Green Bean, Potato And Corn Salad Recipe | Mediterranean Diet

Green Bean, Potato And Corn Salad Recipe

A fast and easy salad recipe, your family friends and will love this healthy warm potato and green bean salad with tomatoes and corn.

Ingredients

• 2 medium sized potatoes cut into easy bite pieces
• ½ a cup of green beans, blanched and sliced into 1-inch pieces
• ½ a cup of cherry tomatoes (quartered or halved)
• ½ a cup of uncooked quinoa
• 1 tablespoonful of fresh oregano leaves (minced)
• Tuna, shrimp or white beans (optional)
• 1 tablespoon of capers (rinsed and drained)
• ½ cup kuman leaves, chopped
• ½ a cup of corn off the cob (grilled or raw)
• Salt and pepper to taste

For the dressing:

• 2 tablespoons of olive oil
• ½ a teaspoon of honey or agave
• 1 tablespoon of red wine vinegar
• 1 teaspoon of Dijon
• 1 tablespoon of lemon juice (organic)
• 1 minced clove garlic
• Salt and pepper to taste

Instructions

Preheat your panggangan to 400 degrees and roast the potatoes in the panggangan then drizzle with the olive oil and toss with the garlic, salt and pepper then cook for about 25-30 minutes.

Whisk all the dressing ingredients together and set the mixture aside, Boil some water and blanch the chopped green beans for a minute.

When done, transfer to some ice cold water for cooling (this should only be for a few minutes). When done, drain and set aside.

Boil the quinoa in salted water for about 6-8 minutes or until they are soft; when done, drain and set this aside.

In a large bowl, combine all the ingredients and toss with the dressing then add salt and pepper to taste then serve while warm or cold.

Let us know if you have any further suggestions in the comment section, Also Don't forget to share the recipe with your friends, you will never know who among your friends might be in need of a healthy Salad like this one ;) .

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Spanish Inspired Tomato Salad Recipe | Mediterranean Diet

Spanish Tomato Salad

Ingredients

• 9 chopped anchovy fillets
• 16 Caper-berries
• 1/2 cup of extra virgin oil
• 1 cup fresh chopped parsley
• 5 minced clove garlic
• 1 teaspoon of smoked paprika
• 3 pounds of red tomatoes (cut them into wedges)
• 3 tablespoons of red wine vinegar or sherry vinegar
• 1 cup whole wheat fresh bread crumbs
• 1 teaspoon of freshly ground black pepper
• ¼ teaspoon of salt
• ½ a teaspoon of sugar

Instructions

In a large non-stick skillet, heat 1/3 cup of olive oil in medium heat then add paprika and garlic then cook for about 20 seconds. Gently stir until the garlic is sizzling and fragrant (makes sure they do not brown). After cooking, transfer to a large bowl and let cool.

In a pan, heat the remaining olive oil over medium heat then add the breadcrumbs and cook for about 5 minutes; gently stir until they are crispy and golden brown then transfer to a plate.

Whisk the pepper, salt, and vinegar into the garlic-paprika oil then add the parsley, tomatoes, caperberries (capers) and chopped anchovies and stir gently until combined.

Transfer the tomato salad onto a platter then top with the breadcrumbs. You can also garnish with anchovies.

Nutritional Facts:

(Per Serving) 

Calories	188	Sodium	402 mg
Fat	14 g	Potassium	476 mg
Saturated Fat	2 g	Carbohydrates	14 g
		Dietary Fibers	3 g
		Sugar	5 g
		Protein	4 g
Cholesterol	3 mg
Vitamine A	2066UI	Calcium	42 mg
Vitamine C	32 mg	Iron	1 mg

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Grilled Halibut Salad Nicoise Recipe | Mediterranean Diet

Grilled Halibut Salad Nicoise

Ingredients

Vinaigrette

• 1 tablespoon of Dijon Mustard
• 1 medium garlic clove
• ¼ cup of red wine vinegar/white wine vinegar
• ¼ teaspoon of salt (use Epsom salt)
• 6 tablespoons of freshly squeezed orange juice
• 5 tablespoons of extra- virgin oil

Salad

• Juice from 1 large lemon.
• ¼ cup fresh parsley, finely chopped.
• ¼ cup of black pitted Nicoise, sliced.
• 5-6 medium sized red potatoes, scrubbed and halved.
• 3 hard boiled eggs (peel and cut into wedges).
• 2 tablespoons of extra virgin oil.
• 1.4 pounds of trimmed green beans.
• 1 ½ cups of grape tomatoes.
• 1 large Boston lettuce head.
• 1/2 teaspoon of Epsom salt divided into two.
• 1 pound Pacific halibut.
• ¼ teaspoon of pepper, coarsely grounded.

