Guest Chef, Anita Dukeman, is back with details on the results of the best diet overall.
Which diet was voted Best Diet Overall for 2019 by U.S. News & World Report? The Mediterranean Diet.
Also voted the Best Diet Overall, Easiest Diet to Follow, Best Diet for Diabetics, Best Plant- Based Diet, Best Heart Healthy Diet (tied with the Ornish Diet, which is much more restrictive).
What are the pros and cons?
Pros: Loaded with nutrition and flavor, and provides many food choices.
Cons: Can involve more prep work than you’re used to and can be pricey (fish, nuts, and good-quality olive oil $$$).
We will discuss some of the foods included on this diet: Fresh fruits, vegetables and herbs including lemons, spinach, red onion, cucumber, dill, garlic, oregano along with nuts, Greek yogurt and feta cheese.
We will use some of these foods in a recipe for Greek-Style Turkey Burgers with Tzatziki Sauce — not too time consuming to prepare, not too expensive and is palate pleasing. Perfect for this year’s grill season!
Learn more about Anita’s upcoming Teen Cooking Class, Asian Fusion, on the facebook event page, HERE.
Greek-Style Turkey Burgers
Ingredients 1 cup of frozen chopped spinach, thawed and squeezed dry (about 3/4 of a 10-oz box)
1 pound ground turkey
½ cup (4 oz) crumbled feta cheese
3/4 teaspoon garlic powder
1/2 teaspoon dried oregano
1/2 teaspoon seasoning salt (I use Greek seasoning) 4 small hamburger buns
4 Tablespoons tzatziki
1 cucumber, sliced thin
1/2 medium red onion, sliced thin
SQUEEZE moisture from spinach until dry.
In a medium mixing bowl, COMBINE spinach, turkey, feta, garlic powder, oregano, and seasoning salt. MIX well to combine. FORM mixture into four patties.
HEAT the grill or grill pan. GRILL turkey burgers until completely cooked through, with no pink in the center (about 5 minutes per side)
PLACE burgers on buns and top each with 1 Tablespoon of tzatziki sauce, 2-3 cucumber slices and 2-3 onion rings.
Tzatziki Sauce Ingredients 1 (8 ounce) container plain Greek yogurt, drained for 1 hour 1 cucumber, peeled, seeded and diced 1 Tablespoon olive oil 1/4 lemon, juiced salt and pepper to taste 1-2 Tablespoon fresh dill (or 1/2 Tablespoon dry dill) 2 cloves garlic, peeled and minced
Directions COMBINE strained yogurt, cucumber, olive oil, lemon juice, salt, pepper, dill and garlic. COVER and REFRIGERATE for at least one hour for best flavor.
NOTE: I like to sprinkle diced cucumber with about ½ teaspoon of salt and place in strainer for 30 minutes to remove some of the moisture.
I like to use a food processor to chop ingredients for a smoother consistency.