DIET SPOTLIGHT: The Mediterranean Diet 101

Healthy eating

We all know that fresh, whole foods are the best way to fuel your body. Cue The Mediterranean Diet. There have been numerous studies that have shown that the Mediterranean diet can cause weight loss and help maintain your weight, can help prevent heart attacks, strokes, type 2 diabetes, reduce Alzheimer’s risk, and can increase overall longevity.


  • Eat: Vegetables, fruits, whole grains, nuts, seeds, legumes, fish/seafood and olive oil.
  • Eat in moderation: Poultry, eggs, cheese and yogurt and red wine.
  • Eat only rarely: Red meat.

“The Mediterranean diet is a great segue from a red-meat laden, processed food diet that many Americans find hard to give up, making it way easier to adopt than more restrictive eating plans.

So what’s the best way to get started? Here is one of my favorite Mediterranean diet recipes that pretty much everyone I’ve shared it with loves! This recipe goes by other names that you might hear – Grain Bowls, Macro Bowls, Power Bowls or Buddha bowls, but they’re one and the same. This simple, one-bowl meal, (typically vegetarian or vegan) that includes rice, legumes, fresh vegetables, and plant proteins is my favorite go to dinner and will be one of your go to’s if you want to stick to a Mediterranean eating plan. This is also a good way to add a vegetarian/vegan meal to your weekly menu.


⁃1 cup Quinoa (dry, uncooked)
⁃1 head Romaine Hearts (chopped)
⁃1 cup Chickpeas (cooked, from the can)
⁃1 Cucumber (chopped)
⁃1 Red Bell Pepper (chopped)
⁃1/2 cup Red Onion (finely chopped)
⁃1/2 cup Hummus
⁃1/2 cup Pitted Kalamata Olives
⁃1/4 cup Extra Virgin Olive Oil
⁃3 tbsps Apple Cider Vinegar
⁃1/2 tsp Italian Seasoning
⁃1/8 tsp Sea Salt

⁃Cook the quinoa according to the directions on the package, and set aside.
⁃Divide the chopped romaine equally between serving bowls or plates. Top with equal amounts of quinoa, chickpeas, cucumber, red bell pepper, red onion, hummus and olives.
⁃Add the olive oil, apple cider vinegar, Italian seasoning and sea salt to a jar. Seal and shake well to combine.
⁃Drizzle the dressing over top of the assembled buddha bowls and serve immediately.