Recipe ideas for a stroke free healthy lifestyle

  • Posted on: May 31 2016

Every 40 seconds someone in the United States has a stroke and every 4 minutes someone dies from a stroke, according to the National Stroke Association.

Did you know that your level of risk for having a stroke is directly related to your diet?

If you maintain a healthy diet your blood pressure and cholesterol levels can be controlled, both of which can lead to a stroke if they get too high.

One recommended food plan to follow is the Mediterranean diet.

According to a stroke study published in the April 2013 issue of the New England Journal of Medicine, the Mediterranean diet could decrease your risk stroke by 30 percent.

The plant-based diet incorporates the basics of healthy eating, incorporating nutrient-dense and whole foods, among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

We have a few Mediterranean diet inspired recipes below to add to your food routine. These dishes are simple to make and are packed with incredible flavor.

(Recipes via www.allrecipes.com)

SUMMIT quinoa salad 3Mediterranean Quinoa Salad

Ingredients

● 2 cups water
● 2 cubes chicken bouillon
● 1 clove garlic, smashed
● 1 cup uncooked quinoa
● 2 large cooked chicken breasts – cut into bite size pieces
● 1 large red onion, diced
● 1 large green bell pepper, diced
● 1/2 cup chopped kalamata olives
● 1/2 cup crumbled feta cheese
● 1/4 cup chopped fresh parsley
● 1/4 cup chopped fresh chives
● 1/2 teaspoon salt
● 2/3 cup fresh lemon juice
● 1 tablespoon balsamic vinegar
● 1/4 cup olive oil

Directions
1. Bring the water, bouillon cubes, and garlic to a boil in a saucepan. Stir in the quinoa, reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, 15 to 20 minutes. Discard the garlic clove and scrape the quinoa into a large bowl.

2. Gently stir the chicken, onion, bell pepper, olives, feta cheese, parsley, chives, and salt into the quinoa. Drizzle with the lemon juice, balsamic vinegar, and olive oil. Stir until evenly mixed. Serve warm or refrigerate and serve cold.

SUMMIT greek salad 1Good for You Greek Salad

Ingredients

● 3 large ripe tomatoes, chopped
● 2 cucumbers, peeled and chopped
● 1 small red onion, chopped
● 1/4 cup olive oil
● 4 teaspoons lemon juice
● 1 1/2 teaspoons dried oregano
● salt and pepper to taste
● 1 cup crumbled feta cheese
● 6 black Greek olives, pitted and sliced
● Add all ingredients to list

Directions
1. In shallow salad bowl, or on serving platter, combine tomatoes, cucumber, and onion. Sprinkle with oil, lemon juice, oregano, and salt and pepper to taste. Sprinkle feta cheese and olives over salad. Serve.

SUMMIT green chicken pasta 2Greek Chicken Pasta

Ingredients

● 1 (16 ounce) package linguine pasta
● 1/2 cup chopped red onion
● 1 tablespoon olive oil
● 2 cloves garlic, crushed
● 1 pound skinless, boneless chicken breast meat – cut into bite-size pieces
● 1 (14 ounce) can marinated artichoke hearts, drained and chopped
● 1 large tomato, chopped
● 1/2 cup crumbled feta cheese
● 3 tablespoons chopped fresh parsley
● 2 tablespoons lemon juice
● 2 teaspoons dried oregano
● salt and pepper to taste
● 2 lemons, wedged, for garnish

Directions
1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water until tender yet firm to the bit, 8 to 10 minutes; drain.

2. Heat olive oil in a large skillet over medium-high heat. Add onion and garlic; saute until fragrant, about 2 minutes. Stir in the chicken and cook, stirring occasionally, until chicken is no longer pink in the center and the juices run clear, about 5 to 6 minutes.

3. Reduce heat to medium-low; add artichoke hearts, tomato, feta cheese, parsley, lemon juice, oregano, and cooked pasta. Cook and stir until heated through, about 2 to 3 minutes. Remove from heat, season with salt and pepper, and garnish with lemon wedges.

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