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July 3, 2018 • Healthy Eating & Nutrition

Mediterranean Diet for Health

The delectable Mediterranean Diet, characterized as rich in fruits, veggies, legumes, fish, and olive oil and low in red meat, sugar, and refined carbs has been strongly tied to lower rates of heart disease, type 2 diabetes, metabolic syndrome, dementia, obesity, and depression. It is a proven winner for health and taste.

mediterranean

Here are two delicious recipes that leverage the health-building power this satisfying style of eating offers.

Quinoa Tabbouleh

quinoa salad

Serves 6 plus

This dish is so easy to make, so good for you, and so tasty that it is a staple in my fridge at most times. 

 

Ingredients

  • 3 cups cooked quinoa
  • 3 cups chopped fresh parsley
  • 4 cloves fresh garlic, minced
  • 2 tbsp extra virgin olive oil
  • 1 tbsp red wine vinegar
  • juice of 1 lemon
  • 5-6 compari tomatoes, finely diced

Directions

Blend all ingredients together in a large salad bowl. Let it sit for at least 20 minutes before serving to let its flavors meld.

Mediterranean Shrimp over Pasta

mediterranean

Serves 6 plus

Everyone raves over this recipe. And of course, you know it is healthy simply by its name!

Ingredients

  • 2 tbs EVOO
  • 1 ½ lbs fresh or frozen shrimp, peeled
  • 1 cup crumbled feta cheese
  • 1 8-ounce container mushrooms of choice
  • 1/3 red onion, diced
  • 3 cloves garlic, minced
  • 1 (3.8-oz) can sliced black olives
  • 1 can of quartered artichoke hearts in water, drained
  • Juice of 1 lemon
  • 2 tbs fresh basil, chopped
  • ½ cup fresh parsley, chopped
  • ¾ box Barilla Plus rotini pasta cooked
  • 1 (12-oz) container grape or cherry tomatoes

Directions

Preheat over to 375 degrees.  Put tomatoes in 13 by 9 baking dish and drizzle with EVOO.  Mix to coat thoroughly.  Roast at 375 until soft and beginning to char – about 12-15 minutes.  Remove dish from oven.  Smash tomatoes in a pan with the back of a big spoon. Add shrimp, feta, mushrooms, onion, garlic, olives, artichoke hearts, and lemon juice.  Stir thoroughly and put back in the oven.  Bake uncovered at 375 degrees until shrimp are cooked through (about 12 minutes).  Top with fresh herbs, mix thoroughly and serve immediately over pasta.

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