

1 tablespoon extra-virgin olive oil3 cloves garlic, minced1 (28-ounce) can crushed tomatoes1/3 cup pitted kalamata olives, coarsely chopped2 tablespoons capers1 teaspoon dried oreganoSea saltFreshly ground pepper4 (5-ounce) branzino fillets

Heat the oil in a large skillet. Whack the garlic cloves, peel and mince them and add them to the skillet. Add the crushed tomatoes and bring to a simmer. Meanwhile, whack the olives, pit them and roughly chop. Add olives to the sauce along with capers, oregano, salt and pepper to taste; adjust the heat and simmer for 15 minutes.

Slip the fillets into the sauce, and make sure the fillets are covered with the sauce. Cover and simmer until cooked through, about 10 minutes.

Serve on top of cooked quinoa or greens.

Serves 4.

Mediterranean Quinoa Salad

2 cups cooked white quinoa1 cup grape tomatoes, halved½ cup diced cucumber½ cup pitted and chopped black olives¼ cup chopped walnuts, chopped3 tablespoons extra-virgin olive oil½ teaspoon sea saltPinch fresh ground black pepper1 teaspoon dried oreganoJuice of ¼ lemon¼ cup feta cheese, crumbled (optional)

Add all ingredients to a large bowl and mix well.

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