KetoFLEX 12/3 Kitchen: Mediterranean Al Fresco

We take the best of Mediterranean eating — leafy greens, colorful vegetables, herbs, olive oil, nuts, seeds, legumes, and clean proteins — with a low-glycemic, anti-inflammatory twist designed to support metabolic flexibility and ketone production. Experiment with our fresh, easy grab-and-go favorites perfect for warm-weather dining and outdoor entertaining.

This month’s recipes for our PreCODE and ReCODE Members include Mediterranean Sunshine Flatbread, Mediterranean Shawarma Wraps, and Mediterranean Bruschetta Boats (recipe below).

Mediterranean Bruschetta Boats

These fresh, 3-bite appetizers put a light, brain-healthy spin on the classic Italian favorite. Juicy tomatoes provide lycopene to help combat oxidative stress, while high-polyphenol extra virgin olive oil and basil deliver anti-inflammatory compounds that support heart and brain health. Crisp lettuce wraps it all together in a flavorful, nutrient-rich boatload of flavor.

Yield: Eight Bruschetta Boats

Tips:

• If you can’t find little gems lettuce, use any sturdy leafy green such as baby romaine, endive, or radicchio.

Ingredients:

• 6 Roma tomatoes, diced
• 1/3 cup chopped fresh basil
• 2 cloves garlic, minced
• 1 tbsp balsamic vinegar
• 3 tsp high polyphenol extra virgin olive oil (EVOO), 2 tsp for bruschetta, 1 tsp for drizzling
• Salt and pepper to taste
• 8 little gems lettuce cups, washed and separated (One head usually contains 6-8 leaves)
• Optional: A sprinkle of Parmigiano Reggiano or nutritional yeast

Directions:

1. In a large bowl, combine the diced tomatoes, chopped basil, minced garlic, balsamic vinegar, 2 tsp of EVOO, salt, and pepper. Mix well.
2. Arrange the fresh endive leaves on a serving platter.
3. Spoon a portion of the bruschetta mixture into each endive leaf.
4. If desired, drizzle with the remaining teaspoon of EVOO and sprinkle with Parmigiano Reggiano or nutritional yeast.
5. Serve immediately while fresh and crisp.