mediterranean diet: healthy menu meal plan #66
your other better half
There are certain ingredients that aren’t the centerpiece of the plate. They’re not the part of the meal anyone raves about. But take them away, and something feels like it’s missing.
Namely, that half of your plate devoted to vegetables.
So in an effort to help you fill out the important part of your plate, this week’s menu is built around one of those ingredients.
A dark leafy green named kale.
And while it might seem like a humble side, it’s doing more work than you might expect.
Recently, I wrote about the brassica oleracea sextuplets - cabbage, cauliflower, broccoli, Brussels sprouts, kale and rutabaga - healthy vegetables with identical DNA.
I covered Brussels sprouts and cauliflower in February, and broccoli in March. So it’s time to give springtime kale its due. Even if it doesn’t happen to be my favorite of the bunch, who knows? It might be yours.
What makes it work
Kale is a dual-personality kind of vegetable. Sometimes it likes heat, sometimes it likes a chill.
Sometimes it likes to be chopped up after a simple massage with extra virgin oil and salt, mixed with a few “what have you” salad fixings like dried fruit, bits of cheese, nuts, avocado and crunchy onions and topped with a simple lemon garlic dressing.
Sometimes it likes to be sautéed into submission and served hot. It’s not complicated. Just greens, olive oil, garlic, and a pinch of salt. That’s it.
If you’re in the mood to get dressed up and have some pine nuts, dates and red onion like I did when I made it this week, go ahead and toss them in.
If a little extra heat is your thing, a smattering of chile pepper flakes does the trick.
If a nod to springtime freshness is more what you’re looking for, a squeeze of lemon or a bit of grated lemon peel works wonders.
In other words, no matter how you like it best, kale is exactly the kind of easy going addition that fills in the missing half to create a more balanced plate — both in terms of flavor and, importantly, in terms of nutrition.
And there’s a reason for that.
From a nutritional standpoint, kale and other dark leafy greens like spinach and Swiss chard (which BTW can be served up exactly in the same way) are some of the most concentrated sources of essential nutrients you can put on your plate.
They provide:
Vitamin K, which plays a key role in bone and blood health
Vitamin A, important for vision, immune function, and skin health
Folate, which supports cell repair and cardiovascular health
Magnesium and potassium, both essential for muscle function and maintaining healthy blood pressure
And a wide range of antioxidants and polyphenols, which help reduce inflammation and support long-term health
They’re also naturally rich in fiber, which supports digestion and helps maintain steady energy levels throughout the day.
In this week’s menu, a generous side of sautéed kale is paired with a few other simple elements — a light piece of cod, some roasted potatoes, some fresh herbs — the kind of dinner that feels complete without being heavy.
And that’s really the goal.
Not meals that are complicated or overly planned, but meals that are easy to put on repeat — the kind you can come back to again and again without much effort.
To help you do that, I’ve included a few additional dressing and sauce ideas in the PDF so you can continue building around these same ingredients throughout the week.
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!
