The Mediterranean diet is long known for its benefits on heart health and prevention of several diseases including diabetes and Parkinson’s. It emphasizes abundant veggies, legumes, seafood, and olive oil, besides treating red meats and processed foods as occasional indulgences. A balanced Mediterranean diet salad, however, should include more than just lettuce and tomatoes. It entails several components like carbohydrates, protein, and fats – all of which helps us stay full for long.
Dietitian Nichola Ludlam-Raine, promotes a Mediterranean-style diet recommends that one’s salad should include carbohydrates (preferably wholegrain options like quinoa, wholegrain rice, wholewheat pasta, or wholemeal pitta) and two handfuls of veggies, fruits and salad ingredients like roasted vegetables, pomegranate seeds, and so on. Protein can include any animal- or plant-based sources, such as hummus, chickpeas, edamame beans, salmon, and feta cheese, while fat can be added in the form of olives, mixed seeds, flaked almonds, pesto, olive oil, etc.
Nichola Ludlam-Raine is a world-renowned dietitian who has created an online health and fitness platform that specializes in nutrition, psychology, and wellness counseling. She inspires people to adopt a healthier lifestyle, helping them achieve their weight and mindset goals. She strives to create meal plans that are tasty, balanced, and nutritious. Her online program called “Code To a Healthy Lifestyle” offers a 360° approach to a healthier lifestyle.
And to make sure you don’t fall off the wagon, we’ve devised an list of recipe ideas for filling and delicious Mediterranean-style salads. These include Salad Niçoise with a Tangy Vinaigrette, Salmon Avocado Salad, Grilled Vegetable & Quinoa Salad, Chickpea & Fattoush Salad, and Caprese Salad. All these recipes feature a mix of protein-rich ingredients, carbohydrates, and healthy fats – providing a well-balanced diet that is both filling and nutritious. So go ahead, enjoy the goodness of the Mediterranean diet!
