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Make it Mediterranean!

By Elizabeth Hall, MS, RDN, LDN • May 15, 2019 at 12:00 AM

The Mediterranean lifestyle is often synonymous with health and longevity. While we may not live near the coast of the Mediterranean Sea, there are easy ways to include a Mediterranean flair to your meals on a daily basis.

Eat more vegetables. The Mediterranean lifestyle is rich in antioxidants, vitamins, minerals and fiber from fruits and vegetables. All forms count — fresh, frozen, canned, dried or juiced. Get a variety of colors and forms each day.

Eat seafood twice a week. Even though we live in a land-locked state, it’s important to eat fish and seafood. Fish is a lean protein source, but fatty fish like salmon or white albacore tuna also contains beneficial omega-3 fatty acids that are important for brain and heart health. Choose at least two servings of fatty fish each week to meet your omega-3 needs.

Switch to healthier fats. Unsaturated fats like olive oil are abundant in a Mediterranean meal pattern. These liquid fats in oils, nuts, seeds, avocados and olives are less likely to clog arteries, and in some cases, can increase the form of good cholesterol in your body.

Incorporate whole grains. Nontraditional grains like quinoa, barley, whole grain cous cous and farro can mix up the nutrient variety of your typical grain choices. Choose whole grains whenever possible to get the most nutrients including more fiber to support digestive health and promote satiety.

Mediterranean Edamame Quinoa Salad


¼ cup white wine vinegar

1 clove fresh garlic, peeled

2 Tbsp. fresh oregano

¼ cup extra virgin olive oil

¼ tsp. salt

Freshly ground pepper

2 cups edamame

3 cups quinoa, cooked

2/3 cup sun-dried tomatoes

½ cup red onion

½ cup Kalamata olives

½ cup feta cheese


For the vinaigrette, combine vinegar, garlic and oregano. Mix with a whisk or in a blender. Slowly add olive oil and mix well. Add salt and pepper.

For the salad, combine edamame, quinoa, tomatoes, onion, olives, feta and the vinaigrette. Marinate for 30 minutes.

Recipe from foodcity.com.

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