Vegetarian Recipe: Mediterranean Medley

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TYPE: Appetizer, Lunch, Dinner                           PREP TIME: < 15 mins

Goodies Needed

  • Organic Whole Grain Olive Bread (store bought or make your own to reduce sodium intake)
  • Organic Baby Spinach
  • Organic Tomatoes
  • Organic Bocconcini Cheese (optional for non-vegans)
  • Organic Baby Cucumbers
  • Kalamata Olives (without sodium benzoate preservative)
  • Freshly homemade carrot juice from organic carrots

* Quantities depend on number of people you are serving and portion sizes

Preparation Steps

  • Cut bread (if not bought pre-cut) into slices of desired thickness
  • Cut the Tomato and Bocconcini cheese into slices
  • Cut the cucumber stick lengthwise into quarters
  • For a great presentation, line the plate alternating between spinach leaves, tomato and cheese slices
  • Add in bread slices, cucumber and a few olives
  • Garnish with herbs if desired, such as basil or fresh parsley
  • Pour a glass of the freshly made juice
  • Enjoy!

Meal Nutritional Benefits

Olive Bread:

  • Provides a starchy carbohydrate for energy
  • Look at the sodium content, and try to buy one with lowest sodium

Tomatoes:

  • Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
  • good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
  • aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
  • for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Spinach:

  • good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
  • protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
  • for more information, visit the spinach detailed overview from World’s Healthiest Foods

Bocconcini Cheese:

  • adds a delicate, chewy texture to salad
  • benefits include: low-fat, source of essential amino acids and calcium

Cucumber:

  • great alkaline source to decrease body’s acidic levels
  • good source of (in descending order): water, vitamin C, molybdenum, vitamin A, potassium, manganese, folate, fiber and silica
  • promotes healthy skin, intestinal health and blood pressure
  • for more information, visit the cucumber detailed overview from World’s Healthiest Foods

Olives:

  • great source of monounsaturated fats
  • good source of (in descending order): iron, vitamin E, fiber and copper
  • have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
  • for more information, visit the olives detailed overview from World’s Healthiest Foods

Carrot Juice

  • outstanding source of vitamin A and beta-carotene
  • good source of vitamin K, vitamin C, potassium, manganese, vitamin B6, molybdenum, vitamin B3, folate and vitamin B1
  • provides easy way to squeeze in an extra serving or more of vegetables
  • for more information, visit the carrots detailed overview from World’s Healthiest Foods

Evita Ochel's photo About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.

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