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]]>Creamy Chicken and Zoodle Spaghetti
While the creamy pasta will be sure to satisfy your hunger, the succulent chicken breasts and sour cream dressing will leave you craving more. This dish is ideal if you’re looking to include more grains and protein in your diet.
Pork and Scallion Kebabs With Herbed Couscous
Aside from the juicy pork and scallion kebabs that are always fun to eat off the skewer, you’ll be treated to a scrumptious side of fresh feta, herbs, and couscous.
Roasted Mediterranean Shrimp Bowl
This is one for seafood lovers. Filled with shrimp, capers, garlic, tomatoes, and rice, this dish is bursting with a variety of flavors that are sure to never leave your palette bored.
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]]>Fortunately, with the Mediterranean diet, we don’t have to choose. Although this diet does typically include fish, in general, it’s very vegetable-forward, making it a natural fit for anyone looking to incorporate more plant-based meals into their diet. Here are some of our favorite dishes.
Greek Gemista
Gemista are roasted vegetables, most often tomatoes, peppers, and eggplant, traditionally stuffed with a mixture of herbed rice and ground beef. Mint and parsley lend a fresh flavor to this vegan version by 100 Kitchen Stories while potatoes thrown in the baking dish make it a satisfying, well-rounded meal.
Minimalist Baker Ultimate Mediterranean Bowl
This protein-packed bowl is not only delicious, but it’s also easy to throw together on busy nights and it can be ready in as little as 30 minutes if you prepare the falafel ahead of time or use a store-bought option. Parsley salad, kalamata olives, and tahini sauce provide the classic Mediterranean flavors we love, though there is also an option for a chili garlic sauce if you’re feeling adventurous.
Vegan Mushroom Shawarma
Mediterranean cookbook author Suzy Karadsheh knocks it out of the park with this vegan alternative to a classic dish. Portabella mushrooms substitute meat while spices like cumin and paprika remain true to the traditional preparation.
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]]>Greek Salad
This refreshing salad is a staple of the Mediterranean diet. It typically includes tomatoes, cucumbers, red onions, feta cheese, and olives, all dressed in olive oil and vinegar. It’s a perfect side dish or light meal.
@strangasgreekfood The traditional greek salad #greeksalad #greekfood #strangasgreekfood ♬ Greek Dancing – Paraskevas Grekis
Hummus
Hummus is a dip made from chickpeas, tahini, olive oil, lemon juice, and garlic. It’s high in protein and healthy fats, making it a great snack or addition to a meal.
@eatsbyramya Homemade Hummus without Oil #hummus #healthyrecipes #weightlossjourney #veganrecipes #chickpeas #mediterraneanrecipes #healthyfood ♬ original sound – EatsByRamya : Healthy Recipes
Grilled Fish
Fresh seafood is a staple of the Mediterranean diet. Grilling fish such as salmon, tuna, or sardines is a great way to enjoy their delicious flavor and get the benefits of omega-3 fatty acids.
Ratatouille
This vegetable stew is a popular dish in the Mediterranean region. It typically includes eggplant, zucchini, tomatoes, onions, and peppers, all simmered in olive oil and herbs.
@albert_cancook Today is my bday, and I wish you push like and + buttons. #ratatouille ♬ original sound – albert_cancook
Whole Grain Pasta
Pasta made from whole grains is a great source of fiber and nutrients. It can be enjoyed with a variety of Mediterranean-inspired sauces, such as tomato, olive oil, or pesto.
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]]>Serve this fennel and orange salad alongside grilled meats, other Mediterranean-inspired dishes, or simply with toasted sourdough to mop up those yummy juices.
(@etncooks)Ingredients:
- 1 large fennel bulb (or 2 smaller ones)
- 2 oranges
- 1/2 red onion
- 1/4 cup Kalamata olives
- 2 tablespoons olive oil
- 1/2 cup feta
- Sea salt and black pepper
Instructions:
- Clean and trim the fennel, reserving the frondy tops. Slice the fennel with a mandoline slicer or as finely as you can with a sharp knife.
- Peel the oranges thoroughly, discarding any white pith, and slice the flesh into thin rounds.
- Combine the fennel and orange on a platter, drizzling any orange juice left over on your cutting board over the top.
- Finely slice the onion and scatter over the salad, along with the Kalamata olives. Crumble the feta over the top. Toss gently to combine.
- Drizzle with olive oil and add a grind of sea salt and black pepper.
- Top the salad with finely chopped bright green fennel fronds.
- Enjoy!
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]]>Truth be told, most people do not follow through with whatever commitment was made at the stroke of midnight, with the majority of resolutions falling apart by the second Friday in January. Yet, the Mediterranean diet is more of a lifestyle, with around 20 countries along the Mediterranean basin eating this way.
