Cook Healthy: Mediterranean Diet Challenge – Week 4

Mediterranean Diet Recipes — Week #4

Mediterranean Chopped Salad
Serves 4

1 cucumber, peeled, halved lengthwise, seeded and cut into ½ inch pieces
10 ounces grape tomatoes, quartered
Salt and pepper
3 tbsp red wine vinegar
1 garlic clove, minced
3 tbsp extra virgin olive oil
1 (15oz) can chickpeas, rinsed
½ cup kalamata olives
½ small red onion, minced
½ cup fresh parsley, chopped
1 romaine heart lettuce, cut into ½ inch pieces
4 oz. feta cheese (if dairy is tolerated)

Toss cucumber, tomatoes and salt, let sit for 15 minutes, drain. Whisk together vinegar and garlic and oil. Add cucumber tomato mixture, chickpeas, olives, onion and parsley. Toss to coat. Add lettuce and feta and toss again. Salt and pepper to taste.

Skillet Roasted Cauliflower with Capers and Pine Nuts
Serves 4

1 head cauliflower
¼ cup extra virgin olive oil
¾ tsp salt
1 garlic clove, minced
2 tbsp capers, rinsed and minced
1 tsp lemon zest plus lemon wedges for serving
¼ cup parsley
2 tbsp fresh chives, chopped
¼ cup pine nuts, toasted

Trim and cut cauliflower into florets. Toss with oil, garlic, salt and pepper and cook in a hot skillet until soft and caramelized ~10 min. Toss in parsley, lemon zest, capers, chives and pine nuts.

Sautéed Zucchini Ribbons
Serves 4

1 small garlic clove, minced
1 tsp grated lemon zest plus 1 tbsp lemon juice
4 medium zucchini or yellow squash, trimmed
2 tbsp extra virgin olive oil
2 tbsp fresh chopped parsley

Combine garlic, lemon juice, olive oil, salt and pepper and set aside. Using a vegetable peeler, shave each zucchini until you hit the seeds. Then, turn and shave again until you hit the seeds. Repeat until all sides are shaved. Discard core. Heat 1 tsp oil in nonstick skillet over medium high heat. Add squash and toss until squash has softened ~3 min. but not mushy. Transfer to platter, top with dressing and parsley.

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

For more info on feeling your best through smarter food choices, contact our holistic nutritionists. Book a complimentary 20-minute consultation with Healthy Nest Nutrition owner Robin Hutchinson to see if our programs are right for you.