I absolutely love everything about Mediterranean/Greek food! I mean, how could you not love this vivacious culture that takes pride in “celebrating” meals with food, drinks, family and friends? If you’ve seen “My Big Fat Greek Wedding” you definitely know what I’m talking about! Despite the fact that I am half Greek, I promise there is no bias here!
Anyways, the reason I said “Mediterranean/Greek” instead of one or the other is because there is a lot of overlap between these two cuisines. You see, Greek cuisine is technically a “Mediterranean cuisine” due to its geographical origin and is often cited as a picture perfect example of the Mediterranean diet.
Maybe you’ve heard of the Mediterranean diet and maybe you haven’t. Over the past couple of weeks, I’ve noticed more and more articles from health and fitness websites and magazines ranting and raving about this latest “fad”. And what’s there not to rave about? The Mediterranean diet is largely plant-based with a strong emphasis on fruits and vegetables, nuts, grains, seeds, beans and olive oil; very similar to the food consumed by the Greek culture (hence the overlap between “Mediterranean” and “Greek” cuisine. Eggs, dairy, poultry, and fish are consumed regularly, just in smaller portions than what us Americans are used to. Meat is usually eaten once a month and refined sugars, flour, butter, and fats other than olive oil are rarely consumed. If you’re a visual person like me, this is better illustrated in the food pyramid below.
This concept might seem strange, but think of it like this: In America, we generally consider meat the “main dish” and veggies as “sides”. The Mediterranean diet is the complete opposite of this. Veggies are considered the “main dish” and meat is considered a “side”. I know you’re probably thinking, well of course you think this “diet” is all the rage, you vegetarian, you, but hear me out. Mediterranean meal time is treated as a social event where food is leisurely consumed and enjoyed with family and friends.
Key word enjoyed.
The Mediterranean diet’s philosophy is don’t stop eating what you enjoy. Eat it! Just in smaller portions, and take the time to enjoy your food.
Bottom line: Eat more of the foods that are good for you. Do not deprive yourself of the foods you enjoy. You can still have that chocolate cake or fried chicken, just eat these things in moderation and enjoy them. Meaning, don’t inhale them so quickly that you go into a food coma 10 minutes later. Use fresh ingredients, spend time with your family and friends, and raise a glass and say “OPA” at every meal!
Mediterranean Quinoa Salad
2014-04-24 11:43:46
Serves 6
This Mediterranean inspired dish, full of flavor, colorful veggies and fresh greens- just like the Greeks like it, will have you yelling "OPA" at the top of your lungs!
Prep Time
20 min
Ingredients
- • 1 cup quinoa
- • 1 cup water
- • 1 cup low sodium veggie broth
- • 1 container of cherry tomatoes, halved
- • 2 cucumbers, quartered
- • 3/4 red onion, diced
- • 1/2 cup kalamata olives
- • 1 avocado, diced
- • 1 (15oz.) can chickpeas, drained
- • 1 cup artichoke hearts, drained and diced
- • 1 (8oz.) can roasted red peppers, drained and sliced
- • 1/3 cup feta cheese, crumbled
Dressing
- • 5 Tbs lemon juice
- • 1 Tbs minced garlic
- • 1 tsp oregano
- • 2 Tbs red wine vinegar
- • 4 Tbs EVOO
- • Salt and pepper to taste
Instructions
- • Cook quinoa in water and veggie broth. Set aside to cool when done.
- • In a large bowl, combine tomatoes, cucumbers, red onion, olives, avocado, chickpeas, artichoke hearts, roasted red peppers, and feta. When quinoa has somewhat cooled, add to ingredients and mix well.
- • To make the dressing, in a separate bowl, combine lemon juice, minced garlic, oregano, and red wine vinegar. In a slow, steady stream, gently pour the 4 Tbs of oilve oil into the lemon juice mixture, continuously mixing with a whisk or fork to create an emulsion. Olive oil and lemon juice will not mix correctly if you do not mix slowly and well. Add salt and pepper to taste.
- • Fold dressing into quinoa and veggie mixture then mix well, coating all ingredients and enjoy!
Notes
- Add Salmon or lamb for additional protein.
- Store in airtight container and refrigerate for up to 5 days.
God Save the Quinoa https://www.godsavethequinoa.com/
