Spring Mediterranean Salad

The Mediterranean Diet features beneficial fats, fiber, protein and a variety of vitamins and minerals which help keep us healthy. Many studies suggest that the Mediterranean way of eating can improve heart health. Plus it’s easy to follow at any meal – breakfast, lunch, and dinner.

Salads deserve a special celebration this month because they are an excellent vehicle for getting in our greens, veggies, healthy fats and protein sources. They don’t have to be boring either! To help create variety, consider choosing a different protein to add in for your salads (i.e. chickpeas, salmon, hardboiled eggs, steak strips, nuts & seeds). Another idea is to choose a cuisine to inspire you. If you like Greek food, make a Greek salad; or try a Mexican, Italian, or French one.

By getting in a salad on a regular basis, you will be getting more nutrients, fiber, and antioxidants which help reduce the risk of cardiovascular disease, improve digestion, help with weight maintenance, and boost immunity! Here’s an template for a Mediterranean Salad; feel free to add items to make it your own!

Serves 1-2 people
Prep time: 15-20 minutes

Ingredients

Salad
2-4 cups of salad greens
1 cup cherry tomatoes
1 sliced cucumber
1/2 cup red onion, chopped
1/2 cup olives
1/2 cup bell pepper, chopped
1/2 cup fresh parsley, chopped
1 avocado, sliced or 1/4 cup hummus

Dressing
2 tbsp olive oil
2tbsp lemon juice
2 cloves garlic, minced
2 tsp oregano
1/2 tsp salt and pepper to taste

Instructions

Rinse salad mix and place in medium-sized bowl; add other salad ingredients. To make the dressing, add ingredients into a bottle and shake well before pouring over the salad. Store in the fridge to keep fresh. Enjoy the fresh, juiciness of this salad!

Recipe: Avocado Egg Salad

We’re celebrating National Egg Salad Week by sharing two delicious recipes – Avocado Egg Salad (made without mayonnaise!) AND an egg-less, vegan version with chickpeas. Pull those leftover, hard-boiled eggs from the fridge and let’s get started!

Avocado Egg Salad (vegan optional)
Serves 2-3
Prep time: 8 minutes

4 organic large eggs (substitute a 15oz can of drained chickpeas for eggs to make vegan)
1/2 avocado, pitted and chopped
1 tsp mustard
1/8 cup green onions, chopped
1/8 cup fresh parsley, chopped
1 tbsp of apple cider vinegar or lime juice (helps prevent browning of avocado)
1/2 tsp garlic powder
1/4 tsp dill weed
Pinch of paprika
Salt & pepper to taste

Instructions

Mash avocado in a medium bowl then repeat mashing when you add the hard-boiled eggs (or chickpeas) to the bowl. Mix all other ingredients into the bowl, except paprika.

Egg salad is best served chilled. Stick mixture in the fridge for at least 1/2 hr before garnishing with paprika and enjoying on your favorite bread, on top of a bed of greens, or in a wrap.

On-the-Go: Healthy Snacks

photo source: iron-kids.com

We know snacking can be difficult at times because of the challenge in figuring out what to eat, how much, and when to snack. Going overboard and reaching for the wrong type of snack is common. Snacks can be essential in keeping blood sugar stable between meals; the key is eating the right ones. Keep your upcoming week’s activities in mind while you plan out your snacks; this will keep you on track and from grabbing the easy choice of pre-packaged foods. Healthy snacks can be delicious and fun way to play with your food. Instead of reaching for convenience snacks like chips, crackers, cookies, and other foods filled with preservatives, go for fresh foods like fruits and vegetables. Get creative with your snacks and try these ideas! Go-to healthy snacks:

• 1 apple with nut butter
• Carrot sticks, celery, and radishes with hummus
• Greek yogurt with berries
• Hard boiled eggs
• 1 serving of mixed nuts or trail mix
• Homemade energy bars