While there are lots of ways to eat healthy, a number of dietitians and health experts promote the Mediterranean diet as way to eat heart healthy and keep a healthy weight.

“The Mediterranean diet focuses on eating primarily plant-based foods, using healthy oil like olive oil, flavoring food with herbs and spices instead of salt, reducing red meat and eating fish and poultry,” explains Patricia Guay-Berry, RD, an oncology dietitian at Adventist HealthCare. “This Mediterranean Herb Salad uses mint and parsley for a robust flavor and is packed with nutrient-rich vegetables and protein-packed garbanzo beans to keep you feeling full.”

Mediterranean Herb Salad

Servings: 4-6

Ingredients

  • 1 large eggplant
  • 2 tomatoes
  • 1 cucumber, peeled
  • 1 bunch scallions
  • 1 lemon, juiced
  • 3 tablespoons olive oil, divided
  • 1 bunch mint
  • 1 bunch parsley
  • 1 ounce feta cheese, crumbled
  • 1 can chickpeas, rinsed and drained
  • Salt & pepper to taste
  • Avocado (optional)

Directions

  1. Slice eggplant into rounds and generously salt, place on a cutting board and let sweat about 30 minutes.
  2. Preheat oven to 375 degrees
  3. Wipe excess salt and liquid from eggplant. Dice into similarly sized pieces.  Place on a large baking sheet and toss with two tablespoons olive oil.  Bake 20 minutes, toss eggplant and bake another 10-20 minutes or until browned.
  4. Halve and remove seeds from tomatoes and cucumber. Dice into bite sized pieces; set aside.
  5. Whisk remaining tablespoon of olive oil and lemon juice until well combined.
  6. Julienne parsley and mint and thinly slice scallions; set aside.
  7. Remove eggplant from oven.
  8. In a large bowl, mix eggplant, tomatoes, cucumbers, scallions, chickpeas, feta, lemon vinaigrette and fresh herbs. Toss to combine and season to taste.
  9. Eat immediately or refrigerate.

Source: www.MeganWolf.com

Patricia Guay-Berry, RD

Patricia Guay-Berry, RD

Registered Dietitian

Patricia Guay-Berry, RD is a registered dietitian with Adventist HealthCare.

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