Mediterranean Salad

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Are you looking for an easy to prepare, full of flavor salad that is hearty enough for the main meal and flexible enough to serve as a side? Then you will LOVE this fresh Mediterranean salad that is vegan and Blue Zones compliant.

My younger daughter Adriel shared this delicious salad with me. The original recipe contains feta cheese and mint. I adapted it slightly to make it vegan and substituted one of my favorite herbs, fresh dill, for the mint.

Try it and let me know if you enjoy this good-for-you Mediterranean salad as well.

Mediterranean Salad title

Mediterranean Salad

I’ve lived a plant based lifestyle for eight years. That change in diet made an incredible impact on my health and life.

A couple of years ago, I discovered the Blue Zones, areas around the world where people live the longest. It has been a natural progression to combine the two to create a 100% plant based Blue Zones lifestyle that seems to suit me the best. I frequently use my Blue Zones Cookbook to prepare delicious, hearty meals. And when a recipe comes to my attention that fits my parameters, I’m happy to include it too.

You can learn more about the Blue Zones HERE and about the beginning of my plant based lifestyle in this POST. Read on for the easy to make recipe for Mediterranean Salad.

Mediterranean Salad delicious

Mediterranean Salad

Fresh, plant based, Blue Zones inspired salad.
5 from 1 vote
Prep Time 30 minutes
Total Time 30 minutes
Course Salad
Cuisine Mediterranean
Servings 8



  • 1/4 cup extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 lemon, juiced
  • 2 garlic cloves, minced


  • 1 15 oz cab chickpeas, drained
  • 1 15 oz can white beans, drained navy, great northern or cannellini
  • 1/4 cup kalamata olives, halved use pitted olives
  • 1/3 cup roasted red peppers, drained and chopped
  • 1/2 small red onion, diced
  • 1 cup cherry tomatoes, halved or quartered
  • 1 green bell pepper, diced
  • 1 small English cucumber, chopped
  • 4 green onions, chopped
  • 1 handful fresh parsley, chopped
  • 1 handful fresh dill, chopped



  • Combine ingredients in a shaker jar or small bowl. Shake or whisk until ingredients are combined. Set aside


  • Combine all ingredients in a large bowl. Pour dressing over salad and mix gently. Store in refrigerator. Makes approximately 8 servings.
Keyword Blue Zones, Mediterranean, Salad, Vegan


Mediterranean Salad Tips

This recipe is so easy and also very adaptable.

I use a small mason jar with a lid to mix the ingredients for the dressing. After shaking the jar well, I set the dressing aside or pop it into the refrigerator.

To make quick work of chopping and dicing veggies, I use a mini food chopper for the green pepper, red onion and English cucumber. And I’ve found a pair of kitchen scissors works well for snipping fresh herbs and the green onion tops.

Use your favorite type of white beans. I’ve tried the recipe with cannellini beans and navy beans.

Kalamata olives are Greek olives. Buy them pitted and then simply slice in two. If you really like Greek olives, add more. Roasted red peppers are found in the pickles section at the grocery store. I drain and chop with a knife. And I slice the cherry tomatoes with a serrated knife, cutting them in half or quarters.

I love the fresh parsley and dill! Add your own favorite herb such as mint or oregano. If you like a hint of spiciness, add crushed red peppers to the dressing.

Mediterranean Salad bowl
All of the Mediterranean salad ingredients, prior to add the dressing.

Enjoying Mediterranean Salad

This salad easily makes a main dish meal with the beans providing protein. Add sourdough bread if desired. And the salad makes an excellent side dish. I included it with a baked sweet potato and quinoa last night for a delicious dinner.

This is one of those salads that tastes even better the next day, after all of the flavors have combined. I love it so much that I typically buy enough ingredients to make it twice in the same week.

Do you enjoy Mediterranean food? Try this tasty salad and let me know what you think!

Mediterranean Salad with Sweet Potato
Mediterranean salad with quinoa and baked sweet potato.


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Health Benefits of Humming

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The topic for this blog post came about through a series of synchronicities.

After picking up my teenage granddaughter Aubrey from school one afternoon, she commented that I always hum in the car. She is right. I typically hum, almost under my breath, whenever I’m driving or riding in the car. Aubrey said she liked that I did. It is a comforting sound and something she has heard me do all of her life.

