We don’t fully prescribe 100 percent to any one diet lifestyle (i.e. vegan, keto, paleo), but we do love following a generally plant-based and, often, Mediterranean diet. We really enjoy all types of food and pull different great parts of various different “diet types” to eat in a way that works best for us, and one way of eating that we think is really beneficial is “Mediterranean” or “Blue Zone.”
Blue Zones are places in the world where the most people live to be 100 or more years. Parts of Japan, Italy, Greece, etc are included (if you haven’t noticed we also love making Asian and Italian recipes!). More specifically, the Mediterranean diet contains mostly fresh vegetables, fruit, nuts, beans, a little fish, healthy fats like olive oil, little to no meat/red meat, little to no eggs or dairy, and virtually no preserved or processed foods.
This way of eating tends to be anti-inflammatory, rich in vitamins and nutrients, reduces the risk of cancer and chronic illnesses, and may lead to a longer lifespan overall. Not to mention, Mediterranean food is so fresh and delicious! We’re kind of obsessed.
Below is a super easy chickpea cucumber salad that is refreshing, flavorful, nutrient-rich, yet light, and perfect for summer! Best part is that you can throw it all together in one bowl and less than 10 minutes. Great to serve a few or batch cook to have for yourself throughout the week. Add it to salads or bowls, eat it plain, dip it, or have it as a side and BOOM. You got yourself fast, delicious, feel-good food.
Serves 4-5 *keeps well in fridge for about 5 days
1 can organic chickpeas
1 cucumber, chopped
2 vine tomatoes, chopped
1/4 C sun dried tomatoes
2 Tbsp artichoke antipasto spread (Trader Joes)
*may sub for a few finely chopped artichoke hearts
Juice of a lemon
1 Tbsp lemon balsamic vinegar (Conolio)
*may sub other white balsamic or apple cider vinegar
2 tsp Harissa olive oil (Con Olio)
*may sub regular olive oil + harissa if you want the spice/flavor
1-2 tsp dill (taste preference)
parsley and oregano to taste
salt, pepper, paprika, and garlic powder to taste
optional microgreens (we added about 1/3 C)
1. Finely chop the tomatoes and cucumber.
2. Add all ingredients to a large bowl and toss together.
3. Taste, and add more seasonings/herbs if preferred.
3. Enjoy on its own, over a salad, in a bowl, as a side with your favorite roasted veggies or protein, or dipped with almond flour crackers or Ezekiel pita!