The healthy Mediterranean diet is a diet that consists of foods from all parts of the Mediterranean region, including Italy, Spain, Greece, and Portugal. This diet involves eating food such as rice, beans, nuts, seeds, vegetables, and whole wheat pasta. This recipe for a healthy Mediterranean pasta salad is one that can be adjusted to fit anyone’s tastes, since it is both low in fat and high in carbohydrates. It is a good diet choice for people who are looking to lose weight and keep off it.
Steps To Make Mediterranean Pasta Salad
For this recipe for a healthy Mediterranean pasta salad, we begin with freshly chopped tomatoes, olive oil, lemon juice, garlic, and a little bit of black pepper. Then, we add a little of the flax seed oil which is ground finely. If the seeds are not available, a tablespoon of ground flax can be added. This mixture becomes a nutritious, flavorful dressing that makes the meal really delicious.
The healthy Mediterranean pasta salad can be served plain or with tomato sauce. In order to make sure that the tomatoes are chopped finely, we use a food processor. After chopping the tomatoes, olive oil, lemon juice, garlic, and pepper, we mix these ingredients together. After this mixture is blended well, we pour the mixture into a bowl and stir in the flax seeds, sea salt, and the roasted red peppers. For the cheese, we recommend one percent or less of fat-free cream cheese. Add the chopped tomatoes, cheese, and red pepper flakes and toss in the rest of the ingredients.
Adjust the amounts of each ingredient until you obtain the taste that you want. As an alternative to the cheese, you could use reduced fat mayonnaise. You could also substitute drained or skim milk if you don’t like the heavy cream cheese. A generous serving of this healthy Mediterranean pasta salad is about two cups, three quarters of a medium size bowl, or three tablespoons serving. It’s an easy recipe that is loaded with taste and great for parties.
Use A Reduced-fat Mayonnaise
Another variation of the healthy Mediterranean pasta salad is to use a reduced-fat mayonnaise as the dressing. To create this recipe, you first heat the olive oil in a nonstick frying pan over medium heat until it begins to shimmer. Then add the garlic, a bit at a time, until the garlic threads are completely soft. Add the red pepper flakes, sea salt, and the mayonnaise, stirring constantly, until thoroughly blended. Stir in the spinach and grated Parmesan cheese and serve this healthy Mediterranean pasta salad.
This healthy Mediterranean recipe is just another delicious side dish to the meat and three vegies that you already know so well. Because chicken and pork are both rather heavy, this pasta salad can be served alongside your main meal, or even served separately. To make this recipe, prepare the following ingredients: half a medium size bowl, olive oil, chopped zucchini (sliced into rounds), a red pepper, chopped red onions, chopped fresh herbs like oregano, parsley, and fresh lemon juice, a quarter cup of tomato paste, and two tablespoons of chopped fresh dill. When preparing the ingredients, remember that you want to have chunks of zucchini that are not stringy. Drain and discard the seeds and the strings of fiber.
To serve: Heat up your favorite grill, or heat up your own oven. Add your Italian herb mix, zucchini, red onion, bell pepper, garlic, and parsley to the grill. Cover for about 8 minutes. While the vegetables cook, add your flaxseed oil dressing. Cook for about 1 minute, until the vegetables are soft. Then, add your fresh mixed salad ingredients and mix thoroughly.