- 17 February 2013
- Appetizers/Party Dishes, Beans, Fish, Healthy, Lunch, Main Dish, Recipes, Reduced Fat, Salad, Seafood, Side, Uncategorized
Lately, I’ve been doing a lot of thinking and reading about health, nutrition and the effects of food on our bodies. The subject simply fascinates me. What I don’t understand is why eliminating certain food categories has to automatically be called a Diet of some sort. What’s even more amazing is that we are exposed to so much processed, fried and “unreal” food that some can’t even tell what’s healthy anymore. And whenever we cut these foods from our consumption we refer to it as being on a diet. Amazing….
For a while now I have been interested in the Mediterranean way of eating, or the Mediterranean Diet as it’s called, although I am not sure why the word “diet” is included in its name. I bet people in the mediterranean region would not call it a diet but just a lifestyle. The Mediterraneans eat very little meat and almost no fast food or prepackaged food, so they get very little saturated fat in their daily diet. The food consumed is fresh, grown locally and seasonally. Fruit, vegetables, whole grains, seafood, legumes and beans, nuts and olive oil are a staple. While red meat is only enjoyed 3-4 times a month. The health benefits are vast.
Key points to remember:
- Fresh fruits and vegetables
- Seafood and fish
- Whole grains
- Beans and Legumes
- No butter, replace with olive oil
- Little dairy
- Red meat (including pork) – limited to 3-4 times a month
- Choose whole grain bread and artisanal loaves
- Take the time to enjoy each ingredient separately
- Eat seasonal and locally grown produce
- Drink lots of water
The more I read on it the more I realize that I am already eating this way and only need to make a few adjustments.
Today I want to share one of my favorite and simple recipes – Quinoa & Bean Bowl with Warm Shrimp. Its satisfying enough to be dinner and fantastic as lunch the next day.
Let the shrimp marinate with olive oil, red pepper flakes and fresh garlic while you prepare the rest.
Have a great week and healthy eats.
Quinoa & Bean Bowl with Warm Shrimp
Author: Kathy Steger
- 1 cup uncooked quinoa
- 1 14.5oz can black beans, rinsed well
- 1 fresh corn on the cob, kernels cut off
- ½ avocado, diced
- ½ pint cherry tomatoes, quartered
- 2 tbsp fresh parsley, chopped
- 1 garlic clove, minced
- 3 tbsp olive oil
- salt and pepper to taste
- ½ lemon, juiced
- For the Shrimp
- 12 large shrimp
- 1 tsp red pepper flakes
- 1½ tablespoon olive oil
- 2 garlic cloves, minced
- In a small bowl, combine shrimp, red pepper flakes, garlic and ½ tbsp olive oil. Mix and set aside.
- Cook quinoa according to directions.
- In a medium bowl combine black beans, corn, avocado, tomatoes, parsley and cooked quinoa. Mix well.
- Season with olive oil, lemon juice, salt and pepper.
- Heat the remaining 1 tbsp olive oil in a skillet and saute shrimp on each side until cooked.
- Top the quinoa salad with warm shrimp and serve.