Med Diet

    Monday, July 31, 2023

    We at the Confidante love to provide resources for you to help you grow in your spiritual growth and assist you in some way as wives of pastors.

    This will be a bit different resource. It’s more about helping the pastor’s health. In 2021, my then 58-year-old husband suffered a heart attack. As they say, it was a major wake up call for both of us! On top of that, he went from being a pre-diabetic to full blown diabetic! Things were going to have to change in the Kirtlan household!

    You know how this happens…along with genetics, many pastors eat way too much of the wrong foods. I joke about when someone asks my pastor-husband directions, he says “go down to KFC and make a right. Then go to the corner where McDonald’s and Arby’s are, and make a left…” And it seems almost every meeting they attend off-site is at a restaurant. Lots of food, lots of bad choices, lots of comfort food.

    His cardiologist-assigned nutritionist suggested a Mediterranean diet. Not a specific diet program, but actually eating food eaten by Jesus in the countries around the Mediterranean Sea. Of course, with technology as it is today, what should come up on my Facebook page? Ads for Mediterranean food!  One ad that appeared was from Mediterranean Refresh, and offered a FREE cookbook (I paid shipping only). I ordered the book and have loved going through the recipes. Here’s the link to check out the book (

    I’m not a cook by any stretch of the imagination, but this book has helped me to help my husband love eating in a healthier, more sustainable way. It’s organized thoughtfully and has beautiful pictures of each item. The recipes are easy and make me look like I know what I’m doing in the kitchen.

    One of our favorite recipes is Caprese Chicken. Here’s the recipe!


    2 tbsp. olive oil, divided
    2 lb. boneless, skinless chicken breasts
    1 tsp. salt
    1 tsp. black pepper
    1 tsp. chili powder
    1 tbsp. dried Italian seasoning
    1 tsp. sweet paprika
    8 thick slices ripe tomato
    8 (1-oz.) slices fresh mozzarella cheese
    8 medium basil leaves
    4 tbsp. balsamic glaze or balsamic reduction


    1. Preheat the oven to 350°F.
      2. Heat large cast iron pan over medium heat and add 1 tablespoon of the olive oil.
      3. While your oil is heating up, butterfly the chicken: cut each chicken breast from the side about three-quarters of the way through, then open the chicken and lay flat.
      4. Season each chicken breast with the remaining 1 tablespoon of olive oil, salt, pepper, chili powder, Italian seasoning and sweet paprika.
      5. Place 2 slices of tomato, 2 slices of mozzarella cheese and 2 basil leaves on one side of each chicken breast. Close the chicken breasts and use toothpicks to help keep them closed around the filling.
      6. Transfer the stuffed chicken breasts to the pan and sear for about 5 minutes on each side, until golden brown.
      7. Transfer to the oven until the internal temperature reaches 165°F.
      8. Transfer the chicken breasts to a plate and let rest 3–5 minutes.
      9. Slice into ¼-inch slices and drizzle the balsamic glaze over the top of the chicken.

    caprese chicken

    These are delicious recipes that are healthy, beautiful to make and don’t require you to buy items you wouldn’t ordinarily purchase. The table of contents includes recipes for breakfast, lunch, dinner, drinks, snacks and desserts. We’ve tried many of the recipes and haven’t found one we wouldn’t try again. It makes my husband happy because he gets to try foods he experienced in Israel like falafel and shawarma.

    I pray you or your guy never experience a serious health issue. Switching to this type of eating can be a great help! I hope you enjoy trying this recipe and even order the book for free (except for shipping).

    Good health and good eating!

    Help us continue providing resources of care for pastors and their families.

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