Mediterranean Diet Salmon Salad Recipe

Make this heart-healthy Mediterranean Diet Salmon Salad in less than 15 minutes for a meal that’s packed with protein, flavor, and plenty of healthy nutrients that will satisfy your family’s hunger. This meal follows the widely-publicized Mediterranean Diet heart-healthy eating plan.

Heart-Healthy Mediterranean Salmon Salad #SoFabFood

This recipe for Mediterranean Diet Salmon Salad is a heart-healthy meal that follows The Mediterranean Diet plan. This heart-healthy plan emphasizes that fruits, vegetables, grains, beans, nuts, legumes, and olive oil be the foundation of every meal. People who follow this healthy-eating plan are encouraged to eat fish and seafood at least twice a week and moderately consume poultry, eggs, cheese, and yogurt while limiting consumption of meat and sweets.

Since salmon is a fish that’s high in protein, we love finding simple ways to incorporate it into our meals while following this plan. Canned salmon is a great way to help you get a healthy meal on the table and since this Mediterranean Diet Salmon Salad uses canned salmon and beans, along with fresh fruits and vegetables, it can be ready for a lettuce wrap, a leafy salad, or whole grain or spinach wrap in less than 15 minutes without heating up the kitchen. It’s one of our favorite summertime meals!

Mediterranean Diet Salmon Salad Ingredients

Mediterranean Diet Salmon Salad
Prep time
Total time
This Mediterranean Diet Salmon Salad can be served in a whole grain or spinach wrap, on a leafy salad with fruit, or in a lettuce wrap. Ready in less than 15 minutes, this is a heart-healthy meal full of flavor.
Recipe type: Main
Cuisine: Mediterranean
Serves: 4
  • For the Salmon Salad:
  • 2 cans Pink Salmon
  • 1 can organic tri-bean blend (or beans of choice)
  • 2 cloves fresh garlic, finely chopped
  • ½ small yellow onion, chopped
  • 2 tbsp white or balsamic vinegar
  • 2 tbsp spicy brown mustard
  • 2 tbsp olive oil (We used avocado oil for this, but olive oil is better for this plan.)
  • 1 small lime
  • 1 avocado, sliced or diced
  • For the Salad Bedding/Wrap (your choice of the following):
  • A generous bed of spinach leaves, tomatoes, sunflower seeds, and other fruits and/or vegetables.
  • Large whole grain or spinach wraps.
  • Large lettuce leaves for boats.
  1. Place canned salmon in a large mixing bowl and break it up.
  2. Place the beans in the bowl.
  3. Chop the onion and garlic and place them in the bowl.
  4. Quarter the lime and squeeze the juice over the contents of the bowl.
  5. Add in all of the other wet ingredients and stir everything together to mix the flavors.
  6. Serve with avocado over a bed of spinach with vegetables and nuts, wrap in a whole grain or spinach wrap, or serve in a large lettuce bowl with other vegetables and fruits of choice.

  Mediterranean Diet Salmon Salad Wraps

We hope you enjoy this recipe for Mediterranean Diet Salmon Salad as much as we do. If you love this heart-healthy meal, be sure to subscribe to our newsletter so you never miss a single healthy recipe. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!

Come Chat with Us About No Bake Cakes on 6/3/15!

Don’t heat up the kitchen making dessert! If you love No Bake Cakes, Bars, Parfaits, and other desserts, you’re going to want to join us for the SoFabFood Twitter Chat on 6/3/15 at 8:00 pm EST to swap recipes for no bake desserts!

No Bake Cake SoFabFood Twitter Chat 6/3/15

Don’t skip dessert just because it’s hot outside. You don’t have to heat up the kitchen with so many No Bake Cake Recipes just begging to be made without the use of the oven. If you love no bake cakes, parfaits, dessert bars, or any other type of No Bake Dessert recipe, then you’ll definitely want to join us for our weekly chat on Wednesday, June 3rd, from 8:00 to 9:00 pm EST to share in the SA-WEET conversation and tasty ideas. We’re bringing the no bake recipes and you are bringing your appetites. RSVP for all the fun so you don’t miss out!

To get an idea of what we’ll be sharing, here are some of our favorite No Bake Cakes for you to enjoy:

No Bake Italian Cake

No Bake Berry Wine Icebox Cake

No Bake Raspberry Lemon Cheesecake Bars

No Bake Frozen Yogurt Pie

Now that we’ve tempted your sweet tooth, let’s get ready to have a fun time and swap No Bake Dessert recipes. Hope to see you there! Here are the details ~ don’t forget to RSVP!

No Bake Cake SoFabFood Twitter Chat 6/3/15

RSVP and join us for the #SoFabFood #NoBakeCakes Twitter Chat

DATE:  Wednesday, 6/3/15

TIME:  8:00pm – 9:00pm EST

HOSTS: @SoFabFood @notinsanemom @thedomesticexec  @kateuhldean @_Karen


How To Participate In A Twitter Chat on SoFabChats!

