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Kitchen Control: The Mediterranean and DASH Diets

Kitchen Control: The Mediterranean and DASH Diets
A combination of the Mediterranean diet and DASH diet could improve your overall health. Adopting the Mediterranean DASH diet doesn't necessarily mean spending hours in the kitchen.

Sample Recipes
  • Breakfast: One cup of your favorite plain yogurt, a handful of nuts, a handful of fruit and eat with a spoon, or throw the ingredients into a blender for a smoothie.
  • Lunch: Put pre-cut veggies, dried beans, broth and some spices in a slow cooker overnight.
  • Dessert: Whip honey or maple syrup with ricotta cheese.
Stock up with these staples and you'll be able to easily whip up a meal: frozen fruits and vegetables plus canned protein (beans, fish, chicken).

This kitchen equipment will make life easier in the kitchen: cookie/baking sheet, pot for soups or pastas, smaller saucepan, skillet.

Listen as Abbie Gellman joins Dr. Pamela Peeke to discuss how you can take control in your kitchen and start implementing this diet.


Smarty Pants Vitamins
Featured Speaker:
Abbie Gellman, MS, RD
Abbie Gellman RDAbbie Gellman, MS, RD, is a professionally-trained chef and Registered Dietitian. Abbie has over 10 years of hospitality and food and beverage consulting experience and nearly 10 years of nutrition-related experience.

She received a Master of Science degree in Nutrition from Teachers College, Columbia University and completed a dietetic internship at New York – Presbyterian Hospital in NYC. Abbie holds a Bachelor of Science degree from Cornell University's School of Hotel Administration and earned her Culinary Degree from Peter Kump's New York Cooking School (now known as ICE).

In addition to working with a wide variety of food service operators, Abbie also counsels and educates patients and groups in a private practice setting and cooks privately for individual clients.