Ten Healthy Mediterranean Diet Recipes

Seaside restaurant in Greece photo via shutterstock.

The Mediterranean “diet” is 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 is also heart healthy. Below, 10 healthy recipes to 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 can’t find grouper, try any firm white fish such as cod. Not only is this recipe healthy, it’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. Don’t be afraid to use all of the garlic. Roasted garlic is sweet and slightly smoky and won’t scare your friends away.

5. Mediterranean Turkey Meatballs
via Eliza’s Edibles

This recipe uses lean ground turkey flavored with sun 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 can’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

Here’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 don’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. The searing and cooking of the salmon will only take about 10 minutes. If you grow basil 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 it’ll only take a few minutes to go from dark to burnt.