Read The Mediterranean Zone Online
Authors: Dr. Barry Sears
The Mediterranean Zone (7 page)
DAY 3
Breakfast:
Yogurt and Berries
Lunch:
Brussels Sprouts with Warm Goat Cheese
Snack:
Ham and Apple Snack
Dinner:
Lamb with Eggplant and Leek Salad
Snack:
Turkey-Apple Crunch for Two
DAY 4
Breakfast:
Salty Mousse
Lunch:
Roasted Vegetables with Melted Mozzarella
Snack:
Pear and Parmesan Cheese Snack
Dinner:
Chicken with Mushrooms and Peppers
Snack:
Red Wine and Cheese Snack
DAY 5
Breakfast:
Spinach Omelet with Fruit Bowl
Lunch:
Orange Grilled Salmon with Fennel Tomato Salad
Snack:
Berries and Yogurt
Dinner:
Turkey-Apple Crunch for Two
Snack:
Cracker Pizza
DAY 6
Breakfast:
Fruit Mousse
Lunch:
Shrimp Salad with Green Beans, Hearts of Palm, and Tomatoes
Snack:
Chocolate Mousse Snack
Dinner:
Veal in Mediterranean Sauce
Snack:
Strawberry Cottage Cheese Snack
DAY 7
Breakfast:
Ham and Strawberry Cream Cheese Crackers
Lunch:
Orange-Vanilla Halibut with Onions and Artichoke Hearts
Snack:
Whey Blueberry Snack
Dinner:
Chicken Breast in Spring Sauce
Snack:
Glass of 2% Milk
The Mediterranean Zone is a foolproof plan for optimal health. As long as your plate is two-thirds full of brightly colored (non-starchy) vegetables and the remaining third is made up of lean protein, you’re following the Mediterranean Zone.
For those of you who would like a structured plan to start off, I have put together a week of easy-to-prepare, polyphenol-rich sample meals and snacks that are inspired by authentic Mediterranean recipes.
Yield: 2 servings
Total time: 10 minutes
Ingredients:
8 egg whites
3 ounces lean ham, chopped
Salt and pepper to taste
Olive oil cooking spray
1 teaspoon extra-virgin olive oil
4 Wasa fiber crackers
Optional:
6 almonds
½ apple
½ orange
Whisk egg whites, ham, salt, and pepper together in a bowl. Lightly coat a skillet with cooking spray containing olive oil and set over medium heat. Add the egg mixture and tilt the skillet. As the egg mixture starts to cook, gently lift it with a spatula and continue to tilt the skillet so the uncooked egg mixture flows
underneath to cook. Serve the omelet on crackers, or have the crackers on the side.
As an accompaniment, each omelet should have ½ apple, ½ orange, and 6 whole almonds as a side dish.
Per serving
: Calories 341, protein 27 g, fat 11 g, carbohydrate 35 g, and fiber 8 g
Yield: 2 servings
Total time: 30 minutes
Ingredients:
Olive oil cooking spray
8 ounces pork fillet, cut into 2 pieces
4 small red onions, thinly sliced
3 teaspoons extra-virgin olive oil, divided
Salt and pepper to taste
2 tablespoons balsamic vinegar
1 apple, chopped
Spray a skillet with cooking spray and place over medium heat. Sauté the pork fillets for 5 minutes per side. Set aside.
In a stir-fry pan with 2 teaspoons of olive oil, stir-fry the thinly sliced onions. Season with salt and pepper and cook to desired consistency. Add the balsamic vinegar.
To serve, plate the hot onions. Top with the pork fillet cut into slices. Drizzle with the 1 teaspoon of remaining olive oil and garnish with the chopped apple.
Per serving
: Calories 346, protein 28 g, fat 11 g, carbohydrate 34 g, and fiber 5 g
Yield: 1 serving
Total time: 5 minutes
Ingredients:
⅓ cup blueberries
3 tablespoons low-fat ricotta
Stir the blueberries into the ricotta. (If you like it thinner, add a little water.)
