102: Michelle Dudash, RDN: Low-Carb Mediterranean

The Mediterranean diet is one of the healthiest diets on the planet. It’s rich in fruits and vegetables, olive oil, seafood, nuts, and beans, and it makes good nutrition a pleasure to eat. But what about bread and pasta? Are they AOK to eat as well? Join me on today’s show with guest, Michelle Dudash, RDN as we tackle questions about carbs, kids, and how to enjoy a Mediterranean-style diet with the carbs you love … but fewer of them.

Michelle Dudash is an award-winning registered dietitian nutritionist, Cordon Bleu certified chef, a TV personality, and the founder of Dash Dinners Spice Kits. She’s the author of the top-selling Clean Eating for Busy Families, which was featured back in Episode 53. Michelle shares the benefits of a low-carb Mediterranean diet with recipes and tips from her newest cookbook, The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. We are discussing a few recipes from the book, including Simmered Tahini Chicken and an unbelievably decadent dessert recipe that is low in carbs. 

 

Show Highlights:

 

• Michelle’s life in Indiana as the mom of two daughters and a regular on local and national TV ; she spends her time in recipe development, cookbook writing, and designing her spice kit dinners 
• How Michelle’s Lebanese heritage gave her a love for a varied diet of Mediterranean foods that explores different cultures and new foods
• Why kibbeh was a childhood favorite for Michelle; it’s a traditional dish made with ground meat, seasonings, and bulgur wheat
• How carbs fuel our bodies with energy
• Why kids need carbs and parents want options
• Michelle’s new book: a mix of recipes of different types with readily available ingredients
• Michelle’s favorite recipe in the book: Grilled Chicken Gyro Lettuce Wraps, which are made with chicken thighs marinated in lemon juice, olive oil, cumin, garlic, thyme, oregano, and salt and pepper--then served with a tahini sauce or cucumber yogurt sauce
• From the book: Simmered Tahini Chicken-- made with chicken tenders sauteed in olive oil and combined with onion, garlic, chicken broth, tahini, lemon juice, and soy sauce; to serve, top them with Greek yogurt and freshly chopped herbs
• Michelle’s daughters’ favorites from the new book are Fruit Tarts and Mini Molten Chocolate Cakes
• Michelle’s Berry Tart with Almond Flour Crust is made with butter, honey, cinnamon, salt, dark chocolate, mascarpone cheese, and topped with fresh berries
• Healthy salads in the book include a Lebanese classic made with iceberg or Bibb lettuce, tomato, cucumber, and a dressing made with lemon juice, mint, olive oil, and salt; the other salad is made with kale, blueberries, feta cheese, walnuts, and a basic vinaigrette
• Michelle’s experience in Croatia with a delicious adult beverage made from sparkling rosé with fresh herbs, elderflower liqueur, orange zest, and grapefruit-flavored sparkling water
• Michelle’s advice for one change you can make for better health: “Plan a family meal and sit down to enjoy it together.”

 

Resources:

 

 

We're giving away a copy of The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. Leave a comment below telling me about your favorite Mediterranean recipe, a Mediterranean recipe you'd love to have lightened up, and/or why you'd love to win a copy. I'll pick one lucky winner at noon on August 11th.

 

Michelle on Instagram: https://www.instagram.com/michelledudash/

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