Instructions

The vinaigrette: 

Peel and crush the garlic in a small bowl then add ¼ teaspoon of salt to the garlic and mash with a fork to form a coarse paste.
Whisk this in 5 tablespoons of oil then add 6 tablespoons of orange juice, the vinegar, and the mustard and whisk until it is well mixed. Taste for flavor and if too flavored, add 4 tablespoons of orange juice to mellow the taste. 
Season with salt then set aside at room temperature.

The salad: 

In a large saucepan fitted with a steamer basket, boil one inch
of water then add the potatoes and cook for 10-15 or until tender. Remove to a cutting board and let cool. When cool enough, slice the potatoes then place in a shallow bowl, drizzle 1/3 cup of vinaigrette and set aside.

To the steamer basket add the beans, and cook for 4-6 minutes or until bright green and tender then rinse this in a colander with cold water until it is adequately cooled. Once cooled, drain well and toss with 2 tablespoons of vinaigrette then place in a medium-sized bowl.

In a sturdy sealable plastic bag, combine the lemon juice, 2 tablespoons of oil and ¼ teaspoon of salt then shake well until the salt is completely dissolved. Add fish and let it marinate for about 20 minutes. Pre-heat the grill to medium high heat for ten minutes then reduce the heat to medium after 10 minutes.

Drain the fish completely then season the fish with the remaining ¼ teaspoon of pepper and salt. Oil the grill rack and grill the fish for 4-5 minutes per side or until brown and cooked through (cook for 4-5 minutes per side for halibut fish and 3-4 minutes per side for bass fish).

On a large serving platter arrange the lettuce and the fish then top with the potatoes, tomatoes, and green beans. Drizzle some vinaigrette on top and garnish with parsley, olive, and eggs, then season with pepper. Serve and Enjoy.

Nutritional Facts:

(Per Serving) 

Calories	430	Sodium	135 mg
Fat	23 g	Potassium	0 mg
Saturated Fat	4 g	Carbohydrates	35 g
		Dietary Fibers	6 g
		Sugar	8 g
		Protein	23 g
Cholesterol	130 mg
Vitamine A	47%	Calcium	86 mg
Vitamine C	75%	Iron	17%

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Cucumber And Black-Eyed Pea Salad Recipe | Mediterranean Diet

Cucumber And Black-Eyed Pea Salad Recipe - Mediterranean Diet Recipes

Calories per serving: 161,  Fat per serving: 10 g

Ingredients

• 2 tablespoons black olive, chopped.
• 3 tablespoons of extra-virgin oil. extra-virgin oil.
• red onion slivered.
• 2 tablespoons freshly squeezed lemon juice.
• feta cheese, crumbled.
• 2 teaspoons. fresh oregano.
• 2/3 cup. red bell pepper, diced.
• 1 Freshly ground pepper to taste.
• 1.4 ounce well rinsed, fresh black-eyed peas.
• 4 cups fresh cucumber, diced and peeled.

Cooking Directions

1. In a large bowl, whisk the oregano, pepper, lemon juice and oil until they are thoroughly combined.
2. Add the black-eyed peas, feta, onions, cucumber, olives and the bell pepper then toss well to coat. Serve and Enjoy.

Cucumber And Black-Eyed Pea Salad  - Nutritional facts

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Black-Eyed Pea Salad, Black-Eyed Peas Salad Recipe, Black-Eyed Peas Recipe,

Warm Shrimp And Arugula Salad Recipe | Mediterranean Diet

Warm Shrimp And Arugula Salad Recipe

Ingredients

• ½ a cup of parmesan cheese or Asiago.
• 12 cups of arugula leaves, packed loosely.
• Freshly ground pepper to taste.
• 2 cups fresh basil, loosely packed and torn if large.
• 2 cups of whole grain herb- garlic croutons.
• 1 ½ cups (about 2 ears) of fresh corn kernels.
• 1 pound peeled and deveined raw shrimp.
• 1 ½ cups of halved cherry/grape tomatoes.
• ½ a teaspoon of kosher or Epsom salt divided.
• 4 tablespoons of extra-virgin olive oil, divided into two.
• 2 teaspoons of mustard, grainy.
• 1 ½ tablespoons of fresh lemon juice.
• 1 ½ tablespoons of balsamic/red wine vinegar.

