Mediterranean Salad Recipes To Adopt For Weight Loss

This article contains proven weight loss ideas and Mediterranean Diet recipes that will help you meet your health and weight loss goals.

1. Mediterranean Quinoa Salad

Ingredients:

  • 1 smashed clove garlic
  • 2 cups of water
  • 1 diced red onion
  • 2 cubes of chicken bouillon
  • 1 cup quinoa, uncooked
  • 2 cooked chicken breast, cut into small easily chewable pieces
  • ½ a cup of olives (Kalamata) chopped
  • 1 large diced green bell pepper
  • ¼ cup of parsley, freshly chopped
  • ½ spoon of salt (Epsom salt or sea salt)
  • ¼ a cup of olive oil (natural)
  • ½ a cup of feta cheese, crumpled
  • ¼ a cup of freshly chopped chives
  • 2/3 cup of fresh lemon juice (freshly squeezed)
  • 1 tablespoon of balsamic vinegar

Instructions:

  1. Boil the water, bouillon cubes, and garlic in a large saucepan then stir in the quinoa and reduce the heat to medium low. Cover and let it simmer for 15-20 minutes or until the quinoa is tender and the water has been absorbed.
  2. Remove the garlic clove and discard, pour the quinoa into a large bowl.
  3. Stir in the chicken, bell pepper, parsley, onions, olives, salt, chives, and feta cheese into the quinoa.
  4. Drizzle the balsamic vinegar, olive oil and lemon juice and stir evenly until well mixed then serve warm or cold.

2. Mediterranean Potato Salad

Ingredients

  • 1 cup minced Kalamata olive
  • 4 pounds, small new or fingerings potatoes
  • 3 large red bell peppers (roasted with the core removed)
  • Salted water for cooking the potatoes (use 1 ½ teaspoons for every quart of water)
  • ¾ cup of minced onions (red onions)
  • 1 pound of fresh, trimmed and cut (1 inch pieces) of green beans
  • 1 handful (large) of fresh parsley leaves (Italian parsley works well)
  • 1 handful (large) of baby arugula leaves (fresh)

For the dressing, you will need:

  • ½ a teaspoon of salt
  • 1/3 cup of red wine vinegar
  • 1/3 cup of olive oil
  • 2 tablespoonfuls of grain mustard
  • 1 teaspoon of dried herbs de Provence (dried tarragon)

Instructions:

  1. Place the potatoes in a large pot and cover with cold water (the water should be an inch above the potatoes).
  2. Add salt (one and a half teaspoons for every quart of water).
  3. Simmer on high heat then reduce the heat to medium low and continue simmering. Cook for 10-15 minutes or until the potatoes are easy to pierce then drain the water and place the potatoes on a pan to cool.
  4. Boil another pot of water (this should be two quarts of water with a tablespoon of salt- sea salt or Epsom salt)
  5. Add the green beans and blanch for five minutes (this may be more depending on the age and toughness of the beans; you can continue cooking for as long as it takes for the beans to become tender. Once you are sure that they are cooked, drain and place in ice cold water to stop them from cooking further.
  6. Make the vinaigrette while the potatoes and green beans are cooking; in a bowl, whisk the vinegar, tarragon, salt, olive oil and the mustard.
  7. If you are satisfied that the potatoes have cooked, cut them into bit sized pieces (¾ -1 inch) and place them[…]

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