Mediterranean diet (1)

eating wisely

photos: jennifer olson; food stylist: eric leskovar; prop stylist: nicole Dominic

by Ma rjorie Korn

the other Mediterranean diet  Middle Eastern flavors bring variety and spice to one of the world’s healthiest cuisines.

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THINK MEDITERRANEAN DIET, and dishes from Italy and Greece come to mind. But the Mediterranean coastline spans thousands more miles bearing similar foods, throughout Middle Eastern countries like Turkey, Syria, Lebanon, Egypt, and Israel, says Heather Sharkey, a University of Pennsylvania professor of Near Eastern Languages and Civilizations. Like the more familiar Mediterranean diet, the Middle Eastern version emphasizes healthy fats,

lean proteins, whole grains, and fruits and veggies, along with scant red wine and sugar. But it also offers tempting flavors not found in southern European food, such as rich spices, tangy fruits, and healthy seeds. That’s good news for food lovers seeking variety, since Mediterranean cuisine is linked with a growing list of health benefits, including reduced risk for heart disease and cancer. A recent study from the Harvard School of Public Health found

that people who most closely follow a Mediterranean diet have a 43 percent lower risk for weight gain as well as a 35 percent lower risk for developing metabolic syndrome, a precursor to diabetes and stroke.

To get started exploring spicy, robust Middle Eastern cuisine, we asked Rawia Bishara—chef/owner of Tanoreen, a Middle Eastern restaurant in Brooklyn, and author of Olives, Lemons & Za’a tar—to share her favorite dishes and cooking tips.

freekeh salad You can make this dish a day in advance, but wait to add the almonds, parsley, feta, and garnish until just before serving.

SERVES 7

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cup slivered almonds tbsp olive oil, divided shallots, diced cups freekeh tsp salt tsp allspice tsp ground cumin cup packed, finely chopped parsley, plus 2 tbsp for garnish cup fennel, diced cup chopped basil cup red onion, diced cup fresh lemon juice tbsp crumbled feta cheese

avoiding gluten?

Swap quinoa for freekeh as a delicious base for this salad.

Toast almonds Heat oven to 400°F. On a baking sheet, spread almonds in a single layer. Bake, turning once, until almonds are slightly brown, about 5 minutes.

Cook freekeh In a medium pot over medium heat, warm 2 tbsp olive oil. Add shallots and sauté, 2–3 minutes. Mix in freekeh, salt, allspice, and ground cumin. Add 4 cups water and bring to a boil. Reduce heat and cook until grain is soft but still slightly chewy, about 35 minutes.

Assemble salad In a serving bowl, mix parsley, fennel, basil, red onion, 1⁄4 cup toasted almonds, remaining 3 tbsp olive oil, and lemon juice. Add freekeh and mix. Top with feta and remaining 1⁄4 cup almonds; garnish with 2 tbsp chopped parsley.

NUTRITIONAL INFO 310 calories per serving, 15 g fat (3 g saturated), 36 g carbs, 7 g fiber, 9 g protein, 408 mg sodium All recipes by Rawia Bishara.

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easy dip idea No time to cook? Set out a dish of quality extra-virgin olive oil, sprinkled with flakes of sea salt or freshly ground black pepper.

roasted beet and pomegranate hummus When trimming your beets, save the leafy stems and sauté with olive oil, fresh minced garlic, and salt and black pepper for a vitamin A–packed side dish.

SERVES 6

1 1 2 2 2 5 2 3 2

lb beets, peeled and sliced into 1" rounds tbsp plus 1 tsp extra-virgin olive oil, divided cloves garlic tbsp plain nonfat yogurt tbsp fresh lemon juice tbsp tahini tbsp pomegranate molasses tbsp fresh pomegranate arils, chilled tbsp fresh mint leaves, torn

Roast beets Heat oven to 500°F. Brush beets with 1 tbsp olive oil and season with salt and black pepper. Roast beets on a baking sheet until fork-tender, 35–40 minutes. Remove and let cool.

Prepare hummus In food processor or blender, process garlic until finely chopped. Add beets, yogurt, and juice,

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and process until smooth. Add tahini and molasses; process until fully incorporated. Transfer mixture to a serving bowl; drizzle with remaining 1 tsp olive oil and top with arils and mint.