Per serving:
Calories 92, protein 6 g, fat 4 g, carbohydrate 10 g, and fiber 1 g
Yield: 2 servings
Total time: 30 minutes
Ingredients:
6 ounces boneless, skinless chicken breast
Salt and pepper to taste
15 to 20 asparagus spears (about 1 pound)
1 pound eggplant
½ cup unsalted vegetable stock
3 tablespoons plain low-fat yogurt
2 tablespoons chopped fresh chives
1 tablespoon extra-virgin olive oil
1 cup blueberries
Preheat the oven to 350°F. Season the chicken breast with salt and pepper and bake for 15 to 20 minutes. While the chicken is baking, peel and remove the woody parts of the asparagus ends; then chop the spears into 1-inch lengths. Peel the eggplant and cut into ½-inch cubes.
In a saucepan, bring the vegetable stock to a boil, reduce the heat, then add the diced eggplant and chopped asparagus, and cook for 7 minutes. Drain the vegetables, then mash them with the yogurt, chives, salt, and pepper.
Slice the chicken and divide the slices in half.
To serve, divide the vegetables over 2 plates, then top with the chicken slices. Drizzle the extra-virgin olive oil over the chicken and vegetables.
Enjoy 1 cup of blueberries per serving for dessert.
Per serving:
Calories 357, protein 27 g, fat 10 g, carbohydrate 45 g, and fiber 16 g
Yield: 2 servings (3 egg-white halves)
Total time: 2 minutes
Ingredients:
3 large hard-boiled eggs
6 tablespoons hummus
1½ teaspoons extra-virgin olive oil
Paprika for sprinkling
Slice the hard-boiled eggs in half, discarding the yolks. Fill each egg-white half with 1 tablespoon of hummus. Sprinkle all the egg-white halves with paprika.
Per serving:
Calories 93, protein 8 g, fat 3 g, carbohydrate 8 g, and fiber 1 g
Total for Day 1: Calories 1,229, protein 96 g, fat 39 g, carbohydrate 132 g, and fiber 31 g
Yield: 2 servings
Total time: 15 minutes
Ingredients:
10 large egg whites
Salt and pepper to taste
Olive oil cooking spray
1 teaspoon extra-virgin olive oil
1 medium tomato, chopped
2 cups fresh spinach, chopped
¼ cup shredded part-skim mozzarella cheese
2 tablespoons reduced-fat peanut butter
3 Wasa fiber crackers
1½ cups berries
Whisk egg whites, salt, and pepper together in a bowl. Set aside. Spray a skillet with cooking spray, add the olive oil, and place over medium heat. Cook the tomato and spinach for 1 minute, until the spinach wilts. Add the egg mixture, tilt skillet. As the egg mixture starts to cook, gently lift with a spatula and tilt
skillet so the uncooked egg mixture flows underneath to cook. Add the cheese and cover for a minute or so to let the cheese melt some. Fold omelet in half and serve with peanut butter on Wasa and berries as a side dish.
Per serving:
Calories 358, protein 30 g, fat 12 g, carbohydrate 37 g, and fiber 9 g
Yield: 2 servings
Total time: 20 minutes
Ingredients:
1 6-ounce lean top round steak
1¼ pounds broccoli florets
½ cup unsalted vegetable stock
Salt and pepper to taste
2 teaspoons lemon zest
Pinch ground cinnamon
2 teaspoons extra-virgin olive oil
1 small pear
Season the steak with salt and pepper and grill to your desired doneness. Set aside.
Bring a large pan of salted water to a boil. Add the broccoli, cook for about 7 minutes, and drain. In the cup of a blender, combine half of the florets with the vegetable stock and purée to get the right creamy consistency. Add salt and pepper. Combine the creamed broccoli to the broccoli florets in the pan.
To serve, divide the broccoli into 2 dishes. Sprinkle each with the lemon zest, cinnamon, and extra-virgin olive oil. Top with the steak cut into thin strips.
Enjoy a small pear for dessert.
Per serving:
Calories 364, protein 27 g, fat 12 g, carbohydrate 46 g, and fiber 12 g
Yield: 1 serving
Total time: 5 minutes
Ingredients:
1 bell pepper, cut into strips
2 tablespoons hummus
3 grams whey protein powder
Mix whey protein into hummus in a small bowl. Spread hummus over bell pepper strips.
