3 Mediterranean Diet Recipes for People With Heart Disease: Certainly! The Mediterranean diet is known for its heart-healthy benefits, emphasizing fruits, vegetables, whole grains, fish, and olive oil. Here are three delicious recipes tailored for people with heart disease:
3 Mediterranean Diet Recipes for People With Heart Disease
1. Grilled Salmon with Lemon and Herbs
Ingredients:
- 4 salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 lemon (juiced)
- 2 cloves garlic (minced)
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
Instructions:
- 1. Preheat the grill to medium-high heat.
- 2. In a small bowl, mix olive oil, lemon juice, minced garlic, oregano, thyme, salt, and pepper.
- 3. Place salmon fillets on a plate and brush the mixture over both sides.
- 4. Grill the salmon for about 4-5 minutes per side or until it flakes easily with a fork.
- 5. Serve with a side of steamed vegetables or a quinoa salad.
2. Mediterranean Chickpea Salad
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 1/4 cup Kalamata olives, pitted and sliced
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
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Instructions:
- 1. In a large bowl, combine chickpeas, cucumber, cherry tomatoes, red onion, feta cheese, and olives.
- 2. In a small bowl, whisk together olive oil, red wine vinegar, oregano, salt, and pepper.
- 3. Pour the dressing over the salad and toss gently to combine.
- 4. Let it chill in the refrigerator for at least 30 minutes before serving.
3.Mediterranean Roasted Vegetable Quinoa Bowl
Ingredients:
- 1 cup quinoa, rinsed and cooked according to package instructions
- 1 red bell pepper, sliced
- 1 zucchini, sliced
- 1 yellow squash, sliced
- 1 red onion, sliced
- 2 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1/4 cup crumbled feta cheese
- Fresh parsley, chopped (for garnish)
Instructions:
- 1. Preheat the oven to 400°F (200°C).
- 2. In a large bowl, toss the sliced vegetables with olive oil, oregano, thyme, salt, and pepper.
- 3. Spread the vegetables on a baking sheet and roast for about 20-25 minutes, or until they are tender and slightly browned.
- 4. In serving bowls, layer cooked quinoa, roasted vegetables, and top with crumbled feta cheese.
- 5. Garnish with fresh parsley before serving.
These recipes incorporate the key elements of the Mediterranean diet and can be part of a heart-healthy meal plan. Remember to consult with a healthcare professional or a nutritionist for personalized dietary advice based on individual health conditions.
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