Mediterranean Salmon Bowl
Pan-seared salmon over lemony quinoa with cucumber, cherry tomatoes, olives and a garlicky yogurt drizzle. A full serving of oily fish and five vegetables…
12 June 2026
Evidence-based nutrition, in plain English — every entry sourced from clinical research.
Every entry in this collection — sourced, checked and written to be read.
Pan-seared salmon over lemony quinoa with cucumber, cherry tomatoes, olives and a garlicky yogurt drizzle. A full serving of oily fish and five vegetables…
Rolled oats soaked overnight with chia, milk and yogurt, topped with a cup of blueberries and toasted almonds. Twelve grams of fiber before 9…
Whole grain toast rubbed with garlic and tomato, topped with sardines, lemon and parsley. The cheapest omega-3-and-calcium lunch in this encyclopedia.
Spiced black beans and edamame in warm corn tortillas with cabbage slaw and lime crema. Fifteen grams of fiber per serving.
Roasted beetroot with bitter leaves, toasted walnuts and feta, dressed in olive oil and balsamic. Dietary nitrates meet omega-3 ALA.
The cornerstone fat of the Mediterranean diet. In the landmark PREDIMED trial, a diet anchored by extra virgin olive oil cut major cardiovascular events…
High-cocoa chocolate is genuinely rich in minerals and flavanols linked to blood pressure and cognition — in modest portions, it earns its place in…
A Mediterranean diet supplemented with extra virgin olive oil or nuts reduced major cardiovascular events by about 30% versus a low-fat control diet.
A diet rich in fruits, vegetables and low-fat dairy lowered systolic blood pressure by 5.5 mmHg versus a typical American diet — comparable to single-drug therapy.
Each 8 g/day increase in dietary fiber was associated with a 5–27% reduction in deaths from heart disease, stroke, type 2 diabetes and colorectal cancer.