Dr. Tim Says....

[This is another in our series on the How and Why of Eating Healthy.]

Getting more veggies in your diet is one of the basics of the Mediterranean Diet. 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 getting too many carrots.")

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 you cannot get the same benefit from taking those vitamins, minerals and antioxidants in pill form. 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 also shows a clear weight loss benefit. The Mediterranean Diet: Vegetables

Featured Recipes

Pork with Georgian Cilantro Sauce

I read a lot of cooking magazines and watch a lot of cooking shows. Occasionally I listen to "The Splendid Table" (usually only when I am in the car). I was running errands the other day and heard Martha Rose Shulman talking about Chermoula, a Georgian cilantro sauce. Her description was so vivid and rich I went right home and began researching. I found almost as many names for this recipe as different versions.

As with most recipes, there were different things that appealed to me about each version. Most of this recipe comes from the Kindzis Satsebela that I found at the aboutgeorgia.ge website. I changed a few items to more common ingredients and lightened it up a bit. Like Ms. Shulman, I used dried apricots because the Georgian apricot "leather" is not widely available. I do think, however, that soaking the apricots longer and using the liquid lends a silkier texture.

This recipe is low in sodium (salt), lactose-free and gluten-free. Those who are on Coumadin (warfarin) and those with GERD / Acid Reflux should avoid it.

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