Keara’s Dish – Mediterranean Power Bowl

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Hi everyone!

My name is Keara and I am a Dietitian ready to guide you on our delicious weekly recipe series. Each week I will provide you with a recipe that is not only tasty but also packed with nourishment, featuring seasonal picks from your local market.

I believe cooking should be fun, and not seen as a chore. I am all about making it enjoyable. Whether it is whipping up a comfort classic or diving into something fresh and innovative, I am here to show you that cooking can be both fun and rewarding. 

As someone who is always up for trying new recipes and experimenting in the kitchen, I can’t wait to share my favourite recipes with you. 

Stay tuned for your weekly recipes. Let’s cook something yummy together! 

– With Love,


To kick off this recipe series, we are going to start with one of my favourite dishes, a Mediterranean power bowl! The Mediterranean diet embodies a culinary tradition cherished by nations bordering the Mediterranean Sea such as Italy, Spain, Greece, France and Morocco. Some foods include vegetables, fruits, whole grains, legumes, nuts, olive oil, seeds, fish, and poultry. Consuming the Mediterranean diet offers a myriad of health benefits including:

    • Reducing the risk of developing heart disease and stroke
    • Lowers blood pressure and cholesterol levels
    • Improves blood sugar control in those with type 2 diabetes
    • May prevent or improve some symptoms of Alzheimer’s and dementia

    This nourishing bowl is packed with nutrients and wholesome ingredients. It features a healthy fat such as olive oil, a protein powerhouse like salmon or tuna, and a choice of whole grains rich in fibre such as quinoa, barley or brown rice, ensuring you stay satisfied. Additionally, the abundance of colourful vegetables in this dish contains many vitamins, minerals and antioxidants ensuring that you feel healthy and at your best. Among them are cucumbers, tomatoes, peppers, and olives. Let’s not overlook the delightful addition of green onions, fresh and in season for May, adding a subtle kick to this dish. 

    Original recipe can be found here.

    Mediterranean-Inspired Power Bowl

    Serves – 4
    Prep time: 15 minutes, + 15-45 minutes to cook quinoa/rice

    • Dressing:
      • Oil ⅓ cup (75 mL)
      • Fresh lemon juice 3 tablespoons (45 mL)
      • Dried oregano 1 teaspoon (5 mL)
      • Salt and fresh ground pepper ¼ teaspoon
      • Garlic, presed 1 clove
      • Power Bowl
        • 2 cups – Cooked quinoa or brown rice
        • 2 cups – Grape tomatoes, halved
        • 2 cups – English cucumber, chopped
        • 1 – Sweet yellow pepper, cut into bite-size pieces
        • 2 cans – Water-packed salmon, drained
        • 2 – Green onions, diced
        • 1/4 cup – Kalamata olives, halved and pitted
      • Pan-Fried Halloumi
        • 8 slices – Halloumi cheese
        • 1 Tbsp – Olive oil
        • 1 Tbsp – Honey
        • Pinch of chili flakes

      For an extra kick: add seasoning to halloumi cheese: olive oil, honey and chili flakes.

      You can also use green onion instead of red because green onions are in season.

      1. Pan-fried halloumi cheese (if using): Cut halloumi into 1 cm slices. Heat a non-stick pan on medium heat. Add slices of halloumi and cook for 1 to 2 minutes on each side until golden brown. If you don’t have a non-stick pan, use a little bit of oil to prevent sticking.
      2. Dressing: In a small bowl, whisk together oil, lemon juice, oregano, salt, pepper and garlic; set aside
      3. Power Bowl: Divide quinoa or rice, tomatoes, cucumber, yellow pepper, and salmon (or tuna) among 4 bowls. Top with cheese, onion, and olives. Drizzle with dressing.

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