The Top Mediterranean Power Foods + A Recipe For Fresh Beetroot and Goat's Cheese Salad

The Top Mediterranean Power Foods + Recipe for Fresh Beetroot and Goat's Cheese Salad.

What you include in your diet can add years to your life by changing your prospects for degenerative diseases such as cancer, diabetes and cardiovascular disease.

The Top Mediterranean Power Food Groups.

Use the following food list to create your own favourite choices when preparing meals.

1. Onion Group :  garlic, chives, onions, leeks, asparagus, shallots, scallions.
2. Cruciferous roup: broccoli, collards, cabbage, mustard greens, turnips, cauliflower, radishes, brussel sprouts, rutabaga, watercress, kohlrabi, garden cress.
3. Nut and seed group: walnuts, pine nuts, pistachios, flaxseed, sesame seeds, almonds, pecans, pumpkin seeds.
4. Grass Group:  corn, oats, rice, wheat
5. Pulses:  green beans, wax beans, peas, beans, lentils
6. Fruits:   pomegranates, figs, apples, grapes (red and concord), grapefruit, raspberries, watermelon, tangerines, oranges, cantaloupe, lemons, strawberries, honeydew melon, pears, peaches, plums, prickly pears, apricots
7. Solance Group:  tomatoes, potatoes, beets
8. Umbelliferous Group:  carrots, parsnips, celeriac, celery, anise, parsley, coriander, cumin, dill, lovage, caraway, chervil
9. Other Important Foods:  cucumber, pumpkin, squash, lettuces, spinach, green and red pepper, herbs and spices.

Fresh Beetroot and Goat’s Cheese Salad.

1kg fresh beetroot (4 bulbs with leaves)  (cooked)

Beetroot leaves cooked for 3 minutes

200g green beans (steamed for 3 minutes)

1 tablespoon red wine vinegar

2 tablespoons virgin olive oil

1 clove garlic, crushed

1 tablespoon drained capers, coarsely chopped

100g goat’s cheese.

Cut beetroot into thin wedges. Add green beans. Chop beetroot leaves.  Crumble goat’s cheese over the top and serve.

For the dressing: add red wine vinegar, oil, garlic, capers, ½ tsp each of salt and pepper. Shake pour over salad.

Enjoy !

Barbara is a qualified nutritionist and health and wellness expert offering one to one nutritional counseling in person or online. See Barbara's healthy lifestyle course with tips and support for a healthier lifestyle.

'The Mediterranean Lifestyle Program' is a 12 week course developed to create healthy lifestyle habits and attitudes.