Delicious Mediterranean Diet

Mediterranean Influenced Grilled Salmon with Olives and Feta, Rice with Sauteed Spinach Roasted Maple Yams

Mediterranean Influenced Grilled Salmon with Olives and Feta, Rice with Sauteed Spinach, Roasted Maple Yams

 

Ingredients for this meal

Olive Oil

Wild Caught Salmon

Spinach

Olives 

Rice

Feta Cheese

Garlic

Yam 

Maple Syrup

I started reading about the Mediterranean diet, and there are numerous studies showing that it could increase longevity, and decrease inflammation and risk of heart disease!

The diet consists of healthy fats from Olive oil which provide heart healthy omegas and phytonutrients. Their source of protein is mainly from fish, and the Omega 3's from Fish are also very important for decreasing inflammation in the body. Chronic Inflammation can lead to many diseases such as Arthritis, heart Disease and Alzheimer's. Following a Mediterranean Diet has shown to increase people's lifespan, and may help you live longer!

So why not eat a Mediterranean diet at least a few times a week !?! I mean you can't go wrong with olives, spinach, feta and salmon, its the perfect combination of flavors. Cheese, vegetables and whole grains are also a part of this diet. (The side roasted maple yams was a treat for me! Yams also surprisingly are a great anti-inflammatory!)
  

     Recipe for the Salmon

1. Wash 1 lb Salmon and sprinkle garlic and sea salt
2.  In small Bowl mix 2 TBSP honey, 1 TBSP Olive oil, 2 TBSP Feta Cheese, 3 TBSP chopped olives
3.  Coat layer of mixture on Salmon and press into Salmon gently with the back of a spoon
4.  Heat 2 TBSP Olive Oil in a non-stick pan carefully flip Salmon olive/feta side into pan 
5.  Cook 7 minutes on each side or until cooked, and remove carefully into plate.

Preparing Salmon with Feta, Olives, Honey and Olive Oil Mixture

     Recipe for Roasted Maple Yams

1. Peel 1 yam, cut into slices, heat oven at 400 degrees
2. Put into baking pan coat with 2 TBSP Olive Oil, 1/4 tsp sea salt, 1 TBSP Maple Syrup
3. Bake uncovered for about 30 minutes or until soft.

Yams baked at 400 degrees with Maple syrup, Olive Oil, Sea Salt

     Recipe for Rice with Sauteed Spinach

1.  Heat 2 TBSP in a non-stick pan, add garlic and 1 tsp sea salt
2. Add in 1 bag of washed Organic baby spinach and saute
3. Mix in 1 cup of cooked rice, mix for a few minutes with the spinach and garlic

Sauteed Spinach and Rice with chopped garlic

Total prep and cook time 50min

Thai Soup for the Soul

Thai Fusion Soup with Mushroom, Lemongrass, Mint and Chicken

It really is a nice feeling to have a warm bowl of soup in the winter. As soon as I took a few sips of this warming soup it picked me right up. I felt the heat circulate in my body as it warmed up my muscles and my mind. I love more root vegetable soups like butternut squash, carrots and beets, but my husband Khalid is a HUGE lover of light Asian soups . So I picked up some key ingredients that that would add that Thai flavor to the soup.  From Healthway in Tenafly and the grocery store I grabbed,

~Lemongrass
~Mint
~Organic Mushrooms
~Organic Thinly sliced Chicken
~Chicken Low Sodium Chicken Broth ( You can use veggie broth for a Vegetarian version)
~Garlic, Ginger
~Low Sodium Soy Sauce 
~Scallions and Onions 
~Toasted Sesame oil
~Lime
~Sea Salt

1. In a Large Pot Warm two TBSP of Toasted Sesame Oil, add chopped Onions, chopped garlic and ginger, and sautee until golden brown.
2. Add 2 Boxes of Organic Low Sodium Chicken Broth, and let it boil.
3. Add in chopped Organic Mushrooms, Chopped Lemongrass, Chopped Scallions, 1 TBSP sea Salt, and squeeze half a lime into bowl.
4. In a Separate Pan Lightly cook both sides of chopped Organic Chicken in Toasted Sesame Oil with some granulated garlic. When cooked from both sides add to the Soup.
5. Simmer for 30 minutes
6. Find a bowl you love and pour the delicious soup into bowl, garnish with chopped mint leaves and a squeeze of fresh lime juice.
7. Enjoy each sip of the delicious flavors on a cold day, and feel the warmth spread to your mind and your soul!

BTW Mission was accomplished, Khalid was so happy its came out just the way he likes it

 Benefits of Mushrooms

• Increase your Vitamin D levels naturally with Mushrooms
• Boost your Immune system in the winter
  
• Kick start metabolism, Mushrooms helps body metabolize fats and proteins, also helps turn carbs into glucose for energy

 

 

Benefits of Lemongrass

• Antioxidants that help prevent damage to cells that can lead to long term diseases like arthritis and heart disease
• Powerful anti- inflammatory properties that may help people with Multiple Sclerosis and Lung Disease
• May have Cholesterol Lowering Benefits and Anti-Caner Nutrients 

Holiday Season is here!

Family gatherings, warm fireplaces, roasted chestnuts and lots of food! During the holidays its easy to loose track of the calories your eating.
Try some of these tricks...

Healthy Mindful Eating during the Holidays!

1. If you have one big meal then go light on the next.
2. Even if you can't keep up with your workout routine, try to sneak in 15 min. brisk walks twice a day
3. Eat what you like but limit the quantity.

4. Survey the Buffet before you get the food, try to take only the foods you really like.
5. Try to fill a good portion of your plate with vegetables and salad.
6. Take the focus off food, and try planing some fun creative family activities!

Healthy & Happy Holidays
♥ Nida