Mediterranean Pasta Salad – What is the Mediterranean Diet?

This Mediterranean pasta salad makes for the most refreshing summer dish. This fresh and easy pasta salad is made with orzo, crisp vegetables, herbs, feta and parmesan cheese, and dressing. Add some protein and it makes a perfect “no-cook” lunch.

This recipe really is just as simple as boiling pasta, chopping veggies, and mixing all the ingredients together with dressing. The produce needed for this recipe includes cucumbers, cherry tomatoes, red onion, dill, basil, lemon, and garlic. I used orzo pasta because orzo is considered part of the Mediterranean diet. For the same reason, I used feta and parmesan cheese. Finally, we need salt, black pepper, and your favorite Italian dressing.

My mom used to make pasta salad for me and my siblings all the time to bring for lunch. I mean, she still does for my brother and sister. Now, my cousin will even call her early in the morning before school and ask if she can make some for her and send it to school with my sister. Too funny, but it really is that good and it makes the perfect lunch. So, thanks for the inspiration ma!

Steps to make this Mediterranean Pasta Salad

Put a large pot full of water and salt on the stove to boil. Once it comes to a boil, throw in your pasta. While the pasta is cooking, I start chopping all my vegetables. I diced my red onion and cut my tomatoes and cucumbers into small chunks. Don’t forget to chop the herbs as well.

After the pasta finishes, strain it, and let it cool. You do not want to mix in the dressing while the pasta is warm because it will soak it all up and make it gummy. Quick tip if you do not want to wait for it to cool, than you can dunk the strainer with pasta into an ice bath. The ice bath is just equal parts ice and water. 

Now it is time to mix everything together. In a large bowl, I added my pasta and all my veggies. With my garlic press, I minced my garlic into the bowl. I added in the feta cheese and grated in some parmesan as well. Finally, I tossed in my salt, black pepper, and Italian dressing. I also squeezed some lemon juice in there with my handy dandy citrus squeezer. And that is literally it, that’s all you gotta do. Easy peasy!

Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean diet is an eating plan that consists of mainly plant-based foods. In this style of diet, people are supposed to consume high amounts of vegetables, nuts, and legumes; low amounts of meat products, especially red meat; high consumption of sea food, and low consumption of dairy (with the exception of yogurt and types of hard cheese). Alcohol is supposed to be consumed in moderation, in the form of wine. Total intake of lipids (fats) is actually higher than the Recommended Daily Amount. The Mediterranean diet recommends around 40% of a persons diet be fat, however this is only with healthy fats such as olive oil.

Let’s break that down

• Healthy Fats: The primary fat used in this diet should be olive oil. This should almost completely replace the use of butter or margarine and other unhealthy fats such as seed oils. Other healthy fats include nuts, avocados, and oily fish which is high in omega-3 fatty acids.
• Animal Protein: The preferred animal protein to consume is fish, at least twice a week. Other animal proteins can be consumed, but lean cuts of meat are preferred. Poultry and eggs can be consumed, along with some kinds of dairy. Red meat should be limited to a few times per month.
• Vegetables: Focus on eating large amounts of a variety of different kinds of vegetables. Your food plates should look like a rainbow.
• Beverages: Water should be chosen as the main beverage. Remember we also need electrolytes to help hydrate our body. Allow moderate intake of wine with meals. One glass a day for women, two a day for men.
• Physical Activity: Just make sure you are moving your body daily with activities that you enjoy.

The Research

Numerous studies have been done on the effectiveness of the Mediterranean diet for reducing risk of disease and overall mortality. A majority of the studies concluded that the Mediterranean diet was effective at reducing risk for cardiovascular disease and myocardial infraction (Heart attack). There was one study that was done over the course of 12 years and looked at 26,000 women. Those who followed this diet showed to gave a 25% less risk of developing cardiovascular disease. It also looked at the mechanisms that may have accounted for these results. They found changes in inflammation, blood sugar, and body mass index.

Fat

For a while now, our society has made fat the villain. Saying that it is can cause obesity or cardiovascular disease, however it seems that when we consume healthy fats most do not have this issue. In the study, those following the Mediterranean diet were consuming a generous amount of fat at around 39-42% of total daily calories. This is a lot higher than 20-35% guideline. Those people with the increased amounts of healthy fats showed a reduced risk of death from stroke. The risk of type 2 diabetes was also reduced.

Aging and Cognitive Decline

Research has also suggested that this diet as a positive impact on aging and cognitive function. Stress and inflammation in the body can lead to cell damage. There is a specific part of DNA called telomeres which naturally shorten with age, and their length can predict life-expectancy and the risk of developing age-related diseases. So long telomeres indicate that you are more protected against chronic diseases, earlier death, or other issues that come along with age. Eating foods with antioxidants help combat stress on our cells and eliminate free radicals. Those who followed the Mediterranean diet were found to have longer telomeres.

The Mediterranean diet has also been shown to prevent cognitive decline. One study had some of the participants take cognitive tests during a follow up 4 years later and they showed significant improvements in cognition. Another study looked at the anti-inflammatory effects of polyphenols from extra-virgin olive. They found that it was associated with a reduced risk of developing breast cancer. This is an amazing find because it shows, with a high level of evidence, that a change in food habits is able to reduce risk in breast cancer and cognitive decline and can really improve overall health and well-being for a longer period of time.

This is why what you put in and on your body is so important. We want to invest in our health now, so we do not have to be forced to deal with illness later.

Disclaimer

 I am not a certified nutritionist … yet, and I am not certified to give health advice. I am just providing information that I have learned. Everyone’s body is unique and has different needs. One food that is great for my body, may not be so great for you. Find what works for you! There is still so much to learn – so follow along if you want to learn with me.

Let me know if you try this dish and what you think! Be sure to follow me on all my socials and let me know if you try this recipe and love it as much as I do! Check out the links in this post to get some of the items used to create this dish.

Trust me, you need a citrus squeezer in your life. This will save you from seeds falling into your food or drinks and none of your tiny cuts on your hands will be burning. Thank me later. 

I love this garlic press. Some garlic mincers are basically useless, but I find this one to work very well. Plus it comes with a silicone piece to help peel your garlic cloves, AND a cute brush to clean it all. 

Here is a link to just the silicone garlic peeler if you already have the press and just need one of these. I think these work fairly well and I don’t have sticky fingers after. 

Disclaimer + example: This article may contain affilate links. This means I may earn commision should you decide to sign up for a program or make a purchase using my link. I only link products I love – thank you for your support.

Check out my last post where I make high protein brownies and talk about what protein is, why we need it, and how it can help with weight loss.

Referances

Martinez-Gonzalez MA, Martin-Calvo N. Mediterranean diet and life expectancy; beyond olive oil, fruits, and vegetables. Curr Opin Clin Nutr Metab Care. 2016;19(6):401-407. doi:10.1097/MCO.0000000000000316

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5902736/

Diet Review: Mediterranean diet. The Nutrition Source. (2022, April 4). Retrieved February 19, 2023, from https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/#:~:text=Research%20has%20consistently%20shown%20that,the%20course%20of%2012%20years.

Lopez-Garcia E, Rodriguez-Artalejo F, Li TY, Fung TT, Li S, Willett WC, Rimm EB, Hu FB. The Mediterranean-style dietary pattern and mortality among men and women with cardiovascular disease. AJCN. 2013 Oct 30;99(1):172-80.

Ahmad S, Moorthy MV, Demler OV, Hu FB, Ridker PM, Chasman DI, Mora S. Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. JAMA Network Open. 2018 Dec 7;1(8):e185708-.