Seen on Sunday morning: July 20th

NEW YORK Mediterranean Diet Plan
Get that summer body you've always wanted, without spending a lot of money or going on a dangerous diet.

On Eyewitness News Sunday morning, with one of the plans you can follow were the co- authors of the 28- day mediterranean diet plan, restaurateur Ayhan Hassan and nutritionist Debra Grossano.

Many of the recipes in the 28 Day Mediterranean Diet Plan can be prepared in ten minutes or less, and the foods are easy to access…nothing difficult to buy.

Ayhan's shrimp kebab with basmati rice and steamed vegetables. It is four ounces of shrimp, peeled and de-veined…four thick, one inch onion slices, 1 tsp. of margarine, 4 tbsp of Ayhan's lemon & herb dressing, 2/3 cup cooked basmati rice, four grape tomatoes, four whole mushrooms, one cup of fresh or frozen veggies. This is 629 calories, 32 grams of fat, 56 carbs.

Scallops mediterranean, which is 578 calories, with 22 grams of fat and 74 carbs. You take four ounces of scallops, sea or bay, a quarter cup of sun dried, diced tomatoes, one tsp. of tomato paste, one tsp. of chopped dill, four tsp of water, one clove of diced garlic, three tbsp. of Ayhan's lemon & herb dressing and marinade and one cup of long grain rice, cooked. It is a beautiful baked dish, again, simple and easy to prepare.

Ayhan's traditional greek salad for lunch, which is 496 calories, thirty grams of fat and 34 carbs. It contains, salad greens, shredded carrots, chopped dill, kalamata olives, scallions, red cabbage, low-fat feta cheese, some whole wheat pita and Ayhan's mediterranean vinaigrette dressing & marinade.

Ayhan's chicken kebab sandwich: it is four ounces of chicken breast, some mushrooms, some whole wheat pita, some ayhan's lite mediterranean dressing, a sliced onion, some salt & pepper…it is delicious, satisfying and filling for dinner. It is 420 calories, 16 grams of fat, 29 carbs

Salmon delite dinner, which is 414 calories, with 23 grams of fat, and 20 carbs. it includes one cup of diced tomatoes, one cup of diced cucumbers, a half cup of diced green pepper, a tbsp. of chopped parsely, a quarter cup of low fat crumbled feta cheese, four oz. of canned sockeye salmon, three tbsp. of Ayhan's lite mediterranean vinaigrette.

For dinner, there is oven roasted lamb chop with green beans and couscous, 594 calories, 36 grams of fat, 12 carbs. It includes four ounces of lamb chop, one cup of fresh or frozen green beans, three tsp. of Ayhan's lemon & herb dressing and marinade, 2/3 cup of cooked coucous, no added oil.

For more information, CLICK HERE.

Beating the summer heat with a nice refreshing treat

On Eyewitness News Sunday morning with some popular frosty and shake recipes was Dimitrios Kapelonis, one of the owners of Eva's in Manhattan's Greenwich Village.

Eva's Famous Strawberry/Banana Power Shake
3/4 Cups Fresh Strawberry's
1 Fresh Banana
1/2 Cup Fresh Squeeze Orange Juice
1/2 Cup Crushed Ice
Pour Orange Juice into blender first then add banana & strawberry's blend on medium for 30 seconds then add ice and blend on high for about one minute or until desired consistency. Pour into a tall glass serve with a straw or be creative and pour into martini glass and garnish the glass with a slice of strawberry.
Tip: Add 1 Scoop of any Vanilla Protein or Vanilla Soy Powder (optional)

Mango Peach Breeze
1/4 cup Fresh ripe Mango's
1/4 cup Fresh Peach's
1/2 cup Fresh Squeezed Orange Juice
1/2 cup Crushed Ice(makes a lighter drink ) or Non Fat Vanilla Frozen Yogurt( makes it nice & creamy)
Pour Orange Juice into blender first then add the peach & mango,blend on medium for 30 seconds then add ice or non fat vanilla frozen yogurt and blend on high for about one minute or until desired consistency. Pour into a tall glass serve with a straw & garnish the glass with a slice of orange or peach.

Eva's Famous Mixed Fruit Frosty
1/2 cup Mixed Fresh Fruits
1/2 cup Fresh Squeeze Orange Juice or Apple Juice
1/2 cup Crushed Ice or Non Fat Vanilla or Strawberry Frozen Yogurt(about 2 scoops)
Mixed Fresh Fruits contain: Strawberry's, Banana's, Pineapples, Mango, Peaches, Honeydew, Cantaloupe and Blueberry's

Pour Orange/Apple Juice into blender first then add all the mixed fruits a few at a time blending on medium for 10 seconds each,then add ice or non fat vanilla frozen yogurt and blend on high for about one minute or until desired consistency. Pour into a clear tall glass or wine flute serve with a straw.

Eva's is located at 11 West 8th (between 5th & 6th Ave) and has been serving New Yorkers, NYU Students and celebrities (Sarah Jessica Parker, Leo Dicaprio) from the same location for 30 years.

Stretching your dollar at the grocery store. On Eyewitness News Sunday morning with examples of the most nutritious foods you can get for the least about of money was Monica Reinagel, a nutritionist with nutritiondata.com.

Tips on how to stretch your food dollar without sacrificing nutrition:
1. Don't pay premium for convenience

Save money by washing your own lettuce, peeling your own carrots, slicing your own cheese, and chopping your own onions

Example: One head of lettuce only costs $1.50 while a bag of pre-washed lettuce can cost up to $3.50
2. Skip the junk food aisle

Chips, sodas, and sweets are costly and don't contribute any real nutrition. Spend that money on nutritious treats like dried or fresh fruit, nuts, sunflower seeds

Example: One bag of potato chips is almost $5.00 while a bag of sunflower seeds is only about $1. If you prefer a sweet snack, choose dried or fresh fruit over candy - although the prices for both are about the same - you'll be getting more nutrition for your dollar while still satisfying your sweet tooth.
3. Don't pay extra for individual serving sizes

The cost of one large yogurt container is significantly less than individual size containers

Example: It costs over $1 for one small individual container of yogurt while it's only $3.70 for a large 32 ounce container - which is over 5 serving sizes
4. Skip the Kits

Pass on the meal kits or already prepared drinks like iced tea. Make your own and save

Example: It costs about $2.50 for 64 ounces of pre-mixed iced tea or use 4 tea bags to make the same amount of iced tea and it will only cost you 20 cents.
5. When fresh veggies are expensive - opt for frozen

Frozen vegetables are just as nutritious and don't go bad

Example: At about $2 - $3 a package, frozen vegetables are a great and inexpensive choice and it ensures that none of the food will go to waste
6. Go meatless once or twice a week

At up to $18 per pound depending on the type, meat is one of the costliest items you can choose. So save money (and boost your health) by enjoying vegetarian meals more often
7. Shop for bargains on fruit

Fruit is going to be cheaper and more nutritious when it's in season in your area. Shop at a farmer's market for great prices and quality.

Example: local melons will run you about $2 while imported pineapples can cost upwards of $5 each.