Tomorrow I'll be appearing on ABC 7's Good Morning Washington once again! This time I'll be sharing delicious recipes the whole family will love - just in time for back to school! The Mediterranean diet has been named Best Diet Overall and is shown to prevent diabetes, heart attacks, strokes, and certain cancers, and increase longevity. These facts may be enough to convince parents to adopt the Mediterranean-style eating pattern. But what about their kids? Don’t worry. Embracing the Mediterranean diet as a family—finicky eaters included—is easier than it sounds.
Switching kids over from typical processed ‘kid-friendly’ foods to a Mediterranean diet might seem challenging, but it’s absolutely doable. In my book, The Mediterranean Diabetes Cookbook, 2nd Edition: A Flavorful, Heart-Healthy Approach to Cooking, I offer naturally nutritious and flavorful real food ingredients. Your kids will enjoy and even crave this healthier way of eating.
The Mediterranean eating pattern centers around seasonal produce, fish and seafood, poultry, eggs, dairy, and small amounts of meat and sweets. On top of that, it incorporates the lifestyle of the region, which includes enjoying shared meals with family and friends, and getting lots of exercise and physical activity. Here are a few more tips for introducing more Mediterranean-inspired foods to your children and guiding them toward a lifetime of lasting wellness.
Eat mostly home-cooked food.
In the United States, modern research confirms that children perform better in school and adults are happier and healthier when they eat more healthy, homemade foods and share them with loved ones. To raise health-conscious kids and ensure that they develop good eating habits, commit to eating meals at home the majority of the time. There’s nothing wrong with occasional restaurant meals, but they should be the exception instead of the rule.
Sit down together and eat as a family.
Mealtime should be a family event. Don’t allow your children to grab a plate and head upstairs to eat in front of their computers or the television (and don’t do this yourself). Instead, sit down together and enjoy each other’s company while you dine. Encourage your kids to talk about their day at school and share how your day has been.
If it is impossible to share dinner time because of work schedules, aim for other communal meals in your household—whether it be breakfast, weekend meals, or even healthful, later-in-the-evening snacks. The bonding time is every bit as important as the meal. The whole family can’t be together? No problem...even eating with just one other person regularly has significant health benefits. If that’s still not possible, set up Skype or Facetime calls with kids to eat “together” when possible.
Offer Mediterranean-inspired snacks.
Skip packaged and unhealthy snacks that are full of salt, fat, and sugar and offer your children fresh and whole food options instead. Sliced fruit and nuts make a great after-school snack. Other snack ideas include: hummus spread on cucumber slices, bite-size frittatas, or raw carrots dipped in marinara sauce.
Make vegetables a mealtime staple.
Children who learn to eat their veggies at an early age will grow to enjoy them throughout life. Enjoy plant-based meals often, and if a main course includes meat, fish, or poultry, dress it up with extra veggies. For example, add cherry tomatoes, zucchini cubes, and peppers to lamb kabobs. Or add eggplant and wilted spinach to your grilled chicken and pasta dish. If you’re roasting salmon, add some potatoes, onions, and fresh asparagus to the pan as well. And don’t forget to supplement most meals with a fresh green salad.
Grow your own veggies.
Plant some seeds with your young children and watch them grow into vibrant veggies. This teaches your kids about where food comes from, and they will love eating something they have grown themselves. Tomato plants are a great choice, and so are green beans, bell peppers, and cucumbers. Or you can start a windowsill herb garden full of mint, basil, parsley, and cilantro.
Dress up pasta with healthy ingredients.
Pasta is universally loved by children, and it’s a great option for a weeknight dinner. Just remember to make it healthy with fresh Mediterranean ingredients. Start with whole-grain penne, add plenty of fresh veggies and a splash of extra-virgin olive oil, and sprinkle a little fresh parmesan cheese on top. You and your kids will love the sophisticated yet simple flavors.
Introduce fish in kid-friendly ways.
As a staple protein of the Mediterranean diet, it is recommended that people eat fish two to three times a week. Introduce small portions of mild fish such as grouper or cod to help them acclimate to new flavors and textures. You can also serve up fish in kid-friendly ways by making homemade fish sticks or croquettes. Top them with a tasty salsa or offer a dipping sauce, and soon your child will be a lifelong seafood fan.
Enjoy themed meals.
One night a week, pick a theme, such as a favorite vacation spot, a place your children are studying in school, or a place you would like to visit. Prepare a favorite dish associated with that theme, and follow up with an activity that ties in with the theme. You might serve a hearty minestrone on “Italy” night, or enjoy homemade whole wheat French bread during a French-themed dinner, or explore Spanish cuisine with a fragrant and delicious seafood paella.
Get kids cooking.
