{"id":10383,"date":"2020-02-06T20:52:13","date_gmt":"2020-02-06T20:52:13","guid":{"rendered":"https:\/\/www.personanutrition.com\/blog\/?p=10383"},"modified":"2022-03-23T18:47:30","modified_gmt":"2022-03-23T18:47:30","slug":"heart-healthy-mediterranean-bowl","status":"publish","type":"post","link":"https:\/\/www.personanutrition.com\/blog\/heart-healthy-mediterranean-bowl\/","title":{"rendered":"Heart Healthy Mediterranean Bowl"},"content":{"rendered":"Research shows that consuming a Mediterranean style diet reduces cardiovascular disease risk, can lower inflammation, weight, and even blood sugar levels (1,2). Daily, this includes a generous amount of colorful vegetables, beans, nuts, herbs, spices, fruits, olive oil, whole grains, and fish (2). \u00a0\u00a0\r\r\r\rCook Time\r\r\r\r20 Minutes\r\r\r\rIngredients for bowl\r\r\r\r1 small cucumber or \u00bd large cucumber\r\r\r\r1\/2 bell pepper chopped in bite sized pieces\r\r\r\r2 cups of spring greens (can also use spinach or arugula)\r\r\r\r\u00bc cup of tahini sauce (can also use hummus)\r\r\r\r\u00bd cup canned chickpeas\r\r\r\rIngredients for sauce \r\r\r\r1\/2 cup tahini\r\r\r\r1\/2 cup fresh lemon juice\r\r\r\r2 tablespoon olive oil\r\r\r\r2 pinches of ground cumin\r\r\r\r1\/2 teaspoon sea salt\r\r\r\r2 tablespoons water\u00a0\r\r\r\rInstructions\r\r\r\rDressing: \r\r\r\rIn a small bowl, whisk the tahini, lemon juice, olive oil, cumin, and sea salt. Stir in the water, small amounts at a time, and whisk until creamy. You may need more or less water to get the right consistency.\r\r\r\rChickpeas:\r\r\r\rPreheat the oven to 400F. Make sure to drain and rinse the chickpeas.\r\r\r\rUsing a paper towel, spread the chickpeas to dry them off. Move them onto a baking sheet with foil or parchment paper and drizzle it with a small amount of olive oil, a pinch of sea salt, and cumin.\r\r\r\rRoast them for 15-20 minutes, they should be crispy.\r\r\r\rFor the bowl:\r\r\r\rPut all ingredients together in a bowl and top with chickpeas, then drizzle with tahini dressing. \u00a0","protected":false},"excerpt":{"rendered":"<p>Research shows that consuming a Mediterranean style diet reduces cardiovascular disease risk, can lower inflammation, weight, and even blood sugar levels (1,2). Daily, this includes a generous amount of colorful vegetables, beans,","protected":false},"author":22,"featured_media":13465,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[184],"tags":[256],"class_list":["post-10383","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes-2","tag-recipes"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10383","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/comments?post=10383"}],"version-history":[{"count":3,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10383\/revisions"}],"predecessor-version":[{"id":13469,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/posts\/10383\/revisions\/13469"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media\/13465"}],"wp:attachment":[{"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/media?parent=10383"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/categories?post=10383"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.personanutrition.com\/blog\/wp-json\/wp\/v2\/tags?post=10383"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}