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