Recipes: Mediterranean diet inspired

With the last blog post in mind, embrace the vibrant and wholesome flavors of the Mediterranean with these delicious and nutritious recipes! The Mediterranean diet is celebrated not just for its delightful taste but also for its numerous health benefits, from heart health to longevity. Today, we're bringing you three mouthwatering dishes that capture the essence of this diet, featuring fresh vegetables, lean proteins, and heart-healthy fats. Whether you're looking for a light and refreshing salad, a succulent grilled chicken with a creamy tzatziki sauce, or hearty stuffed peppers bursting with flavor, these recipes will transport your taste buds to the sunny shores of the Mediterranean. Perfect for any occasion, these dishes are not only simple to prepare but are also packed with nutrients that will leave you feeling satisfied and nourished. Enjoy a taste of the Mediterranean lifestyle with every bite!

1. Mediterranean Chickpea and Quinoa Salad

Ingredients:

• 1 cup quinoa, rinsed

• 1 can (15 oz) chickpeas, drained and rinsed

• 1 cucumber, diced

• 1 cup cherry tomatoes, halved

• 1/4 red onion, finely chopped

• 1/4 cup Kalamata olives, pitted and sliced

• 1/4 cup crumbled feta cheese

• 1/4 cup fresh parsley, chopped

• 2 tablespoons extra virgin olive oil

• 1 tablespoon lemon juice

• 1 clove garlic, minced

• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions. Once cooked, fluff with a fork and let it cool.

2. In a large bowl, combine the cooled quinoa, chickpeas, cucumber, cherry tomatoes, red onion, olives, feta cheese, and parsley.

3. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper.

4. Pour the dressing over the salad and toss to combine. Adjust seasoning if needed.

5. Serve chilled or at room temperature.

2. Grilled Mediterranean Chicken with Tzatziki Sauce

Ingredients:

For the Chicken:

• 4 boneless, skinless chicken breasts

• 2 tablespoons olive oil

• 2 tablespoons lemon juice

• 2 cloves garlic, minced

• 1 teaspoon dried oregano

• 1 teaspoon paprika

• Salt and pepper to taste

For the Tzatziki Sauce:

• 1 cup Greek yogurt

• 1/2 cucumber, grated and squeezed to remove excess water

• 1 clove garlic, minced

• 1 tablespoon lemon juice

• 1 tablespoon fresh dill, chopped

• Salt and pepper to taste

Instructions:

For the Chicken:

1. In a bowl, mix together the olive oil, lemon juice, garlic, oregano, paprika, salt, and pepper.

2. Add the chicken breasts to the marinade, making sure they are well-coated. Let marinate for at least 30 minutes, preferably a few hours.

3. Preheat your grill to medium-high heat. Grill the chicken breasts for about 6-7 minutes per side, or until fully cooked and no longer pink inside.

4. Let the chicken rest for a few minutes before serving.

For the Tzatziki Sauce:

1. In a bowl, combine the Greek yogurt, grated cucumber, garlic, lemon juice, dill, salt, and pepper.

2. Mix well and refrigerate for at least 30 minutes to let the flavors meld.

Serve the grilled chicken with a generous dollop of tzatziki sauce and a side of grilled vegetables or a simple green salad.

3. Mediterranean Stuffed Peppers

Ingredients:

• 4 large bell peppers (any color), tops cut off and seeds removed

• 1 cup cooked brown rice or farro

• 1 can (15 oz) cannellini beans, drained and rinsed

• 1 zucchini, diced

• 1 small onion, chopped

• 2 cloves garlic, minced

• 1 cup cherry tomatoes, halved

• 1/4 cup Kalamata olives, sliced

• 1/4 cup crumbled feta cheese

• 2 tablespoons pine nuts, toasted

• 2 tablespoons fresh basil, chopped

• 1 tablespoon olive oil

• Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until softened.

3. Add the zucchini and cherry tomatoes to the skillet, cooking until the zucchini is tender and the tomatoes begin to break down.

4. Stir in the cooked rice or farro, cannellini beans, olives, and pine nuts. Season with salt and pepper, and cook for another 2-3 minutes.

5. Remove the skillet from the heat and stir in the feta cheese and basil.

6. Stuff each bell pepper with the filling mixture, packing it in well.

7. Place the stuffed peppers in a baking dish, cover with foil, and bake for 30 minutes. Remove the foil and bake for an additional 10-15 minutes, until the peppers are tender.

8. Serve hot, garnished with extra fresh basil if desired.

With these Mediterranean-inspired dishes, you're not just treating yourself to a delicious meal—you're embracing a lifestyle that celebrates fresh, wholesome ingredients and balanced nutrition. These recipes are perfect for any occasion, whether you're meal prepping for the week or hosting a dinner with friends. By incorporating the vibrant flavors and heart-healthy benefits of the Mediterranean diet into your routine, you're taking a step toward a healthier, more fulfilling way of eating. So, gather your ingredients, get cooking, and enjoy the journey to better health, one flavorful bite at a time. Bon appétit!