  1. Visit SoFabChats and RSVP for the Chat.
  2. Click Go To Party Button to find the Chat Grid.
  3. Tweet via blue bar at top of the Grid.
  4. Interact with others via their tweets.
  5. Keep up with the Chat action! Questions are highlighted at the top of the Grid.

Hope to see you there! We’re going to have a blast and we can’t wait to swap No Bake Dessert recipes with you. Don’t forget to RSVP before the party!

Apple Cinnamon Metabolism Detox Water Recipe

Boost your metabolism with this simple recipe for Dr. Oz recommended Apple Cinnamon Metabolism Detox Water. This recipe is simple to make and you and your waistline will love the results!
Apple Cinnamon Detox Water

This Apple Cinnamon Metabolism Detox Water Recipe is said to boost your Metabolism with cinnamon and apples. This drink is very naturally sweet so there is no need to add additional sweeteners. Apple Cinnamon Metabolism Detox Water is highly recommended by Dr. Oz, which is another PLUS!…

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Creamy Black Bean Enchiladas Recipe

Learn how to make these delicious Creamy Black Bean Enchiladas with this amazing step-by-step recipe. This is a flavorful protein and vegetable packed vegetarian dish that everyone will love!

Creamy Black Bean Enchiladas

Creamy Black Bean Enchiladas are simple to make and are a great option for Meatless Monday or for lighter summer fare. You can even use low-fat cheese or light sour cream and cream cheese to make this a lighter recipe. These are so simple to put together and even the most die-hard meat lover will enjoy these because they are bursting with flavor and will definitely fill you up. Serve these Black Bean Enchiladas with some rice and beans or chips and salsa for the perfect meal for entertaining.

Creamy Black Bean Enchiladas

You can use a homemade sauce, cooked dry beans and fresh cut corn, or if you have the ingredients on hand in your pantry this is a great way to use some of the canned items taking up space. I love this recipe because there’s wiggle room to customize it to your liking and you don’t even miss the meat!

Creamy Black Bean Enchiladas

Creamy Black Bean Enchiladas are also great for busy weeknights, since you can just make this dish ahead of time, wrap it up and refrigerate it, then pop it in the oven when you’re ready to go. Just add your favorite toppings and garnish at the end and you’ll have a great meal with leftovers that are just as tasty as the night it was made!

Creamy Black Bean Enchiladas

Creamy Black Bean Enchiladas
These Creamy Black Bean Enchiladas are simple to make ahead so they're great for busy weeknights or entertaining guests.
Recipe type: Vegetarian
Cuisine: Mexican
  • 2 cans low sodium black beans, drained
  • 1 cup yellow sweet corn
  • 1 can Ro*Tel, drained
  • 2 limes
  • 3 cloves garlic, minced
  • 1.5 teaspoon ground cumin
  • 1 teaspoon red pepper flakes
  • 2 cups chile verde enchilada sauce
  • 4 ounces cream cheese
  • 20 corn tortillas
  • 1 cup Monterey Jack Cheese
  • 1 cup Sharp Cheddar Cheese
  • ¼ cup sliced olives
  • 1 green onion, chopped
  • ½ teaspoon chopped cilantro
  • 1 avocado, sliced
  1. Begin by roughly mashing up the first can of drained black beans.
  2. Add them to a large skillet, and add the corn, Ro*Tel, and other can of unmashed drained black beans.
  3. Simmer on low, heating the bean mixture with the juice from half a lime.
  4. Add the garlic, cumin, and red pepper flakes. Heat until garlic is fragrant, then add about 1 cup of sauce to bean mixture with the cream cheese. Simmer on low for about 5 minutes, stirring occasionally until cream cheese is softened and mixed well into the sauce.
  5. Preheat oven to 350 degrees as you assemble the enchiladas.
  6. Spray a large 12x9 baking dish with nonstick cooking spray, then set aside.
  7. Lightly warm the tortillas, just a few at a time.
  8. Add about 1 tablespoon of the bean mixture to the center of each tortilla, then sprinkle about 1 tablespoon of the combined cheese on top. Roll tortilla tightly, then place on sprayed baking pan with the seam side down.
  9. Continue to assemble enchiladas and place in baking sheet, then cover enchiladas with the remaining sauce, then sprinkle the remaining cheese on top.
  10. Cover with foil tightly, then bake for 20 minutes in preheated oven.
  11. Remove foil from top of enchiladas, add olives, green onions, and cilantro, then bake another 5-7 minutes until cheese is well melted and mixture is bubbling.
  12. Remove enchiladas and let cool at least 30 minutes. Cut and serve with avocado slices, with a few squeezes of lime and sour cream. Add a bit of hot sauce if you like.
  13. Enjoy!
Nutrition Information
Serving size: 20 enchiladas

This recipe for Creamy Black Bean Enchiladas is a guest post by food blogger, Dawn Harris from Mama Harris’ Kitchen. If you love this recipe and want to find more recipes from Dawn, be sure to visit her site. Enjoy!

