Our Favorite Mediterranean Diet Recipes

Inspired by the healthy eating habits of people living in the Mediterranean (countries including Italy, France, Greece, and Spain), this diet has been linked with good health. It’s generally high in fruits and veggies, nuts, beans, grains, fish, unsaturated fats like olive oil, and more.

What is the Mediterranean Diet?

To classify as a Mediterranean diet, an eating pattern should include:

• Low to moderate amounts of dairy products, eggs, fish, and poultry
• Lots of fruits and vegetables
• Whole grains, potatoes, beans, nuts, and seeds
• Olive oil as the primary fat source

By eating whole, single-ingredient foods, you’ll be on a great path to good health. This healthy diet routinely comes out on top of the US News and World Report annual ranking of best diets. But what exactly makes it so healthy?

Health Benefits of the Mediterranean Diet

According to Harvard’s T.H. Chan School of Public Health, “research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss.”

Because this diet focuses heavily on unsaturated fats and limits saturated fats, it can help promote heart health. The monounsaturated fat that is plentiful in olive oil can help lower overall cholesterol levels and specifically the “bad” cholesterol levels. These monounsaturated fats can also be found in nuts and seeds like almonds, sunflower seeds, cashews, and more.

Seafood, specifically fatty fish, are rich in omega-3 fatty acids (polyunsaturated fats) that help to fight inflammation throughout the body. On top of that, these fatty acids even help to lower the risk of stroke and heart failure, as well as reduce blood clotting.

Foods of the Mediterranean Diet

Looking to start eating Mediterranean? Try incorporating some of these foods into your diet:

VEGGIES:

• Tomatoes
• Kale
• Spinach
• Broccoli
• Carrots
• Brussels sprouts
• Cucumbers
• Onions

HERBS AND SPICES:

• Garlic
• Pepper
• Basil
• Mint
• Cinnamon

FRUITS:

• Strawberries
• Bananas
• Apples
• Peaches
• Figs
• Grapes
• Dates

NUTS AND SEEDS:

• Almonds
• Pumpkin seeds
• Cashews
• Walnuts
• Sunflower seeds

SEAFOOD:

• Salmon
• Sardines
• Tuna
• Mussels
• Oysters
• Clams
• Trout
• Shrimp

Our favorite recipes

Now that you know some of the best ingredients for a Mediterranean diet, here are five of our favorite recipes to get you started on your Mediterranean food journey:

Turkey Gyro Bowl

With our ground turkey gyro, roasted za’atar-seasoned cauliflower, housemade lemon hummus, roasted zucchini, and pickled red onions, this dish brings you a high protein, high fiber taste of the mediterranean.

Blackened Shrimp with Quinoa Grits

Our creamy, dreamy quinoa grits are unlike anything you’ve ever tasted, and they pair perfectly with Cajun-roasted shrimp, cheese, and bacon crumbles.

Garlic Parmesan-Crusted Salmon with Risotto

Fresh salmon is coated in parmesan cheese, garlic, and extra virgin olive oil, then roasted to flaky perfection. Paired with our creamy risotto!

Grilled Salmon (protein)

This grilled salmon is simply-seasoned with sea salt and black pepper for light but satisfying versatility.  Pair it with any of our sides or add it to a salad!

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