21/02/2024

Care Health

Prioritize Healthy life

Cook Healthy: Mediterranean Diet Challenge – Week 3

Cook Healthy: Mediterranean Diet Challenge – Week 3

Roasted Beets and Carrots with Cumin and Pistachios

1 pound beets, trimmed
1 pound carrots, peeled and sliced about 1/8 inch thick
2 ½ tbsp extra virgin olive oil
Salt and pepper
1 tbsp grated lemon zest
3 tbsp lemon juice
1 small shallot, minced
1 tsp honey
½ tsp ground cumin
½ cup shelled pistachios, toasted and chopped
2 tbsp minced fresh parsley

Heat oven to 450 degrees. Toss carrots with 1 tbsp oil, ½ tsp salt and pepper. Arrange carrots in a single layer on baking sheet. Wrap beets in foil and place on the same baking sheet. Roast until carrots are tender ~20min. Beets will take 35-45 min. Open the beet packet and rub off the beet skins. Slice the beets. Whisk lemon juice, shallot, honey, cumin and salt and pepper and oil until combined. Toss with beets and carrots, add pistachios, parsley and lemon and zest to combine.

Chickpeas with Bell Pepper, Scallions and Basil
Serves 4

¼ cup extra virgin olive oil
2 (15oz) cans chickpeas, rinsed
1 cup chicken or veggie broth
2 tsp lemon juice
4 garlic cloves, minced
Pinch red pepper flakes
Salt and pepper to taste
1 chopped red bell pepper
1 onion, chopped small
2 tbsp fresh basil
2 thinly sliced scallions (for serving)

Cook oil, garlic, pepper flakes until garlic is brown ~3 min. Stir in onion and red pepper, cook until soft. Next add chickpeas and broth and bring to a simmer. Cook until nearly all liquid has evaporated. Off heat add basil and lemon, salt and pepper. Top with scallions.

Roasted Green Beans with Almonds and Mint
Serves 4

1 ½ pound green beans, trimmed
1 tbsp oil
¾ tsp sugar
Salt and pepper to taste
¼ cup torn mint leaves
2 tbsp toasted, chopped almonds

Dressing
¼ cup extra virgin olive oil
2 garlic cloves, minced
1 tsp Dijon mustard
1 tsp lime zest

Heat oven to 475 degrees. Toss green beans with 1 tbsp oil, sugar, salt and pepper. Transfer to baking sheet. Cover tightly with foil and roast for 10 minutes. Remove foil and roast until beans are brown ~10 min. Stir after 5 minutes. Mix dressing ingredients and drizzle dressing over beans.