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Mediterranean-Style Braised Chicken Thighs

Chicken thighs have a sweet meaty taste that goes well with a variety of herbs and spices. The combination of tomatoes and olives that you add to the chicken thighs in this recipe suggests a Mediterranean [more…]

Baba Ghanoush (Eggplant Dip)

The grill’s unique ability to impart rich, smoky flavor gives this Middle Eastern eggplant dip, baba ghanoush, its very special taste. Baba ghanoush makes a tasty appetizer, served with grilled pita bread [more…]

Tzatziki Sauce

Tzatziki sauce, a yogurt-based Mediterranean specialty, has a thick consistency and is intensely garlicky. Don’t make your tzatziki sauce fat-free because it will get watery after standing for a few minutes [more…]

Greek Meatballs with Lemon Sauce

A rich lemon sauce accents these boiled meatballs, which are scented with a classic Greek combination of onion and mint. The meatballs emit a flavor while they cook, which converts the water in the pan [more…]

Indian Rice with Ginger, Walnuts, and Raisins

This exotic-tasting rice, which includes traditionally Indian seasonings, goes well with steak or poultry. The walnuts and raisins in this Indian rice gives the dish extra dimension. [more…]

Following the Eating Principles of the Mediterranean Diet

The Mediterranean diet includes some modern eating principles inspired by traditional diet patterns of certain Mediterranean regions around the 1960s. Following these Mediterranean diet principles may [more…]

Using Mediterranean Portion Sizes in Your Diet

Eating appropriate portion sizes is essential when incorporating the Mediterranean diet into your daily life. Use these Mediterranean portion size estimates to help you make healthy choices and truly eat [more…]

Stocking Your Kitchen with Mediterranean Diet Staples

Keeping your kitchen stocked with staple Mediterranean ingredients helps you adhere to the Mediterranean diet lifestyle. When you can easily make food in your own kitchen, you're less likely to fall off [more…]

Mediterranean Diet Recipe: Vegetable Omelet

Eggs are eaten often in the Mediterranean and are a great breakfast choice because they’re a wonderful source of protein and offer other healthy vitamins and minerals. Although they’re high in cholesterol [more…]

Mediterranean Diet Recipe: Zucchini and Goat Cheese Frittata

People of the Mediterranean often use egg scrambles and frittatas as a way to use up leftovers, which is a great idea. Not only does it save you money by not wasting food, but it’s also a great way to [more…]

Mediterranean Diet Recipe: Lemon Scones

Breakfast in the Mediterranean is usually simple fare, like Greek yogurt. You may be used to seeing pancakes and scones as breakfast options, but note that this recipe makes 12 servings at only 175 calories [more…]

Mediterranean Diet Recipe: Savory Fava Beans with Warm Pita Bread

You can find many specialties that are unique to the region served as breakfast in the Mediterranean. Greek yogurt bowls, farina, and beans may be a little different than the cuisine you're used to eating [more…]

Mediterranean Diet Recipe: Mediterranean Lentil Salad

Lentils are small, round legumes that make a healthy choice for any meal. An excellent way to add plant-based protein to your Mediterranean Diet meals, they’re also a great source of fiber, vitamins, and [more…]

Mediterranean Diet Recipe: Vegetarian Lasagne

Pasta can be part of your Mediterranean meal in myriad ways, from a small side dish of orzo to a large entree such as vegetable-filled lasagne.

No-boil lasagna noodles are precooked and then dried, making [more…]

Mediterranean Diet Recipes: Pizza Dough and Margherita Pizza

Making your own pizza like the people in the Mediterranean do has never been easier and more fun. Although pizza is loved throughout many countries, it’s one of those food items that can become very unhealthy [more…]

Mediterranean Diet Recipe: Mussels with Tomatoes and Basil

Coastal living brings a rich variety of delicious, fresh seafood. The people who live on the Mediterranean coast utilize all the food bounties that nature has provided them, so you see no shortage of fish [more…]

Mediterranean Diet Recipe: Stuffed Grape Leaves (Dolmas)

When you think of the Mediterranean, a few classics, such as stuffed grape leaves and hummus, probably come to mind. These kinds of dishes are common throughout parts of the region at family gatherings [more…]

Mediterranean Diet Recipe: Italian Bruschetta

In many Mediterranean regions, the general rule is to serve a hot appetizer before a light meal and a cold appetizer prior to a heavy meal. This strategy is a great health tip; avoiding eating heavy foods [more…]

Mediterranean Diet Recipe: Rice Pudding

People of the Mediterranean are masters at creating amazing desserts, many of which take painstaking hours to prepare. But your busy life may not allow you to spend that much time toiling in the kitchen [more…]

Mediterranean Diet Recipe: Panna Cotta

Using fruit in desserts (from cakes to cookies) is common practice in the Mediterranean. Adding fruit to Panna Cotta is a classic dessert choice. Actually, fruit itself is often a simple dessert, which [more…]

Mediterranean Diet Recipe: Mediterranean Egg Scramble

The Mediterranean Diet includes a lot of eggs and egg dishes. frittatas and scrambles are a great way to get a lot of healthy vegetables and lower fat cheeses like goat, feta, and ricotta into your everyday [more…]

Mediterranean Diet Recipe: Grilled Chicken and Roasted Pepper Panini

Different styles of sandwiches are popular in many countries, especially on the Mediterranean coast, as a quick, casual food. Pairing bread with a variety of meats, cheeses, and vegetables makes using [more…]

What to Eat for Breakfast on the Mediterranean Diet

You may be surprised to hear that a typical Mediterranean breakfast is on the light side. Although people in the Mediterranean region don’t skip breakfast outright [more…]

Lunch or Dinner Entrees on the Mediterranean Diet

Eating a plant-based diet is one of the fundamentals of Mediterranean cuisine and one of the major reasons for the health benefits found in the Mediterranean diet. Many regions in the Mediterranean enjoy [more…]

Appetizer and Dessert Recipes for a Mediterranean Diet

The Mediterranean Diet is full of flavor and variety. Like any lifestyle, you need to be able to make Mediterranean menu choices that include more than a salad and entree. You have a lot of choices for [more…]


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