From an early age, get your kids involved in the kitchen with age-appropriate tasks. Toddlers can help you mix ingredients together in a bowl; school-aged children can select recipes, help you shop for groceries, and prep and slice veggies and other ingredients (while supervised). And older teens can learn basic cooking techniques and help you prepare meals.
Embrace simple desserts.
Treat your kids to an occasional sweet treat, but don’t make it an everyday thing. When you do offer your children dessert, make sure it’s made with healthful ingredients. Desserts in the Mediterranean region tend to be lightly sweetened and are often fruit-based. Try Greek yogurt lightly sweetened with fruit slices, a green smoothie, or a summer fruit salad.
The Mediterranean diet sets kids up for a lifetime of good health. When you offer them plenty of fresh and delicious choices, they will adopt healthy eating habits that they can carry into adulthood.
Gluten-Free, Vegan
Serves: 4 | Serving Size: 1 cup | Prep Time: 10 minutes | Cook Time: none
I “discovered” this delicious slaw while volunteering at a Washington, D.C., elementary school where the children stated that their favorite food was the “ABC salad,” which they made from ingredients in the school garden! It was so inspiring to see the children devour the vegetables with such pleasure that I became a fan, too! I even began including it in my “Culinary Medicine
Made Easy” cooking classes and on as many menus as possible.
1 medium red beet, peeled and shredded
2 medium carrots, peeled and shredded
1 large Granny Smith apple, peeled and shredded
1/4 cup chopped walnut halves
3 Tbsp chopped fresh flatleaf parsley, or dill, or combination
Juice of 1 blood orange
1/4 tsp unrefined sea salt
Freshly ground black pepper
2 Tbsp extra-virgin olive oil
Place shredded beets, carrots, and apple in mixing bowl and mix to combine. Add walnuts and
green herb(s) on top of mixture and set bowl aside.
In a small bowl, whisk together blood orange juice and salt until salt is dissolved. Add 3–4
grinds of pepper, then whisk in oil. Pour dressing over salad and mix until well combined and
evenly dressed. Serve salad within 1 hour of combining with herbs and dressing.
Choices/Exchanges
½ Fruit, 1 Nonstarchy Vegetable, 2 ½ Fat
Calories 170
Calories from Fat 110
Total Fat 12.0 g
Saturated Fat 1.4 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 170 mg
Potassium 300 mg
Total Carbohydrate 15 g
Dietary Fiber 3 g
Sugars 11 g
Protein 2 g
Phosphorus 55 mg
Healthy Living Tradition
Using a food processor makes shredding the vegetables for the recipe much easier. To change things up, try using different-colored beets and swapping out the apples for other fruit in this recipe.
Roasted Beet, Tahini, and Greek Yogurt Dip
Gluten-Free, Vegetarian
Serves: 16 | Serving Size: 2 Tbsp | Prep Time: 5 minutes | Cook Time: none
Beautiful, fresh beets of any color take center stage in this unique vegetarian dish. To prepare raw beets, peel them, cut them into quarters, and boil or roast them until fork-tender. I always like to prepare a triple batch of beets at a time—some to use in this recipe, some for salads, and
others to eat by themselves, drizzled with a little bit of extra-virgin olive oil and sprinkled with a bit of fleur de sel on top.
1 cup cooked beets
1/3 cup tahini*
2 tsp extra-virgin olive oil
1/2 tsp unrefined sea salt
1/4 cup fat-free plain Greek yogurt
*Tahini can be found in the international aisle in most supermarkets, or near the peanut butter.
Place beets in a food processor. Add the tahini, olive oil, salt, and Greek yogurt to the food processor. Pulse the food processor on and off.
Add water, tablespoon by tablespoon, to get an extra-creamy consistency (you should need less than 1/4 cup in total). Scrape down the sides of the food processor, and purée for 1–2 additional minutes, or until extremely creamy. Taste and adjust seasoning if necessary.
If not serving immediately, store in a container with a lid in the refrigerator for up to a week. Otherwise, spoon onto a small, round dish. If desired, use the back of the spoon, create a smooth top on the dip and make dents in the top, filling the dents with olive oil.
Choices/Exchanges
1 Fat
Calories 40
Calories from Fat 30
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Cholesterol 0 mg
Sodium 85 mg
Potassium 55 mg
Total Carbohydrate 2 g
Dietary Fiber 1 g
Sugars 1 g
Protein 1 g
Phosphorus 45 mg
Healthy Living Tradition
You can garnish this dip with paprika and serve with carrot and celery sticks and cucumber slices. Or try serving dips and purées as a “bed” for grilled chicken or seafood for additional flavor and nutrition.