NUTRITIONAL INFO 134 calories per serving, 9 g fat (1 g saturated), 12 g carbs, 2 g fiber, 3 g protein, 47 mg sodium

fava bean dip Canned beans are convenient but high in sodium; rinsing them removes added salt.

SERVES 6

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tbsp plus 1 tsp extra-virgin olive oil, divided clove garlic, chopped can (15 oz) fava beans, drained & rinsed tsp cumin cup fresh lemon juice cup roughly chopped tomatoes shallot poblano pepper, seeded, roughly chopped tbsp harissa (or to taste) cup packed, roughly chopped parsley, plus 2 tbsp leaves for garnish radishes, thinly sliced

Prepare favas In a medium pot over medium heat, heat 2 tbsp olive oil.

Add garlic; cook, 2 minutes. Add beans, cumin, and 1⁄4 cup water; bring to a boil, reduce heat, and simmer 4 minutes.

Remove from heat and let cool.

Make dip In a food processor or blender, process bean mixture, lemon juice, 1 tbsp olive oil, tomatoes, shallot, pepper, harissa, parsley, and salt to taste until mixture is blended but still chunky.

Garnish and serve Transfer dip to a serving bowl and refrigerate at least 15 minutes or up to one day. Top with remaining 1 tsp olive oil, parsley leaves, and extra harissa. Serve with radishes and toasted pita bread for dipping.

NUTRITIONAL INFO 136 calories per serving, 8 g fat (1 g saturated), 12 g carbs, 4 g fiber, 4 g protein, 212 mg sodium

Greek yogurt with za’atar and olive oil Garnish Greek yogurt with a sprinkling of za’atar (see page 39) to taste. Drizzle mixture with olive oil and top with kalamata olives, chopped tomatoes, or red peppers.

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eggs in harrisa sauce If you’re a huevos rancheros fan, try this Middle Eastern version for your next brunch gathering. serves 4

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cup extra-virgin olive oil cloves garlic, finely chopped shallot, finely chopped tbsp ground cumin tsp ground coriander tsp sea salt large yellow potato, thinly sliced green bell pepper, cut into small dice yellow summer squashes, quartered and sliced large beefsteak tomatoes, chopped tbsp tomato paste tbsp harissa Juice of one-half lemon cup chopped cilantro, plus 2 tbsp leaves for garnish large organic eggs Toasted pita bread and plain yogurt for serving

Prepare sauce Heat oil in large skillet on mediumhigh. Sauté garlic and shallot, 3 minutes. Add spices, potato, and pepper; stir until veggies are coated with spices and oil. Add squashes, tomatoes, tomato paste, harissa, lemon juice, and chopped cilantro. Reduce heat and cook until potatoes are fork-tender and sauce has thickened, 12–15 minutes.

Cook eggs Break eggs into the skillet, keeping yolks intact; cook 8–10 minutes. Divide the sauce and eggs into 4 bowls; garnish with cilantro leaves and serve with pita and a dollop of yogurt.

Nutritional info 345 calories per serving, 20 g fat (4 g saturated), 32 g carbs, 7 g fiber, 12 g protein, 617 mg sodium

harissa blend includes spicy chiles, garlic, coriander or cumin, and olive oil, and is spread on eggs, salad, hummus—anything that could use a kick. Its healthy at­­­­tributes come from capsaicin, the compound that makes hot peppers taste hot. Science suggests capsaicin may have a hand in reducing blood pressure and may even curb appetite. In a Purdue University study, people who were not used to spicy food and who added such fare into their diets had reduced cravings for 4 0 yo gaj o u r n a l .co m

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fatty, salty, and sweet bites. Find harissa at Whole Foods or at igourmet.com. cumin

These earthy seeds are a common ingredient in many Middle Eastern dishes and an accent in Middle Eastern spice mixes.

They can be purchased whole or ground and contain 22 percent of your daily iron, a mineral necessary for keeping your energy up. And some people claim that tea made from a teaspoon of cumin seeds will ease

an upset stomach. Try making a spicy nut mix: Stir a pinch each of ground cumin, kosher salt, and ground cinnamon into ½ tbsp maple syrup. Toss ½ cup walnuts with the spiced maple syrup and ½ tbsp olive oil. Bake on a parchment-paperlined cookie sheet at 400°F until the nuts are slightly tacky and fragrant, 10–12 minutes; cool and enjoy. D Food editor Marjorie Korn has written for Self, the Associated Press, and London’s The Sunday Times. september 2014

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