4.59 25 Published May 18, 2018, Updated Jul 28, 2024
Mediterranean Diet Upgrades
This recipe is one that takes traditional pasta salad and gives it an EBF Mediterranean diet upgrade! If you’re not familiar with it, the Mediterranean diet has been gaining popularity for awhile now… and for good reason! Studies show that it can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes, premature death. And a recent study also showed that it’s better for gut-health than other diets. So what is the Mediterranean diet all about? Well, it’s based on foods commonly eaten in countries bordering the Mediterranean Sea — Italy, Greece, Spain, and Turkey. (Pretty sure I need to take a trip to each location just for a little Mediterranean diet research. Who else wants in?) The focus of the diet is whole foods including vegetables, whole grains, beans, nuts (like walnuts!), fruit and extra virgin olive oil. Fish, lean meat, dairy and eggs are eaten occasionally, but red meat is eaten rarely. Avoided foods include added sugar, processed oils and refined grains. As you know I don’t have a label for my way of eating which is a balanced diet focused mainly on whole, real foods. That said, of all the diets out there, the Mediterranean diet is probably the closest to how I eat. And I incorporated almost all of the main components of the Mediterranean diet into this recipe. Let’s break it down:
Vegetables: check! I use peas, cherry tomatoes, fresh arugula, and fresh basil. Veggie packed! Whole grains: Yep! I subbed traditional white flour noodles for whole grain, gluten free noodles. I used brown rice and quinoa noodles, but you could also use legume based noodles! I love the extra protein and fiber brown rice and quinoa noodles bring to the dish. Side note: rotini noodles are my fav because the swirls capture all the sauce. #priorities 😉 Nuts: I used walnuts to make the vegan pesto sauce which adds incredible flavor and keeps the dish dairy-free. Walnuts have historically been a part of the Mediterranean diet because of their heart-healthy properties. Walnuts in the U.S. are primarily grown in California because the climate is similar to that of Mediterranean countries. Pretty cool, huh? Extra virgin olive oil: Yep! Make the pesto sauce with olive oil for lots of healthy fats and a full-bodied, unique flavor.
I don’t know if I’ve mentioned it, but I’ve been eating a higher fat diet lately and LOVE it! It keeps me so full, makes things taste delicious, helps with the absorption of fat-soluble vitamins, and helps keep my skin and hair hydrated and beautiful. Bring on all the healthy fats! Back to this vegan pasta salad! I can already tell it’s going to be a staple recipe this summer! It’s so perfect for summer parties, cookouts or barbecues. Speaking of which, if you’re looking for tips on how to eat healthy during summer events pop over to my YouTube channel. I shared a bunch of great tips for healthy eating at cookouts and three plant-based recipes.
Pesto Recipes
Sun-Dried Tomato Pesto (Red Pesto) Pesto Salmon Bowl Easy Pesto Almond Pesto Dip (or Sauce) Pesto Pasta Salad One Pan Pesto Chicken and Veggies Pesto Salmon
Be sure to check out all of the vegan recipes as well as the full collection of salad recipes on EBF!
