Go Back

Mediterranean Diet Principles

Explore the vibrant health benefits rooted in the Mediterranean Diet, focusing on whole foods, plant-based nutrition, and healthy fats like olive oil.
Print Recipe Pin Recipe
Prep Time 30 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Healthy, Main Course, Salad
Cuisine: Healthy Eating, Mediterranean
Calories: 450
Ingredients Method Notes

Ingredients
  

Base Ingredients
  • 4 cups fresh vegetables (like spinach, tomatoes, bell peppers) Aim for a colorful variety.
  • 2 cups fruits (such as apples, oranges, berries) Choose seasonal fruits for the best flavor.
  • 1 cup whole grains (quinoa or brown rice) Cook according to package instructions.
  • 1 cup legumes (like chickpeas or lentils) Use canned for ease or soak dried ones overnight.
  • 1/2 cup nuts and seeds (mix of almonds, walnuts, and chia seeds) Adds healthy fats and crunch.
  • 1/2 cup extra virgin olive oil Use for cooking and dressings.
Lean Proteins (optional)
  • 4 oz fish (preferably fatty fish rich in omega-3s) Salmon or mackerel are excellent choices.
  • 2 large eggs Use as a source of protein.

Method
 

Preparation
  1. Wash and chop all fresh vegetables and fruits.
  2. Cook whole grains according to package instructions.
  3. If using dried legumes, soak overnight and then cook until tender.
Assembly
  1. In a large bowl, combine the chopped vegetables, fruits, cooked grains, and legumes.
  2. Drizzle with extra virgin olive oil and toss to coat.
  3. If using, add lean proteins such as cooked fish or boiled eggs to the bowl.

Notes

For optimal health benefits, practice mindful eating and enjoy meals with friends and family. Embrace cooking as an art and experiment with flavors.