Categories: HealthMediterranean DietNutrition and Wellness

Mediterranean Salad

Published by

Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP

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Mediterranean Salad

March 25, 2021

by Ana Paola RodrÃguez Arciniega, MS

Cuisine

Anti-Inflammatory

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Category

Health
Mediterranean Diet
Nutrition and Wellness

Persons

Serving Size

1/4 salad

Prep Time

15 minutes

Total Time

15 minutes

Ingredients

Salad:
5 ounces baby spinach or arugula
15 ounce can of chickpeas (you will wash and drain them)
1/2 small red onion
1/2 cucumber
1/2 cup diced roasted red peppers
Dressing:
3 tablespoons extra virgin olive oil
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon dried oregano
1/2 teaspoon sea salt
1/4 teaspoon pepper
1 small garlic clove

Instructions

Make the vinaigrette first:
Whisk all the ingredients mentioned above in the “dressing” section until combined.
This can be used immediately or stored in the fridge in a sealed container for up to 3 days.
Make the salad second:
Using a large bowl, wash and cut the ingredients listed above in the “salad” section.
Drizzle the vinegarette on top of the salad and toss until combined.
If dairy does not cause inflammation, feta cheese can be added to this recipe. Or there are dairy-free feta cheese alternatives at health food stores like Sprouts or Whole Foods.
For added protein, feel free to grill or bake a chicken breast, cut or shred it up, and toss with all ingredients.

Amount Per Serving: 1/4 salad
Calories		261.65 kcal
% Daily Value*
Total Fat 13.03 g		20%
	Saturated Fat 1.68 g	8.4%
	Trans Fat 0.0 g
Cholesterol 0.0 mg		0
Sodium 504.48 mg		21%
Total Carbohydrate 29.47 g		9.8%
	Dietary Fiber 8.23 g	32.9%
	Sugars 6.17 g
Protein 9.12 g

Vitamin A 21.59 %		Vitamin C 45.36 %
Calcium 9.74 %		Iron 13.43 %

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

El Paso, TX Health Coach Clinic

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Dr. Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP

Specialties: Stopping the PAIN! We Specialize in Treating Severe Sciatica, Neck-Back Pain, Whiplash, Headaches, Knee Injuries, Sports Injuries, Dizziness, Poor Sleep, Arthritis. We use advanced proven therapies focused on optimal Mobility, Posture Control, Deep Health Instruction, Integrative & Functional Medicine, Functional Fitness, Chronic Degenerative Disorder Treatment Protocols, and Structural Conditioning. We also integrate Wellness Nutrition, Wellness Detoxification Protocols and Functional Medicine for chronic musculoskeletal disorders. We use effective "Patient Focused Diet Plans", Specialized Chiropractic Techniques, Mobility-Agility Training, Cross-Fit Protocols, and the Premier "PUSH Functional Fitness System" to treat patients suffering from various injuries and health problems. Ultimately, I am here to serve my patients and community as a Chiropractor passionately restoring functional life and facilitating living through increased mobility and true functional health.

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Mediterranean Salad

Mediterranean Salad

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