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healthy greek saladNot a month seems to go by when there isn’t yet more good news about food and health. This month it is once again the turn of the Mediterranean diet to bask in the scientific limelight. But before I get too excited and ramble on as is my norm (which I will no doubt do anyway), it should be pointed out that this most recent study on the lauded Mediterranean diet was yet another genetically engineered mouse study, in special conditions, with extracts. Not real food. Not on people. And the researchers would appear to be delighted if they can put all the goodness and health benefits into a pill. Yes, a pill. What the…?healthy greek saladCertainly a true Mediterranean diet is a good idea – cold-pressed olive oil, an abundance of dark leafy greens, colourful vegetables, avocados, nuts, whole grains, fish. These are the foods pointed out as holding the ‘secret’ to the Mediterranean Diet. Foods noted by researchers in the 1960s as potentially explaining the preponderance of healthy elderly people in the Mediterranean – the healthy hearts, the strong bones, lower cancer rates. But what passes for a Mediterranean Diet these days may be anything but.

Go into a typical Italian, Spanish, or even Greek restaurant (usually thought of as the healthiest of the southern European countries) and most of us will have to pick our way through the sauce-soaked meat and cheese pastas, fried and breaded vegetables, meaty stews, breads, pizzas, pissaladieres, cheeses and even meat-stuffed vegetables to get to something truly health-giving.

Mmm, start with just-picked vegetables dressed in a lemon and olive oil vinaigrette perhaps? Followed by lightly grilled fish with fresh greens and wild herbs?

Most of us won’t find such things on menus unless we are very lucky. Even in the Mediterranean. These are the meals fixed at home, by home cooks. And even then – like the rest of us – fast food, prepared meals and eating on the run is becoming sadly typical. Obesity is fast-rising in the southern Mediterranean, with young people catching up with their northerly peers in becoming less active and eating less real food. And this last point may be crucial: real food. How can we be truly in control of our diet and consequently our health if we abnegate food decisions to Big Food?

I don’t know if we need another expensive study to tell us that eating our greens and laying off the processed stuff is good for us. Instead of piling money into yet another pill that distances us further from truly looking after ourselves, why not spend more money on making good food more affordable, and promoting a culture where eating well and being knowledgable about food is the norm? And not in a poncey, pretentious way. Real food as a right, not a privilege.

This all may sound elitist. And I admit to being able to afford most things I wish to eat, and of having a reasonable level of food and nutrition knowledge. But back in the 1960s and earlier, those eating what we now proclaim in capital letters as the Mediterranean Diet were not elitist. And they probably had very little money, nor formal education on these matters.

Sure it was a simpler time. But can we afford to stay hooked to our electronic devices 24/7, hoping that what Big Food offers us will sustain and nourish us? Or that pills borne of sterile studies will save us?

The benefits of the Mediterranean Diet start in the kitchen. Not with a pill.

I’ll step off the soap box for now. I’m starting to make a habit of this (rant + another Mediterranean-ish recipe).

healthy greek salad

Mediterranean Roasted Broccoli and Olive Quinoa Salad

  • Servings: 2-3
  • Time: 30 minutes
  • Difficulty: easy
  • Print

To roast or not to roast, that is the question.

You can of course steam the broccoli, and just throw in the olives at the end. But my oh my, a little roasting certainly ups the taste ante.  Smoky and sweet.

This would also make a great raw salad. Use 2-day sprouted quinoa, and obviously skip the veg roasting. Never sprouted quinoa or other pseudograins? Here’s a link to Sprout People instructions for sprouting almost anything, including quinoa.

½ red onion, peeled

2 tbsp extra virgin olive oil, divided

1 tbsp red wine vinegar

1 ½ tsp dried oregano

pinch of raw sugar or dash of honey/maple syrup – optional

90g (1/2 cup)  uncooked quinoa or other pseudo grain, like amaranth or buckwheat

2 cloves garlic, peeled and bashed

150-160g (5 ½ oz) young broccoli or Tenderstem ® broccoli, cut into manageable pieces, shaving the stem as required (stems are quite sweet)

10 dry-cure black olives or Kalamata olives, de-stoned with your fingers

½ red pepper, deseeded and sliced

10+ cherry/grape tomatoes, halved

2 good handsful watercress or other ‘nippy’ leaves, like rocket or mizuna

2 heaped tbsp pumpkin seeds

½ lemon

Peperoncini, or other brined hot peppers (eg Greek-style peppers, rather than Italian), about 4 peppers

Fresh young oregano leaves to garnish – optional

1. Preheat the oven to 180C/350F.

2. First of all, slice the red onion rather thinly – you may not want all of it. Pop it into a glass bowl, along with half of the olive oil, the red wine vinegar, dried oregano, and sugar. Mix it up with your hands, cover and leave it while you get on with the rest. This step mutes the ‘oniony-ness’ but still leaves all the vital goodness intact. This is also the dressing.

3. Now, let’s cook the quinoa. Many of you will have a preferred method. Mine is simply to rinse it very well in a sieve under the tap, pop it into a small lidded pan along with the bashed garlic, pour over double the volume of water (ie 1 cup) and bring to the boil. Turn down to simmer and cook for eight minutes with the lid on. Turn off the heat and leave for a further eight minutes. It shouldn’t need draining. Set aside to cool, then pull out the garlic. I usually decant it into a wide bowl to hasten the cooling.

raw and cooked quinoa

raw and cooked quinoa – 1/2 cup turns into nearly 2 cups!

