Mediterranean Bowl

For all my Cava, Mezeh, or Greek food lovers, this recipe is for you! My Mediterranean Bowl will have you wishing you were eating this at a waterfront café in Greece. I mean, this as close as I’m getting to traveling to Greece these days! Oh one day…….In all seriousness, this dish is so nutrient-dense and tastes as good as the bowls you can find at restaurants. Take this as inspiration to create copy-cat recipes of your own liking. Plus, you are saving money using your own groceries in doing so!

I used a brown rice medley as my base, but plain brown rice or any quinoa would be terrific options too. Boil following the instructions of whatever brand you chose; however, I’d recommend boiling in bone broth rather than just water. This provides you with more health benefits than water alone, such as increased immune support and gut health. Once the rice medley is done cooking, let it cool and place into your large salad bowl. The rice/quinoa is the only ingredient you have to cook in this recipe! For those hectic days, this is the perfect lunch to put together quickly while still being nutritious.

Salmon is my favorite choice of protein! If I could eat it every day I really would. You can use smoked, canned, packaged, or grilled salmon in this dish. For time’s sake, I used packaged salmon (just make sure you read the ingredients label so that there are no other additives in there besides plain salmon, and possibly water). Not only does salmon serve as a protein source, but it is also a healthy fat. We obtain omega-3 fatty acids from salmon, which are fats we cannot synthesize ourselves, so we must eat them in our diet. Omega-3 fatty acids help decrease inflammation, protect against irregular heartbeat, stroke, high blood pressure, and plaque formation in arteries. It also has many benefits to cancer, multiple sclerosis, diabetics, and obese patients. There are 3 types of omega-3s: ALA, EPA, and DHA. ALA, or alpha linolenic acid, is converted into the other 2 unsaturated fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in the body. Americans consume around 100 mg/day of omega-3 fatty acids, when we need to be consuming 300-500 mg/day! Incorporating salmon into your diet is a perfect way to ensure you are getting these healthy fats.

Olives are not everyone’s cup of tea, but they certainly are mine. When I was younger, I would put whole black olives on my fingertips and eat them off my fingers! Haha kind of weird, but hey, I think they are delicious. It’s no wonder I added several different olives to this bowl. Of course, we have our basic black olives, but I also added an olive blend full of herbs and spices. These products are plentiful in the stores, but as always read the label for minimal ingredients used and watch out for high levels of sodium.

Finally, I chopped up cucumbers and raw broccoli for some much-needed veggies. Cucumbers contain 90% water, which means they are very low in calories! All this water promotes hydration and may aid in weight loss. Broccoli is a great source of fiber, which keeps you satiated, or fuller, longer. As broccoli is a cruciferous vegetable, it helps protect against free radicals and serves as an antioxidant which reduces inflammation. Serving as sources of vitamins C and K, cucumber and broccoli are great for our bones, skin, and blood.

This bowl isn’t complete without a proper dressing. Primal Kitchen is my favorite brand for all things salad dressings or sauces. Non-GMO, vegan, and added sugar free, I know I am only consuming quality ingredients by consuming their products. I pair my Mediterranean Bowl with the Primal Kitchen Caesar Dressing & Marinade with avocado oil. This option combined with the salmon and raw veggies blends the flavors together very nicely and completes this dish. I’d also recommend a tzatziki sauce or Ithaca hummus.

Next time you have that craving for a delicious Mediterranean bowl, be inspired to make this version as your own! Save money, get creative, and use these simple ingredients to incorporate this dish into your weekly meal plan. You can also throw this dish in your backpack or work bag as something to look forward to on your lunch break! I know we would all rather be eating this while in Greece, but hopefully this meal brings you a little closer to that dream vacation right here at home. 😊