THE BEST MEDITERRANEAN DIET RECIPES

THE BEST MEDITERRANEAN DIET RECIPES

What are the best Mediterranean Diet recipes? There are many recipes and after living in Spain for over 10 years and traveling through the Mediterranean region and along its coasts, I can certainly say I’ve tried my share of Mediterranean Food. Since this site is dedicated to all things Mediterranean I decided to add an additional category dedicated specifically to the Mediterranean Diet. I’ll post a new recipe every week or two with some tips and directions for those interested in trying out something new.

(If you would like to find out more about the Mediterranean then check out our post on Mediterranean Lifestyle and Travel for helpful tips and ideas.)

WHAT IS THE MEDITERRANEAN DIET?

The Mediterranean Diet is a way of eating based on the traditional foods and cooking styles of countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and southern France. It’s not just a diet in the traditional sense but rather a lifestyle approach to food that emphasizes:

  1. Abundance of Plant Foods: Fruits, vegetables, whole grains, nuts, and seeds form the foundation of the Mediterranean diet. These foods are rich in vitamins, minerals, fiber, and antioxidants.
  2. Healthy Fats: Olive oil is a primary source of fat in the Mediterranean diet. It is high in monounsaturated fats, which are beneficial for heart health. Nuts, seeds, and fatty fish like salmon and sardines are also sources of healthy fats in this diet.
  3. Moderate Consumption of Dairy and Poultry: Dairy products like cheese and yogurt are consumed in moderation. Poultry, eggs, and lean meats are also included but in smaller portions and less frequently than plant-based foods.
  4. Regular Consumption of Fish and Seafood: Fish and other seafood are staples of the Mediterranean diet. They are rich in omega-3 fatty acids, which are important for heart and brain health.
  5. Limited Red Meat: Red meat is consumed sparingly in the Mediterranean diet, typically reserved for special occasions. Instead, the diet focuses on leaner protein sources like poultry and fish.
  6. Herbs and Spices: Fresh herbs and spices are a key ingredient in Mediterranean food and are used liberally to flavor dishes instead of salt. Common herbs include basil, oregano, parsley, and rosemary, while spices like garlic, cumin, and cinnamon are also popular.
  7. Wine in Moderation: Moderate consumption of red wine is often part of the Mediterranean diet, particularly when enjoyed with meals. However, it’s important to drink alcohol responsibly and in moderation.
  8. Physical Activity: In addition to dietary patterns, the Mediterranean lifestyle emphasizes regular physical activity, such as walking, gardening, and other forms of exercise.

Overall, the Mediterranean diet is known for its numerous health benefits, including reducing the risk of heart disease, promoting weight loss, improving brain health, and increasing longevity. It’s considered one of the healthiest diets in the world and has been extensively studied and recommended by health professionals.

Best Mediterranean Diet Recipes:

Best Mediterranean Diet Recipes and what is the Mediterranean Diet?

Grilled Mediterranean Chicken with Greek Salad

Ingredients

For the Chicken:
  • 4 boneless, skinless chicken breasts
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
Mediterranean Food - Greek Salad
For the Greek Salad:
  • 2 large tomatoes, diced
  • 1 cucumber, diced
  • 1/2 red onion, thinly sliced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley
  • 2 tablespoons olive oil
  • 1 tablespoon red wine vinegar
  • Salt and pepper to taste

Instructions

  1. Preheat your grill to medium-high heat.
  2. In a small bowl, mix together the olive oil, minced garlic, dried oregano, dried thyme, salt, and pepper. Coat the chicken breasts with this mixture, making sure they are evenly coated.
  3. Grill the chicken breasts for about 6-8 minutes per side, or until they are cooked through and no longer pink in the center. Make sure to turn them halfway through cooking.
  4. While the chicken is grilling, prepare the Greek salad. In a large bowl, combine the diced tomatoes, diced cucumber, sliced red onion, halved Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
  5. In a small bowl, whisk together the olive oil and red wine vinegar. Season with salt and pepper to taste.
  6. Pour the dressing over the Greek salad and toss until everything is well coated.
  7. Once the chicken is cooked, remove it from the grill and let it rest for a few minutes.
  8. Serve the grilled chicken alongside the Greek salad. Enjoy your delicious and nutritious Mediterranean meal!

This recipe is not only simple to make but also packed with the flavors and health benefits of Mediterranean cuisine. Enjoy!

Final Thoughts: Best Mediterranean Diet Recipes

The Mediterranean diet is truly the rock star in the world of diets! It’s packed with good nutritious Mediterranean food – fruits, veggies, whole grains, healthy fats, and lean proteins. The best part? It’s linked to lowering your chances of getting chronic diseases like heart disease, diabetes, and some types of cancer. All those antioxidants, vitamins, and minerals in Mediterranean foods are just what you need to keep your health game strong!

Plus, olive oil being the main fat source gives you those necessary monounsaturated fats, which are great for your heart and might even help with your cholesterol levels. Research also suggests that sticking to the Mediterranean diet can help keep your weight in check, boost your brain power, and even add a few more years to your life. Last year at 59 years old, I ran the Valencia Marathon and I know that part of this achievement is the result of an excellent diet and regular exercise. With its health benefits along with its tasty and diverse food options, it’s no wonder the Mediterranean diet is a hit for folks looking for a healthy yet enjoyable way to eat.

(For more recipes follow the following links: Greek Lemon Herb Chicken, Rosemary Roast Chicken, Delicious Pesto Dish, Lemon Garlic Pork Chops, Olive Oil Grilled Turkey)

Don’t Just Dream It! Do it!

How about experiencing the Mediterranean Diet first hand? Use the map below to inspire you and plan your next Mediterranean vacation right now!

Reg Auge

Reg holds an MBA, is a former Captain in the Canadian military and has worked as a consultant in industry for over 20 years. From his home in Spain, he has spent the last 10 years traveling throughout the Mediterranean, exploring the various countries and regions. He also regularly runs, windsurfs, and kite surfs, maintaining a healthy and active way of life. Captivated by this Mediterranean lifestyle, he began a Blog last year to inspire like-minded souls to learn about and discover this unique region for themselves.

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