By emphasizing plant-based foods, eating fish and poultry at least twice a week, replacing butter with healthy fats like olive oil, and using herbs and spices instead of salt to flavor foods, the Mediterranean diet is well-documented for promoting good health and longevity. This summer embrace this healthy eating plan with our grilled chicken & vegetables and salad recipes.
Serves 4
Vinaigrette Dressing & Marinade
- 8-10 tablespoons olive oil
- About ¼ cup red wine vinegar
- Juice from ½ lemon
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon Dijon mustard
- Fresh ground black pepper
- Salt
Directions: In a small bowl, whisk the ingredients together. If the dressing is thick, add a bit more red wine vinegar but be careful not to add too much.
Grilled Chicken
- 4 Skinless, boneless chicken breasts
Directions: Place chicken breasts in glass dish. Add a few tablespoons of vinaigrette dressing, coating the chicken evenly. Grill on medium hot grill until tender, about 20-25 minutes.
Grilled Vegetables
- Red bell pepper, cleaned and cut into quarters
- Orange bell pepper, cleaned and cut into quarters
- Yellow bell pepper, cleaned and cut into quarters
- 8-10 Large brown mushrooms, cleaned and cut in half
- Zucchini, cleaned and cut into ¼” slices
Directions: Once cleaned and cut, place vegetables in a large bowl. Toss vegetables with a few tablespoons of vinaigrette dressing, coating evenly. Grill on a low to medium hot grill for about 15 minutes.
Salad
Ingredients:
1 Romaine lettuce head, washed, dried & cut into pieces
½ Cucumber, cleaned & sliced
2 Roma (plum) tomatoes or handful of cherry tomatoes
½ Green pepper, cleaned & sliced
½ Red onion, halved and thinly sliced
8-10 Peperoncini, sliced
15-18 Kalamata olives (pitted)
¼ Feta cheese, crumbled (optional)
Directions: Toss ingredients with about 6-8 tablespoons of vinaigrette dressing in a large bowl.
David H. Rahm, M.D. is the founder and medical director of The Wellness Center, a medical clinic located in Long Beach, CA. Dr. Rahm is also president and medical director of VitaMedica. Dr. Rahm is one of a select group of conventional medical doctors who have education and expertise in functional medicine and nutritional science. Over the past 20 years, Dr. Rahm has published articles in the plastic surgery literature and educated physicians about the importance of good peri-operative nutrition.
