I have been giving the Mediterranean Diet a go for the past month. Although, it is more of a way of eating than a typical “diet”. It’s not something you just try for a few months, like many of the popular fad diets you come across that peak and fade. This is simply eating more like the people in that part of the world eat. Fresh vegetables, fresh fruit, seafood, grains and meats in moderation.
When I started the Mediterranean Diet, I opted to take it slowly, incorporating at least one meal of that type per day. I also decided to scour the internet and gather a bunch of recipes. My list keeps growing and I am making at least 5 new recipes per week.
I have enjoyed following the recipes and using fresh ingredients. If I am being honest, I have never been one to cook with fresh herbs; this is totally new to me. And I LOVE it!!
You might be asking…what is the Mediterranean Diet anyway?
The Mediterranean diet is a diet inspired by the eating habits of people who live near the Mediterranean Sea. When initially formulated in the 1960s, it drew on the cuisines of Greece, Turkey, Italy, and Spain. In decades since, it has also incorporated other Mediterranean cuisines, such as those in the Levant and North Africa. Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted. (1)
focus foods for the mediterranean way of eating
Here are some basic Mediterranean diet items to add to your shopping list:
- Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini
- Frozen veggies: peas, carrots, broccoli, mixed vegetables
- Tubers: potatoes
- Fruits: apples, bananas, grapes, melons, pears
- Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
- Legumes: lentils, chickpeas, black beans, kidney beans
- Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
- Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
- Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano
- Seafood: salmon, mackerel, trout, shrimp
- Dairy products: milk
- Poultry: chicken, duck, turkey
- Eggs: chicken, duck eggs
- Healthy fats: extra virgin olive oil (evoo), avocados
That’s it in a nutshell. Here are 5 of my favorite recipes that I have tried so far.
ZUCCHINI BOATS
Here are the ingredients that you will need for this recipe.
- 3 Zucchini, medium to large-ish
- 2tbsp Extra Virgin Olive Oil (evoo)
- 1lb Ground turkey sausage
- 1tsp pink himalayan sea salt
- ½ tsp black pepper
- ½ cup choppedYellow onion
- 4 cloves Garlic
- 2tbsp Ground oregano
- 1 cup bread crumbs, divided
- 1 Egg, whisked
- Kalamata olives (optional)
- Sundried Tomato Pesto 1tbsp or Sundried Tomatoes ½ cup
- ½ cup chipped Fresh basil
- ¼ cup Pine nuts
- ¼ cup grated Parmesan cheese
Preheat the oven to 375
Prep the zucchini. Cut the Zucchini in half lengthwise. Use a spoon to gently remove the pulp and set aside for the stuffing.
Make the stuffing. In a large skillet, heat the oil over medium-high heat. Add the ground turkey sausage and cook for 5 minutes, stirring and breaking it up into smaller pieces. Add the onion and garlic and season with the oregano, kosher salt and freshly ground black pepper. Add the reserved chopped zucchini pulp and cook until the onion softens and the turkey is no longer pink.
Add the egg and bread crumb binder. Remove the pan from the heat and stir in the whisked egg, bread crumbs, olives, sun dried tomatoes, 3/4 of the basil, pine nuts, and half of the Parmesan cheese. Toss and mix well.
Fill the boats & cook. Spoon the stuffing into the zucchini boats and place in a 9 X 12 baking dish or baking sheet. Sprinkle them with the remaining Parmesan cheese. Cover tightly with foil and bake for 30 minutes. Uncover and bake for 10-15 more minutes or until the zucchini are fork tender. Serve hot topped with the remaining basil and more Parmesan cheese if desired.
MARGHERITA PIZZA
Here are the ingredients that you will need for this recipe.
- Whole Wheat Pizza Crust or WW Pita
- Rao’s Tomato Basil Sauce- ½ cup
- Mozzarella Cheese- grated ½ to ¾ cup or sliced.
- Basil- about 10-12 leaves
- Roma or similar sized tomatoes- 3-4 sliced.
- Dash of Italian Seasoning
Preheat oven to 425 (put pizza stone in oven if you have one)
Layout a large sheet of parchment paper on a flat surface to prepare the pizza.
Cover the crust with Rao’s sauce and spread to ½ inch from the edge of the crust.
Distribute the cheese either using sliced cheese placed strategically or shredded cheese sprinkled evenly over the crust.