Strawberry Lemonade Made with Fresh Strawberry Simple Syrup

Learn how to make the Best Strawberry Lemonade easily at home in about 15 minutes with this recipe that uses fresh homemade strawberry simple syrup instead of sugar.

Homeade Strawberry Lemonade

The weather is warming up, and the kids are getting super excited because school is almost out. Can you remember what it felt like to know you were about to be “free” for the summer? To know your immediate future held long sun-drenched days filled with swimming, family road trips, running amuck with your friends until dark, BBQs, and beach days? One thing that always brings me back to those days is Homemade Strawberry Lemonade!

Growing up, we didn’t have a refrigerator stocked with store-bought juices and sodas. We never had soda! Sugar cereals, short-shorts, and sodas were all no-no’s. Instead of store-bought juices or sodas, my mom always made homemade iced tea and in the summer…Lemonade!

Now that I’m a mom, Homemade Lemonade is something both of my kids ask for often and know how to make themselves, two facts that always bring a smile to my face. In trying to stay away from the pouches, boxes, and jugs of juice that flood today’s supermarkets, we have taken to making our own juices and fruit-infused waters.

The kids’ favorite homemade drink, of course, is the fruit-infused lemonades we often whip up together. What makes this Strawberry Lemonade Recipe different from some you will find on the internet is the fact that the lemonade is smooth, not lumpy due to a puree. The strawberry bits are strained out so the lemonade just holds the flavor, not the texture, of the strawberries.

Strawberry Lemonade, Blueberry Lemonade, or Raspberry Lemonade – whatever the flavor – they want it! The pluses to making your own fruit-infused lemonade at home? I know what all of the ingredients are (and can pronounce them), the kids get something they enjoy, and we usually make a pitcher-full as a family so it’s an activity we can eat…well in this case drink! The best part is the eager anticipation that fills my kids’ faces as they wait for it to be finished!

Transforming Homemade Lemonade into  a delicious Strawberry (or any berry) Lemonade is simple. The key is using simple syrups instead of sugar and chunks of fruit.  

Homemade Strawberry Simple Syrup

Simple syrup is created by combining equal parts water and sugar in a pot and heating the mixture until the sugar melts. When it comes to making a berry-flavored simple syrup, all it takes is sugar, water, and your berry of choice. The amount of sugar added depends on the sweetness of the berries you use.

How to Make Strawberry Lemonade

The difference in making lemonade, or any homemade juice, with a simple syrup versus just sugar is this…sugar never dissolves all the way and you use way more sugar than you actually need trying to get the level of sweetness you are looking for. Simple syrup easily mixes in and flavors the lemonade perfectly. The result is a naturally colorful, flavorful, thirst-quenching drink!

Play around with different simple syrups this summer and find out which is your family’s favorite. For the adults…simple syrups are a great addition to cocktails…BONUS!!!

5.0 from 3 reviews
Strawberry Lemonade Made With Fresh Strawberry Simple Syrup
This recipe for Strawberry Lemonade uses homemade Strawberry Simple Syrup instead of sugar and chunks of fruit for a better flavor and consistency.
Recipe type: Drinks
Serves: ½ Gallon
  • For the Lemonade:
  • 8 cups water
  • 1½ cups fresh squeezed lemon juice
  • 1½-2 cups Strawberry Simple Syrup
  • Sliced strawberries and lemons for garnish
  • Strawberry Simple Syrup Ingredients:
  • 1 pound strawberries, hulled and halved
  • 2 cups water
  • 2 cups sugar
  1. To make the Strawberry Lemonade:
  2. In a pitcher, combine water, lemon juice and Strawberry Simple Syrup, mix until combined.
  3. Add a few slices of lemon and a dozen strawberry halves to the pitcher for garnish the day you serve it.
  4. For extra pizzazz, increase the recipe by 25% and make trays of frozen ice cubes from the same recipe so that the Strawberry Lemonade doesn't get diluted on a hot day.
  5. Simple syrup sweetness will vary depending on the berry used as well as the particular sweetness of the batch of berries. If your syrup is too sweet, add some water. Too sour, add more sugar and heat until sugar dissolves. If you're using very sweet berries, reduce the sugar used by ½ cup.
  6. Tip: If making Lemonade, use unflavored simple syrup vs sugar. Rule of thumb 1 cup sugar to 1 cup water.
  7. To make the Strawberry Simple Syrup
  8. In a pot, combine sliced strawberries, water and sugar. Bring it to a boil.
  9. Allow it to continue to boil for 5 full minutes.
  10. Remove pot from the heat, carefully mash the berries with a potato masher, then allow the mixture to come to room temperature.
  11. Once cool, strain the syrup into a large mason jar, pressing down on the berries to get every bit of flavor out. Discard the berry mush. Store in an air-tight mason jar until ready to use.

This recipe for Strawberry Lemonade is a guest post by food blogger, Colleen Kennedy  from Souffle Bombay. If you love this recipe and want to see more recipes from Colleen, be sure to visit her site! Enjoy!