3 Healthy Mediterranean Recipes to Add to Your Menu

The Mediterranean diet is known for its emphasis on fresh fruits, vegetables, whole grains, healthy fats, and lean proteins. Enjoy these nutritious and delicious Mediterranean-inspired dishes!

Here are a few healthy Mediterranean-inspired recipes you might enjoy:

Mediterranean Quinoa Salad:

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and sliced
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• Salt and pepper to taste

Instructions:

1. Cook quinoa according to package instructions using water or vegetable broth. Let it cool.
2. In a large bowl, combine quinoa, cherry tomatoes, cucumber, red bell pepper, red onion, olives, feta cheese, and parsley.
3. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper. Pour the dressing over the salad and toss to combine.
4. Refrigerate for at least 30 minutes before serving to allow flavors to meld.

   Grilled Mediterranean Chicken:

   Ingredients:

• 4 boneless, skinless chicken breasts
• 1 lemon, juiced
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 tablespoons extra-virgin olive oil
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a bowl, combine lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper.
2. Add olive oil to the mixture and whisk to create the marinade.
3. Place chicken breasts in a resealable plastic bag and pour the marinade over them. Seal the bag and refrigerate for at least 30 minutes to marinate.
4. Preheat the grill to medium-high heat.
5. Remove chicken from the marinade and grill for about 6-7 minutes per side, or until the internal temperature reaches 165°F (75°C) and the chicken is cooked through.
6. Remove from the grill and let the chicken rest for a few minutes before slicing.
7. Garnish with chopped parsley before serving.

   Greek Salad:

   Ingredients:

• 4 cups mixed salad greens (lettuce, spinach, arugula)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup crumbled feta cheese
• 1 tablespoon fresh oregano, chopped
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine salad greens, cherry tomatoes, cucumber, red onion, olives, feta cheese, and fresh oregano.
2. In a small bowl, whisk together olive oil, red wine vinegar, salt, and pepper.
3. Drizzle the dressing over the salad and toss to combine.
4. Serve the Greek salad as a refreshing side dish or add grilled chicken or chickpeas for a complete meal.

Remember that Mediterranean cuisine focuses on fresh, seasonal ingredients, so feel free to customize these recipes based on what’s available in your area. Enjoy the delicious flavors and health benefits of the Mediterranean diet!