Show 449, October 30, 2021: Clean Eating Kitchen’s Michelle Dudash, Registered Dietarian Nutritionist – The Low-Carb Mediterranean Cookbook Part One

Michelle Dudash RDN

“From the creator of Clean Eating Kitchen, Registered Dietarian Nutritionist Michelle Dudash presents The Low-Carb Mediterranean Cookbook with simple, plant-focused recipes for lifelong health.”

“The Mediterranean diet holds the top rank for being easy to follow and delivering proven results for improved heart health and blood sugar management, decreased risk of cancer, and increased longevity. This cookbook combines the best aspects of the Mediterranean diet with more than 100 nutritious recipes that help the whole family eat clean including 60 meals that can be prepared in 30-minutes or less.”

“Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook delivers the benefits of the Mediterranean diet with fewer carbs, satisfying a mostly plant- and seafood-based regimen that is higher in protein and good fats. This book includes the healthiest, most crave-worthy ingredients and flavors of the Mediterranean diet that are sure to induce wanderlust. Included are satisfying dishes ranging from Creamy Spinach Pie with Almond Flour Crust to Sheet Pan Chickpea and Broccoli Dinner.”

“With low-carb and low-sugar recipes packed with protein, you and your family can stay healthy by following one of the best eating lifestyles in the world. Enjoy simple, wholesome meals that leave everyone around the table happy and satisfied with the Clean Eating Kitchen: The Low-Carb Mediterranean Diet Cookbook.”

Michelle gracious shares with us her recipes for Mini Bell Peppers Stuffed with Turkey and Pistachios, and Sheet Pan Chickpea and Broccoli Dinner from The Low-Carb Mediterranean Cookbook.

Michelle Dudash joins us with us with tongs at the ready.

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Show 449, October 30, 2021: Clean Eating Kitchen’s Michelle Dudash, Registered Dietarian Nutritionist – The Low-Carb Mediterranean Cookbook Part Two

Michelle Dudash RDN

“From the creator of Clean Eating Kitchen, Registered Dietarian Nutritionist Michelle Dudash presents The Low-Carb Mediterranean Cookbook with simple, plant-focused recipes for lifelong health.”

“The Mediterranean diet holds the top rank for being easy to follow and delivering proven results for improved heart health and blood sugar management, decreased risk of cancer, and increased longevity. This cookbook combines the best aspects of the Mediterranean diet with more than 100 nutritious recipes that help the whole family eat clean including 60 meals that can be prepared in 30-minutes or less.”

“Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook delivers the benefits of the Mediterranean diet with fewer carbs, satisfying a mostly plant- and seafood-based regimen that is higher in protein and good fats. This book includes the healthiest, most crave-worthy ingredients and flavors of the Mediterranean diet that are sure to induce wanderlust. Included are satisfying dishes ranging from Creamy Spinach Pie with Almond Flour Crust to Sheet Pan Chickpea and Broccoli Dinner.”

“With low-carb and low-sugar recipes packed with protein, you and your family can stay healthy by following one of the best eating lifestyles in the world. Enjoy simple, wholesome meals that leave everyone around the table happy and satisfied with the Clean Eating Kitchen: The Low-Carb Mediterranean Diet Cookbook.”

The last Chapter in the cookbook is “La Dolce Vita: Sweets and Fruit Dishes.” Chef Michelle highlights one of her favorite desserts – Vegan Chocolate Mousse with Aquafaba.

Michelle gracious shares with us her recipes for Mini Bell Peppers Stuffed with Turkey and Pistachios, and Sheet Pan Chickpea and Broccoli Dinner from The Low-Carb Mediterranean Cookbook.

Michelle Dudash continues with us with tongs at the ready.

Play

Sheet Pan Chickpea and Broccoli Dinner

Sheet Pan Chickpea and Broccoli Dinner by Michelle Duidash

Recipe excerpt from:
Clean Eating Kitchen: The Low-Carb Mediterranean Cookbook
by Michelle Dudash

”You should make this for people,” my husband announced after eating my rendition of this dish. It’s easy to swap out different vegetables for whatever you have on hand, too. I have made this recipe with a variety of vegetable swaps depending on what I have on hand. My version here offers a Mediterranean flavor profile. We love them all.

  • 1 can (15-ounce) chickpeas, rinsed and drained
  • 1 small broccoli crown, chopped to the size of the chickpeas
  • 1 package (8-ounce) mushrooms, chopped
  • 1 red bell pepper, diced
  • 1⁄2 medium onion, diced
  • 2 cloves garlic, minced
  • 2 tablespoons liquid aminos or soy sauce
  • 1⁄2 teaspoon smoked or sweet paprika
  • 1⁄2 teaspoon ground coriander
  • 1/8 teaspoon crushed red pepper flakes (or more if you like it spicy)
  • Freshly ground black pepper
  • 2 tablespoons extra-virgin olive oil
  • Juice of 1⁄2 lemon (about 1 tablespoon)
  • 1⁄4 cup parsley leaves, coarsely chopped
  • Diced avocado

Preheat the oven to 425 degrees F convection.

Place the chickpeas, broccoli, mushrooms, red pepper, onion, garlic, liquid aminos, paprika, coriander, red pepper flakes, black pepper, and oil in a large bowl. Toss to coat everything evenly. Spread on a large baking sheet. Bake for 20 minutes. Toss with two spatulas. Bake until the broccoli begins to brown, about 10 more minutes. Drizzle with the lemon juice and sprinkle with the parsley. Toss again.

Spoon into shallow bowls and top with the diced avocado.

Variations • If you don’t have a bell pepper on hand, I’ve swapped that with a large diced carrot—delish.

Total Prep and Cook Time: 1 Hour • Yield: 4 Servings

Per Serving: 183 Calories, 22 G Carbohydrate (6 G Fiber, 0 G Added Sugars, 16 G Net Carbs), 8 G Protein, 9 G Fat, 730 MG Sodium.