Three Quick and Healthy Recipes for a Mediterranean Diet

The new year means new meals! Try these three healthy meals from the Mediterranean diet. With short prep times and nutritional benefits, each recipe could be a delicious addition to your cooking routine in 2024. The Mediterranean diet is a highly recommended, healthy diet because it includes whole grains, beans, vegetables, olive oil, nuts, herbs and spices.

Recipe 1 – Baked Salmon over Summer Succotash

Serving size: 2 | Prep time: 15 minutes | Cook time: 15 minutes

For the ingredients, you will need:
2 salmon fillets
½ cup black-eye peas
½ cup shelled edamame
½ cup kale, chopped
1 cup squash & zucchini
¼ red bell pepper
1 small tomato
1 garlic clove
1 cup vegetable stock
4 basil leaves
Tabasco (optional)
Worcester
1 teaspoon lemon juice

1. First, we will prepare the baking sheet and the salmon fillets. Season your fillets with salt and pepper. Then they are ready for the oven, which you will have preheated to 350 degrees. Bake for 15 min or until the internal temperature of the salmon reaches 145 degrees.
2. While the fillets are cooking, dice all vegetables into ½ inch cubes. The device used in the video demonstration is a food chopper, which is beneficial for individuals with limited hand dexterity or those looking to save time prepping ingredients.
3. Once the bell pepper and onion are chopped into ½ inch cubes, place to the side and prepare the pan.
4. Add some oil to your skillet, followed by a spoonful of garlic.
5. Then add the chopped vegetables and let cook.
6. Next, dice the tomato. Once chopped, place to the side.
7. Add the black-eyed peas, salt, and pepper.
8. Now, chop the zucchini and squash. Add to the pan with some chicken broth and let it simmer for a minute or two.
9. Toss in the kale, edamame, and Worcester sauce. For a little kick, add some hot sauce.
10. Cut the end off the lemon and squeeze into the succotash.
11. Now, we can add the tomatoes and a little more salt and pepper!
12. Turn off the stove. The salmon should be ready to pull out of the oven. Grab a dish and add the succotash to the base of the bowl. Place salmon on top and garnish with ribbons of basil.

Recipe 2 – Shrimp and Artichoke Linguine with Sundried Tomatoes

Serving size: 4 | Prep time: 5 minutes | Cooking time: 15 minutes

For this recipe, you will need:
1 Lb. frozen shrimp
1 ½ cups artichoke hearts
1 Tablespoon oil
1-2 garlic clove
8-10 oz. linguini
½ cup sun-dried tomato
½ cup shredded parmesan
2 cups spinach
1 Lemon
Basil
Salt and pepper

1. Preheat the oven to 350 degrees and cook the noodles according to the package directions. Reserve ½ cup pasta water and save for later.
2. Once the pasta is ready, switch out for a clean pan and heat one tablespoon of olive oil to medium-high heat.
3. Add shrimp, giving a quick sear, tossing until just pink and season with salt and pepper.
4. When finished cooking, remove from pan and wipe clean.
5. Add oil and the pine nuts. Toast pine nuts until lightly golden.
6. Add artichoke heart and sundried tomatoes.
7. Pour the leftover pasta water and the edamame.
8. Now add the parmesan cheese.
9. Next, add the garlic and sauté until garlic is fragrant, about two minutes.
10. Turn off the heat, add the shrimp, and top it off with some lemon juice.
11. Begin plating by adding the drained pasta to the bowl, followed by the shrimp and vegetables.
12. Lastly, grab some fresh basil and chop finely to use as garnish. Your Shrimp and Artichoke Linguine with Sundried Tomatoes dish is done!

Recipe 3 – Lemon Chicken Soup with Ginger

Serving size: 2 | Cooking time: 10 minutes | Prep time: 15 minutes

For ingredients, you will need:
2 chicken breasts
4 cups chicken broth
4 tbsp ginger paste
2 cloves garlic
2 Lemons
4 oz cooked pasta
1 tbsp Italian seasoning
2 bay leaf
fresh parsley

1. Start by preparing the chicken breast. Cube the chicken into ½ inch cubes.
2. Prep the pan with oil and heat the oil on medium-high heat in a medium pan.
3. Sear chicken in the pan for 3-4 minutes and season with salt and pepper.
4. Add ginger paste and garlic to the pan.
5. Mix the ingredients and add the broth to the pan, followed by lemon juice.
6. Add the noodles and cook for 6-8 minutes until pasta is tender and stir throughout. To help with stirring, we use an assistive device called an automatic stirrer in the video. Place the device in a pan or pot, push the button to turn it on, and the stirrer will automatically rotate.
7. Add some bay leaves and a little more lemon and ginger paste.
8. The dish is ready! Ladle soup into a bowl and finely chop parsley to use as garnish.