Mediterranean Magic: Flavors that Function

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People ask me all the time, "What’s the best diet out there?" Honestly, there’s no one-size-fits-all answer. What works wonders for one person might not do much for someone else. Things like genetics, gut health, and daily routine all play a huge role in how your body responds to food. That’s why a personalized approach to eating is way more effective than chasing after some so-called "perfect" diet.


If you’re ready to level up your nutrition game, consider teaming up with a Registered Dietitian (like me!). An RD can help create a plan that’s tailored to your unique needs and goals, taking into account your health history and lifestyle. Personalized guidance beats guesswork every time. I'm in network with Anthem, BCBS, and Cigna, and many of my clients pay as little as $0 out of pocket. Click here to get started!


With that being said, if you’re looking for a delicious and nutritious eating style, Mediterranean cuisine is hard to beat. Packed with heart-healthy fats from olive oil, omega-3s from fish, and antioxidants from fresh fruits and vegetables, it’s a proven way to boost your health. This eating style supports brain health, reduces inflammation, and may even help you live longer. Plus, it’s great for weight management thanks to its focus on whole, satisfying foods. 


This Mediterranean Veggie Quinoa Salad is easy, quick, and delicious, and can be paired with any protein to create a balanced meal full of fiber, nutrients, and protein, as well as flavor. What's not to love?


Mediterranean Veggie Quinoa Salad

   Vegan, Gluten Free

Ingredients:
(Choose organic and locally sourced when available)

For the Salad:

  • 1/2 cup quinoa, rinsed
  • 3/4 cup vegetable broth 
  • 1 can (15 oz) chickpeas, drained and rinsed 
  • 2 cups cherry tomatoes, halved 
  • 2 cucumbers, diced 
  • 2 red bell peppers, diced 
  • 1/4 cup red onion, finely diced 
  • 1 cup finely chopped kale 
  • 1/4 cup kalamata olives, sliced 
  • 1/4 cup fresh parsley, chopped 
  • 2 tbsp fresh mint, chopped (optional) 
  • 3 tbsp hemp seed 
 For the Dressing: 
  • 2 tbsp extra virgin olive oil 
  • 2 tbsp fresh lemon juice (about 1 lemon) 
  • 1 clove garlic, minced 
  • 1 tsp dried oregano 
  • 1/2 tsp salt (adjust to taste) 
  • 1/4 tsp black pepper

Instructions:
👉 Prep first for efficiency: Chop your veggies and measure your spices into one bowl for easy adding.

  1. Cook the Quinoa: In a medium saucepan, combine quinoa and broth. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let it cool. 

  2. Prepare the Vegetables: While the quinoa is cooking, prepare the vegetables and herbs. Place them in a large mixing bowl. 

  3. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and pepper. 

  4. Combine: Add the cooked quinoa and chickpeas to the bowl with the vegetables. Pour the dressing over the salad and toss until evenly coated. Top with hemp seeds.

  5. Chill and Serve: Let the salad sit in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature.


Tools to Make Prep Quick and Easy: 

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