Dr. Tim Says....

Timothy S. Harlan, M.D.

Of the nine principles of the Mediterranean diet, meeting this requirement and earning that one point in the Mediterranean Diet Score is the easiest to do because you have to eat so few vegetables to get that score. The best part is that it's the one thing you can't get too much of. (You'll never hear your doctor say, "Hmm, my lab tests show that you've been eating too many carrots.") Even better, there are many classic American recipes using vegetables, from Cole Slaw to Creamed Spinach.

Much of the research on vegetables in the diet is focused on the antioxidants abundant in everything from asparagus to zucchini. It is now clear that that the vitamin, mineral and antioxidant benefits from vegetables can't be gotten by taking a pill. Recent studies show no benefit from taking supplements, but getting the same vitamins from vegetables is pretty powerful: each additional serving of fruit and vegetables per day reduces your risk of heart disease by 4%. That's huge! But it's not just about heart disease. Putting more veggies on your plate has been shown to reduce the risk of multiple types of cancers. Add to this that research has also shown a clear weight loss benefit by eating more vegetables. Vegetables 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

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).

Ginger Garlic Salad Dressing

Ginger Garlic Salad Dressing from Dr. Gourmet

This is the salad dressing recipe that you will often find on Asian style salads in restaurants. The combination of the umami flavor in the soy with ginger and roasted garlic is perfect. If you want to add a bit of spice, put in about 1/8 teaspoon of red pepper flakes before blending.

The recipe is a great example of how you can control sodium by using simple ingredients to make your salad dressing. If you look at similar bottled dressings on the market, they have more calories, but more importantly, they have a lot more sodium – generally at least twice as much as is in this recipe.

It is a great salad dressing and you don't need very much to bring a lot of flavor to your salad. Try it as a spread on sandwiches also.

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