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Simple, Roasted Mediterranean Brussels Sprouts

By Charlotte on December 11, 2015 6:23 AM

Mediterranean_Diet-brussel_sprouts 600.jpgBy Nick Nigro and Bay Ewald, authors Living the Mediterranean Diet

Brussels Sprouts are one of our favorites because they're easy to prepare in a variety of ways. For a more seasonal flavor, we'll bake them with cinnamon, nutmeg and chopped sweet potatoes. This recipe is more traditionally Mediterranean, but it's simple and filling, and great for throwing together on a cold lazy night after a long day. The feta cheese isn't necessary, but it adds a nice balance of flavors. If you want an extra kick, we suggest adding one chopped red onion and five chopped garlic cloves.

Roasted Mediterranean Brussels Sprouts

Serves 4


How We Create:

Preheat the oven to 400°F.

Med Diet authors 350.jpgCombine the brussels sprouts, artichoke hearts, olives, tomatoes and rosemary in a large baking dish. Drizzle with the olive oil and season with sea salt and pepper.

Mix the ingredients well and cook for 30 to 35 minutes, until the brussels sprouts are golden brown and tender. Mix in feta cheese before serving.


Nick Nigro and Bay Ewald, authors Living the Mediterranean Diet


About the Authors

Nick Nigro and Bay Ewald are cofounders of comewecreate, a boutique culinary arts company that focuses on all things imaginative within the realm of food. You can try their unique and healthy menu items (including variations of the Watermelon Gazpacho, Caprese Boats, and Beet Carpaccio from Living the Mediterranean Diet) at Avatar Cafe in Long Beach, California. These passionate foodies recently moved from Orange County, California, to Portland, Oregon, where they're in-progress novel writers, creative filmmakers and devout nature wanderers.

Recipe Excerpted from

Living the Mediterranean Diet*:

Proven Principles & Modern Recipes for Staying Healthy

Authors: Nick Nigro and Bay Ewald

Publisher: Ulysses Press

9781612434315 350.jpgPenned: May 26, 2015

What's Inside: A guide to the Mediterranean Diet geared to help you lose weight, ease stress, improve your endurance and strengthen your confidence. Besides outlining how to adopt a plant-based eating regime, this full-color cookbook includes dozens of traditional Mediterranean recipes presented with California flair and organized by the season of the year when they're best served.  

Spring's the perfect time for Broccoli Pecan Ravioli while summer calls for Wild Salmon on Pecan Wood with Dill-Yogurt Sauce. You'll find Pear and Prosecco Tilapia for autumn, Spaghetti and Turkey Meatballs for winter, and much, much more. Both nutritious and delicious, these colorful dishes focus on hearty whole grains and fresh everything - fruits, vegetables, fish - you name it.

All about abundance, not restrictions, the Mediterranean Diet is said to be one of the most maintainable programs for improving health and attaining your ideal weight. And the smart choices in this creative collection make following such a lifestyle even easier.

Time Out: 212 pages

Available: $21.95 paperback at Amazon and other book retailers

*Recipe reprinted with publisher permission.

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Diabetes-Friendly Chicken Burrito Bowl

ChickenBurritoBowlEverydayDiabetes 600.jpg

By Laura Cipullo and Lisa Mikus, authors of Everyday Diabetes Meals
Image credit: Colin Erricson

Prepare your own Mexican quick fix with this Chipotle-inspired bowl. Carbs are moderated by filling the bowl with beans, extra veggies and chicken. No need for rice, since the beans count as carbs.


If you love tomatoes, increase the quantity to 1/2 cup, but note that the carbohydrates will also increase.

If preparing this recipe for one person, cut all of the ingredients in half. Or simply prepare the full recipe up to the end of step 2 and store leftover chicken and vegetable-bean mixture in separate airtight containers in the refrigerator for up to 2 days. Reheat in the microwave on High for 1 to 2 minutes, or until heated through, and continue with step 3.

Health Bite: The iron, calcium, magnesium, manganese, copper and zinc in black beans help to keep bones strong and healthy.

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