The Mediterranean diet is known for its emphasis on fresh, whole foods and healthy fats. With a focus on vegetables, fruits, whole grains, legumes, and seafood, it’s no wonder that this diet has been linked to numerous health benefits. Here are 7 delicious and healthy Mediterranean diet recipes to add to your meal rotation:
1. Greek Salad
Traditional Greek salad is a colorful and refreshing mix of chopped vegetables, feta cheese, and kalamata olives. It’s typically dressed with olive oil, lemon juice, and oregano, making it a flavorful and healthy side dish.
2. Grilled Fish with Lemon and Herbs
Grilled fish with lemon and herbs is a simple but flavorful main dish that’s perfect for a summer meal. Try grilling salmon or sea bass and topping it with a mix of fresh herbs like parsley, dill, and chives.
3. Chickpea and Spinach Stew
This hearty and nutritious stew is made with chickpeas, spinach, and a variety of flavorful spices like cumin, coriander, and paprika. It’s a great vegetarian option that’s packed with protein and fiber.
4. Whole Wheat Pasta with Roasted Vegetables
Whole wheat pasta with roasted vegetables is a filling and healthy meal that’s easy to make. Roast a mix of your favorite vegetables like zucchini, eggplant, and red peppers, and toss them with whole wheat pasta and a drizzle of olive oil.
5. Moroccan Chicken Tagine
This flavorful stew is made with chicken, chickpeas, and a variety of aromatic spices like cinnamon, turmeric, and cumin. It’s typically served with couscous or crusty bread, and is a great way to add some variety to your meal rotation.
6. Grilled Vegetable Skewers
Grilled vegetable skewers are a colorful and healthy side dish that’s perfect for summer barbecues. Try skewering a mix of vegetables like zucchini, bell peppers, and mushrooms, and brush them with a mix of olive oil, garlic, and herbs.
7. Tzatziki Dip
Tzatziki dip is a creamy and tangy dip made with Greek yogurt, cucumber, and garlic. It’s typically served with pita bread or vegetables and is a healthy and delicious snack option.