Dr. Tim Says....

Timothy S. Harlan, M.D.

Research on diets in Mediterranean countries shows that the primary fat used for recipes is olive oil. The Mediterranean cultures do use other vegetable oils, and most use some butter, but it is generally used sparingly. Even so, the majority of the fat consumed is olive oil. As a result, much of the research has focused on the effects of olive oil on health, and there is now a large body of information about not just oils but also antioxidants and monounsaturated fats.

There's a clear link between the anti-inflammatory properties of olive oil and many diseases. For instance, the research is clear on the benefit of olive oil on heart disease, cholesterol levels and blood pressure. Most importantly, people who have the most significant results from replacing the saturated fats in their diet with olive oil are those who don't already follow a Mediterranean Diet. With the addition of just a tablespoon a day of extra virgin olive oil, there can be a significant reduction in blood pressure. Likewise, cholesterol levels fall in those who adjust for the additional fat in olive oil by reducing the fat they consume in other foods. (J Nutr 2007;137:84-87) Oils and Fats in a Mediterranean Diet »

Did You Know?

Our online meal planner is absolutely free! With The Dr. Gourmet Diet Plan you can create customized two-week meal plans for just yourself or your entire family, including breakfast, lunch, and dinner. Includes printable shopping lists for each week, so you can save time and money by doing all of your grocery shopping at once. Create plans for people with GERD / Acid Reflux, Lactose Intolerance, Gluten allergies, or those who take Coumadin (warfarin). All plans are appropriate for those with Type 2 Diabetes, as well. Find out why.

Planning is the key to a healthy diet and a healthy weight, and The Dr. Gourmet Diet Plan makes eating well and eating healthy easy. Find out more!

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The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.

Learn to Eat for My Condition

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Coumadin (warfarin) Diet Information | Get the book! The Coumadin Diet and Cookbook (paperback: $19.95 + s/h) (PDF: $14.95)

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Managing Your GERD / Acid Reflux / Heartburn Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: (paperback: $19.95 + s/h) (PDF: $14.95)

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet


Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Health and nutrition news and what it means for you. Health and Nutrition Bites.

The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy

Healthy Eating for Kids

Grilled Cheese Sandwich

Healthy snack ideas and diet guide for the children in your life. Healthy Eating for Kids and Young Adults


Featured Recipes

Grilled Chicken with Bourbon Glaze

This grilled chicken has great balance – umami flavors from the chicken, sage, and bourbon, sweetness from the brown sugar, acid from the vinegar, and just a bit of saltiness. This is a great recipe for a cookout but also makes fantastic leftovers for sandwiches.

Mexican Pork Casserole

Mexican Pork Casserole recipe by Dr. Gourmet

Casseroles like this get a bad name. Too simple, perhaps, or not "gourmet" enough, but you can really create great meals in a single dish with just a little work. There are a lot of variations that make this even better. Use poblano peppers or hatch peppers (in season) for a bit of added spiciness. Smoked paprika makes this casserole rich and exotic. Or top with Tomatillo Salsa or Cilantro Jalapeno Spread to really make it complete.

Cilantro Jalapeno Spread

This is a sharp and very strong spread, but it is fantastic on sandwiches or as a topping for tacos. Mixed with a bit of sour cream and milk it makes a great salad dressing.

Southwestern Pepper Pesto

The balance of this pesto is a blend of sweetness from the peppers and jalapenos and saltiness and umami of the pumpkin seeds and parmesan. It is mildly spicy but if you like it spicer, you can add more pickled jalapenos or add some cayenne pepper.

Chilled Corn Bisque with Shrimp

Chilled Corn Bisque with Shrimp Recipe by Dr. Gourmet

There are a lot of great things about legumes, but one of the best is that they can help make your creamy soups creamy while adding a lot of fiber and quality protein.

The shrimp topping for this soup makes it a complete meal, and you can go in a lot of directions with the seasoning. Use a bit of chili powder or curry powder in the shrimp and avocado, or even some smoked paprika to change the character of the soup.

Mushroom-Spinach Fried Rice

I talk about calorie density a lot and this is a great example of where you can eat a lot of delicious food, be really filled up and satisfied, and have it be less than 400 calories. By using veggies to reduce the calorie density, you get more food, it's cheaper, and it's better for you - all while being great tasting.

Palak Paneer

There is everything good to be said for this dish. It is a traditional Indian recipe and you may have to search for the paneer cheese. It is, however, low in calories and sodium but still has a lot of flavor.

The extra step of blanching the spinach and then refreshing it in ice water isn't absolutely necessary, but makes for a much brighter and more appetizing color.

Chana Masala

Chickpeas are one of my favorites and so is Indian food. It's best to purchase your Indian spices - garam masala, turmeric, curry powder and the like - at an Indian or Asian market where you can usually buy smaller amounts so that they are fresher when you get ready to use them (unless you plan to make a lot of Indian recipes).

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