MAKES 8 SERVINGS
2 plum tomatoes, seeded and chopped
½ cup ﬁnely chopped fresh parsley
4 scallions (green onions), ﬁnely chopped
1 head kale, ﬁnely chopped (about 2 cups)
1 cup ﬁnely chopped fresh mint
1 small Persian cucumber, peeled, seeded, and diced
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
Coarsely ground black pepper (optional)
Place the tomatoes in a strainer set over a bowl and set aside to drain as much liquid as possible.
In a large bowl, stir to combine the parsley, scallions, kale, and mint.
Shake any remaining liquid from the tomatoes and add them to the kale mixture. Add the cucumber.
Add the olive oil and lemon juice and toss to combine. Season with pepper, if desired.
by Marla Heller
From the New York Times bestselling author, this guide to healthy living features the latest science and research and a Mediterranean diet-inspired meal plan to make this the most healthy and effective DASH diet ever.
The DASH diet has been a staple of the dieting world, recommended by doctors, nutritionists, and crowned the US News and World Report's #1 best diet for 8 years in a row. But popular tastes and medical guidelines have evolved, and The Dash Diet Mediterranean Solution presents a new approach to the time tested diet program that highlights the benefits of whole foods.
Marla Heller, MS RD has overhauled the DASH plan to reflect the latest, cutting-edge research on hypertension, diabetes, depression, and other health issues that impact millions of Americans. Meal planning gets a new focus on unprocessed foods (less sugar free jello, more fresh fruits!), seafood options, and even a whole section examining vegan and vegetarian choices. Filled with four weeks of menus and tons of strategies and research, The Dash Diet Mediterranean Solution offers readers a new approach to their best health the DASH diet way.