Top with remaining ingredients place sliced roma tomatoes on top of the cheese followed by basil leaves (either whole or chopped). Add a dash or two of Italian seasoning.
Cook use the parchment paper to transfer the pizza to your oven. Bake for 10-12 minutes or until it begins to brown around the edges and appears to be done. (if you use a pita adjust the ingredients as needed. I like to make my individual pita size pizza in the air fryer)
CHICKEN & COUSCOUS SOUP
Here are the ingredients that you will need for this recipe.
- 1 tbsp of evoo
- 1 tbsp Ginger, grated or 1tsp ground
- 6 cloves of garlic, minced
- 1 yellow onion, diced
- 2 large carrots, thinly sliced
- 2 celery stalks, chopped
- 1tbsp Turmeric, grated or 1tsp ground
- 6 cups of low sodium chicken broth (or more if needed)
- 1lb boneless chicken breast or thighs
- 1tsp Rosemary, chopped
- 1tsp thyme, chopped
- ½ tsp Pink Himalayan sea salt
- ½ tsp ground black pepper
- 1 cup Pearl or Israeli Couscous
- Spinach, fresh (as much or as little as you want)
Heat Pot with evoo. Once oil is hot, add in garlic, onion, carrots and celery; cook for a few minutes until onion becomes translucent.
Add other ingredients Next add in grated ginger and grated turmeric. Saute for 30 seconds to let the spices cook a bit, then add in chicken broth, chicken breast, rosemary, thyme, salt and pepper.
Boil Soup stir in couscous. Make sure the chicken is covered by broth.
Reduce heat to medium low and simmer uncovered for 20-25 minutes or until chicken is fully cooked.
Remove chicken once chicken is cooked, remove and transfer to a cutting board to shred with two forks. Add chicken back to the pot then stir in spinach. If you find that you don’t have enough broth, feel free to add in another cup. Let soup continue to cook until the spinach has wilted.
CORN SALAD
Here are the ingredients that you will need for this recipe.
- 3 tbsp evoo
- 1 tbsp juice from 1 lemon (optional)
- 4 ears cooked sweet corn, husks removed or frozen corn in the off season
- 2 pounds ripe tomatoes (see note), cut into bite-size chunks or cherry tomatoes, halved
- 1 cucumber, chopped
- 1/4 cup roughly chopped fresh mint leaves or basil or both
- 8 ounces feta cheese, crumbled
- Pink Himalayan salt and freshly ground black pepper
Make dressing Combine olive oil and lemon juice in a small bowl and whisk to combine. Set aside. (This can be made with or without dressing. Sometimes, I just spray some olive oil before I toss)
Combine ingredients Add corn, tomatoes, cucumber, mint, and feta cheese to the bowl. Whisk the dressing and add it to the bowl. Season with salt and pepper and gently fold with clean hands until all the ingredients are incorporated and coated in the dressing. Serve immediately.
ZUCCHINI, SPINACH & FETA CASSEROLE
Here are the ingredients that you will need for this recipe.
- 2 tbsp evoo
- 3 cups baby spinach
- 2 zucchini small, diced small
- 2 yellow squash small, diced small
- 1/4 cup feta cheese crumbles
- 1/4 cup parmesan cheese, grated
- 1/4 cup whole-wheat panko breadcrumbs
- 2 egg whites
- 1/2 teaspoon kosher salt
- 2 tsp garlic powder
- ½ tsp ground black pepper
- 1 tsp dried basil leaves
- 1 small onion (optional)
Prep preheat oven to 400 and spray 9×13 casserole dish with evoo
Heat evoo in a large skillet once hot, add the spinach, zucchini, and yellow squash (and onion). Cook, about 5 minutes, until the spinach is wilted and squash is soft. Drain off any excess liquid and place in a large mixing bowl.
Add the remaining ingredients to mixing bowl with the spinach mix. Combine well and spread the mixture in an even layer in the prepared casserole dish. Bake for 30 to 40 minutes or until golden brown on top. Let cool slightly before serving.
So put all of those processed and convenience foods to the side for a couple of weeks. I guarantee when you start eating this way, you won’t want to go back to the typical American way of eating. I definitely spend more time in the kitchen than I used to and as a working mom that required some adjustments; and it’s all been totally worth it!
