Super Salad- Mediterranean Diet
This super salad has everything; protein, fiber, vitamins, and minerals! It’s a snack, a side dish, a main dish, and pairs well with chicken, fish, or meat. Try adding it to green salads for a protein boost. And the best part? The flavors macerate in the fridge over time, meaning you can make a big bowl tonight and it will taste even better tomorrow. What more can you ask for during quarantine?
This week I am highlighting some meditarranean dishes that are very special to me. While I usually make this recipe with quinoa, barley is all I had in the pantry this week, and actually, barley is more accurate for this cuisine anyway. This recipe can truly be made with any grain you like. If you are gluten-free then you should choose quinoa over barley here.
Barley is grain that has soluble fiber. This means that it takes longer to digest and less likely to cause the insulin spikes of white flour. Soluble fiber extends the time your body takes to break down carbs, which can help you to feel fuller for a longer period of time. High fiber intake is linked to lower body weight, decreased risk of cardiovascular disease, type 2 diabetes and colon cancer.
Here are some ingredients that you can add here. I will list several that I enjoy but really, the sky’s the limit, so feel free to get creative. I usually use what I have in my fridge.
Ingredients:
3 cups of cooked grain, either quinoa, barley, amaranth, millet or keff
Tomatoes
Cucumbers
Chickpeas
Olives
Cilantro
Parsley
Dill
Peppers (roasted red peppers are great here)
Onions and/or shallots
Scallions
Avocado
Feta
Toss all of the ingredients together with this simple and tasty dressing:
¼ cup of olive oil
The juice of 1 lemon
3 sprigs of fresh herbs- thyme or oregano are great
¼ tsp salt
Pepper
¼ tsp garlic powder
You might need to adjust the quantities so keep tasting (yum) and adding more to taste.
Enjoy!
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