Let's face it, folks. When it comes to healthy eating plans, the Mediterranean diet always seems to be the shining star. Why? Because it works—and it’s been working for decades. Dietitian and author Vanessa Perrone puts it perfectly: "The Mediterranean diet is one of the healthiest eating patterns ever studied, and it's stood the test of time. Research keeps proving its benefits, and its principles have become a benchmark for lifelong health." In her latest cookbook, Everyday Mediterranean, Vanessa brings this iconic diet to life with recipes that not only honor its traditions but also deliver serious flavor. Trust me, you'll want to try one of these tonight!
Brussels Sprouts and Bulgur: A Match Made in Flavor Heaven
(Serves 4)
Here's what you'll need:
1 lb. Brussels sprouts, trimmed
3 tbsp. olive oil
1 cup bulgur
1 3⁄4 cups water
2 tbsp. white wine vinegar
1 tsp. Dijon mustard
1 tsp. honey
1 ⁄2 cup pomegranate arils
1 tangerine, peeled and sliced into rounds
1 green onion, sliced
1 ⁄4 cup finely chopped fresh mint
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Let’s get cooking:
1. Preheat your oven to 425°F and line a baking sheet with parchment paper. Now, here's the fun part—shred those Brussels sprouts in a food processor. Transfer them to the baking sheet, drizzle with 1 tablespoon of olive oil, and season with a little salt and pepper. Toss everything together so the sprouts are evenly coated, then pop them in the oven for 12 to 15 minutes. You'll know they're ready when they're perfectly caramelized.
2. In a saucepan, bring the bulgur, water, and a pinch of salt to a boil. Once it's boiling, reduce the heat and let it simmer for 10 minutes. After that, remove it from the heat, cover it, and let it sit for 5 minutes.
3. Now for the dressing. In a large bowl, whisk together the remaining olive oil, white wine vinegar, Dijon mustard, honey, and a pinch of salt and pepper. Add all the other ingredients—your roasted sprouts, cooked bulgur, pomegranate arils, tangerine slices, green onion, and fresh mint. Toss everything together until it's well mixed, and serve at room temperature. It’s simple, satisfying, and utterly delicious.
PER SERVING: 261 calories, 5 grams protein, 38 grams carbs, 7 grams fiber, 15 grams sugar, 11 grams fat.
Bring on the Bolognese—with Lentils!
(Serves 4)
Here's the list:
1 (1 ⁄2 oz.) pkg. dried wild mushrooms
1 cup boiling water
1 onion, quartered
1 celery stalk, cut into chunks
1 carrot, peeled and cut into chunks
8 oz. cremini mushrooms
2 garlic cloves
2 tbsp. olive oil
1 tbsp. tomato paste
1 cup French (Puy) lentils
1 (24 oz.) can tomato purée
1 sprig of thyme
1 ⁄2 cup fresh basil
4 cups water
Now, let’s make some magic:
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1. First things first, soak those dried mushrooms in boiling water for at least 5 minutes. Set them aside and reserve the soaking liquid. In a food processor, blitz the onion, celery, carrot, cremini mushrooms, and garlic until you have a coarse meal.
2. Heat a large pot over medium heat and add the olive oil. Toss in your processed veggies and sauté them for about 5 minutes. Then, stir in the tomato paste and cook for another minute. Now, here’s the good stuff—add the rehydrated mushrooms, the soaking liquid, and all the remaining ingredients. Give it a good stir, season to taste, and bring it to a boil.
3. Once it's boiling, reduce the heat to medium-low, partially cover the pot, and let it simmer for 30 minutes. Season it one last time to perfection, and serve it up with your favorite pasta. It’s hearty, healthy, and oh-so-satisfying.
PER SERVING: 226 calories, 10 grams protein, 31 grams carbs, 11 grams fiber, 8 grams sugar, 8 grams fat.
Flourless Chocolate Hazelnut Cake: Decadence Without the Guilt
(Serves 10)
For this showstopper, you'll need:
1 1 ⁄2 cups skinless hazelnuts, plus 2 tbsp. to garnish
1 cup semisweet chocolate chips
1 ⁄2 cup olive oil
1 ⁄2 tbsp. espresso powder
4 eggs, separated
3⁄4 cup sugar
1 ⁄4 tsp. salt
2 tbsp. cocoa powder
Here's how you do it:
1. Preheat your oven to 350°F. Grease a 9-inch springform pan and line the bottom with parchment paper. Grind 1 1/2 cups of skinless hazelnuts in a food processor until they form a coarse meal.
2. Melt the chocolate chips in the microwave, stopping every 20 seconds to stir. Once it’s melted, whisk in the olive oil and espresso powder. Let it cool to room temperature.
3. In a large bowl, beat the egg yolks with the sugar on high speed for about 5 minutes. Stir in the cooled chocolate mixture and the ground hazelnuts.
4. In a clean bowl, beat the egg whites and salt on high speed for about 2 minutes. Gently fold the egg whites into the chocolate mixture. Pour the batter into the prepared pan and bake for 40 to 45 minutes, or until the top feels firm to the touch.
5. Let the cake cool completely, then carefully unmold it. Using a fine-mesh sieve, dust the top with cocoa powder and sprinkle the remaining hazelnuts over the cake. It’s rich, it’s chocolatey, and it’s a perfect way to end any meal.
PER SERVING: 381 calories, 7 grams protein, 26 grams carbs, 4 grams fiber, 21 grams sugar, 30 grams fat.
