The Mediterranean Diet is a simple lifestyle pattern that originates from the region surrounding the Mediterranean Sea. Studies have proven that this diet can reduce the risk of chronic diseases, such as cardiovascular disease. Join us for a virtual cooking class with Sara Sawer, nutrition, health and wellness agent with K-State Research and Extension — Sedgwick County. Discover ways to improve your eating patterns and learn how to make delicious new recipes that follow the Mediterranean Diet.
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
Pinch of sea salt (optional)
5 ounces feta cheese, thickly-sliced if possible
Combine the tomatoes, cucumber, bell pepper, red onion and olives in a large mixing bowl. Drizzle evenly with olive oil and red wine vinegar, and sprinkle with the oregano and a pinch of salt. Toss briefly. Then top with feta cheese. Finish the salad by drizzling a little extra olive oil and adding another pinch of oregano on top.
Cooking fish at home may seem like a daunting task. But in truth, cooking with seafood can be a quick and enjoyable way to break the monotony of weeknight dinners. Searing is an easy and delicious way to cook fresh or frozen fish filets. Follow this simple recipe to cook salmon or another one of your favorite fish filets. Pair your seared salmon with vegetables and whole grains for a complete meal. One of our favorite ways to serve seared salmon is with our Kale and Napa Cabbage Slaw.
This is an easy way to add extra flavor to your daily snack. Change it up by choosing a different type of nut or herb combination. Tip: Make a large batch with your favorite nuts and herbs for a great grab-and-go snack throughout the week.
Serves 8 Serving Size: ¼ cup Prep Time: 5 minutes Cook Time: 15 minutes Total Time: 20 minutes
1 tablespoon olive oil
½ pound (approximately 2 cups) walnuts
3 (3-inch) sprigs of fresh rosemary, leaves removed and chopped (use 1 tablespoon dried if you don’t have fresh)
1 teaspoon crushed chili flakes (use more or less depending on your desired level of heat)
½ teaspoon salt
Use a large skillet over medium heat. Heat the oil and add the walnuts. Stir to coat the walnuts.
Add the rosemary leaves, crushed chili flakes, and salt. Toss to coat the walnuts.
Cook over medium heat stirring almost constantly for 15 minutes. Do not allow the walnuts to get too brown.
Nutrition Information per Serving:
Serving Size: ¼ cup
Vegetables: 0 cups
Fruits: 0 cups
Calories: 200 calories
Carbohydrates: 17 grams
Fiber: 4 grams
Protein: 4 grams
Fat: 14 grams
Sodium: 313 mg
Source: Med Instead of Meds – North Carolina Extension
1. Grate cucumber and squeeze out liquid with hands. 2. Place cucumber on large plate covered with paper towels to absorb remaining liquid. 3. Combine all ingredients and still well to blend. 4. Serve immediately or after one hour of refrigeration for more developed flavor.
You can peel the cucumber first, but leaving the peel on adds fiber.
For a more traditional version, use full fat Greek yogurt in-stead.
Tzatziki dip can be used in a variety of ways from topping meats, salads, and sandwiches to dipping breads and vegetables.
A classic and versatile dish you’ll make again and again. This hummus provides protein, healthy fats, fiber, and iron!
Serves 6 Serving Sizw: 1/4 cup
1 clove Garlic
1 1/2 cups (15 oz.can) garbanzo beans, save the liquid
1/4 cup Tahini
1/4 cup Extra-virgin olive oil
1 teaspoon Salt (optional)
Pepper (to taste)
Juice of 1 Lemon
1 tablespoon Cumin or Paprika (optional)
Chopped fresh parsley leaves for garnish (optional)
1. Place peeled garlic in blender/processor and pulse a few times. 2. Add garbanzo beans, tahini, olive oil, salt, lemon, and spic-es. Process to form a smooth puree. Add saved grabanzo liquid or water as needed to make a smooth puree. 3. Taste and adjust seasonings as desired: add more salt, pepper, lemon, or spices.
To Serve: Pour into a bowl and garnish with parsley, spices, or a drizzle of olive oil. Serve as a dip with pita, veggies, and ol-ives. You can also spread it on a sandwich, put it on a salad, or even eat it by the spoonful!
Try different spices, leave out the garlic, use garlic powder, or use bottled lemon juice.
Leave out the tahini, or use pea-nut butter or another nut butter instead.
Blend in cooked veggies such as roasted red pepper, spinach, eggplant, or beets.
1. Combine the cooked bulgur, lemon juice, olive oil, and gar-lic in a bowl. Chill for 30 minutes. 2. Add the remaining ingredients, and season with salt and pepper to taste. 3. Garnish with crumbled feta cheese if desired.
Tip: Try adding other ingredients such as diced cucumber, diced celery, chopped scallions, diced bell pepper, pine nuts, or chickpeas for more flavor.
Did you know... Bulgur is an ancient whole grain. It is a staple grain in Middle Eastern cui-sine, and serves as an excellent source of fiber.