3 delicious salad recipes from the Mediterranean – nutritious treats for a healthy lifestyle

The Mediterranean diet is a dietary plan that has its origins in the traditional eating habits of people from the countries of the Mediterranean region, for example Spain, Italy, Greece and southern France. The Mediterranean diet has been known to be beneficial to health and has been extensively studied for its potential health benefits.

The main features of the Mediterranean diet include:

High consumption of fresh vegetables and fruits: People who follow the Mediterranean diet eat plenty of vegetables and fruits daily. These provide important vitamins, minerals and antioxidants.

Use of olive oil: Olive oil is the main source of fat in this diet and is rich in monounsaturated fat, which is beneficial for the heart.
Cereals: The Mediterranean diet also includes a moderate amount of whole grains and cereal products such as bread and pasta.
Dairy products: Dairy products are part of the diet, but consumption is usually moderate.
Fish and seafood: The Mediterranean diet involves a moderate intake of fish and seafood, which are rich in omega-3 fatty acids which are good for the heart.
Moderate consumption of meat: Red meat is consumed in moderate quantities, while the intake of processed meat is limited.
Nuts and seeds: The Mediterranean diet includes nuts and seeds, which provide healthy fatty acids, proteins and fiber.
Limited consumption of sweets and sugary drinks: Sugar and sweets are rarely consumed in the Mediterranean diet.

Research has shown that the Mediterranean diet is associated with several health benefits, including a reduced risk of cardiovascular disease, type 2 diabetes, certain cancers, and dementia. This diet is also known to promote weight loss and maintain a healthy weight.

Here are three simple and hearty salad recipes based on the Mediterranean diet that you should try this summer!

Chickpea salad

Ingredients:

• 1 tin of chickpeas, rinsed and drained
• 1 cucumber, peeled and diced
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1/4 cup black olives, pitted
• 1/4 cup feta cheese, crumbled
• A small handful of fresh parsley, roughly chopped
• 2 tbsp extra virgin olive oil
• The juice of 1 lemon
• Salt and pepper to taste

Instructions:

Mix chickpeas, cucumber, red pepper, red onion, olives, feta cheese and chopped parsley in a large salad bowl. Make the dressing in a small bowl by mixing lemon juice, extra virgin olive oil, salt and pepper.
Pour the dressing over the salad and toss well to combine. Let the salad rest for a few minutes before serving to allow the flavors to blend.

Tomato and mozzarella salad

Ingredients:

• 2 large tomatoes, sliced
• 1 cube of mozzarella cheese, cut into slices
• Fresh basil
• 2 tablespoons balsamic vinegar
• 2 tbsp extra virgin olive oil
• Salt and pepper to taste

Instructions:

Alternatively, place slices of tomatoes and mozzarella on a serving plate. Sprinkle fresh basil leaves over the salad. Mix the balsamic vinegar, extra virgin olive oil, salt and pepper in a small bowl to make the dressing. Pour the dressing over the salad before serving.

Quinoa salad with vegetables

Ingredients:

• 1 cup cooked quinoa
• 1 cucumber, peeled and diced
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh mint
• The juice of 1 lemon
• 2 tbsp extra virgin olive oil
• Salt and pepper to taste

Instructions:

Mix cooked quinoa, cucumber, red pepper, yellow pepper, red onion, chopped parsley and mint in a large salad bowl. Make the dressing in a small bowl by mixing lemon juice, extra virgin olive oil, salt and pepper. Pour the dressing over the salad and toss well to combine.

As with all diet plans, it’s important to remember that the Mediterranean diet is part of a healthy lifestyle that includes physical activity and a balanced diet. By embracing the essence of the Mediterranean diet, we can improve our physical health, but also our mental and social well-being.

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