Instructions

In a large bowl, combine the arugula, basil, tomatoes and corn. In a small bowl, whisk the vinegar, lemon juice, 3 tablespoons of oil, mustard and ¼ teaspoon salt.

Sprinkle the remaining ¼ teaspoon of oil on the shrimp and heat on medium-high 1 tablespoon of oil in a large nonstick skillet. Add the shrimp and cook for three minutes or until they are opaque in the center or just until they turn pink. 

Add this to the arugula mixture and whisk the dressing then drizzle over the salad and toss well to coat. Grind pepper over the salads, sprinkle with cheese and serve.

Nutritional Facts 

Nutritional Facts of the Warm Shrimp And Arugula Salad

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Baby Beet Greens With Spicy Mediterranean Vinaigrette Salad Recipe

Baby Beet Greens With Spicy Mediterranean Vinaigrette Salad

Ingredients

Vinaigrette

¼ cup of extra virgin oil.
½ teaspoon of mustard seeds.
1.5 teaspoons of red pepper, crushed.
¼ teaspoon of coriander, grounded.
Fresh ground pepper to taste.
1/8 teaspoon of cumin, grounded.
¼ teaspoon of Epsom salt.
½ cup of carrot juice freshly blended or squeezed.
1 teaspoon of organic honey.
2 tablespoon of golden raisins.
2 tablespoons of vinegar
1 tablespoons of plain non-fat yogurt.
4 springs of fresh cilantro.

Vinaigrette

Croutons

1 tablespoon of extra virgin oil.
1.5 cups of whole wheat multigrain bread, cubed.

Croutons

Salad

¼ cup of smoked cheese, shredded (feta or cheddar cheese).
½ small garlic clove.
¼ cup of cranberries, dried.
4 cups of baby spinach, baby beet greens or baby chard.
Salt to taste.

Baby Beet Greens Salad

Instructions

For vinaigrette:

Heat the mustard seeds, cumin, and coriander in a dry small skillet
over medium heat for 2-3 minutes until they become fragrant.
To this, add the carrot juice and simmer (over medium heat) for approximately 3 minutes or until it reduces by half.
In a blender, place the raisins and add the hot juice then leave it still for about 5 minutes (this is to plump the raisins). Add the cilantro, honey, yogurt, vinegar, crushed pepper and the ¼ teaspoons of salt and pepper. 
Blend until well combined then pour the ¼ cup of oil and continue blending for about a minute or until the mixture becomes smooth.

For the croutons:

Pre-heat your panggangan to up to 375 degrees Fahrenheit.
In a medium sized bowl, toss the bread and 1 tablespoon of oil until they are well combined then spread a single layer on a large enough baking sheet and bake for 12 to 15 minutes or until golden brown and crisp. Stir once.

To prepare the salad:

Use a wooden salad bowl seasoned by rubbing with a pinch of
salt and garlic. Chop the baby spinach and the garlic and place these to the seasoned bowl. Pour ¼ a cup of vinaigrette over the greens then cover, and refrigerate the remaining ½ cup of vinaigrette for use within 3 days.
Sprinkle the salad with the cranberries, croutons, and cheese then toss well and serve.

Nutritional Facts: 

Nutritional Information

Let us know if you have any further suggestions in the comment section, Also Don't forget to share the recipe with your friends, you will never know who among your friends might be in need of a healthy enak Salad like this one ;) .

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Chopped Greek Salad With Chicken Recipe | Mediterranean Diet

Chopped Greek Salad With Chicken Recipe

Ingredients

• ½ a cup of feta cheese, crumbled.
• 1/3 cup of vinegar.
• 2 chopped medium tomatoes.
• 2 tablespoons of extra virgin olive oil.
• ½ a cup of ripe black olives, sliced.
• 1 tablespoon fresh chopped dill/dried oregano.
• ½ a cup of onions, finely chopped.
• 1 teaspoon of garlic powder.
• 1 peeled, seeded and chopped medium sized cucumber.
• ¼ teaspoon of Epsom salt.
• 2.5 cups of cooked chicken, chopped.
• 6 cups of romaine lettuce, chopped.
• ¼ teaspoon of pepper, grounded.

Instructions

In a large bowl, whisk the vinegar, garlic powder, pepper, salt and oil then add the tomatoes, lettuce, cucumber, onions, chicken, feta cheese and the olives to the mixture and toss to coat, then serve and enjoy the taste. 

