The Mediterranean Diet is an eating pattern that emphasizes plant-based foods and healthy fats. This healthful dietary pattern has been proven to reduce the risk of various chronic diseases such as heart disease, diabetes, metabolic syndrome, some cancers, and aid in overall physical and mental function.
This diet is based on the foods available in the countries bordering the Mediterranean Sea. Food sources of this diet include:
- Fruits
- Vegetables
- Whole grains
- Nuts and legumes
- Olive oil
- Low fat cheese and yogurts
- Fish and poultry
- Lean meats
- Red wine
The plant-based food items such as fruits, vegetables, whole grains, nuts, and legumes should be the main food groups consumed. Products such as low fat dairy, fish, poultry, and red wine should be consumed in moderate amounts. Red meats should consume infrequently and in small amounts. There is little to no consumption of processed foods, high in added sodium and sugars. This diet focuses on fresh, clean, and quality foods.
Adopting a new diet pattern may seem daunting at first. Start small, keep it simple, and make changes gradually.
Greek Salad
Ingredients:
For salad:
1 head romaine lettuce
1 English cucumber diced
1 red bell pepper diced
3 plum tomatoes diced
½ red onion diced
½ lb feta cheese crumbled
½ cup black olives
For dressing:
6 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
½ teaspoon garlic minced
1 teaspoon red wine vinegar
½ teaspoon dried oregano
½ teaspoon dried dill
Salt and pepper to taste
Directions:
Combine dressing ingredients well in a small bowl.
Combine cucumber, tomato, onion, bell pepper, and olives in a bowl. Toss in dressing. Sprinkle with feta cheese, serve, and enjoy!
Have this salad with a side of salmon or hummus for extra protein. You can also scoop up this salad with some whole grain chips.
Let us know how you prepare your Greek salad in the comment section.
