Earlier this week, we shared the good news that eating a Mediterranean diet full of nuts, fruit, vegetables, legumes, fish and olive oil has powerful health benefits, lowering the risk of heart attacks, strokes and deaths from heart disease. The landmark new study, published on the New England Journal of Medicine’s website this week, even supports drinking a glass of wine with meals, so pour yourself a glass of your favorite red and try one of these delicious Mediterranean diet recipes. Your heart and your taste buds will approve!
1. Pasta with spinach, garbanzo beans and raisins
You can prepare this simple weeknight dinner almost entirely from ingredients you already have in your kitchen — pasta, garbanzo beans, golden raisins, fresh spinach, olive oil and parmesan cheese. Soak dried garbanzo beans overnight and use them in place of canned beans (they are inexpensive and tasty).
2. Lamb chops with pistachio gremolata
These flavorful lamb chops only take a few minutes of preparation and cooking time. Mix salt, cumin, coriander, ground cinnamon and black pepper together and sprinkle over the lamb chops. Cook in a skillet over medium-high heat, and sprinkle with chopped pistachios, parsley, cilantro, lemon rind, salt and garlic.
3. Goat Cheese, Cranberry and Walnut Canapes
These goat cheese canapes are an impressive appetizer or side dish that you can throw together in a few minutes. Coat baguette slices with olive oil and spread with goat cheese mixed with dried cranberries and thyme. Top with walnut halves seasoned with cinnamon and salt and pepper.
4. Quinoa Salad With Pears, Baby Spinach and Garbanzo Beans
This hearty quinoa salad is gluten-free and vegetarian and a snap to make. Cook quinoa on the stovetop; when it is finished, add baby spinach, sliced pears, chopped parsley and garbanzo beans. Finish with toasted pecans and a maple-balsamic vinaigrette.
What Mediterranean diet recipes do you love to cook at home? Share your favorites in the comments.