Cod with Lentils and Dijon Herb Sauce

Ingredients:

¾ cup green lentils, rinsed
5 tablespoons plus 2 teaspoons extra-virgin olive oil
1 yellow onion, chopped
1 carrot, chopped
1 rib celery, chopped
¼ teaspoon kosher salt
¼ cup chopped flat-leaf parsley
8 basil leaves, chopped
1 tablespoon capers, chopped
½ teaspoon Dijon mustard
1 tablespoon white wine vinegar
⅛ teaspoon freshly ground black pepper
4 4-ounce pieces cod fillet (or tilapia)

Instructions:

1. To make the lentils, fill a medium saucepan with water and bring to a boil over medium-high heat. Add the lentils. Simmer until tender but still hold their shape, 20 to 25 minutes. Drain.

2. Meanwhile in a large skillet, heat 2 tablespoons of the oil over medium-high heat. Add the onion, carrot, celery and salt and cook, stirring often, until softened, about 10 minutes. Remove from the heat and stir in the tomatoes and lentils.

3. To make the Dijon herb sauce, in a small bowl combine the parsley, basil, capers, mustard, vinegar, 3 tablespoons of the oil and the pepper.

4. Heat the oven to 375°F.

5. To make the fish, line a sheet pan with parchment paper. Add the fish and drizzle with the remaining 2 teaspoons oil (½ teaspoon per piece). Bake until opaque throughout and flakes easily, about 10 minutes.

6. Serve the fish over the lentils and top with the Dijon herb sauce.

Nutrition Information:

Makes 4 servings. Each serving has: Calories 425, Total fat 21g, Saturated fat 3g, Protein 31g, Carbohydrate 49g, Dietary fiber 6g, Sugar 5g, Added sugar 0g, Cholesterol 49mg, Sodium 315mg

 

Quinoa and Asian Pear Salad

Ingredients:

1 cup uncooked quinoa (rinsed, drained)
4 oz. snow peas (trimmed)
Asian pear, chopped into 1/2-inch pieces, peeled
1/4 cup red bell pepper (diced)
1/4 cup chopped pecans (dry-roasted)
1 medium green onion (chopped, green part only)
1 tsp. sesame seeds (dry-roasted)
2 Tbsp. fresh lemon juice
1 Tbsp. olive oil (extra virgin preferred)
1 tsp. toasted sesame oil
1/4 tsp. salt
1/4 tsp. pepper

Instructions:

1. Prepare the quinoa using the package directions, omitting the salt. Transfer to a medium bowl. Fluff with a fork. Let cool.

2. Meanwhile, fill a small saucepan halfway with water. Bring to a boil over high heat. Cook the snow peas for about 45 seconds, or until bright green and tender-crisp. Drain in a colander. Plunge into a bowl of cold water to stop the cooking process. Drain well in a colander. Cut the snow peas into 1/2-inch pieces.

3. Stir the snow peas, pear, bell pepper, pecans, green onion, and sesame seeds into the quinoa.

4. In a small bowl, whisk together the remaining ingredients. Stir into the quinoa mixture, tossing gently to coat. Let stand for 15 minutes so the flavors blend. Serve at room temperature or cover and refrigerate for 1 hour to serve chilled.

Cooking Tip: To prevent the Asian pear from browning, place the chopped pieces in cold water until you’re ready to use them. If Asian pears aren’t available, you can substitute a sweet eating apple, such as a Gala, or another crisp pear, such as a Bosc.

Nutrition Facts:

Calories 198 Per Serving Protein 5g Per Serving Fiber 5g Per Serving

Why the Mediterranean Diet is a Smart Summer Choice

Delicious, heart-healthy, and affordable – perfect for every age

A Time-Tested Approach to Eating Well

The Mediterranean Diet first gained attention in the 1970s with Dr. Ancel Keys’ Seven Countries Study, which found that populations near the Mediterranean Sea had some of the lowest rates of coronary heart disease. This traditional way of eating emphasizes plant-based foods, healthy fats like extra virgin olive oil, and minimal red meat or processed foods.

Appropriate for all ages, the Mediterranean Diet encourages sustainable habits that are delicious, simple, and proven to support lifelong health.

