Inspired by what people in Spain, Italy and Greece eat, the Mediterranean Diet took off in the 1960s. Regarded as one of the healthiest diets in the world, including that it could help one lose weight, it has surged in popularity in recent years. With a foundation of fruits, vegetables, herbs, whole grains, nuts and beans, meals are made around these ingredients. Red meat is only eaten on occasion, while eggs, dairy and poultry are eaten in moderation. Interested in this heart-healthy diet? Check out these healthy recipes that you can easily make when you are on the Mediterranean Diet. They are packed with color, flavor and nutrients.
Packed with fresh flavor and herbs, this salad makes for a satisfying lunch or side dish. Garlic lemon dressing tops it all off and adds a harmony that ties the whole thing together. If you want to add even more veggies, go ahead. This salad was meant to be filling. Chickpeas add a punch of protein and you will not even miss the red meat.
Recipe 2: Mediterranean Orzo Salad
Yes, you can still have cheese and pasta! When you get a craving, whip up this feta-cheese topped pasta salad. To make it feel a little less like a ‘cheat’ meal, serve with a vegetable salad topped with olive oil or veggie sticks.
Recipe 3: Mediterranean Chicken Wraps
Whole wheat wraps? Check. Greek yogurt? Check. Chicken? Check. Add in some olives, tomato, Greek yogurt and spices and you have got yourself a filling lunch in just 15 minutes. Nice! For more moisture, add a layer of hummus to the wrap.
Recipe 4: Spinach and Goat Cheese Egg Muffins
Protein-rich eggs, nutrient-loaded veggies and tasty feta, these egg muffins clock in at under 700 calories each. When served with a side of fruit and a refreshing glass of water, it makes for a perfect breakfast before a workout or busy work day.
Recipe 5: Oven-Baked Green Falafels
Green peas, kale and broccoli make these green hued balls of chickpeas. Baked in the oven, they are much healthier than fried versions. Serve with any charcoal cooked flatbread, we recommend pita or lavash bread. Now you have a use for that can of chickpeas in the back of your cupboard, so get cooking!
Recipe 6: Blueberry-and-Mixed Nut Parfait
Ideal for those who are seeking an alternative to the endless veggies in the morning, this refreshing and protein-packed parfait adds a creamy and fruity element to your day. Top with your favorite nuts, and possibly jam, and then dig in.
These comforting pizzas have a mushroom crust rather than bread. An easy arugula salad takes away any anxiety about what to serve it with. Love mushrooms? Keep the recipe as-is. Not the biggest fan? Top with a bit more cheese.
Recipe 8: Broiled Salmon with Herb Mustard Glaze
Served with asparagus and potatoes, this salmon will get even the most passionate fish haters on board as it does not have a typical ‘fishy’ taste. Squeeze more lemon on top for additional flavor.
Recipe 9: Cauliflower Salad with Tahini Dressing
Low-carb riced cauliflower meets flavorful herbs. The result? An easy salad with all the flavors of Greece. Topped with pistachios, the exotic flavors lead to a great ‘mouthfeel.’
Recipe 10: Mediterranean Sweet and Sour Chicken
A delectable flavor and a sweet, sticky sauce make this a winner, even with the kids. Served with brown rice and lightly cooked peppers and mushrooms cooked in olive oil, this is family dinner night with an upgrade.
Try these Mediterranean Diet recipes the next time you could use some fresh and innovative dishes. Trust you, you will not be disappointed. Happy eating!