30 Mediterranean Recipes to Transport You Anytime (2024)

FAQs

What is the most popular Mediterranean dish? ›

There are always Mediterranean food classics like shawarma, falafel, tomato cucumber salad that goes with everything, and the simple but delicious Greek salad, but there are also many brand-new recipes with exciting modern twists that have quickly become some of the most loved recipes on the site.

The Mediterranean diet focuses on fresh vegetables, whole grains, olive oil, fish, beans, and eggs. A chicken wrap with apples and nuts is a filling Mediterranean-inspired lunch. Almond-stuffed dates are a sweet and crunchy way to get protein and fiber.

Fresh tomatoes, olives, fish, lemon, feta, mint, za'atar, and more make their way into delectable dishes like stuffed grape leaves, moussaka, shish kebabs, and fattoush salad. Discover traditional Mediterranean food and riffs on the region's classic flavors with this collection of Mediterranean recipes.

Key ingredients

Essid identifies the "trinity" of basic ingredients of traditional Mediterranean cuisine as the olive, wheat, and the grape, yielding oil, bread, and wine respectively. The archaeologist Colin Renfrew calls this the "Mediterranean triad".

Oats are a whole grain, which is encouraged on the Mediterranean diet. Low or moderate amounts of cheese, such as brie, feta, ricotta, and Parmigiano Reggiano (Parmesan), are also allowed. All types of fresh fruits, including bananas, are a go on the diet.

A typical breakfast on the Mediterranean diet includes fruits and/or vegetables, a good source of protein, and healthy fats. Don't wait until dinnertime to catch up on your healthy fruits and veggies. Instead, the Mediterranean diet incorporates fresh produce in meals and snacks throughout the day.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

What is the fastest way to lose weight on the Mediterranean diet? ›

Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

Frying and the Mediterranean Diet

Fried food does play a role in the traditional Greek diet, but not that much. The most common foods that were fried were fish, meatballs (keftedakia), potatoes (patates tiyanites), eggs, shellfish, and the occasional fried zucchini or eggplant as an appetizer.

Foods to limit

Refined grains: white bread, pasta, tortillas, chips, crackers. Trans fats: found in margarine, fried foods, and other processed foods. Processed meat: processed sausages, hot dogs, deli meats, beef jerky. Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars.

Olive oil is a staple in Mediterranean cuisine and is used in almost every dish. It is known for its health benefits and rich, fruity flavor. Lemon is another common ingredient that is used to add flavor and acidity to dishes. Herbs such as rosemary, thyme, and parsley are used to add flavor to dishes.

Hi! I'm Suzy, a true daughter of the Mediterranean and author of the New York Times Bestselling book The Mediterranean Dish Cookbook: 120 Bold and Healthy Recipes You'll Make on Repeat. From a very early age, I was a part of mother's vibrant kitchen in the Mediterranean city of Port Said, Egypt.