Tag Archives: vegetable

Mediterranean chard recipe

Chard is a leafy green vegetable often used in Mediterranean cooking. Good for your bones, chard is full of vitamin K, magnesium, copper and calcium.


You can treat chard as spinach: steamed, sauteed, braised. And use chard stalks as you would asparagus, though cooking time may take longer.

Chard has always been a favorite of mine, sauteed, with some garlic, olive oil, lemon, salt and pepper. Very tasty and nutritious.

Today i will be sharing another recipe from my Mediterranean aunt; it’s easy, nutritious and very good!

Chard with black eyed beans:

2 lbs. chard, 3tbs olive oil, 1 large onion chopped, 1 cup black eyed beans cooked , 4 cloves garlic chopped, 1 tbs coriander powder, 2 tsps cumin powder, salt and pepper to taste.

-Wash chard and chop coarsely (leaves and stems), cook in boiling water 4-6 minutes until almost done, and drain.

-In a cooking pan, heat oil and saute onions until they start to change color, add garlic and saute 2 more minutes. Add chard, beans and the seasoning, cover and simmer on low heat for 10 minutes.

Serve at room temperature.

*image via google

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Brussel sprouts crush!

The Mediterranean diet relies in a big way on vegetables. With all the nutrients we get from them, they are an essential part of our diet. I try as much as I can to alternate veggies in my menu (we eat it vegetables every day), and bring more variety to our table.

IMG_4255I think i tasted Brussel sprouts only once in my life. It must have been an awful experience because I never tasted it again, till this week!

Two months ago, when I was on one of my trips back home, my husband got some brussel sprouts and had them for lunch. He was so proud of himself and happy with the result. He never stopped talking about these veggies until I gave up and decided to try for myself.

 1-Like all vegetables, Brussel sprouts are low in fat and calories. But they are very high in protein, so you can easily replace a high-fat meat with a meal of sprouts and grains.

2-They have 3-5 grams of fiber per cup which is great for lowering our cholesterol level, and they fill you up without filling you out!

3-They are particularly rich in vitamin C, an anti-cancer agent

4-Rich in antioxidants, they are specially high in vitamin K, which promotes healthy bones, serves as an anti-inflammatory agent and is essential for proper brain and nerve function.

I decided to roast my sprouts, and they were delicious! Couldn’t eat enough!

Roasted Brussel sprouts with garlic recipe:

-20 sprouts, cut in quarters

-olive oil

-6 crushed garlic

-rosemary or any kind of herbs you have on hand

-salt and pepper

-a dash of paprika

Place the sprouts in an oven dish, mix all the other ingredients and pour over the vegetables. Mix well, and roast for about 30minutes or till you see them a bit brownish.

Oven on 400.

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