Chef Ryan’s Mediterranean Bowl Recipe

Mediterranean bowl recipe
Mediterranean bowl recipe

Mediterranean Bowl Recipe

Over the last couple of weeks, we’ve mentioned the Mediterranean diet and reviewed some recent studies showing how its health benefits don’t measure up to those of a whole-food, plant-based diet.

That said, comparing the health benefits of a mostly plant-based Mediterranean diet to those of the meat, dairy, and egg-heavy Standard American Diet (SAD) is like comparing apples to… well; there’s NO comparison!

Earlier this month, University of Edinburgh researchers released a study testing the cognitive skills of 500 79-year-old participants.

The test measured their:

  • problem-solving skills
  • thinking speed
  • memory
  • word knowledge

Of the 500 participants, 350 (70 percent) also underwent an MRI brain scan. Finally, they all completed a questionnaire on their eating habits.

The researchers saw no changes in their brains’ structure.

However, they did connect two Mediterranean-diet features – high intake of green leafy vegetables and low intake of red meat – to a positive test-result impact.

The two variables, they reported, “were associated with better cognitive functioning.”

Eat Smart with Chef Ryan’s Mediterranean Bowl

Sharpen your mental processes without another of Chef Ryan’s oh-so-satisfying recipes! Her Mediterranean Bowl combines:

  • tangy arugula
  • garlicky crisped chickpeas
  • protein-rich quinoa

and a half-dozen colorful veggies – all topped with an oil-free Mediterranean vinaigrette.

It might be the smartest thing you do today!

Print

Mediterranean Bowl

Mediterranean bowl recipe
  • Author: Gregg Rozeboom
  • Yield: 2 servings 1x
Scale

Ingredients

2 handfuls arugula

½ cup quinoa

1 tomato

1 small cucumber

2 T kalamata olives

1 can artichokes

3 green onions

1 red pepper

1 can chickpeas

2 tsp paprika

2 tsp garlic powder

1 tsp salt

1 tsp black pepper

3 T apple cider vinegar

1 T mustard

2 T maple syrup

2 tsp oregano

Instructions

  • Preheat oven to 400 degrees.
  • Drain and rinse chickpeas.  Toss with paprika, garlic powder, salt, and pepper.  Spread evenly on baking sheet and bake in oven for app. 20 min. Until crispy and browned.
  • Add quinoa and ¾ cup water with pinch of salt to small saucepan and bring to a boil.  Cover and reduce heat to low.  Cook until grains have popped and water is absorbed (10 min.)
  • Dice tomato, red peppers, cucumber, and olives.  You can also chop the artichokes if they are not already sliced into quarters or if you like smaller pieces.  Thinly slice green onions and reserve for topping.
  • In a small bowl, whisk together apple cider vinegar, maple, mustard, and oregano.  Set aside for dressing.
  • Arrange two bowls with a handful of arugula on bottom of bowl.  In sections, top with quinoa, cucumbers, tomatoes, peppers, artichokes, and olives.  Sprinkle with crispy chickpeas and green onions.  Dress when ready to eat!

 

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