What Makes the Mediterranean Diet Special

Here’s a closer look at the core components of this heart-healthy, flavorful approach:

Whole Grains

Grains like bulgur, quinoa, couscous, farro, barley, and brown rice are fiber-rich and loaded with vitamins and minerals that refined grains lack. Choose whole grain bread, brown rice, and pasta for long-lasting energy and digestive support.

Fruits and Vegetables

A wide variety of seasonal, local and colorful produce is low in calories and packed with antioxidants, fiber & nutrients. Higher fruit and vegetable consumption is linked to a reduced risk of chronic diseases.

Legumes, Nuts, and Seeds

These are the main plant-based proteins in the Mediterranean Diet. Lentils, beans, almonds, and sunflower seeds offer minerals, fiber, and healthy fats. Studies link them to a lower risk of heart disease, type 2 diabetes, obesity, and some cancers.

Healthy Fats

Olive oil replaces butter and processed oils as the main source of fat, offering monounsaturated fatty acids (MUFAs) that help raise HDL (“good”) cholesterol and reduce inflammation. Olive oil possesses antioxidant and anti-clotting properties.

Lean Proteins

Seafood, poultry, and eggs are preferred over red meats. Fatty fish like salmon, tuna, and sardines are also excellent sources of omega-3 fatty acids that reduce the risk of heart attack and stroke.

Dairy in Moderation

Natural options like feta, Parmesan, and Greek yogurt offer calcium and protein with less processing. Stick to a few servings per week and avoid sugary, high-fat varieties.

Wine – If You Choose to Drink

Some studies suggest that moderate red wine consumption with meals may have heart benefits. However, it’s not without risk – particularly for young adults. One in four deaths among Americans aged 20 to 34 involves alcohol. Know your limits and weigh the pros and cons.

Daily Physical Activity

Pairing the Mediterranean Diet with 30 minutes of movement most days of the week helps improve heart health, manage weight, and reduce stress. Walking, gardening, or light stretching all count.

Stay Hydrated

Aim to drink half your body weight in ounces of water daily. For a 140-pound person, that’s about 70 ounces. Water supports every system in your body and helps prevent overeating.

Use Herbs Instead of Salt

Mediterranean Diet cooking features bold herbs and spices – like basil, oregano, rosemary, and thyme – for flavor and color, not sodium.

Long-Term Health Benefits

Multiple U.S. and European studies show that consistent adherence to the Mediterranean Diet is associated with a reduced risk of:

• Cancer

• Cardiovascular disease

• Metabolic syndrome

• Alzheimer’s disease

• Parkinson’s disease

This isn’t a quick-fix diet – it’s a lifelong lifestyle that promotes overall well-being and longevity.

Smart Grocery Tips

Eating Mediterranean Diet style doesn’t require exotic shopping trips. Farmers markets and grocery stores, especially from April – October, are stocked with seasonal options.

Try these simple swaps:

• Choose more fruits and vegetables than other items

• Pick whole grain pasta and bread (check for “whole wheat” as the first ingredient)

• Choose extra virgin olive oil over butter or margarine

• Buy frozen or canned fruits and veggies when fresh options are too pricey

Eating Healthy on a Budget

You don’t have to overspend to follow the Mediterranean Diet. Try these cost-saving ideas:

• Greek yogurt is high in protein but may cost more.

Regular, low-fat, low-sugar yogurt is a good alternative.

• Canned fish like tuna and salmon are budget-friendly

sources of omega-3s.

• Meat alternatives such as eggs, beans, and nuts are

protein-rich and often cheaper than meat.

• Seasonal produce is typically fresher, more affordable,

and more nutritious. Frozen or canned veggies are also

smart options with longer shelf lives.

Diets with Similar Benefits

Other evidence-based diets, such as the DASH Diet, USDA’s MyPlate, and the American Heart Association’s lifestyle guidelines, share many of the same benefits. What makes the Mediterranean Diet distinct is its focus on:

• Olive oil and olives

• Wine in moderation

• Fresh herbs and spices instead of salt

More Than a Diet

Healthy eating is only one piece of the puzzle. A truly balanced lifestyle includes regular movement, restorative sleep, social connections, and stress management.

For families looking to nourish their bodies and simplify their meals, the Mediterranean Diet offers a delicious, flexible, and science-backed approach to living well – starting with what’s on your plate.