The diet relies on fresh produce from the region, with a high intake of fruit and vegetables, whole grains, nuts, legumes, and olive oil. Proteins like fish, seafood, poultry, and eggs are consumed moderately, as are dairy products. Other ingredients, like refined carbohydrates and red meat are eaten very seldomly.
“People from many different cultures worldwide already embrace this way of eating. They simply use different varieties of produce, seafood, herbs, and spices. After all, what matters is that plenty of nutrient-rich foods are being consumed regularly. The Mediterranean diet focuses on quality rather than a single nutrient or food group,” explains U.S. News and World Report.
The Mediterranean diet is also known to possess a plethora of health benefits, reducing the risk of cardiovascular disease, diabetes, and cancer, and increasing longevity by up to 13 years.
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]]>Cauliflower With Tahini
Simply roast a head of cauliflower with butter until the cauliflower is soft, soft enough to break with a spoon. Once cooked, drizzle tahini all over. It is also common to add cilantro or mint for garnish.
Shakshuka
Shakshuka is a dish of poached eggs in a spicy tomato sauce, often served with pita or bread on the side. This Mediterranean dish is commonly eaten in Morocco, Tunisia, and Israel. Still, it has grown in popularity worldwide as an exotic breakfast option. All you need is onion, garlic, pepper, canned tomatoes, and eggs as your base. This dish is quick and easy to make, and you can add any additional toppings or veggies as you wish.
Hummus
While the western world often considers Hummus an appetizer or side dish, it is common in Arab countries to have this as a main dish. In Arabic counties, as well as Israel, it is common to get Hummus with different toppings such as minced meat, chickpeas, mushrooms, and more. This thick and warm dish will fill you up more than you think.
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]]>Moussaka
The Italians have lasagna, but the Greeks have moussaka. Arguably healthier, moussaka follows a similar pattern in that it is layered, but it uses sliced eggplant instead of pasta.
Fasolada
Legumes are a big part of the Mediterranean diet and Greeks consider this soup to be their National dish (sorry to those who guessed Greek salad). Made with white beans, crushed tomatoes, carrots, onion, parsley, celery, and bay leaf, it is hearty and healthy.
Yemista
Yemista translates from Greek as “filled with” and that is exactly what you do for this dish. Made with bell peppers or tomatoes, the veggies are hollowed and stuffed with herbed rice, minced meat, or a combination, and then baked in the oven.
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]]>Turn to Plant-Based Foods
The first and most important step towards eating more like people in the Mediterranean is to incorporate more plant-based foods into your diet. For example, try to eat a small salad with every meal and make a meatless meal every other day.
Use Olive Oil
Avoid using vegetable oil or butter and switch to olive oil because it’s super healthy and great for making salads, fish, salad dressings, dips, and more.
Cut Down on Sugar
Mediterranean diet is rich in fresh produce like fruits and vegetables, and very low in sugar. That’s why it’s best to avoid sugary drinks or high-sugar desserts and enjoy more fresh fruit instead.
Don’t Avoid Fats
There’s a common nutrition myth that all fats are unhealthy and can make us fat, but that’s simply not true. Olive oil, eggs, avocado, and fatty fish are all high-fat foods, but also staples in the Mediterranean diet so don’t feel guilty for eating them.
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]]>Buy Seasonal Produce
Plan your meals around whatever fruits and vegetables are in season. This is the best way to get fresh produce without spending lots of money.
Go for Beans and Legumes
Expensive fish doesn’t always have to be part of a Mediterranean diet. Beans and legumes are a cheap alternative that are rich in protein.
Grow Herbs
Start growing your own herbs, so next time you need a sprig of rosemary, parsley, or thyme, you don’t need to buy a whole bunch worth.
Buy Canned and Frozen Food
Canned food or frozen vegetables add tons of nutrients and fiber to meals and they’re extremely cost-effective when you can’t find vegetables in season. Canned salmon or tuna is a great way to add protein to your salads without having to spend lots of money.
Use Leftovers
Use leftover chicken or fish from dinner in your soups or salads for lunch the next day. This way nothing goes to waste, saving you money in the long run.
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]]>Check out these essential elements that will help you follow the Mediterranean Diet and keep you healthy.
Olive Oil
Olive oil might be the key to the Mediterranean Diet. Instead of using unhealthier fat options for cooking like butter, adherents to this diet use olive oil for nearly every meal, a consistent source of heart-healthy fats and antioxidants that are very beneficial to human health.
Fresh Fruits and Vegetables
Another key to the Mediterranean Diet is the consumption of fresh fruits and vegetables. Countries like Italy, Greece, and Spain are known for their production of these food items, and the widespread availability of these healthy diet staples allows people to eat well on a consistent basis.
More Fish, Less Meat
The Mediterranean Sea provides plenty of healthy seafood options for the residents of this area, making it a crucial part of following their diet. Instead of consuming large quantities of fatty and unhealthy animal proteins like red meat, it’s important to incorporate more fish into your diet to stick to this plan.
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