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Ten Tips for Getting More Plant-Based Foods in Your Mediterranean Diet

The biggest concept behind a Mediterranean-style diet is adding more plant-based foods, such as fruits, vegetables, herbs, legumes, and even whole grains, to every meal. Fruits and vegetables are the main [more…]

Part of the Series: Companion Content from the E-Book Mediterranean Diet In A Day For Dummies

Delicious Mediterranean-style Breakfast Choices

No matter how hectic your schedule may be, try never to skip breakfast. Instead, figure out the night before what you plan to make, and do some prep work if necessary to make sure you have time to cook [more…]

Part of the Series: Companion Content from the E-Book Mediterranean Diet In A Day For Dummies

How to Cook with Oils on the Mediterranean Diet

Part of the Mediterranean lifestyle is using healthy, monounsaturated fats, such as olive oil, in place of butter or other fats. Oils are beneficial for cooking because they allow you to cook food at a [more…]

The Health Benefits of Mediterranean Herbs and Spices

You may have thought that the oregano and basil in your spaghetti sauce just provided a distinct Italian or Mediterranean flavor, but those little herbs are plants, which means they have all sorts of health [more…]

How to Store Fresh and Bottled Herbs for the Mediterranean Diet

To get the true flavors of Mediterranean cuisine, you'll use lots of herbs. However, herbs are delicate, so you want to make sure you store them properly to retain their best taste and their nutrient value [more…]

Include Whole Grains in the Mediterranean Diet

Incorporating whole grains into your Mediterranean Diet's daily meal plans provides a great source of complex carbohydrates, fiber, vitamins, and minerals; it also adds flavor and texture to your meals [more…]

Beans and Lentils as Part of the Mediterranean Diet

Beans and lentils are a big part of Mediterranean eating and provide great health benefits because they’re packed with fiber, B vitamins, protein, and phytochemicals. They’re also economical and can create [more…]

Cook Meat the Healthy Mediterranean Way

You can look to the Mediterranean diet for healthy ways to cook meats. Although the types of meats you eat on a regular basis are important, the way you cook them is equally important. If you deep-fry [more…]

Mediterranean Recipes Greek, Moroccan, and Spanish Sauces

You may associate sauces with Italian cooking, but many other regions along the Mediterranean also have some classics of their own. You’d be hard-pressed to find a Greek meal without yogurt sauce nearby [more…]

A Mediterranean Meal Makeover: Steak and Potatoes

Here, you take a classic steak and potatoes meal and make it over using the principles of the Mediterranean diet. Everyone loves a good makeover story! Small changes can be very powerful, and you don’t [more…]

Mediterranean Recipes: Classic Italian Sauces

Nothing speaks to the term sauces like Italian cooking, and the Mediterranean diet contains a lot of Italian dishes. Italians use sauces in much of their cooking, from pasta to meat dishes. With Italian [more…]

Mediterranean Recipes: Béchamel, Pesto, and Gremolata

Adding sauces enhances your Mediterranean dishes by bringing out amazing flavors and incorporating healthy nutrients from fresh vegetables, herbs, spices, cheese, and yogurt. Following are a few Italian [more…]

Mediterranean Diet Recipes: Vegetable-Laden Salads

Using salads as a regular part of your Mediterranean diet is a great, easy way to add a variety of healthful, nutrient-rich ingredients. For example, cooking broccoli as a side is a wonderful choice, but [more…]

Mediterranean Diet Recipe: Eggplant and Tomato Stacks with Pesto

If you’re beginning to get excited at the sound of a fresh, ripe tomato or eggplant adorning your plate, the Mediterranean spirit is beginning to build within you. [more…]

Mediterranean Diet Recipes: Fruit Salads

Fruit grows in abundance in the Mediterranean, and people who live along the Mediterranean coast eat more fruits in general than Americans do, which contributes to the Mediterranean’s higher levels of [more…]

Mediterranean Diet Recipes: Entree Salads

Although the entree salad is more popular in the United States and Canada, you can still create a Mediterranean–inspired meal by combining fresh produce with protein sources like salmon or chicken. Entree [more…]

Mediterranean Diet Recipes: Appetizers with Cheese

Folks in the Mediterranean often serve cheese simply with crackers and bread, but you can also find it with more-detailed appetizer recipes. The United States and Canada don’t use as wide a variety of [more…]

Mediterranean Diet Recipes: Vegetable Soups

Soups and stews speak to the flavor of the Mediterranean. Vegetable soups are a great way to get a variety of vegetables into your diet each day. Remember, the more vegetables you eat, the more disease-fighting [more…]

Mediterranean Diet Recipes: Soups with Beans, Lentils, and Meats

Mediterranean peasants originally created soups as a way to put together a meal from the scraps of food they had on hand. Adding beans, lentils, and meats to your soups creates a heartier soup that can [more…]

Mediterranean Diet Recipes: Hearty Stews

Stews are a great one-pot meal. From Morocco to Italy, you can find some amazing new stews to bring to the family table. Even though they often take a while to cook, they’re usually very simple to prepare [more…]

Mediterranean Diet Recipes: Fall Vegetable Side Dishes

Fresh vegetables are one of the main reasons that the Mediterranean diet is so healthy. Although the fall isn’t as big a veggie season as summer, you can find several choices, including broccoli, cauliflower [more…]

Mediterranean Diet Recipes: Winter Vegetable Side Dishes

Potatoes, broccoli, and cauliflower are great winter choices for Mediterranean diet side dishes. The winter months, December through February, are often the time when you’re less active, which makes it [more…]

Mediterranean Diet Recipes: Spring Vegetable Side Dishes

Springtime in the Mediterranean (March through May) brings warm weather and new crops such as brightly colored, pencil-thin asparagus; dark leafy greens; and artichokes. Nothing is quite like seeing these [more…]

Mediterranean Diet Recipes: Summer Vegetable Side Dishes

Enjoying summer’s bounty is what living the Mediterranean lifestyle means. Fresh tomatoes, green beans, eggplant, and cucumbers are in full bloom and, as the recipes here demonstrate, you can be prepare [more…]

Mediterranean Diet Recipes: Rice and Couscous Dishes

Popular grains used in the Mediterranean include rice; wheat products such as bulgur wheat and couscous; and polenta, which is made from cornmeal. Rice and couscous are always great staples to have on [more…]


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