Mediterranean-style salad, also known as the Mediterranean diet, is a healthful and flavorful way to eat. The Mediterranean diet is based on the traditional eating habits of people who live in countries bordering the Mediterranean Sea. This diet is rich in fresh fruits and vegetables, whole grains, nuts, seeds, and healthy fats, such as olive oil.
Numerous studies have shown that following a Mediterranean-style diet can have numerous health benefits. Here are some of the potential benefits of consuming a Mediterranean-style salad:
- Reduced risk of heart disease: The Mediterranean diet is rich in monounsaturated and polyunsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.
- Improved brain function: Studies have shown that a Mediterranean-style diet may improve cognitive function and decrease the risk of cognitive decline and dementia.
- Reduced risk of certain cancers: A diet high in fruits, vegetables, and whole grains has been associated with a reduced risk of certain cancers, including breast, prostate, and colon cancer.
- Lowered risk of type 2 diabetes: The Mediterranean diet is low in refined sugars and high in fiber, which can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
- Weight loss: A Mediterranean-style diet is rich in fiber and protein, which can help promote feelings of fullness and reduce overall calorie intake, leading to weight loss.
To make a Mediterranean-style salad, start with a base of fresh leafy greens, such as spinach, kale, or arugula. Add in a variety of colorful vegetables, such as tomatoes, cucumbers, bell peppers, and onions. Top with healthy fats, such as olives and avocado, and a source of lean protein, such as grilled chicken or fish. Drizzle with a simple dressing made from extra-virgin olive oil and balsamic vinegar, and season with herbs and spices, such as oregano, thyme, and garlic.
In conclusion, consuming a Mediterranean-style salad can have numerous health benefits, including a reduced risk of heart disease, improved brain function, and a lower risk of certain cancers and type 2 diabetes. Additionally, a Mediterranean-style diet can help with weight loss and promote overall health and wellbeing. So, try incorporating this delicious and nutritious salad into your diet for a healthier, happier you.
- Preparation Time:
- Cooking time:
250 g couscous pasta
200 g baby spinach
1 small red bell pepper, diced
1 small red onion, thinly sliced
140 g grilled green olives, halved
140 g large black olives
200 g white cheese
1/2 cup olive oil
Juice of 1 lemon
1.5 tsp dried oregano
1 tsp salt
1 tsp black pepper
How to Make:
- In a pot, bring water to a boil and cook the couscous pasta with salt for 10 minutes. Drain, rinse with cold water, and let it cool down. Cut the cucumber in half lengthwise, use a teaspoon to scoop out the seeds, and slice it.
- Transfer the cooled couscous pasta to a large mixing bowl. Add the spinach leaves, diced vegetables, and olives. Then, add half of the white cheese.
- In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and black pepper until well combined.
- Pour the salad dressing over the mixture and toss to combine. Sprinkle the remaining white cheese on top and refrigerate for about an hour. Serve cold.