MINI VEGETABLE FRITTATE
SERVES: 6 | SERVING SIZE: 2 MUFFINS
PREP TIME: 5 MINUTES | COOK TIME: APPROXIMATELY 20 MINUTES
Frittate, as they are called in Italy, can be downsized into mini portions for the perfect appetizer, or served in large slices for a hearty, vegetarian breakfast, lunch, or dinner. When CNN.com asked me to prepare my ultimate menu for Prince William’s 2011 wedding, I included bite-size frittatas as part of the appetizer course. The ingredients in this classic Italian version can be found year-round in most supermarkets. Try swapping out the zucchini for artichokes and asparagus in spring, tomatoes and eggplant in summer, and fennel and roasted peppers in the fall.
1/4 cup extra virgin olive oil
1 medium yellow onion, cut into very thin slices
1 pint shiitake mushrooms, stemmed and cut into very thin (1/8-inch) slices
1 large zucchini, diced
2 small leeks, white and light green parts rinsed and finely chopped
4 large eggs, beaten in a bowl until foamy
8 basil leaves, hand torn
1/4 cup grated pecorino romano cheese
Expeller-pressed nonstick cooking spray
CHOICES/EXCHANGES 1 Nonstarchy
Vegetable,
1 Medium-Fat
Protein, 2 Fat
Preheat the oven to 350°F. Heat olive oil in a large, wide, ovenproof skillet over medium-high heat. Add the onion and sauté, stirring
occasionally, until softened and golden (about 4 minutes).
Add the mushrooms and zucchini, and cook until browned (about 4 minutes). Add the leeks, stir, and cook for another 4 minutes.
Remove from heat, and set aside until cooled.
In a large bowl, whisk together the beaten eggs, basil leaves, and pecorino cheese. Add the cooled vegetables to egg mixture.
Grease a 12-hole muffin tin with nonstick cooking spray and distribute mixture evenly into holes, filling each 1/2–3/4 of the way.
Put muffin tin in the oven until the frittata tops are golden and the eggs are set, about 8–10 minutes. Allow to cool slightly and serve.
CALORIES 180
CALORIES FROM FAT 130
TOTAL FAT 14.0 g
SATURATED FAT 3.6 g
TRANS FAT 0.0 g
CHOLESTEROL 125 mg
SODIUM 150 mg
POTASSIUM 310 mg
TOTAL CARBOHYDRATE 8 g
DIETARY FIBER 2 g
SUGARS 4 g
PROTEIN 7 g
PHOSPHORUS 155 mg
MangoMiSu (Mango Tiramisu)
Vegetarian
Serves: 8 | Serving Size: ½ Cup |
Prep Time: 5 Minutes, Plus at Least 6 Hours Chilling Time | Cook Time: None
The rich, indulgent flavors of traditional tiramisu are reserved for special occasions in Italy. This version combines yogurt, mango, and cooling cardamom for a light, uplifting treat that is perfect for a healthy indulgence any time of year. Keep in mind that the MangoMiSu needs to set for a minimum of 6 hours or overnight. Peaches and pineapple also work well in this recipe.
12 BelVita breakfast biscuits, golden oat
16 oz fresh mango cubes, or frozen and thawed, divided
2 Tbsp light agave nectar
1 tsp cardamom
1 tsp vanilla extract
2 cups fat-free organic vanilla yogurt, divided
1/2 cup strawberries
8 fresh mint sprigs
Line the bottom of an 8-inch wide bowl with 4–6 biscuits,
making an even layer. (You may need to break a few to get
them to fit.)
Purée 8 oz mango cubes by placing them in a food processor
and processing until liquid. Using a spatula, remove from food processor. Add agave nectar, cardamom, and vanilla to mango purée.
Pour or spoon half of the mango purée over the biscuits. Spoon 1 cup of yogurt over mango purée evenly. Scatter remaining mango cubes over the yogurt, reserving 1 Tbsp for garnish.
Sprinkle the strawberries over the mangoes, and top the fruit with remaining 6–8 biscuits.
Pour remaining half of mango purée over the biscuits. Top with remaining yogurt, and smooth
out to cover surface. Scatter remaining 1 Tbsp mango cubes over the top. Cover with plastic
wrap and refrigerate 6 hours or overnight or until set.
Serve 1/2-cup portions in small dessert cups. (Alternative plating idea: To plate as 8 individual
servings rather than using a large bowl, simply layer 1/8 of each ingredient in a glass dessert dish
or wine glass.) Garnish each serving with a mint sprig.
Choices/Exchanges
2 Carbohydrate, ½ Fat
Calories 170
Calories from fat 30
Total fat 3.5 g
Saturated fat 0.3 g
Trans fat 0.0 g
Cholesterol 0 mg
Sodium 110 mg
Potassium 230 mg
Total carbohydrate 31 g
Dietary fiber 2 g
Sugars 19 g
Protein 4 g
Phosphorus 85 mg
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