Mediterranean Diet Recipes

This new health trend promotes health and longevity by eating a diet inspired by Mediterranean cuisine.

  • Herb-Infused Olive Oils: Greek
    Photo: Jennifer Davick; Styling: Linda Hirst

    Mediterranean Diet Health Benefits

    Recent research suggests that people following a Mediterranean-style diet have a lower risk of heart disease, cancer, and health problems. Unlike other diets, which may lack in nutrients, this one provides heart-healthy doses of protein, vegetables, whole grains, and even a little bit of red wine too!   Foods to eat include fish, shellfish, olive oil, fruits, vegetables, beans, nuts, seeds, whole grains, and herbs. Eggs, dairy, red wine, and poultry are also recommended, but in smaller amounts. These recipes, mixed in with an active lifestyle, are the perfect way to start off a Mediterranean diet.

     

  • Whole-Wheat Pasta with Edamame, Arugula, and Herbs
    Photo: John Autry; Styling: Mindi Shapiro

    Whole-Wheat Pasta with Edamame, Arugula, and Herbs

    Soybeans, fresh vegetables, olive oil, and fresh herbs make this salad an excellent choice.
  • White Bean Dip with Rosemary Olive Oil
    Lisa Romerein

    White Bean Dip with Rosemary Olive Oil

    Rosemary oil adds rich flavor and color to this earthy appetizer dip. If you are short on time, top instead with kosher salt and olive oil.

  • Tilapia Piccata
    Photo: Alexandra Grablewski; Styling: Gerri Williams

    Tilapia Piccata

    Tilapia Piccata is a spin on the traditional Italian dish of veal or chicken piccata. Flaky tiliapia and tangy capers with fresh lemon juice and white wine deliver exceptional flavor to this classic dish. Feel free to substitute most any flaky white fish for the tilapia, if desired.

     

  • Curried Chickpea Stew with Brown Rice Pilaf
    Photo: John Autry; Styling: Cindy Barr

    Curried Chickpea Stew with Brown Rice Pilaf

    This dish includes protein-packed chickpeas, whole-grain rice, and lots of fresh veggies and spices to lend flavor.
  • Broiled Tilapia Gyros
    Photo: John Autry; Styling: Mindi Shapiro Levine

    Broiled Tilapia Gyros

    This spin on a Greek classic uses broiled tilapia to lighten things up, along with fresh veggies and a Greek yogurt sauce.
  • Mesclun with Berries and Sweet Spiced Almonds
    Photo: Becky Luigart-Stayner; Styling: Cindy Barr, Hayden Patton

    Mesclun with Berries and Sweet Spiced Almonds

    Raspberries add bright color and several good-for-you nutrients like fiber, antioxidants, and vitamin C. Almonds are a good source of vitamin E and monounsaturated fats. Chives, members of the onion family, add phenols and flavonoids.

  • Olive Oil-Poached Mahimahi with Mediterranean Tomato Sauce

    Olive Oil-Poached Mahimahi with Mediterranean Tomato Sauce

    Tomatoes, olive oil, and rosemary are the perfect combo to spice up this tender white fish.
  • Blood Orange Sangría
    Becky Luigart-Stayner

    Blood Orange Sangría

    Any good-quality, fruity red wine works well in this cold sipper; a combination of pinot noir and Beaujolais is particularly good.
  • Whole-grain Penne with Walnuts, Caramelized Onions, and Ricotta Salata
    Iain Bagwell

    Whole-grain Penne with Walnuts, Caramelized Onions, and Ricotta Salata

    The combination of flavors here plays up the nutty flavor of whole-grain penne.
  • Pasta with Tuna and Black Olive Vinaigrette
    Photo: John Kernick

    Pasta with Tuna and Black Olive Vinaigrette

    Olive oil, capers, garlic, and fresh lemon juice make this pasta dish a Mediterranean-inspired favorite. Top with tuna for a complete meal.
  • Hummus-Veggie Sandwich on Whole Grain
    Photo: Becky Luigart-Stayner; Styling: Lydia Degaris-Pursell

    Hummus-Veggie Sandwich on Whole Grain

    Hummus, veggies, and a hint of garlice and lemon are a sandwich lover's dream. Hummus-Veggie Sandwich on Whole Grain is hearty and satisfying, and a cool break during a day on the beach.

  • Shrimp, Lemon, and Spinach Whole-grain Pasta Salad
    Iain Bagwell

    Shrimp, Lemon, and Spinach Whole-grain Pasta Salad

    We lightened up this pasta salad by replacing the usual mayonnaise dressing with Greek-style low-fat yogurt, which has been strained so that it's thick and rich-tasting. Prep and Cook Time: 35 minutes.

  • Olive-Almond Green Beans
    Photo: Johnny Autry/Randy Mayor; Styling: Cindy Barr/Lindsey Lower

    Olive-Almond Green Beans

    Move over plain green beans for a side serving of Olive-Almond Green Beans. The kalamata olives give these beans its saltiness, toasted almonds a bit of crunch, and a touch of citrus thanks to lemon rind.

  • Broiled Salmon with Lemon and Olive Oil

    Broiled Salmon with Lemon and Olive Oil

    This dish is a highly nutritious choice that has a wonderful citrus flavor from the lemon. Monounsaturated fat from olive oil, Omega-3 fatty acids from salmon, and fiber from brown rice make for a heart-healthy recipe.

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