Mediterranean Protein Salad

With the new year bringing a fresh opportunity to prioritize your health and wellness, this vibrant, phytonutrient-rich salad is the perfect place to start. Designed to help you truly “eat the rainbow,” it delivers an impressive 20 grams of protein in just ⅓ cup while balancing healthy fats, complex carbohydrates, and protein to keep you full and satisfied. Tomatoes provide antioxidants like lycopene to support heart health, while cucumbers offer hydration and digestive support. Red onion adds powerful sulfur-containing compounds for immune health, and avocado contributes fiber and heart-healthy monounsaturated fats. Fresh lemon brings a boost of vitamin C to aid absorption and detox pathways. Extra-virgin olive oil supplies anti-inflammatory polyphenols while also aiding the body in absorption of all the beneficial nutrients, and feta adds calcium, protein, and gut-friendly probiotic benefits. Simple to prepare and incredibly versatile, this salad is perfect to keep in the fridge and reach for throughout the week as an easy, nourishing side to any meal.

For the rice base in this recipe, I love using the brand Kaizen. It offers 85% fewer carbs per serving than traditional rice while delivering a solid protein boost and an impressive 25 times more fiber. It’s also certified gluten-free and just as importantly, it actually tastes great. Finding simple, “hidden” ways to add more natural protein and fiber into your meals can help you feel fuller for longer, support balanced blood sugar, and reduce energy crashes and cravings that often lead to mindless snacking throughout the day. You can purchase Kaizen either off their direct website or I have also been able to order it directly off Amazon!

Whenever possible, I encourage choosing organic produce. Organic foods are grown without the use of synthetic pesticides, herbicides, and chemical fertilizers, which means less exposure to compounds that can contribute to inflammation, disrupt hormones, and place extra stress on the body’s detoxification pathways. Reducing this chemical burden can be especially supportive for gut health, immune function, and overall metabolic balance.

That said, organic options aren’t always accessible or affordable .. and that’s okay! If you’re purchasing conventional produce, it’s important to wash it thoroughly. I recommend using a pure, unscented Castile soap, such as Dr. Bronner’s. Simply add about ¼ tablespoon to a bowl or sink filled with water and gently wash your produce. This helps remove dirt, pesticide residues, and protective wax coatings, making your fruits and vegetables cleaner and safer to enjoy.

So let's get into the recipe!

What you'll need:

1 package of kaizen rice

1 english cucumber

1/2 red onion

1 package of cherry tomatoes

--> I like to get the package that has multiple different color tomatoes to add to the color variety and gives maximum phytonutrients

1/2 c. Feta cheese

1/2 lemon

1/3 c. garlic expressions dressing

salt and pepper to taste

How to Prepare:

1. Wash all produce thoroughly and set aside.

2. Prepare the Kaizen rice according to the package instructions. This recipe uses the entire bag of rice. You can cook the rice in water, or for extra flavor and added gut-health benefits, I prefer cooking mine in bone broth.

3. Once cooked, drain the rice and transfer it to a large mixing bowl.

4. While the rice is still warm, add the feta cheese. This allows it to soften slightly and incorporate more evenly throughout the rice.

5. Prepare your vegetables:

   • Dice the red onion.

   • Cut the tomatoes in halves or quarters, depending on your preferred bite size.

   • Slice the cucumber in half lengthwise, then halve again to create bite-sized pieces.

6. Add all the prepared produce to the bowl with the rice and gently mix until well combined.

7. Juice half a lemon over the salad.

8. Add the Garlic Expressions dressing and mix until everything is evenly coated.

9. Season with salt and pepper to taste.

10. Enjoy!

    
    

This recipe makes approximately 4–6 servings. I like to portion ⅓–½ cup of the salad into airtight containers for an easy grab-and-go option throughout the week. If you make this recipe, I’d love to hear how you enjoyed it!