Per serving:
Calories 91, protein 6 g, fat 3 g, carbohydrate 10 g, and fiber 4 g
Yield: 2 servings
Total time: 20 minutes
Ingredients:
6 teaspoons extra-virgin olive oil, divided
2 cloves garlic, sliced
14 ounces canned artichoke hearts, drained and quartered
Salt and pepper to taste
⅓ cup white wine
2 4-ounce sea bass fillets, cleaned and bones removed
1 teaspoon dried marjoram
Heat 2 teaspoons of the olive oil in a skillet over medium-low heat. Add the garlic to the skillet and let it flavor the oil. Remove the garlic. Add the artichoke hearts, salt, and pepper. Deglaze with the wine and cook for about 7 minutes. Set aside.
Coat a grill or grill pan with 2 teaspoons of the olive oil. Season the sea bass fillets with salt and marjoram, then grill 4 minutes per side.
Plate the artichokes and top with the sea bass fillets. Drizzle with the remaining extra virgin olive oil and serve.
Share a grapefruit as dessert.
Per serving:
Calories 399, protein 28 g, fat 11 g, carbohydrate 46 g, and fiber 20 g
Yield: 1 serving
Total time: <5 minutes
Ingredients:
¼ cup unsweetened applesauce
¼ cup low-fat cottage cheese
½ teaspoon ground cinnamon (optional)
1½ teaspoons toasted slivered almonds
Combine the applesauce, cottage cheese, and cinnamon, if desired, in a bowl. Sprinkle the slivered almonds on top.
Per serving:
Calories 91, protein 7 g, fat 3 g, carbohydrate 10 g, and fiber 1 g
Total for Day 2: Calories 1,303, protein 98 g, fat 41 g, carbohydrate 149 g, and fiber 46 g
Yield: 2 servings
Total time: 5 minutes
Ingredients:
2 cups nonfat Greek yogurt
2 cups berries
½ cup slivered almonds
Stir all the ingredients together and serve in separate bowls.
Per serving:
Calories 354, protein 30 g, fat 12 g, carbohydrate 36 g, and fiber 6 g
Yield: 2 servings
Total time: 25 minutes
Ingredients:
1¾ pounds Brussels sprouts, quartered
Salt to taste
Pepper to taste
3 ounces soft goat cheese
6 black olives, pitted and halved
2 tablespoons chopped fresh chives
1 kiwi fruit
Preheat the oven to 375°F. Add the Brussels sprouts to boiling salted water and cook for 10 to 15 minutes. While the Brussels sprouts are cooking, bake the goat cheese for 3 to 5 minutes, until it is warmed through and just starting to melt.
Drain the Brussels sprouts and combine with the warm goat cheese, salt, and pepper. Sprinkle with the olives and chives and serve in separate bowls.
Share a kiwi for dessert.
Per serving:
Calories 343, protein 22 g, fat 12 g, carbohydrate 48 g, fiber 18 g
Yield: 2 servings
Total time: <5 minutes
Ingredients:
3 ounces (¼ pound) lean deli ham slices
1 small apple, cored and sliced
Wrap apple slices in each ham slice. Divide slices among 2 separate plates.
Per serving:
Calories 100, protein 8 g, fat 4 g, carbohydrate 9 g, and fiber 1 g
Yield: 2 servings
Total time: 30 minutes
Ingredients:
1 eggplant (about 1 pound)
Olive oil cooking spray
2 teaspoons extra-virgin olive oil, divided
⅔ pound leeks, thinly sliced
Salt to taste
2 tablespoons unsalted vegetable stock
8 ounces lean lamb loin
Pinch dried thyme
Pinch dried marjoram
Chili powder to taste
1 cup blueberries
Peel and pierce the eggplant a few times. Wrap in a wet paper towel, then cover with plastic wrap. Cook for 8 minutes in the microwave on high heat. While the eggplant cooks, coat the bottom of a skillet with olive oil spray and 1 teaspoon of the olive oil and place over medium heat. Sauté the leeks with salt for 10 minutes, adding stock as needed. Spray a second skillet with olive oil spray. Season the lamb loin with salt, thyme, and marjoram, and cook over medium heat, 6 minutes per side.
Cut the cooled eggplant into cubes and add to the sautéed leeks, and season with chili powder.
Put the eggplant and leek salad in a serving dish. Cut the lamb into slices and place on top of the eggplant and leek salad. Drizzle with the remaining 1 teaspoon extra-virgin olive oil and serve.
Serve ½ cup of blueberries per serving for dessert.