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Tour the Mediterranean

Based on the traditional foods of the countries that border the Mediterranean Sea, the centuries-old Mediterranean diet focuses on eating more fruits and vegetables, less meat, and fewer processed foods. Eating like those who live in the Mediterranean region has been shown to promote health and decrease risk of many chronic diseases. And it’s not only healthy, it’s delicious, easy and satisfying. In fact, U.S. News & World Report called the Mediterranean Diet the ‘Best Overall and Easiest to Follow’ diet in 2019. Check out this descriptive handout to learn more.


Brown Rice Salad

Med instead of Meds (Eat Smart, Move More North Carolina)

This recipe can be made literally hundreds of ways. Add one or two vegetables, one or two fruits, a grain, a bean, and a citrus vinaigrette dressing. Serve it as a side dish or on top of a mixed green salad.



1 avocado, cubed

2 cups cooked brown rice, chilled

1 orange, cut in small pieces

1 can black beans, rinsed and drained

1 green onion, thinly sliced

2–3 tablespoons (tbsp) herb (parsley, mint, cilantro, basil) (optional)


Juice from 1 lime or lemon (approximately 2 tbsp)

2 tbsp olive oil

Salt and pepper to taste


  1. Combine avocado, brown rice, orange pieces, black beans, and onion in a large bowl.
  2. Combine juice, olive oil and salt and pepper in a small bowl. Whisk to combine.
  3. Pour dressing over salad and stir to coat.
  4. Add herbs into large bowl with other ingredients and stir to combine.
  5. Can be kept refrigerated for several days.

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