The Mediterranean Diet: A Healthiest Way of Eating
Why the Mediterranean Diet is One of the Healthiest Diets
The Mediterranean diet is one of the healthiest ways of eating because its recipes are rich in leafy greens and non-starchy vegetables like eggplants and artichokes — among many other Mediterranean diet foods. The meals are bursting with flavor thanks to herbs and spices, along with generous helpings of olive oil, whole grains, high-quality poultry, and just a little red meat — it even includes wine!
Mediterranean Diet: A Lifestyle That’s Easy to Stick To
Following a Mediterranean diet meal plan (or a green Mediterranean diet) is truly a lifestyle, and it’s one that’s easy to stick to. You’ll enjoy the benefits of fresh foods, heart-healthy fats, and mood-boosting ingredients that are staples of this diet.
Mediterranean Diet Recipes: Perfect for Vegetarians and Meat Lovers Alike
If you’ve been looking for inspiration, you have to try these Mediterranean diet recipes. Thanks to the focus on vegetables, many of them are perfect for vegetarians and meat lovers alike. You’re guaranteed to find a new favorite among these Mediterranean diet recipes!
Mediterranean Diet Recipes: Top Picks
1. Garlic Aioli
Garlic aioli is a healthy condiment that can be whipped up in just 10 minutes and is packed with Mediterranean ingredients. This recipe uses basil leaves, cloves, Himalayan salt, avocado oil, extra virgin olive oil, eggs, and lemon juice. It’s perfect as a dip or sauce for your next healthy sandwich.
2. Olive Tapenade
Olives are a staple in Mediterranean diet recipes, and olive tapenade may be the most famous. This recipe features black and green olives, capers, sun-dried tomatoes, and a host of herbs like sea salt, pepper, garlic, onion powder, oregano, basil, and parsley. Enjoy it with crackers, bread, or as a condiment on a sandwich.
3. Mediterranean Grilled Lamb Chops
Lamb is a staple in Mediterranean countries like Greece and Turkey. This recipe combines lamb with avocado oil, lemon juice, garlic, thyme, rosemary, basil, nutmeg, cinnamon, and coriander. The result is a delectable dish bursting with flavor.
4. Mediterranean Chicken
This classic Mediterranean chicken recipe stars free-range chicken, ghee instead of butter, goat cheese, tomato slices, and spices that give it a Mediterranean feel.
5. Garlic Lamb Roast
For a hearty, healthy dish, try this garlic lamb roast. Spiced with cloves, sea salt, black pepper, and rosemary, and paired with chopped carrots, onions, and butternut squash, this slow-cooked meal is filling yet light.
6. Tzatziki Sauce
This famous Greek and Turkish sauce is a quick and easy five-minute recipe. It combines Greek yogurt, cucumber, olive oil, lemon, dill, cloves, and sea salt. Serve it as a dip or sauce for falafel or any other Mediterranean dish.
7. Greek Chicken Souvlaki
Greek chicken souvlaki is a quick 40-minute meal that combines chicken with avocado oil, white wine, lemon, onion, garlic powder, oregano, and basil. It’s a delicious and speedy dish perfect for any meal.
8. Tuscan White Bean Soup
This Italian soup is loaded with fiber and protein from white cannellini beans. It’s packed with veggies like onion, carrots, celery, garlic, zucchini, and kale, and you can crumble goat cheese on top for added flavor.
9. Greek Avgolemono Soup
This Greek classic combines bone broth, sprouted brown rice, eggs, lemon, butter, and paprika. Topped with green onions, it transports your tastebuds straight to Greece.
10. Romesco Sauce
Originating from the Catalonia region of Spain, this sauce combines roasted red peppers, almonds, fire-roasted tomatoes, parsley, harissa paste, garlic, and olive oil. It’s quick to make and adds flavor to any seafood dish.
11. Harissa
This spicy North African condiment is made from dried peppers, garlic, coriander, fennel, allspice, and nutmeg. It’s perfect for adding heat to any dish, especially shakshuka.
12. Easy Chicken Cacciatore
This Italian dish combines chicken, tomatoes, mushrooms, red wine, onions, garlic, coconut oil, and Italian seasoning. It’s a quick meal ready in less than 30 minutes!
13. Shakshuka
A North African favorite, shakshuka is a versatile dish that can be eaten for breakfast, lunch, or dinner. It features avocado oil, harissa, tomato paste, red peppers, garlic, and eggs. Optional ingredients include yogurt, sauerkraut, and basil.
14. Classic Hummus
Hummus is a globally beloved Mediterranean dip made from chickpeas, garlic, tahini, lemon juice, olive oil, sea salt, and paprika. It’s perfect as a dip, spread, or sauce.
15. Tahini
This simple sesame paste requires just two ingredients: sesame seeds and olive oil. It’s perfect as a condiment or as a base for dressings and dips.
16. Egg Tahini Salad
This mayo-free egg salad features mixed greens, sun-dried tomatoes, green onions, and a dressing made from tahini, apple cider vinegar, and dijon mustard.
17. Falafel
This classic vegetarian dish is made from a blend of chickpeas, black-eyed peas, flour, and a variety of spices. Fry it in avocado oil for a healthier version of this street food favorite.
18. Cauliflower Tabbouleh Salad
This Middle Eastern salad replaces traditional bulgur wheat with cauliflower, making it easier on the gut. It features lemon juice, olive oil, green onions, tomatoes, and parsley.
19. Roasted Fennel Bulb with Pecorino Romano and Pistachios
This Mediterranean dish combines fennel bulbs with pistachios, fresh mint, butter, cheese, lemon, salt, and pepper. It’s a simple yet flavorful dish ready in 30–40 minutes.
20. Curried Cauliflower Soup
This hearty and healthy soup combines curry powder and cauliflower with leeks, kohlrabi, chicken broth, turmeric, ginger, cayenne, lemon, garlic, and coconut milk. It’s a filling soup ready in just 40 minutes.