mediterranean diet: healthy menu meal plan #53
starting the year facing plant-forward
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When I spy fennel at the market, it pulls me in. You know those times when a good looking vegetable speaks to you? Whether you have any plans for it or not?
Usually I resist those urges because I know it can result in back-of-fridge guilt… when I don’t get around to using a spontaneous purchase. But when it comes to fennel, I never hesitate. It’s just so alluring.
And I happened upon a recipe a few weeks ago while flipping through Nisha Vora’s fabulous book, BIG Vegan Flavor, that also spoke to me. Pairing my fondness for fennel with a handful of pantry staples: white beans, oranges, walnuts and olives. I had everything I needed.
One of my many 2026 resolutions is that I’m determined to make more of plants this year. Experimenting with favorites like fennel and trying out veggies like rutabaga that I haven’t had since I turned up my nose at them when I was a kid.
But it’s always safe to start a resolution with something easy, so fennel it is. Most of the year, I shave it micro-thin in salads. The hint of anise works magic with other salad bits, especially tomatoes, that benefit from the sweetness that fennel provides. But this week, I’m leaning into the soft, silky texture that braising this vegetable creates.
One other feature of this recipe is how it embraces the final garnish. Not casually, not optionally. They’re key elements to the overall dish. Boosting the protein and omega-3 healthy fats with walnuts and a smidge of hidden anchovies stuffed inside the olives. And then really finishing off with a more traditional use of the garnish, highlighting the flavors buried deep inside with a smattering of orange zest and fennel fronds.
As always, you’ll find a couple extra recipe treats in the menu PDF besides the meal plan I promised you. I mentioned a few ideas in this week’s tips, so I wanted to give you some recipes for garlicky clam linguine, pasta primavera & white bean, spinach & whole grain soup to help you turn those tips into action.
If you’re already a paid subscriber then you know these little extras show up almost every week as a small bonus to show my appreciation for your support. If you haven’t yet had the chance to join us, what are you waiting for?
But right now, it’s time to pull up a chair, grab a glass or cup and join me in my Mediterranean kitchen while we work our way from one flavor-packed meal to another.
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