00:00 Salad with apple and walnuts.
01:36 Chicken salad with beans.
03:43 Chickpea and rice salad.
05:42 Fish and seafood salad.
08:11 Creamy pasta salad.
10:58 Cabbage salad.
14:02 Red bean salad.
16:40 Potato, carrot and egg salad.
21:29 Country salad.
25:04 Tuna and avocado salad.
27:18 Chickpea and shrimp salad.
30:35 Lentil salad
44 recipes from the Mediterranean Diet
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RECIPE 1 - Salad with apple and walnuts.
Lettuce, apple, walnuts, fresh cheese.
Dressing: Natural yogurt, lemon juice, balsamic vinegar, olive oil and salt.
RECIPE 2 - Chicken salad with beans.
Chicken breast, red pepper, red onion, cooked beans.
Dressing: Chopped parsley, olive oil, apple cider vinegar, Dijon mustard, cumin, salt and garlic.
RECIPE 3 - Chickpea and rice salad.
Basmati rice or long rice, cooked chickpeas, cherry tomatoes, red pepper.
Dressing: Chopped parsley, lemon zest, juice of half a lemon, Dijon mustard, olive oil, salt and pepper.
RECIPE 4 - Fish and seafood salad.
White fish, 750 g. (hake, haddock, cod). Shrimps, 400 g.
Vinaigrette: Red onion, red pepper, green pepper, parsley, olive oil, vinegar, salt and pepper.
RECIPE 5 - Creamy pasta salad.
Short pasta, 350 g. 4 - 6 eggs depending on size, 1 cup of olives, 1 cup of cooked peas, 1/2 red pepper, cooked ham, 150 g.
For the creamy sauce: Mayonnaise, 2 tablespoons. Natural yogurt, 2 tablespoons. Juice of half a lemon. Chopped parsley, one tablespoon.
RECIPE 6 - Cabbage salad.
Cabbage or cabbage. Carrots. Apple. Onion.
Dressing: Natural yogurt. Mustard. Olive oil. Lemon. Salt.
RECIPE 7 - Red bean salad.
Cooked beans. Avocado. Canned corn. Onion tomato. Pepper.
Vinaigrette: Olive oil, apple cider vinegar, cumin, salt and oregano.
RECIPE 8 - Potato, egg and carrot salad.
Potatoes, 3 or 4 units. Carrots, 2 or 3. Canned tuna, 250 g. Eggs, 6 units. Mayonnaise.
To decorate the salad, use foods that have color. Cherry tomatoes. Olives. Pickles. Red pepper.
RECIPE 9 - Country salad.
4 medium potatoes. 4 or 5 eggs, depending on their size. Green pepper. Cucumber. Tomato. Onion. Olives. Canned tuna.
Vinaigrette: Extra virgin olive oil, apple cider vinegar, salt and pepper.
RECIPE 10 - Tuna and avocado salad.
Canned tuna, avocado, cherry tomatoes, celery, fresh onion, parsley, lemon zest.
Vinaigrette: Lemon juice, olive oil, Dijon mustard, mayonnaise, salt and pepper.
RECIPE 11 - Chickpea and shrimp salad.
Cooked shrimp. Cooked chickpeas. Green pepper. Canned roasted pepper. Red onion. Black olives.
Vinaigrette: Lemon juice. Olive oil. Old mustard. Chopped chives. Salt.
RECIPE 12 - Lentil salad.
Cooked lentils. Chopped red pepper, one tablespoon. Chopped green pepper, one tablespoon. Cherry tomatoes or normal tomato. Purple Onion. Fresh cheese. Olive oil.
Vinaigrette: Lemon, salt, pepper, mustard.
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Salads are a key element in the Mediterranean diet.
From simple lettuce salads to more elaborate ones with legumes, tuna, potatoes or pasta, they offer a perfect combination of flavors and nutrients. Lettuce, rich in fiber and antioxidants, legumes such as chickpeas and lentils provide proteins and healthy carbohydrates. Tuna adds omega-3 fatty acids essential for cardiovascular health, while potatoes and pasta provide energy. All seasoned with olive oil that provides healthy fats and antioxidants healthy fats and antioxidants. Incorporating these salads into your daily diet is a wise decision for a balanced and delicious diet.
I hope you enjoy this recipe as much as I do.
Thank you thank you thank you.