Tag: Grape Tomatoes

Mediterranean-Themed Salad and Zingy Citrus Vinaigrette

Posted on by Kitty

Mediterranean food has long been associated with health. The “Mediterranean diet” was first made public by Ancel Keys and his wife, Margaret Keys, in 1975. They noticed that based on the eating patterns of poor in the southern region, health and longevity were common even in the absence of medical care. By the 1990s, the diet started catching on in the mainstream. The main objectives of the diet are to consume very little red meat, sweets, eggs, and processed foods, and be in a happy social environment when eating. Exercise and fresh fruits and vegetables should be eaten in abundance as well.

Mediterranean Food Pyramid

Whether the Mediterranean diet works or not, the food is still delicious. There are many different choices as well, making it difficult to become bored with food. What’s a better excuse to have a glass of wine, anyway?

Mediterranean Salad

1 Can (16 oz.) Chick Peas (Garbanzos)
1 Can (14 oz.) Artichoke Hearts
Half a Head of Romaine Lettuce
1 Red Pepper
Half of a Cucumber
1/4 – 1/2 Cup Green Onions
1/2 Cup Grape Tomatoes
1/2 Cup Kalamata Olives
Parmesan or Feta Cheese (Add when serving)

Drain the chick peas and artichoke hearts. The artichoke hearts are usually quartered, but they may be cut to the size desired. Take the head of Romaine and inspect it for bad spots. Rinse what’s left and set it aside to drain in a colander. Clean and rinse the red pepper, then cut it into Julienne slices or however wanted. Take the cucumber and thinly slice it, along with the green onions. Measure the grape tomatoes and Kalamata olives, then mix everything together. The cheese should be added when serving, along with the vinaigrette.

Citrus Vinaigrette

1-3 Tbsp. Lemon Juice
1/2 tsp. Garlic (finely minced)
1/2 tsp. Oregano
3 Tbsp. Olive Oil
1-4 Tbsp. Champagne or White Vinegar

Put everything in a large bowl and thoroughly whisk until combined. Salt and pepper can be added for extra flavor. Another method of making a vinaigrette is by putting the ingredients in a jar and shaking it vigorously. Either way works well. Some may find this recipe to be too tangy, but tasting it along the way helps to prevent that. It’s also why I put a range on the acidic ingredients. Also, keep in mind that the salad above has tomatoes, which are very acidic. So, maybe try less lemon juice and vinegar to enjoy.

Pasta Salad Is a Cool Treat to Beat the Heat

Posted on by Kitty

Pasta salad is a deliciously cool treat to enjoy during the summer months. It is simple to make and requires little cooking. Pasta salad is also very versatile because you may add whatever vegetables and dressing you like. Vegetarians will love this dish also. By adding beans and vegetables with the pasta, it creates a complete protein. It can be difficult finding enough protein in the diet when you don’t eat meat. So this dish is really nice because it provides enough of the important macro nutrient.

Vegetables and Fruit

The recipe I am posting is what I enjoy, but ingredients can be replaced or discarded based on preference. You can always spice it up by adding jalapenos or hot sauce. Also, a homemade vinaigrette would really add a special touch and unique flavor. But, today, I am keeping it simple.

Spiral Pasta for Pasta Salad

Pasta Salad

16 ounces Spiral Pasta
16-oz Bottle Italian Dressing
1/2 C. Parmesan
2 Large or 4 Small Carrots
2 Celery Stalks
1 Red Bell Pepper
1 C. Grape Tomatoes
1/2 C. Green Onion
1/4 C. Black Olives (sliced)
1 15.5-oz. Can Cannellini Beans

When working with vegetables, be sure to thoroughly clean and rinse them. I use a clean toothbrush to scrub any dirt or wax off of difficult areas. In a large pan, start boiling enough water to cover the pasta. Follow the directions on the bag to cook it, then drain the water off by using a colander. Place the pasta back in the pan and add some olive oil to keep it from sticking while it cools. Now get all the vegetables cleaned, rinsed, and cut. I prefer cutting thin slices. Take the can of Cannellini beans and drain it. In a big bowel, combine the pasta, vegetables, and beans. Then add as much Parmesan and dressing as you like and stir until well combined. After everything is incorporated, put the bowel in the refrigerator for an hour before eating.