Eating heart-healthy doesn’t have to be boring! The Mediterranean diet is rich in whole grains, healthy fats, lean proteins, and plenty of fruits and vegetables. This eating style not only tantalizes your taste buds but also supports cardiovascular health. Here are three diverse, practical recipes to get you started on your journey to heart health.
This refreshing salad is perfect for a light lunch or a side dish at dinner. Packed with nutrients, it’s a great way to incorporate whole grains and lean protein into your meal.
Start by cooking 1 cup of quinoa according to package instructions. Once cooked, let it cool. In a large bowl, combine the cooled quinoa with 1 cup of chopped fresh parsley, 1/2 cup of diced tomatoes, 1/4 cup of finely chopped red onion, 1/2 cup of diced cucumber, and the juice of 1 lemon. Add salt and pepper to taste.
For the grilled chicken, season 2 chicken breasts with olive oil, salt, pepper, and a pinch of paprika. Grill over medium heat for about 6-7 minutes on each side or until fully cooked. Slice the chicken and serve it atop the quinoa tabbouleh salad. Garnish with extra lemon wedges.
Notes: You can substitute chicken with grilled shrimp or chickpeas for a vegetarian option. Feel free to add feta cheese for extra flavor, but remember that it adds salt.
This dish brings together heart-healthy omega-3 fatty acids from salmon and a fresh, zesty salsa for a perfect dinner option.
Preheat your oven to 400°F (200°C). Place 2 salmon fillets on a baking sheet lined with parchment paper. Drizzle with olive oil, and season with salt, pepper, and dried oregano. Bake for about 15-20 minutes, or until the salmon flakes easily with a fork.
While the salmon is baking, prepare the Mediterranean salsa. In a bowl, combine 1 cup of diced tomatoes, 1/2 cup of diced cucumber, 1/4 cup of chopped red onion, 1/4 cup of chopped Kalamata olives, and 1/4 cup of crumbled feta cheese. Drizzle with olive oil and balsamic vinegar, and mix well. Serve the baked salmon topped with the Mediterranean salsa.
Notes: You can switch the salmon for another fatty fish like mackerel or trout. If you want a bit of heat, consider adding chopped jalapeños to the salsa.
A hearty vegetarian option that is both filling and incredibly healthy, this stew is perfect for a cozy dinner.
In a large pot, heat 2 tablespoons of olive oil over medium heat. Add 1 chopped onion and sauté until translucent. Then, add 3 cloves of minced garlic and 1 teaspoon of smoked paprika, cooking for an additional minute. Stir in 1 can of drained and rinsed chickpeas, 1 can of diced tomatoes, 2 cups of fresh spinach, and 1 cup of vegetable broth. Season with salt and pepper, and let it simmer for about 15-20 minutes. Add a splash of lemon juice before serving.
Serve the stew hot, garnished with fresh parsley or a sprinkle of red pepper flakes for added heat.
Notes: This stew can be customized with any vegetables you have on hand, such as zucchini or bell peppers. You can also add a dollop of Greek yogurt on top for creaminess and extra protein.