Ditch the new year diet–and eat like a Mediterranean

Every January, approximately 26 million Americans begin a diet. The lure of the “new year, new you” concept drives many to make drastic changes.

Most of these diets fail, leading to frustration. Most people give up on elimination diets that make them feel restricted and deprived, that don’t fit with their lifestyle.

Let’s break that cycle for 2023: I propose that this year, whether you are a dieter or not, you embrace one of the healthiest lifestyles in the world.

“Mediterranean Eating,”–really a lifestyle rather than a diet–is one of the easiest diets to follow and will yield a bounty of results. Research suggests the benefits of adopting a Mediterranean-style eating pattern may be many: improved weight loss, better control of blood glucose (sugar) levels, and reduced risk of depression, to name a few.

Eating like a Mediterranean has also been associated with reduced levels of inflammation, a risk factor for heart attack, stroke, and Alzheimer’s disease. The Mediterranean style of eating includes a bounty of whole grains, legumes, vegetables, fruits, olive oil, fish, poultry, and wine.

Finding excitement in clean, simple foods will help you develop a joyous relationship with food. A Mediterranean lifestyle allows you to indulge in treats once in while without feelings of failure. Healthy eating is about developing clean eating habits that will last a lifetime: far longer than any fad diet.

There are no strict rules in a Mediterranean lifestyle, just some habits that will help you make each meal healthy, vibrant, and delicious for your entire family.

Mediterranean habits

*Cook with extra virgin olive oil (EVOO for short).

Ditch the unhealthy vegetable oil! Extra virgin olive oil is rich in monounsaturated fats, which improves HDL cholesterol (the good cholesterol). EVOO reduces inflammation, is loaded with antioxidants, and may help prevent strokes, heart disease, type 2 diabetes, Alzheimer’s, joint pain, and more. It’s also considered the healthiest oil because it can be used in high heat cooking (up to 400F), so it is the perfect oil for all your cooking needs. Use it in vinaigrettes, and for sauteing, roasting, and baking. Drizzle EVOO over cooked fish, poultry, and roasted veggies for added flavor and richness.

*Make one, or more, nights fish night.

Fish–specifically fatty fish such as wild salmon, sardines, and mackerel–is the go-to protein for Mediterranean style eating. Even leaner fish such has halibut and cod are sources of healthy protein and a snap to whip up on a busy weeknight for dinner.

*Eat your veggies, and lots of them.

Make the pile of vegetables on your plate large. Add vegetables to smoothies, snacks and soups.

*Whole grains make good side dishes as well as the main event.

Quinoa, farro, barley, oats, and rice add fiber and vitamins to your diet. Skip the quick-cooking processed grains and get creative with herbs and spices.

*Add nuts to your diet.

Nuts are powerhouses of nutrition. Add them to roasted vegetables, sprinkle them on chicken, or eat them by the handful.

*Eat more fruit.

Keeping a bowl of fruit out–in sight–reminds everyone in the house to eat more of it.

*Drink wine!

Mediterraneans enjoy their wine–in moderation. A glass of red wine turns every meal into a celebration and enjoying your food is what dinner is all about.

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Roasted Chicken, Chopped Salad with Romesco Sauce

Follow the recipe my way one time, and then turn it into your own. Mediterranean food is endlessly versatile. Master a sauce or two and then riff on it. Switch out the chicken for fish or vegetables. Have fun and enjoy your food!

4 Boneless, Skinless Chicken Breasts

Sea Salt and freshly cracked black pepper

Extra Virgin Olive Oil

1.Preheat oven to 325F. Line a sheet pan with parchment paper.

2.Season both sides of chicken with salt and pepper.

3.Heat a large sauté pan, lightly coated with EVOO, over medium-high heat.

4.Brown chicken breasts on one side before turning to continue browning.

5.Transfer chicken to sheet pan. Roast chicken breasts until cooked through–about 8 minutes.

Romesco Sauce

Fresh with a vibrant tang, Spanish Romesco sauce is your go-to, everything sauce. Dollop it on chicken, fish, veggies, and potatoes. Stir a spoonful into vegetable soup or tomato soup for a bold flavor.

6 ounces tomatoes (about 4 medium tomatoes), cored but left whole

1 head of garlic

Extra virgin olive oil for drizzling

1 slice stale bread, crusts trimmed off

½ cup almonds, hazelnuts, or pumpkin seeds for those with nut allergies

3 dried ancho chilies (they are not spicy and YES, you need them!) stemmed and seeds removed

2 teaspoons smoked paprika (called pimentón )

2 tablespoons red wine vinegar

¼ cup good quality extra virgin olive oil

3 teaspoons sea salt or more

1.Preheat oven to 350F. Line a sheet pan with parchment paper.

2.Drizzle tomatoes and garlic with EVOO and roast on parchment lined baking sheet until garlic is soft, about 40 minutes.

3.Add bread and nuts or seeds for the last 10 minutes to get them nice and toasty. Allow to cool before squeezing garlic from papery skin.

4.Soak ancho chilies in very hot water for about 15 minutes.

5.Place tomatoes, garlic, bread, nuts or seeds, anchos, pimentón , vinegar, EVOO, and salt in a food processor. Pulse until the sauce is blended but still chunky. Adjust seasoning with additional salt if needed.

Serve sauce slightly warmed, or at room temperature. Extra sauce can be stored in the refrigerator for up to 5 days or frozen for 1 month.

Chopped Salad

Shake off winter doldrums with a vibrant chopped salad. No rules, just fresh ingredients. Finish with a generous drizzle of fresh lemon juice and a good glug of EVOO.

Here are some of my favorites for a winter salad:

Sliced cucumber

Roasted sliced beets

Chopped Tuscan kale

Shaved celery

Shaved fennel

Sliced radishes

Orange and blood orange sections

Chickpeas

Putting it all together:

On individual plates or a platter

1.Schmear a good amount of Romesco sauce on the plate

2.Top the sauce with roasted chicken

3.Generously top the chicken with chopped salad and pass additional sauce.

Laura Frankel is a noted kosher chef, a cookbook author, and Culinary Director for a media company. Currently, she serves as Director of Catering at Circle of Life catering at North Suburban Synagogue Beth El.