Mediterranean Medley

Why I like this Recipe

This recipe is very versatile, quick, inexpensive and most importantly very flavorful. The combination of spinach, carrots, and sun dried tomatoes covers three of the four colors of the rainbow I plan to eat everyday (green, red, orange, purple/blue).  Add this medley to eggs, grains, fish or poultry and you have a winner. Since I will make this many times throughout the week I know to buy these ingredients at the store so they are always available.  If you like feta cheese, sprinkle some on at the end and it adds even more flavor. For those of you who like spice some red pepper flakes or hot sauce can compliment this as well.

Health Benefits

The health benefits with this dish are numerous. The sun dried tomatoes offer a great source of lycopene which is great for men trying to prevent prostate issues and also has cardiovascular protective effects as well. The carrots offer carotenoids, an important antioxidants and the green leafy spinach offers minerals like iron and magnesium and multiple antioxidants as well. This dish is naturally high in fiber and has healthy omega 3 rich fats which will help reduce inflammation in your body. I also find that the healthy fats in this dish fill me up and keep me from feeling hungry a few hours later.

If you want to see how easy it is to prepare this recipe click on: Dr. Lane's kitchen

Ingredients

• One handful of fresh washed spinach (consider organic) per person being served
• approx 1/4 cup sun dried tomatoes in oil (more or less can be used depending upon taste)
• 1-2 pinches of straw cut stick carrots
• 1 clove chopped garlic
• 1-2 tablespoons Olive oil 
• Consider feta cheese to taste

If you are using the carrots in this recipe then start by adding 1-2 tablespoons olive oil to skillet on medium heat (pre-warmed for a min or so) and saute the carrots for about 1-2 minutes. Then add the garlic and cook an addition minute for the garlic to start flavoring the oil in the skillet. Next add the sun dried tomatoes which will add some additional oil to the skillet and then the spinach. (If you are in a big rush then bypass the carrots and the initial olive oil and start with the sun dried tomatoes coated in their olive oil and garlic immediately to the pan followed by the spinach after a minute) The spinach will quickly cook down in a few minutes and you are ready to go. Add some feta at the end and this will add flavor and substance to almost any meal.