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Nutrition

Mediterranean Eating: Recipes That Help Reverse Heart Disease

5 minute read


The Mediterranean diet may be making waves here and abroad, but a diet is only as good as the healthy recipes it offers. This diet proves you don't have to sacrifice flavor to achieve healthier eating, and these three recipes are absolutely delicious.

Chickpea & Red Pepper Soup w/ Quinoa

Time: 25 Minutes
Difficulty: Easy
Serves: 4

Ingredients:

½ c. quinoa
2 tbsp. olive oil
1 medium onion
1 carrot
2 stalk celery
3 clove garlic
1 tbsp. smoked paprika
Kosher salt
Pepper
1 yellow pepper
1 red pepper
2 can low-sodium chickpeas
2 c. low-sodium vegetable broth
2 tbsp. red wine vinegar
Chopped fresh parsley

Instructions:

  1. Cook the quinoa according to package directions.
  2. Meanwhile, heat the oil in a Dutch oven or large heavy-bottomed pot.
  3. Add the onion, carrot, and celery and cook, covered and stirring occasionally, for 6 minutes.
  4. Add the garlic, paprika, and 1/4 teaspoon each salt and pepper and cook, stirring, for 1 minute.
  5. Add the peppers and cook, stirring occasionally, for 5 minutes.
  6. Add the chickpeas, broth, and 1 cup water and bring to a boil.
  7. Reduce heat and simmer until the vegetables are tender, 5 to 8 minutes.
  8. Stir in the vinegar and cooked quinoa. Serve topped with parsley, if desired.

Photo / Recipe Credit: delish.com | Art Smith | Steve Giralt | Anne Disrude | Yum!


Roasted Salmon w/ Green Beans & Tomatoes

Time: 25 Minutes
Difficulty: Easy
Serves: 4

Ingredients:

6 clove garlic
1 lb. green beans
1 pt. grape tomatoes
½ c. pitted kalamata olives
3 anchovy fillets
2 tbsp. olive oil
Kosher salt
Pepper
1 skinless salmon fillet

Instructions:

  1. Heat oven to 425 degrees F.
  2. On a large rimmed baking sheet, toss together the garlic, beans, tomatoes, olives, and anchovies (if using) with 1 tablespoon oil and 1/4 teaspoon pepper.
  3. Roast until the vegetables are tender and beginning to brown, 12 to 15 minutes.
  4. Meanwhile, heat the remaining tablespoon oil in a large skillet over medium heat.
  5. Season the salmon with 1/4 teaspoon each salt and pepper and cook until golden brown and opaque throughout, 4 to 5 minutes per side.
  6. Serve with the vegetables and enjoy!

Photo / Recipe Credit: delish.com | Woman's Day Kitchen | Vivian Lui | Con Poulos


Avocado Salad w/ Cumin, Lime & Cilantro

Time: 25 Minutes
Difficulty: Moderate
Serves: 8

Ingredients:

1 tbsp. cumin seeds
¼ c. lime juice
¼ c. chopped fresh cilantro leaves
½ c. whole cilantro leaves
2 tbsp. rice vinegar
1 tbsp. honey
Kosher salt
Pepper
¼ c. olive oil
¼ c. vegetable oil
4 c. arugula leaves
2 lb. ripe tomatoes
4 large ripe Hass avocados
1 large red onion
1 tsp. ground cumin
Slivered almonds (optional)

Instructions:

  1. In 10-inch skillet, toast cumin seeds on medium-low for 3 to 5 minutes or until fragrant.
  2. Remove from heat, and let cool completely.
  3. In medium bowl, whisk together lime juice, chopped cilantro leaves, vinegar, honey, toasted cumin seeds, 1 teaspoon salt, and 1/4 teaspoon freshly ground black pepper.
  4. Add oils in slow, steady stream, whisking to combine.
  5. Dressing can be transferred to airtight container and refrigerated for up to 3 hours.
  6. Arrange arugula on serving platter. Top with tomatoes, avocados, and red onion.
  7. Drizzle with half of vinaigrette.
  8. Sprinkle with ground cumin and cilantro leaves.
  9. Serve with vinaigrette on the side and almonds on top, if desired.

Photo / Recipe Credit: delish.com | Bobby Flay | Kate Mathis | We loved this one!


Learn more about the Mediterranean diet and how it benefits your health here.



  1. https://draxe.com/mediterranean-diet-recipes/
  2. http://www.delish.com/cooking/nutrition/g1524/quick-heart-healthy/

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