` The Best Mediterranean and DASH Diet Recipes

Recipes from the DASH Diet Mediterranean Solution

The Recipes Make it Delicious

From the book: "You are in for a treat. There are many countries around the Mediterranean, with widely varied flavor profiles in their cuisines. You are not going to see the same old thing that you have seen in every Mediterranean cookbook. You are going on an adventure.

If you aren't quite up for an adventure, don't feel compelled; you will have familiar options, too.

Grain-free Tabbouleh

Grain-free Tabbouleh



2 plum tomatoes, seeded and chopped

½ cup finely chopped fresh parsley

4 scallions (green onions), finely chopped

1 head kale, finely chopped (about 2 cups)

1 cup finely chopped fresh mint

1 small Persian cucumber, peeled, seeded, and diced

3 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice

Coarsely ground black pepper (optional)


Place the tomatoes in a strainer set over a bowl and set aside to drain as much liquid as possible.

In a large bowl, stir to combine the parsley, scallions, kale, and mint.

Shake any remaining liquid from the tomatoes and add them to the kale mixture. Add the cucumber.

Add the olive oil and lemon juice and toss to combine. Season with pepper, if desired.

Roast Vegetables

Roasted Vegetable Salad



2 medium sweet potatoes, halved lengthwise and cut into ½-inch-thick slices

2 medium parsnips, cut on an angle into ½-inch-thick slices

2 medium carrots, cut on an angle into ½-inch-thick slices

1⁄3 cup olive oil

2 medium beets, halved and cut into ½-inch-thick slices

1 tablespoon Dijon mustard

2 tablespoons red wine vinegar or sherry vinegar

1 small shallot, finely chopped

2 tablespoons chopped fresh basil


Preheat the oven to 400°F. Line two rimmed baking sheets with parchment paper.

In a large bowl, toss the sweet potatoes, parsnips, and carrots with 2 tablespoons of the olive oil. In a separate bowl, toss the beets with 1 tablespoon of the olive oil. Divide between the prepared baking sheets, keeping the beets separate from the other vegetables. Spread them into an even layer. Roast for 15 minutes. Stir, rotate the baking sheets, and roast for 15 to 20 minutes more, until the vegetables are browned. Remove from the oven; set aside to cool.

In a large bowl, whisk together the mustard, vinegar, shallot, basil, and remaining olive oil until well combined.

Add the roasted vegetables to the bowl with the dressing and toss to coat. Serve.

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