3 Ways to Refresh Your Mediterranean Menu

You've probably heard about the Mediterranean diet. Based on the components of the typical Southern European diet, which includes fruits and vegetables, nuts, whole grains, fresh fish and olive oil, its benefits span from brain to heart, blood sugar and cholesterol to name just a few. Delicious and easy to follow, the Mediterranean diet will fit right into your lifestyle.

Whether you’ve been following it for years or you’re adopting it for the first time, it’s likely you’re looking for some new go-to recipes for lunch or dinner. Salads are great options for quick preparation, but eating the same meal day after day can become boring before you know it.  If you’re tired of the same old meals, try these  hearty, antioxidant-packed alternatives. 

 

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Apple and Almond Grain Salad

Salad

• 1 c shredded kale (can substitute spinach)
• 1/4 c mint
• 1 c cooked bulgur (can substitute with your favorite grain)
• 20 almonds (chopped or whole)
• 1 apple
  
  

Dressing 

• 2 tsp olive oil
• 1 tsp apple cider vinegar 
  
  

Nutrition Information 

• Calories: 520
• Fat: 52 gm (2 gm saturated)
• Carbs: 76 gm
• Protein: 13 gm
• Fiber: 18 gm
  
  

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Balsamic Fig and Walnut Salad

Salad

• 1 c greens
• 1/4 c parsley
• 1/4 c chopped walnuts
• 3 dried figs 
  
  

Dressing 

• 2 tsp olive oil
• 1 tsp balsamic vinegar
• 2/3 c Greek yogurt 
  
  

Nutritional Information

• Calories: 530
• Fat: 28 gm (3 gm saturated)
• Carbs: 55 gm
• Protein: 19 gm
• Fiber: 8 gm
  
  

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White Bean Tuna Salad

Salad 

• 1 c greens
• cherry tomatoes (to taste)
• 1/4 c parsley
• 1/2 c white beans
• 1/2 can tuna
  
  

Dressing 

• 2 tsp olive oil
• 2 tbsp parmesan cheese
• 1/2 tbsp lemon juice
  
  

Nutritional Information

• Calories: 410
• Fat: 17 gm (5 gm saturated)
• Carbs: 35 gm
• Protein: 38 gm
• Fiber: 9 gm