whole grains Whole grains contribute B vitamins and may help lower your risk of heart disease by decreasing bad cholesterol. Look for the word whole (e.g. whole wheat, whole grain) when reading food labels. SALMON & CHICKPEA- QUINOA BOWL prep: 25 minutes cook: 28 minutes serves: 4 INGREDIENTS 1/4 cup sliced almonds 1/2 cup white quinoa, rinsed and drained 2 cups canned Fresh Thyme organic garbanzo beans, rinsed and drained 1/3 cup finely chopped green onions 1/4 cup Fresh Thyme extra virgin olive oil 3 Tbsp. fresh lemon juice 1 1/2 tsp. salt-free lemon-pepper seasoning, divided 1 tsp. Fresh Thyme Dijon mustard 1 tsp. lemon zest 4 (5 oz.) salmon fillets 1/2 tsp. minced garlic 1/4 tsp. Fresh Thyme fine sea salt 1/3 cup dried cranberries 1/3 seedless cucumber, chopped 1/2 lemon, sliced 2 Tbsp. flat-leaf parsley leaves INSTRUCTIONS 1. Preheat oven to 350˚F. Place sliced almonds on a baking sheet. Bake for 3 to 5 minutes or until toasted. Set aside. 2. In a medium saucepan, bring 1 cup of water to a boil. Stir in quinoa, reduce heat to low, cover, and simmer for 15 minutes or until all water is absorbed. Cool slightly. Stir in beans and green onions. 3. In a small bowl, whisk together olive oil, lemon juice, 1 tsp. lemon-pepper seasoning, mustard, lemon zest, garlic, and salt. Stir into quinoa mixture. 4. Preheat broiler with oven rack 6 inches from heat. Place salmon skin sides down on foil-lined baking sheet. Season with remaining ½ tsp. lemon-pepper seasoning. Broil salmon for 6 to 8 minutes or until salmon flakes with a fork. 5. Serve quinoa mixture in bowls topped with salmon, dried cranberries, toasted almonds, cucumber, lemon slices, and parsley. Each serving contains: 557 calories, 29 g fat, 4 g saturated fat, 0 g trans fat, 91 mg cholesterol, 298 mg sodium, 39 g carbohydrates, 8 g fiber, 10 g sugar, 39 g protein. Daily values: 11% vitamin A, 36% vitamin C, 7% calcium, 20% iron. n herbs & Spices Replace salt with antioxidant-rich herbs and spices. They are a source of magnesium, vitamins A and K, and zinc. Basil, oregano, cinnamon, and cardamom add fresh, lively Mediterranean flavors to foods. legumes & beans Beans and legumes serve as a staple in the Mediterranean diet. They are a source of protein and fiber. Try replacing a serving of red meat at least once a week with a serving of beans, such as cannellini, kidney, and fava. Olives & Olive oil These mainstays in the Mediterranean diet supply vitamin E, phytonutrients, and antioxidants. Olive oil contains “healthy” monounsaturated fats that help to decrease bad cholesterol (LDL). Choose cold-pressed olive oil for the most benefits. Fruits & veggies Plant-based foods—especially vegetables—are a major part of the Mediterranean diet. Fruits and veggies provide many different vitamins and minerals as well as dietary fiber. Eggplant, cucumbers, tomatoes, zucchini, cherries, and peaches are favorites. The more colors, the merrier! 020-021 Mediterranean.indd 21 8/13/18 9:53 AM