Cook Healthy: Mediterranean Diet Challenge – Week 1

Kick summer off right with these light, flavorful Mediterranean salads.

Mediterranean Diet Recipes – Week #1

Greek Salad
Serves 4

4 medium-sized tomatoes, cut into wedges
1 English cucumber (or two small Persian cucumbers), sliced into half moons
1 large green bell pepper, cored and thinly sliced
1 small red onion, peeled and thinly sliced
1 cup kalamata olives
3–4 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano, plus extra for serving
sea salt
5 ounces feta cheese, thick slices or chunks (optional)

Combine tomatoes, cucumber, bell pepper, red onion and olives in large mixing bowl. Drizzle evenly with olive oil and red wine vinegar, sprinkle with oregano and a pinch of salt. Toss to combine. Then top with feta cheese (if dairy is tolerated). Finish the salad by drizzling a little extra olive oil and some fresh ground pepper.

Citrus Salad with Radicchio, Dates and Smoked Almonds
Serves 4

2 grapefruits
3 oranges
1 tsp sugar
Salt and pepper
3 tbsp extra virgin olive oil
1 small shallot, minced
1 tsp Dijon mustard
1 small head radicchio cored, sliced thin
4 chopped pitted dates
½ cup smoked almonds, chopped course

Peel and slice the fruit. Add sugar and salt and let sit for 15 minutes. Drain the fruit and set aside, reserving 2 tbsp of juice. Arrange fruit on a platter and drizzle with oil. Whisk juice, shallot and mustard together. Toss with radicchio, dates and almonds. Season with salt and pepper. Arrange the mixture on top of the fruit.

White Bean Salad
Serves 6

¼ cup extra virgin olive oil
3 garlic cloves, peeled and smashed
2 cans (15oz.) cannellini beans, rinsed
Salt and pepper
2 tsp sherry vinegar
1 small shallot, minced
1 red pepper, stemmed, seeded and cut into ¼ in pieces
¼ cup chopped parsley
2 chives, chopped

Cook 1 tbsp oil and garlic in a medium skillet over medium heat, stirring often, until garlic turns golden ~3 min. Add beans, water and salt and simmer for a few minutes. Remove from heat, cover and let sit for 20 min. Next, combine vinegar and shallot. Drain beans, remove garlic. Add beans, oil, pepper, parsley, and chives to shallot mixture and toss to combine. Salt and pepper to taste.

Stay tuned for more healthy Mediterranean recipes! Follow along on the Healthy Nest Nutrition Instagram page.

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