Challenges

Quick Win
Vegetables and fruit, central to the Mediterranean diet, are bursting with flavor (and nutrients). Get more in your diet with these simple steps.
Try This Today
- Flip your ratio. Make vegetables the foundation of your meals, not an extra. Instead of baked chicken with a veggie side, for instance, top a big bed of greens and other veggies with slices of chicken. Our Greek Cauliflower Rice Bowls and Spinach & Strawberry Salad highlight the veggie-forward approach.
- Celebrate what’s in season. Your best option for freshness and flavor is local, seasonal produce. In the summer, try recipes like our Heirloom Tomato Salad and Very Berry Fruit Salad; in the spring, our Spring Pizza; in the fall or winter, Moroccan Chickpea-Stuffed Acorn Squash.
- Explore techniques. Roasting brings out vegetables’ natural sweetness. Case in point: our Balsamic Roasted Carrots. Soups and stir-fries, like our Happy Family Stir-Fry, are a great way to get a variety of vegetables in one serving.
Why
Plant-based diets rich in a variety of fruits and vegetables, particularly green-leafy vegetables and berries, are associated with better brain health, according to “Brain Food,” a 2018 report from the Global Council on Brain Health.
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