Recipes Thursday, October 7, 2021

By Linda Monastra

Mediterranean Diet Recipes to Promote Brain and Gut Health

Melon and tomato salad

The brain and gut are connected and keeping one healthy will benefit the other. Scientists say the best way to improve gut health is by following a Mediterranean-style diet, which favors whole foods over processed ones. These recipes, developed by chef Linda Monastra, a graduate of the Natural Gourmet Institute in New York City, emphasize whole grains, olive oil, and fruits and vegetables—ingredients central to a Mediterranean diet.

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On the Brain & Life Podcast, Mary Beth Albright, writer, editor, and executive producer for the Washington Post shares how her experience in public health as a food policy attorney inspired her to investigate the science of food and how it can affect our mental and emotional health.

Melon and Tomato Salad with Feta and Mint

Serves 4

¼ cup olive oil
2 tbsp. white balsamic vinegar
2 tbsp. lavender honey
2 tsp. lime juice
1 tsp. lime zest
½ cup thinly slice red onion
2 cups watermelon cubes
2 cups cantaloupe cubes
2 cups halved cherry tomatoes
¼ tsp. salt
¼ tsp. ground black pepper
1 cup crumbled feta
½ cup fresh mint leaves, roughly chopped

Whisk together olive oil, vinegar, honey, and lime juice and zest in small bowl to make dressing. Put onion slices in the dressing to marinate. Set aside.

Place watermelon cubes in strainer for 2 to 3 minutes to allow some of the juice to drain.

In large bowl, toss together cantaloupe, cherry tomatoes, salt, and pepper. Add drained watermelon, feta, and mint, and stir to distribute ingredients evenly. Toss salad with dressing, including onion. Serve immediately.

Roasted Vegetable Tart with Whole-Wheat Crust

Serves 6

2 cups diced eggplant
2 cups diced zucchini
2 cups diced red bell pepper
½ cup diced red onion
2 garlic cloves, skin on
6 tbsp. olive oil, divided
1¼ tsp. salt, divided
½ tsp. ground black pepper, divided
1 tbsp. fresh oregano leaves
¾ cup whole-wheat flour
½ cup plus 2 tbsp. all-purpose flour
½ tsp. dried thyme
5 tbsp. water
1 tsp. apple cider vinegar
3 eggs
2 tbsp. whole milk

Preheat oven to 425°F. Toss eggplant, zucchini, bell pepper, onion, and garlic cloves with 3 tablespoons olive oil, ¼ teaspoon salt, and ¼ teaspoon black pepper. Spread evenly on sheet pan and bake 15 minutes; stir and bake another 10 minutes. Set aside to cool.

Once cooled, remove garlic and put roasted vegetables in large bowl. Squeeze roasted garlic into mixture and discard skins. Add fresh oregano and stir to combine.

To make crust, pulse flours in food processor with ½ teaspoon salt, ¼ teaspoon pepper, and dried thyme. Drizzle in 3 tablespoons olive oil while processor is pulsing. Combine water and vinegar, and drizzle in. Pulse until mixture just comes together; do not overmix.

Remove dough from food processor and form into a ball. Roll out dough on lightly floured surface to a 12-inch round. Transfer to 9-inch tart or pie pan; press into bottom and up sides of dish so dough hangs over side of pan. Fold overhang back down and press into edges of pan.

In small bowl, whisk together eggs, milk, and remaining ½ teaspoon salt. Spread roasted vegetables on tart crust. Pour in egg mixture, evenly coating vegetables. Bake tart for 35 to 40 minutes, or until filling sets and turns golden. Allow to rest for 10 minutes before cutting to serve.

Seared Tuna with White Beans, Fennel, and Tomatoes

Serves 4

½ cup packed basil leaves
¼ cup packed mint leaves
1 garlic clove
⅓ cup olive oil
1 tbsp. lemon juice
¼ tsp. salt
2 (15-oz.) cans low-salt great northern beans, rinsed and drained
1 cup thinly sliced fennel
½ cup halved cherry tomatoes
2 tbsp. fennel fronds
1½ tsp. lemon zest
1½ lb. tuna steaks (4 fillets)
1 tbsp. olive oil
½ tsp. salt
¼ tsp. ground black pepper

In food processor, combine basil, mint, garlic, olive oil, lemon juice, and salt. Pulse several times to combine ingredients but still maintain pieces of the herbs.

In medium bowl, toss together beans and sliced fennel. Add herb mixture and stir until beans and fennel are coated. Add cherry tomatoes, fennel fronds, and lemon zest and stir to combine. Set aside.

Rub olive oil evenly into tuna steaks. Evenly sprinkle salt and pepper on both sides of steaks. Heat large sauté pan over high. Place tuna in pan and cook 2 minutes; flip and cook an additional 2 to 4 minutes, depending on how rare you want tuna. Remove from heat and let cool for a couple minutes before slicing thinly.

Divide bean mixture evenly on four plates and place tuna slices on top. Serve immediately.

Farro with Kale, Roasted Red Peppers, and Olives

Serves 4

1½ cups whole grain farro
¼ cup plus 1 tbsp. olive oil
1½ tbsp. balsamic vinegar
¼ tsp. salt
¼ tsp. ground black pepper
1 tbsp. minced shallots
2 cups roughly chopped kale
2 cloves garlic, minced
1 (12-oz.) jar roasted red peppers, drained and diced
⅓ cup kalamata olives, pitted and halved
¼ cup toasted pine nuts
3 tbsp. fresh oregano leaves, roughly chopped
½ tsp. red pepper flakes

Bring farro and 6 cups water to boil in large saucepan over high heat; cook, stirring occasionally, until tender, about 30 minutes. Drain.

To make dressing, whisk ¼ cup olive oil, vinegar, salt, and black pepper in small bowl; add shallots and set aside.

In medium skillet, heat 1 tbsp. olive oil over medium-high. Add kale and sauté for 2 to 3 minutes, until it begins to soften. Add minced garlic and cook for an additional 2 minutes. Stir in roasted red peppers and olives; cook until ingredients are warmed through. Remove from heat.

In large bowl, mix farro and dressing. Add vegetable mixture, pine nuts, oregano, and red pepper flakes. Stir to combine. Serve immediately.

Exploring the Link Between Gut and Brain Health
Scientists continue to find evidence that the brain and gastrointestinal tract are closely linked—and that keeping one healthy will benefit the other.