Delicious Mediterranean Recipes for Better Heart Health

Mediterranean Recipes for Better Heart HealthThe Mediterranean Diet is a primarily plant based way of eating that focuses on whole foods and very little dairy or red meat. The best part of this way of eating is how full of flavor the foods are. The recipes are usually very easy to follow as well, which makes sticking to a healthy heart diet that much easier. Each recipe is for 1-2 servings, but can be easily altered to make more or less.

Mediterranean Style Hot Sandwiches

These delicious hot sandwiches are perfect for lunch or dinner because they are fast and easy as well as delicious and filling. You can use a frying pan or, if you have one, a Panini press.

 4 slices of whole grain wheat or rye bread
 ¼ cup low-fat Greek yogurt
 2 tablespoons of chopped olives
 Fresh basil to taste
 1 tablespoon fresh hummus
 1 thinly sliced zucchini
 Liberal amount of jarred roasted red peppers, drained and sliced
 Canned artichokes, drained and halved
 2 slices of provolone cheese

Mix yogurt, olives, and basil together. Spread mixture on inside of bread slices. Layer the remaining ingredients and then sandwich together. Cook in frying pan for a few minutes on each side until bread looks toasted and ingredients are warmed through and cheese is melted.

Warm Mediterranean Roasted Vegetable Salad

 Chopped vegetables including eggplant, red bell peppers, artichokes, and zucchini
 1 can of chickpeas, rinsed and drained
 Tablespoon olive oil
 2 garlic cloves, finely chopped
 Sprigs of rosemary, or fresh basil depending on your taste
 1 Tablespoon olive oil
 1 Tablespoon red wine vinegar
 1 Teaspoon Dijon mustard
 1 Teaspoon honey or agave syrup

Arrange chopped vegetables and chickpeas on a cookie sheet and brush with olive oil. Sprinkle chopped garlic and herbs over everything, and then roast it in preheated 400 degree oven for 30-45 minutes. Mix olive oil, vinegar, mustard, and honey together with a whisk. After vegetables are done roasting, let cool for a few minutes and then toss in vinegar mixture. Serve over brown rice or quinoa.

Easy Homemade Hummus

Great for a snack or as a dressing for other meals, homemade hummus is a delicious and healthy choice. It is better than store bought hummus both in taste and nutrition, as it has less sodium and additives.

 1 can chickpeas, rinsed and drained
 1 medium lemon, or more to taste
 1 whole clove of garlic
 1 or 2 pieces of jarred roasted red bell peppers, drained
 Water, to get right consistency
 Salt, to taste

In a food processor, combine chickpeas, garlic, and roasted red bell peppers. Add lemon juice to taste. Pour in small amounts of water until you reach your desired consistency. Salt to taste, but avoid using very much. Tip: Use more lemon juice to cut down on salt.

Eating Mediterranean style foods has become a big diet craze recently, and for good reason. The “Mediterranean Diet” as it is sometimes being referred to, is a delicious and quite healthful diet to follow. These recipes should give you a good start to incorporating more Mediterranean style foods into your heart healthy diet. For more information on a hearth healthy diet, click here.

About Mathea

Mathea Ford, RD/LD, is the owner of Healthy Diet Menus For You, LLC. She has over 22 books on Amazon, check out her work at

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