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!

Food Focus: Fruit

Fruit is a great snack and very accessible on the go. Fruit is filled with antioxidants and fiber. It is packed with nutrients and will help keep you full with its fiber.  As mentioned above, snacking can be tricky if you snack on the wrong kinds of food. Fruit is one of the best snacks you can choose. There are several different types of food all with different nutritional benefits.

• Citrus fruit is great to add to infuse in water to add some flavor
• Berries are rich in antioxidants and are great to incorporate into smoothies
• Tropical fruits like pineapple and mango promote natural detoxification
• Bananas are full of potassium and can be a great snack with some nuts or nut butter

Fruit is full of nutrients but is also sweet. It is a good thing to turn to when you are having a craving for something sweet. Because fruit contains fiber, it will satisfy your sweet tooth and keep you from wanting more unlike a sugary candy bar. A great snack to turn to when you are hungry and want to indulge in your sweet tooth is a fruit smoothie. You can find a great fruit nut smoothie on the next page.