4. While the quinoa is simmering, toss the broccoli with the remaining olive oil and lay the stems on a baking tray; add the torn olives. Place the tray in the preheated oven and lightly roast the broccoli for 10 minutes – just until it starts to colour in patches. Remove from the oven to cool a wee bit.

5. Now it is just a matter of assembling. Into a large, wide serving bowl, toss the roasted broccoli and olives with the cooked quinoa, red pepper, tomatoes, watercress, the soaked onions, pumpkin seeds. Squeeze over the lemon and mix lightly with your hands, adding extra oil if you like. Lay on the pepperoncini: I do this rather than slicing it so those who don’t like them can easily fish them out.

Serve as is, or with selection of dips (such as hummus) and breads. A scoop of homemade red-skinned potato salad on the side would be nice, too. You could protein this up some more with the addition of cooked chicken; beans, lentils or chickpeas; more seeds; or grilled shrimp. This will keep for a day boxed up in the fridge, so keep a wee bit back for a bagged lunch. Or make more!

healthy greek salad

Miss R’s Special Bonus Track is My Silver Lining by First Aid Kit. Oh my days, I LOVE this song. I think it fits in quite well with the tone of this post too. Sorta.

 

20 thoughts on “Mediterranean Roasted Broccoli and Olive Quinoa Salad – #NationalVegetarianWeek

  1. Reblogged this on Glenda the Good Foodie and commented:
    Beautiful and nutritious !!

  2. Lori says:

    This looks fantastic! I love quinoa!! Great pics too!

  3. narf77 says:

    When you put things into a pill you can make a profit out of it. Don’t forget that most of our scientific studies are a result of a large pharmaceutical company wanting to make a ginormous profit out of some hype. Pills are profitable, food isn’t ;). Here in Tassie they are trying to isolate some compound found in red wine to make a pill that people can take to deliver the benefits found in red wine…err…nope. Life is too short to be living on fake food or its benefits!

    To be honest the Greeks, Italians and many other Mediterranean countries eat a LOT of veggies. When we head into a restaurant we are looking at what people want to eat when they go out, NOT what these countries truly eat on a regular basis. I love that I could head to the Med and could eat really well as a vegan. Veggies play a huge part in these diets and if you take yourself off the beaten track and go exploring there are so many gorgeous, simple and stunningly delicious meals to be had from the Mediterranean that are veggie based.

    So long as there is a gorgeous recipe (Mediterranean or not) and some of your beautiful food photography we will forgive you anything (rant away!) ;). Another gorgeous recipe and a reminder to pick up some quinoa in the city on my shopping list today 🙂

    1. Yes. Big Pharma and Big Food (along with laissez faire government) has a lot to answer for with regards to food and healthy equality. It always comes up in my classes. As for the Med countries I agree with much of what you say but I do think the younger generations are missing out. The WHO stats etc do point to increasing obesity in these countries. For all kinds of reasons of course. But yes, still plenty of veggie love in the Med if you get out of the tourist places and big cities. We are headed to Croatia soon and I am really looking forward to their take on the Mediterranean diet. Cheers for the recipe thumbs up. 🙂 Have a delicious weekend my friend

      1. narf77 says:

        The world is a much smaller place now thanks to the internet, social media and the “media” in general and aside from giving us a HUGE degree of choice and knowledge that we didn’t previously have about where and what we learned about, checked out etc. the (anti) silver lining is that the media is able to invade a much larger audience and sell…sell…SELL all of that “delicious” consumable (profitable) manufactured foods to the masses. A truly double edged sword methinks 😉

  4. The med diet is fantastic. I just posted on my blog http://www.custardorcream.wordpress.com how I BBQ my veg

  5. Christina says:

    Roasted olives are amazing! Great call!
    Christina
    http://www.foodiewithalife.com

  6. Liz Posmyk of Bizzy Lizzy's Good Things says:

    Love it! Shared on pinterest and Google plus!

    1. Thanks so much Liz. A busy few days so I need to spend some quality time visiting your blog and my other faves. Have a great weekend.

  7. I love this salad! I made something very similar for my lunches this week with broccoli and cauliflower roasted with a squeeze of lemon, and some tofu tossed in for protein. Real food for the win! And I love First Aid Kit. Local favourites around here 🙂

    1. Yay! Love the crucifs roasted and sweet like this. Love them raw too as all good nutritionists and dietitians should 😉 Thanks for the thumbs up on First Aid Kit. Of course, they are local to you! Stunning voices and arrangement.

  8. I think you have every right to your soapbox, a pill??? Really?? Why is the concept of real food so difficult for so many? And it doesn’t have to be about cost, just imagination x

  9. Wow I feel healthy just looking at that!! So fresh.

  10. Sally says:

    I love it when you get on your soap box. Inspired to cook some quinoa tomorrow now. Half of them don’t like it – but I cooked for that half yesterday!

    1. Ha ha! More for you!!

      1. Sally says:

        “How can we be truly in control of our diet and consequently our health if we abnegate food decisions to Big Food?” – couldn’t agree more.

  11. cjm11 says:

    looks delicious!! I love all the colours!

  12. You were right to have a rant – the study was completely ridiculous. The world is going mad trying to find the ‘secret’ to good health when really EAT REAL FOOD would probably just answer an awful lot. Lovely recipe and well done also on the mention in Diana’s very sensible book – whilst we’re on the subject of healthy and delicious!

    1. Thanks so much Ren. ‘Nutritionism’ Big Food and Big Pharma (I hate those terms but most people know what they refer to) are pet hates, and sometimes I can go a bit off on one. Love Diana’s book. She did a good job of interpreting the science but imbued with her love of real food.

If you have time, I would love to hear from you. Thanks so much!

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