Olive oil is a healthy source of monounsaturated fats and antioxidants. It can be used in a variety of recipes to add flavor and promote heart health. Here are a few healthy recipes that incorporate olive oil:
- Mediterranean Quinoa Salad:
Ingredients:
- 1 cup quinoa, cooked and cooled
- Cherry tomatoes, halved
- Cucumber, diced
- Kalamata olives, pitted and sliced
- Red onion, finely chopped
- Feta cheese, crumbled
- Fresh parsley, chopped
- Olive oil
- Lemon juice
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the cooked quinoa, tomatoes, cucumber, olives, red onion, feta cheese, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss gently to combine. Serve chilled.
- Grilled Lemon Herb Chicken:
- Ingredients:
- Chicken breasts or thighs
- Olive oil
- Lemon juice
- Garlic, minced
- Fresh herbs (rosemary, thyme, oregano), chopped
- Salt and pepper
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- Instructions:
- In a bowl, mix olive oil, lemon juice, minced garlic, chopped herbs, salt, and pepper to create a marinade.
- Marinate the chicken in the mixture for at least 30 minutes (or overnight for more flavor).
- Preheat the grill. Grill the chicken until fully cooked, basting with the marinade for extra flavor.
- Instructions:
- Roasted Vegetables:
- Ingredients:
- Assorted vegetables (carrots, bell peppers, zucchini, cherry tomatoes, etc.)
- Olive oil
- Garlic powder
- Italian seasoning
- Salt and pepper
- Instructions:
- Preheat the oven to 400°F (200°C).
- Cut the vegetables into bite-sized pieces and place them on a baking sheet.
- Drizzle with olive oil, sprinkle with garlic powder, Italian seasoning, salt, and pepper. Toss to coat evenly.
- Roast in the oven for about 25-30 minutes or until the vegetables are tender and slightly caramelized.
- Olive Oil and Herb Dip for Bread:
- Ingredients:
- Extra virgin olive oil
- Balsamic vinegar
- Dried herbs (rosemary, thyme, basil)
- Garlic, minced
- Salt and pepper
Instructions:
- Mix olive oil, balsamic vinegar, dried herbs, minced garlic, salt, and pepper in a shallow dish.
- Serve as a dip for crusty whole-grain bread.
- Spinach and Feta Stuffed Chicken Breast:
Ingredients:
- Chicken breasts
- Fresh spinach, chopped
- Feta cheese, crumbled
- Sun-dried tomatoes, chopped
- Olive oil
- Garlic, minced
- Salt and pepper
Instructions:
- Preheat the oven to 375°F (190°C).
- In a bowl, mix chopped spinach, crumbled feta, chopped sun-dried tomatoes, minced garlic, salt, and pepper.
- Cut a pocket into each chicken breast and stuff with the spinach and feta mixture.
- Brush the chicken with olive oil, season with additional salt and pepper, and bake until the chicken is cooked through.
- Lemon Garlic Shrimp Pasta:
Ingredients:
- Whole wheat pasta
- Shrimp, peeled and deveined
- Olive oil
- Garlic, minced
- Red pepper flakes (optional)
- Cherry tomatoes, halved
- Spinach
- Lemon juice
- Parmesan cheese (optional)
- Salt and pepper
Instructions:
- Cook the pasta according to package instructions.
- In a large skillet, heat olive oil over medium heat. Add minced garlic and red pepper flakes.
- Add shrimp and cook until pink. Add cherry tomatoes and spinach, cooking until the spinach wilts.
- Toss the cooked pasta into the skillet, add lemon juice, and season with salt and pepper. Optional: sprinkle with Parmesan cheese before serving.
- Baked Salmon with Lemon and Dill:
Ingredients:
- Salmon fillets
- Olive oil
- Lemon slices
- Fresh dill, chopped
- Garlic powder
- Salt and pepper
Instructions:
- Preheat the oven to 400°F (200°C).
- Place salmon fillets on a baking sheet. Drizzle with olive oil and sprinkle with garlic powder, salt, and pepper.
- Top each fillet with lemon slices and fresh dill.
- Bake in the oven for about 15-20 minutes or until the salmon is cooked through.
- Chickpea and Vegetable Stir-Fry:
Ingredients:
- Chickpeas (canned or cooked)
- Broccoli florets
- Bell peppers, thinly sliced
- Carrots, julienned
- Snow peas
- Olive oil
- Ginger, minced
- Garlic, minced
- Low-sodium soy sauce
- Sesame seeds (optional)
- Brown rice (cooked)
Instructions:
- In a wok or large skillet, heat olive oil over medium-high heat.
- Add minced ginger and garlic, sauté for a minute.
- Add broccoli, bell peppers, carrots, and snow peas. Stir-fry until vegetables are tender-crisp.
- Add chickpeas and soy sauce, stir to combine.
- Serve the stir-fry over cooked brown rice and garnish with sesame seeds if desired.
- Caprese Salad Skewers:
Ingredients:
- Cherry tomatoes
- Fresh mozzarella balls
- Basil leaves
- Balsamic glaze
- Extra virgin olive oil
- Salt and pepper
Instructions:
- Thread cherry tomatoes, mozzarella balls, and fresh basil leaves onto small skewers.
- Arrange the skewers on a serving platter.
- Drizzle with extra virgin olive oil and balsamic glaze.
- Sprinkle with salt and pepper to taste.