As we age, it is more important than ever to make healthy food choices. The Mediterranean diet is based on the traditional eating habits of people, which includes plenty of fruits and vegetables, whole grains, healthy fats, and moderate amounts of fish and poultry.
Recent studies have shown that the Mediterranean diet has many health benefits that include lowering the risk of heart disease and stroke. Since the diet is rich in monounsaturated fats, it can lower cholesterol levels and reduce the risk of heart disease. In addition, the Mediterranean diet contains a moderate amount of protein and no processed foods, both of which are important for maintaining a healthy weight. Try these three popular Mediterranean diet recipes to kick-start your healthy eating journey today!
Salmon with Roasted Red Pepper Quinoa Salad
This is the perfect meal for a summer day. The salmon is cooked to perfection, and the quinoa salad is full of flavor. The roasted red pepper adds a bit of sweetness to the dish, while the lemon juice and garlic give it a bit of zing. This delicious and healthy meal is packed with protein and nutrients and it’s perfect for any occasion!
- 3 ½ tablespoons extra-virgin olive oil
- 1 ¼ pound salmon, cut into four portions
- ½ teaspoon salt and ground pepper
- 1½ tablespoons red-wine vinegar
- 1 clove of garlic, grated
- 2 cups cooked quinoa
- 1 cup chopped roasted red bell peppers
- ¼ cup chopped fresh cilantro and chopped toasted pistachios
Mediterranean Quinoa Salad
The Mediterranean quinoa salad is a healthy and flavorful dish that is also perfect for any occasion. It is light yet filling and can be easily adapted to suit your taste. For a heartier meal, you can add grilled chicken or shrimp. For vegetarians, you can prepare this dish without any meat. This salad is also a great way to use any leftover quinoa in your pantry. Quinoa is not only an excellent source of protein and fiber but is also gluten-free!
- 1 cup extra-virgin olive oil
- 5½ tablespoons red-wine vinegar
- 2½ tablespoons chopped fresh oregano
- 1 ½ teaspoon honey & Dijon mustard
- ¼ teaspoon crushed red pepper
- 3 cups cooked quinoa, cooled
- 2 cups thinly sliced English cucumber
- 1 ½ cups thinly sliced red onion
- 1 cup halved grape tomatoes & crumbled feta
- ½ cup Kalamata olives
- 1 can chickpeas with no salt added
- 3 ounces of baby spinach
Spinach Ravioli with Artichokes & Olives
Spinach ravioli, artichokes, and olives all come together in this delicious pasta dish. The spinach ravioli is filled with spinach and ricotta cheese, and the artichokes and olives bring out its lovely flavor. This dish is perfect for a special occasion or a romantic dinner for two.
To make the dish, start by boiling the ravioli in water for three to four minutes. Then, sauté the artichokes and olives in olive oil for five minutes. Add the ravioli and cook for an additional two to three minutes. Serve with a sprinkle of Parmesan cheese and enjoy!
- 16-ounce of packages frozen spinach-and-ricotta ravioli
- ½ cup oil-packed sun-dried tomatoes
- 10-ounce of package frozen quartered artichoke hearts,
- 1 can of no-salt-added cannellini beans,
- ¼ cup Kalamata olives, sliced
- 3 tablespoons toasted pine nuts
- ¼ cup chopped fresh basil
The Mediterranean diet is a healthy and sustainable way of eating that can help you maintain your weight, reduce your risk of heart disease and other chronic conditions and improve your overall quality of life as you age. If you’re looking for a nutritious diet that can support your health journey, consider giving the Mediterranean diet a try!