Mediterranean Diet RecipesRecipes perfect for whole food diets or the Mediterranean diet. Recipes can fit in with the Sonoma Diet, but are not marked by waves.
4 vine- ripened tomatoes
1/2 red onion, thinly sliced
120g of reduced fat feta cheese
1 tsp dried oregano
1 tbs olive oil
1 tbs red wine vinegar
salt and fresh ground pepper to taste
12 black olives in brine, pitted and sliced
Slice the tomatoes thickly and arrange on a serving platter then scatter the red onion over the tomatoes and then crumble the feta cheese over the tomatoes.
In a small bowl whisk together the oregano, olive oil and vinegar. Season to taste with the salt and the pepper. Drizzle the mixture over the tomato salad and top with the sliced olives.
1 large head of romaine lettuce, torn into bite sized pieces
2 cloves garlic, crushed
1 medium lemon, cut in half
2 tbsp olive oil
3 tbsp fresh grated low fat or reduced fat Parmesan cheese
salt and pepper to taste
In a large bowl, press the two cloves of garlic, then using a piece of waxed paper to hold the garlic, rub the bowl with the garlic until well coated.
Add the Romaine, and toss well so that the lettuce is coated with the garlic. Squeeze the lemon over the lettuce. Pour the olive oil over the lettuce and toss well. Sprinkle Parmesan, salt and pepper over salad and toss again.
Can be topped with crumbled turkey bacon and some reduced fat croutons or shaved fresh parmesan cheese.
Roasted Sweet Potato Salad with Warm Chutney Dressing
Roasted Sweet Potato Salad with Warm Chutney Dressing
Salad:
4 medium-sized sweet potatoes, peeled and cut into 1-inch pieces
5 tablespoons olive oil
1 tablespoon finely chopped fresh rosemary - I used dried
1 teaspoon salt, plus more as needed
1 teaspoon freshly ground black pepper, plus more as needed
1/2 teaspoon ground cumin
1/2 teaspoon ground ginger
1 cup raw green pumpkin seeds (also known as pepitas) - I bought roasted salted ones by accident so I was able to skip the step where you cooked them
1 cup dried cranberries
1 cup chopped scallions (green and white)
1 cup julienned roasted red pepper - I left this out
Make the Salad: Preheat oven to 425 degrees F.
In a roasting pan, combine the potatoes, 3 tablespoons of the olive oil, rosemary, salt, pepper, cumin and ginger. Stir to combine and bake until the potatoes are fork-tender and golden brown, about 25 to 30 minutes.
Meanwhile, heat the remaining 2 tablespoons olive oil in a skillet over medium-high heat. Add the pumpkin seeds and cook, stirring, until toasted. Transfer the seeds to a plate and season with salt and pepper. In a small bowl, combine the cranberries, scallions, and red pepper and set aside.
Make the Dressing: Prepare the dressing by combining all the ingredients (except for the olive oil) in a small saucepan and heat. Remove from heat and whisk in the olive oil.
Assemble salad by gently tossing the roasted potatoes with the red pepper mixture. Add enough of the dressing to coat and garnish with toasted pumpkin seeds. Serve with extra dressing on the side.
*comments* - This makes a LOT of dressing. I didn't use all of it and it really didn't need it. I was able to reduce the olive oil in the recipe without any negative effects.. in the roasting and in the dressing
Farro Salad with Tomatoes and Herbs
4 cups water
10 ounces farro (about 1 1/2 cups)
2 teaspoons salt, plus more to taste
1 pound tomatoes, seeded and chopped
1/2 sweet onion (recommended: Walla Walla) chopped
1/4 cup snipped fresh chives
1/4 cup finely chopped fresh Italian parsley leaves
1 large garlic clove, minced
2 tablespoons balsamic vinegar
Freshly ground black pepper
1/4 cup extra-virgin olive oil
Combine the water and farro in a medium saucepan. Add 2 teaspoons of salt. Bring to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the farro is tender, about 30 minutes. Drain well, and then transfer to a large bowl to cool.
Add the tomatoes, onion, chives, and parsley to the farro, and toss to combine.
In a medium bowl, whisk together the garlic, vinegar, salt, pepper, and olive oil. Add the vinaigrette to the salad and toss to coat.
The salad can be refrigerated overnight. Bring to room temperature before serving.
Serves 6.
I saw this on Everyday Italian, on foodtv this morning. Looked wonderful! I'd probably try to get away with less olive oil, though, just in case it can survive with a tiny bit less.
2 cup roma tomatoes, finely chopped
2 cup cucumbers, finely chopped
1/2 cup red onion, finely chopped
1/3 cup baby dill pickles, finely chopped
Instructions:
Toss all ingredients together and chill. Delicious! This one must be in
your refrigerator at all time. Serves 1-4 Calories: 25 (1 cup) Fat: 0 gm 0%
fat
Salads