Nutritional Facts

Nutritional Information

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Toasted Pita Bread And Pinto Bean Salad Recipe | Mediterranean Diet

Toasted Pita Bread And Pinto Bean Salad

This Middle Eastern salad is so special because it is low in carbs and sugar, rich in fibers, and very high in Vitamin B6.  

Ingredients:

1/8 teaspoon of salt.
2 (6 inches each) pita bread (use whole wheat bread cut into small pieces).
2 peeled cloves garlic.
3 tablespoons of fresh mint, chopped.
1 cup plum tomatoes, diced.
2 tablespoons of lemon juice, freshly squeezed.
3 tablespoons of fresh parsley, chopped.
2 tablespoon of ground, toasted cumin seeds.
1 cup feta cheese ( Valbreso French feta cheese is one of the best brands) crumbled.
3 tablespoons of extra virgin olive oil
1 cup romaine lettuce, sliced.
Black pepper to taste, freshly ground.
½ peeled and diced cucumber.
2 cups of cooked, well drained and slightly warm pinto beans.

Instructions:

Preheat the panggangan to 400 degrees Fahrenheit. On a large baking sheet, spread the cut pita bread slices then bake this for 5-7 minutes or until crisp or they begin to brown.

Mush the garlic and salt to form a paste and transfer to a bowl. 
To the garlic paste, add the ground cumin and lemon juice then whisk until well blended, to this add oil, slowly and steadily while whisking continually then season with pepper.

Place the beans, cucumber, tomatoes in a bowl then add lettuce, toasted pita, feta cheese, parsley, and mint. Season this with black pepper then serve.

Nutritional Facts:

Let us know if you have any further suggestions in the comment section, Also Don't forget to share the recipe with your friends, you will never know who among your friends might be in need of a healthy lezat Salad like this one ;) .

Toasted Pita Bread And Pinto Bean Salad Nutritional Facts

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How To Make Traditional Mediterranean Greek Salad Dressing

How To Make Traditional Mediterranean Greek Salad Dressing

Ingredients:

• 1 thinly sliced red onion.
• 1 cup Kalamata olive, black.
• 3 red ripe tomatoes cut into chunks.
• ½ a cup of seedless European cucumber.
• 1 seeded and chunked green bell pepper.
• 1 chunked and seeded small red pepper.
• 1 seeded and chunked Cubanelle pepper.
• 1 tablespoon of crushed, dried oregano.
• Pita bread.
• 2 slices (1/4 pound) of Greek feta.
• ½ a cup of fresh flat leaf parsley.
• ¼ a cup of extra virgin oil.
• 3 tablespoons of vinegar.
• Salt and pepper to taste.

Instructions:

In a large bowl, combine the parsley, olive, cubanelle pepper, green bell pepper, cucumber, tomatoes, green bell pepper, onion, and the small red pepper. Rest the sliced feta on top of the salad.

In a small plastic container, combine the olive oil, vinegar and oregano then shake vigorously to assure proper combination and sprinkle this mixture over the salad and cheese.

Season with the pepper and salt to taste. Marinate the salad until it is ready to serve.

For serving, serve with blistered and warm pita bread (you can warm and blister the bread on a pan or hot griddle).

Let us know if you have any further suggestions in the comment section, Also Don't forget to share the recipe with your friends, you will never know who among your friends might be in need of a healthy lezat salad like this one ;) 

INFOGRAPHIC OF THE TRADITIONAL MEDITERRANEAN GREEK SALAD

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How to make greek salad recipe, Greek salad recipe Greek salad dressing recipe, Traditional greek salad recipe, Authentic greek salad dressing recipe, Mediterranean greek salad recipe

Fennel And Arugula Salad Recipe

Fennel And Arugula Salad Recipe

Ingredients

• 5 fresh kuman leaves
• 3 large handfuls (2cups) of arugula
• 3 tablespoons of olive oil
• A pinch of salt
• 1 medium fennel bulb
• 1 teaspoon of honey or agave nectar
• 3 tablespoons of freshly squeezed lemon juice
• ¼ cup of toasted pine nuts
• A handful of feta cheese
• ½ large cucumber

I highly recommand YS Organic Pure Honey or Tabasco Mcilhenny Pure Honey when using honey especially for weight loss and health purposes.

Instructions

Use a sharp knife or mandolin to slice the fennel and cucumber into very thin shavings then toss this with olive oil, agave nectar (or honey if that is what you have) and lemon.

