Monday , October 18 2021

23 Mediterranean Diet Recipes for Beginners


So, are you thinking of trying the Mediterranean diet? First of all, great choice. Without strict rules on cutting macronutrients, but an emphasis on eating more healthy foods for the heart, this particular diet is one of the most sustainable. But our favorite part about it is that the kind of ingredients it prioritizes allows for a seriously good diet. With a rich tahini sauce, fruity olive oil, whole-grain walnuts, lots of fish and eggs, and tons of fresh herbs and spices, all grabbing two thumbs up, imagine the meals you can make.

But if you still do not know where to start or are simply overwhelmed by the options, here are 23 of our choices for the best – and simplest – Mediterranean diet recipes. Short of flying to that sunny shore, creating these dishes at home is the best way to start your new and improved lifestyle.


With bright red and green vegetables scattered throughout their egg mass, this fry is as beautiful as it is healthy. Fresh oregano leaves and crumbled feta cheese add a touch of flavor with a creamy consistency, making it a perfect hot meal to start the day.

Honor the emphasis of the Mediterranean diet on vegetable-based food with this vegan breakfast rich in protein and packed with products. It's full of vegetables, but tahine and nutritional yeast are the real heroes to add a ton of rich flavor to crumbled tofu.

Oats at night is all the rage, but even veteran nutrition nuts may be pleasantly surprised by this unique, Mediterranean-inspired blend. With ricotta cheese, blood oranges, pistachios and lavender honey (if you can find it), is a bowl of fruit that is creamy enough to make you enjoy the oats again.

You do not have to settle for simple scrambled eggs when you are on the Mediterranean diet. The eggs beaten in this recipe are mixed in a mixture of caramelized onions, tomatoes and many herbs. Add feta if you wish, but it is equally tasty if you choose not to consume dairy.

Extra virgin olive oil may sound like an unusual ingredient for granola, but do not beat until you try it. It's a seriously good addition to honey and orange zest, and you're still getting enough crunchy, crunchy stuff from the almonds and roasted oats.

With bulgur, lots of parsley and a sauce of olive oil and lemon, this is pretty much its typical tabule. But adding eggs gives you a much needed protein that makes everything tastier. Poaching will require five extra minutes, but when you have egg yolk to dip your slices of pita, you will be grateful that you took advantage of that time.

Take a break for the peanut paste and spread your toast with a layer of ricotta beaten with lemon and honey. Lemon tart and spicy flavor liven up the whole recipe, while figs and pistachios cut on top have the perfect sweet and salty combination.

Sweet potatoes replace white with a healthy hash and although you will not find bacon in the mix, you will not even notice it is missing. This blogger changes things by adding green olives and mozzarella balls, and we can not forget the succulent pomegranate seeds that make the dish totally unique.

Salads and Sides

The Mediterranean diet has nothing against carbohydrates alone (you can eat noodles), but for the times you want to cut, opt for this salad of grains. Cauliflower was sprayed and microwaved until tender, then threw with a lot of other vegetables and a ridiculously easy dressing. You will feel like you are eating rice, but it is actually veggies.

With chunks of toasted pita, chopped vegetables, fresh herbs and an olive oil sauce and olive oil infusion, this traditional Lebanese bread salad is the ideal light lunch. Need some extra protein? Add the chickpeas, feta cheese or grilled chicken for more filling.

Chickpea usually get attention when we think of Mediterranean food (hello, falafel and hummus), but do not forget, there are many other legumes that are worth incorporating into your meals. This salad mixes cooked fresh, protein-filled fava beans with homemade croutons flavored with olive oil and many Kalamata olives for a salad without lettuce that you will eat in the fork.

The Mediterranean diet does not have much room for mayonnaise, but if it's a creamy carrot salad you're looking for, this is a complete delivery. Tahini and Greek yogurt sauce offer much more healthy fat and protein than mayonnaise, while feta and parsley enhance the Mediterranean vibe.

Chickpea is good for more than just hummus, staff! Combine them in a pan with cardamom, cumin and a few flakes of red pepper, and they become spicy, crunchy and totally addictive. Throw them into salads or eat them on their own as a delicious side or snack.

You can always find hummus in the shop, but a compulsory dive that is not so readily available in the supermarket is the traditional Syrian and Walnut peppers. While usually there is a piece of bread mixed in the texture mix, this recipe chooses oat flakes. But on the other hand, it keeps the flavors seasoned with cumin and classic garlic.

You are struck by an intense craving for French fries, but you are really trying to get rid of the whole problem. Make those potatoes baked in the oven instead. Covered in olive oil, garlic powder and a bit of lemon juice, then toasted, they have the crunchy sides and the buttery interior that resemble the thick slices. We are sure that they will get to the place.

Lunch and dinner

The chickpea replaces the chicken, and once again the tahine replaces the creamy sauce with a totally vegan recipe in the salad. And as we are going to the Mediterranean, it is stored in pockets of pita rather than sliced ​​bread along with basil, cherry tomatoes and olives.

If it is healthy for the heart and the Mediterranean diet is approved, this thin salmon will definitely be cut. The fish itself is an omega-3 fatty acid plant, but if that is not enough, the olive oil coating and the pitted olive olive garnish ensure your system works as a well-oiled machine.

With the area of ​​the Mediterranean, including Italy, how could the cuisine not be super worthy of drooling? And while cheesy pizzas and rich pastas are more famous, this risotto reflects the region's pride in fresh produce. It is loaded with all kinds of vegetables in a tomato-based broth that does not involve any type of milk.

The Mediterranean diet is not huge on red meat, so these turkey burgers are a great way to satisfy a craving for hamburger. Seasoned with oregano and parsley, they are especially tasty with a juicy drizzle of Greek yogurt tzatziki – much better than plain ketchup and mustard.

Although harissa is a spice paste from North Africa, it often appears in Mediterranean cuisine, probably because of the geographical proximity of the regions. Whatever the reason, we are grateful that it makes this mass possible.

With oregano, basil, parsley, olives and feta, this orzo is practically a hall of fame for the biggest stars of Mediterranean cuisine. Fresh ingredients give orzo and whole-wheat chicken flavor, and if the taste alone does not provide enough incentive to do so, perhaps being ready in less than 30 minutes!

You can even give tacos the Mediterranean diet treatment by stuffing crunchy tortilla shells with ingredients like olives, feta, hummus and greek sauce. Not just a nice change to the typical Taco Tuesday, but the non-cook method makes it even easier to prepare a quick bite.

Fried rice is not just a plate of Chinese food. This recipe takes a more Mediterranean route, using cumin and sumac, a common lemon dressing in the region's cuisine, to season the meat, eggs and grains. It is a balanced and nutritious meal, all ready in a pan and 30 minutes.

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