I thought more about my humming the next day and remembered that I hummed to my children when they were babies and to my grandchildren, to help them fall asleep. I didn’t hum a song. Instead the hum was very low, more of a vibration than a musical sound. And anytime I am alone, I softly hum a song or create my own.

That afternoon, I saw a tweet from a friend of mine on Twitter, now called X. He shared that he also hums and explained that there are actually good reasons to. That led me to do research which resulted this post.

I was surprised by what I discovered. You might be too.

Here are the very real health benefits of humming.Health Benefits of Humming title

The Practice of Humming

When scientists explored the science behind sound healing, they discovered that conscious, self created sounds, such as humming, can literally rearrange molecular structure and bring healing to the body.

This phenomenon is called the humming effect and these are the benefits.

Humming Calms the Nervous System

Humming creates a vibration within the body that in turn triggers positive shifts. One of the most important effects is the stimulation of the vagus nerve which governs the body’s parasympathetic rest and digest states, lowers anxiety and causes the release of powerful relaxation hormones and endorphins.

A stimulated vagus nerve helps us to regulate emotions, ease stress and better handle bouts of depression or anxiety.

Humming also moves you out of “fight or flight” mode and into relaxation.

Humming Boosts Cardiovascular Health

When we hum, the level of nitric oxide in our nasal passages increases greatly. Nitric oxide naturally relaxes constricted blood vessels, lowering stress on the heart and vascular system and reducing blood pressure.

Blood vessels that are more open better deliver oxygen and nutrient rich blood to the body’s organs and tissues which reduces inflammation and supports healing.

Higher levels of nitric oxide also to clear up and prevent sinus infections. My friend on Twitter claims this happened for him.

Nitric oxide also relaxes the muscles in the lungs and widens airways, making breathing easier. And because nitric oxide has anti-inflammatory, antimicrobial and antifungal properties, it boosts the immune system.

Humming Relieves Pain

Authors Jonathan and Andi Goldman, who co-wrote the book The Humming Effect, suggest that humming can help reduce pain, especially when the sound is consciously directed toward the part of the body experiencing discomfort.

Remember that Frequency + Intention = Healing.

For example, if your elbow hurts, visualize your elbow surrounded by a bright, white light as you hum.

To feel better overall, visualize the body’s cells being charged with healing energy as you hum.

Humming Helps You Fall Asleep

Humming causes the body to release the hormone melatonin, which regulates sleep in the body. Right before bedtime, prepare for sleep by softly humming.

This fact both surprised and delighted me. The low humming I instinctively did as I cradled a baby against my chest always soothed them into sleep.

Health Benefits of Humming better sleep
Health benefits of humming – helps you fall asleep

Humming Detoxifies the Body

By allowing greater flow in the lymphatic system, humming helps to cleanse and detoxify the body. A strong lymphatic system helps to defend against infections.

Humming Grounds You

Humming is similar to meditation in that it grounds the body. It also roots the voice in the diaphragm, creating a pathway for expressing yourself authentically.

For grounding, sit comfortably in a chair and allow the vibrational sound to rise and ebb naturally. Allow the humming to take you out of your head and into your body, into yourself.

How to Bring Daily Humming into Your Life

Humming is easy. Anyone can do it. We often hum subconsciously as we work or drive.

For the purpose of healing, consciously hum.

Bring air in through the nose and then hum in the back of the throat as you slowly exhale. The vibration should be low and deep enough to reach the chest. Place your hand on your chest and make sure you can feel the vibration there as you hum. If you can, you are creating the most benefits.

Hum for at least five to ten minutes, two to four times a day.

You can sit quietly and hum, as part of a meditation practice. Or hum while you walk outdoors, do housework, rock a child to sleep or my favorite, while you drive.

Are You a Hummer?

Knowing now the benefits of humming, I am much more intentional about it. It’s become a part of my daily practices for improved health and wellbeing.

Are you a hummer like me? Did you know that you can create greater health with your humming?

Health Benefits of Humming driving
Health benefits of humming – hum while driving or riding in the car


Journey With Healthy Me is a participant in the Amazon Services LLC Associates Program. This affiliate program provides a means for sites to earn advertising fees by advertising and linking to, all at no extra cost to you.

I am not a medical practitioner. I study health and wellness related topics and share experiences from my own personal healing journey.