The Mediterranean Way

What to know about this heart-healthy way of eating [Log In]( [America's Test Kitchen]( [find recipes]( [start free web trial]( Notes from the Test Kitchen [The Mediterranean Way. 1-3-2020]( As much as we love the sweet, rich foods of the holiday season, this week we’re turning our eyes toward some lighter fare. According to U.S. News, the Mediterranean diet is America’s number one choice for healthier eating. We love it for its daily emphasis on vegetables, fruits, beans, lentils, whole grains, and more seafood than meat and poultry. It’s truly a path to healthier living, not a fad diet that we’ll give up on in a few weeks. Here are [the basics you need to know]( about this heart-healthy, centuries-old way of eating, plus [a shopping list]( to get you started. [The Complete Mediterranean Cookbook]( has 500 foolproof, approachable recipes, and [Mediterranean Instant Pot]( pairs the number one diet with the number one kitchen appliance to provide streamlined one-pot recipes. FREE FOR TWO DAYS One-Pan Mediterranean Shrimp Since shrimp cook so quickly, we jump-start the potatoes and fennel in the oven. Then we sprinkle the shellfish over the top and finish the cooking. Briny kalamata olives and salty feta cheese give this simple dish a savory finish, and lemon juice brings it all to life. [view recipe]( FREE FOR TWO DAYS Red Lentil Soup with North African Spices We sauté onions in butter and use the warm mixture to bloom some fragrant North African spices. Tomato paste and garlic complete the base before the addition of the lentils, and a mixture of chicken broth and water gives the soup a full, rounded character. [view recipe]( FREE FOR TWO DAYS Slow-Cooker Greek-Style Chicken with Warm Tabbouleh Looking for bright and fresh flavors to pair with our Greek-inspired chicken, we turn to the classic tabbouleh salad, made with medium-grind bulgur, one of the few hearty grains that cooks well in the slow cooker. [view recipe]( Special Offer Bring the Mediterranean into your kitchen with 500 fresh, flavorful recipes. [The Complete Mediterranean Cookbook. Save 33%. Shop Price: $19.95. Cover Price: $29.95. Order Now.]( Recommended Equipment for These Recipes winner RECOMMENDED Microplane Premium Classic Zester/Grater [buy now]( Speed: ★★★   Comfort: ★★★   Grating: ★★½   Durability: ★★★   Ease of Use: ★★½   This microplane is perfect for zesting all the citrus used frequently in Mediterranean cooking. It comes sharp and stays sharp, with a grippy rubber handle that’s comfortable and secure to hold. [Learn More →]( winner RECOMMENDED Anchor Hocking 6-Piece Nesting Prep Bowl Set [buy now]( Footprint: ★★★   Durability: ★½   Ease of Use: ★★★   Versatility: ★★★   Stain and Odor Resistance: ★★★   Coming in a variety of useful sizes that nest for compact storage, these wide, shallow bowls are easy to hold, fill, empty, and clean, and they can be used in the microwave and the oven. [Learn More →]( winner HIGHLY RECOMMENDED KitchenAid 6-Quart Slow Cooker With Solid Glass Lid [buy now]( Cooking: ★★★   Cleanup: ★★★   Ease of Use: ★★★   This well-designed model has a straightforward control panel with a countdown timer that is simple to use, so dinner is ready when you are. The roomy, heavy stoneware crock cooks food gently and evenly and never boils it, so everything emerges tender and juicy. [Learn More →]( From Our Online Cooking School Making Couscous Couscous is frequently used in Mediterranean cooking. Bridget Lancaster shows you how to make it. [VIEW COURSE]( Stay Connected with the Test Kitchen [2019 WEBBY People’s Voice Award WINNER]( Proof is a podcast that solves food mysteries, one story at a time. This week’s episode: “Rwandan Mushrooms” LISTEN FOR FREE: [APPLE PODCASTS]( [GOOGLE PODCASTS]( [STITCHER]( [SPOTIFY]( [OVERCAST]( [America’s Test Kitchen on The Splendid Table]( Tune in to your local public radio station or listen at [splendidtable.org](. 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