Ten Healthy Mediterranean Diet Recipes
This way of eating is consistently ranked one of the best 'diets' available.
TheÂ MediterraneanÂ “diet” isÂ really not a “diet” at all; it’s a healthy way of eating. People who live in Blue Zones, the world’s longest living people, have been eating this way for centuries. The Mediterranean diet is all about fruit, veggies, whole grains, beans, nuts, seafood, and healthy oils. The antioxidant-rich diet isÂ also heart healthy. Below, 10 healthy recipes toÂ try:
1. Gluten-Free Falafel with Yogurt-Dill Sauce
via Making Thyme for Health
Falafels are a staple street food in the Middle East, but this recipe infuses some Mediterranean flavors. Trying stuffing a pita with sprouts and tomato for a picnic sandwich or top a bed of greens and garnish with kalamata olives for a spin on a Greek salad.
2. Mediterranean Lamb & Couscous Stuffed Peppers
via Krafted Koch
Lamb and couscous may seem decadent, but the veggies outnumber the meat and starch. Eight ounces of meat for six pepper halves leaves lots of room to add your favorite vegetables. Try adding finely chopped carrot or squash.
3. Grouper with Tomato-Olive Sauce
via Mayo Clinic
Bring home the best of the Mediterranean with this family-friendly dish. If you canâ€™t find grouper, try any firm white fish such asÂ cod. Not only is this recipe healthy, itâ€™s a breeze to whip up, and only uses one pan. (Easy clean up!)
4. Mediterranean Eggplant and Chickpeas with Feta and Parsley
via Healthy Seasonal Recipes
This vegetarian meal is packed with flavor and protein. Eggplant is a good substitute for meat, and the chickpeas make the dish a substantial main course. Donâ€™t be afraid to useÂ all of the garlic. Roasted garlic is sweet and slightly smoky and wonâ€™t scare your friends away.
5. Mediterranean Turkey Meatballs
via Elizaâ€™s Edibles
This recipe uses lean ground turkey flavored with sunÂ dried tomatoes, red onion, and garlic. Try serving these as an appetizer with a yogurt or hummus.
6. Warm Mediterranean Buckwheat Salad
via The Porridge Pot
If you canâ€™t find buckwheat groats then substitute with bulgur, wheat berries, or even lentils. Try adding some mint as a garnish for a fresh finish.
7. Multigrain Flatbread with Olive Tapenade
via When I Ate
Making flatbread from scratch is easy and it helps to be able to control the quality of ingredients. This is a good option for a weekend party appetizer. Have everything made and assembled first, and then bake at the last minute to ensure guests get crisp bread and bubbly cheese.
8. Mediterranean Fish Soup
via Budget Pantry
Hereâ€™s a recipe for a cool summer night. Use grouper or cod for the fish. Note that capsicum (listed on the ingredients list) is a bell pepper. If you donâ€™t have a fish stock cube, you can use store bought stock and start with approximately 2 cups.
9. Seared Salmon with Toasted Almond Pesto
via Tori Avey
This meal should become a go to weeknight dinner. You can make the pesto ahead of time and store it in the fridge. TheÂ searing and cooking of the salmonÂ will only takeÂ about 10 minutes. If you growÂ basilÂ at home, this is a good opportunity to use it.
10. Mediterranean Chicken Kabobs
via Brunch Time Baker
Marinating chicken in yogurt infuses flavor, moisture, and will keep the chicken extremely tender. Try adding dill to the yogurt mixture for added Mediterranean flavor. You’ll need to watch the chicken carefully because the yogurt will cause the chicken to get very dark and itâ€™ll only take a few minutes to go from dark to burnt.
Source URL: http://www.bostonmagazine.com/health/blog/2014/05/30/ten-mediterranean-diet-recipes/