Add a pinch of salt to taste and store in the fridge for 15-20 minutes. As you wait, chop and toast the pine nuts.

In a large bowl, put the arugula and toss with the cucumbers and marinated fennel then pour almost all of the lemon dressing on top. Taste and adjust the salt, lemon juice, salt and agave nectar (honey) to your preferred taste.

Top this up with the feta cheese, pine nuts, and basil. You may also opt to add a pinch of red pepper flakes if you like.

Let us know if you have any further suggestions in the comment section, Also Don't forget to share the recipe with your friends, you will never know who among your friends might be in need of a healthy lezat recipe like this one ;).

For more Recipes take a look at these pages: 

Plant-Based Recipes

Vegetarian Recipes

Vegan Recipes

Smoothies

Related Tags: Arugula Recipes, Fennel Recipes, Mediterranean Recipes, Plant-Based Recipes, Recipes, Salad Recipes, 

Zucchini Carpaccio Salad And Kuman Parsley Vinaigrette Recipe

Zucchini Carpaccio Salad And Basil Parsley Vinaigrette Recipe

Ingredients

• 1 or 2 chopped scallions
• ¼ a cup of feta cheese (crumbled)
• 2 chopped sun-dried tomatoes
• 3 zucchini, medium
• ¼ a cup of toasted and chopped pine nuts
• Red pepper flakes (optional and to taste)

Basil and parsley vinaigrette ingredients:

Basil Parsley Vinaigrette

• 1 cup basil
• ¼ cup of olive oil
• 1 crushed clove garlic
• 1 tablespoon of champagne vinaigrette
• 1 teaspoon of agave or honey
• 1 cup of fresh flat leaf parsley
• ½ a tablespoon of freshly squeezed lemon
• Salt and pepper to taste

I highly recommend YS Organic Pure Honey or Tabasco Mcilhenny Pure Honey when using honey especially for weight loss and health purposes.

Instructions:

In a food processor, put all the dressing ingredients and blend till well combined (make sure that they do not puree-you must be able to see green flecks) then add salt and pepper to taste.

Shave the unpeeled zucchinis into coin shapes (use a mandolin)
Toss some of the vinaigrette; scallions and zucchini together and adjust the seasoning.

Arrange on a platter (white platters work best as they bring out the color clash). Top with the dried tomatoes, pine nut, and feta cheese or red pepper flakes if you prefer the taste.

That's it, Let us know if you have any further suggestions in the comment section, Also Don't forget to share the recipe with your friends ;) 

For more Recipes take a look at these pages: 

Plant-Based Recipes

Vegetarian Recipes

Vegan Recipes

Smoothies

Related Tags: Basil Recipes, Recipes, Salad Recipes, Zucchini Recipes, Mediterranean Recipes, 

Sesame And Almond Asparagus Salad Recipe

Sesame And Almond Asparagus Salad Recipe

Ingredients:

• 2 tablespoon of toasted sesame seeds
• 2 cups of tender asparagus, chopped
• 2 cups arugula
• 3 sliced and toasted almonds
• Feta cheese (optional)

For the dressing:

• 2 tablespoons of lemon juice
• 1/3 cup of olive oil
• 1 tablespoon of Dijon mustard
• 1 teaspoon of honey
• 1 minced shallot
• 2 tablespoon or white or red wine vinegar
• Salt and pepper to taste

I highly recommend YS Organic Pure Honey or Tabasco Mcilhenny Pure Honey when using honey especially for weight loss and health purposes.

Instructions:

Boil some water (one quart or one and a half). While you wait for the water to boil, prepare a bowl of ice cold water (this is for cooling down the asparagus).

Boil the asparagus for approximately 30 seconds on high heat or boil until they are crunchy and bright green then transfer to the bowl of ice water (this helps to abruptly stop the cooking process), drain and let cool.

In a small skillet, toss the sesame seeds and almond slices then add a few pinches of salt to taste and set aside.

Whisk all the dressing ingredients together then toss the arugula and asparagus in the ingredients.

Arrange on a platter and top with sesame seeds and toasted almonds; you may also add the cheese if you prefer.

That's it, Let us know if you have any further suggestions in the comment section, Also Don't forget to share the recipe with your friends ;) 

For more Recipes take a look at these pages: 

Plant-Based Recipes

Vegetarian Recipes

Vegan Recipes

Salads

Mediterranean Salads

Soups

Smoothies

Related Tags: Almond Recipes, Mediterranean Recipes, Recipes, Salad Recipes, Sesame Recipes.