3 Simple Mediterranean Diet Recipes

The Mediterranean diet has surged in popularity recently, lauded for its myriad health advantages like weight management, enhanced heart health, and lower risk of chronic ailments. This diet showcases recipes that spotlight:

• Vegetarian and vegan choices that spotlight legumes like beans and lentils as essential components.
• Pasta and grains (favor whole grains and whole wheat pasta for strict diet adherence).
• Fish, Seafood, along with select poultry options (an occasional indulgence in lamb is permissible).
• Extra virgin olive oil as the primary cooking oil.
• Natural flavor boosters such as fresh herbs, garlic, onions, and all-natural spices.

If you aim to adopt the Mediterranean diet into your routine but are unsure of where to commence, here are three simple recipes to kickstart your journey:

1. Mediterranean Chickpea Salad

Ingredients:

• 2 cans of chickpeas, drained and rinsed
• 1 red bell pepper, chopped
• 1 cucumber, diced
• ½ cup cherry tomatoes, halved
• ¼ cup Kalamata olives, pitted and chopped
• 4 oz crumbled feta cheese (optional for vegetarians)
• ¼ cup fresh parsley, chopped

Dressing:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the chickpeas, bell pepper, cucumber, tomatoes, olives, feta cheese (if using), and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, salt, and pepper until well combined.
3. Pour the dressing over the chickpea mixture and toss to coat evenly.
4. Serve immediately or refrigerate for later consumption.

2. Grilled Mediterranean Vegetables

Ingredients:

• 1 zucchini, sliced lengthwise into thin strips
• 1 eggplant, sliced lengthwise into thin strips
• 1 red onion, cut into wedges
• 1 red bell pepper, seeded and cut into large chunks
• ½ cup cherry tomatoes

Marinade:

• 3 tablespoons extra virgin olive oil
• 2 cloves of garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the olive oil, minced garlic, oregano, salt, and pepper.
2. Place the zucchini strips, eggplant strips, red onion wedges, bell pepper chunks, and cherry tomatoes in a large bowl.
3. Pour the marinade over the vegetables and toss to evenly coat.
4. Preheat your grill to medium-high heat.
5. Place the vegetables on the grill and cook for 8-10 minutes, turning occasionally until they are tender and slightly charred.
6. Serve as a side dish or add to your favorite grain or pasta for a complete meal.

3. Baked Mediterranean Cod

Ingredients:

• 4 cod fillets (about 6 oz each)
• Salt and pepper to taste
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red pepper flakes
• 1 lemon, sliced

Marinade:

• 3 tablespoons extra virgin olive oil
• 2 cloves of garlic, minced
• Juice of 1 lemon

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a small bowl, mix together the salt and pepper, dried oregano, garlic powder, and red pepper flakes.
3. Place the cod fillets on a baking dish and sprinkle the seasoning mixture over them.
4. In a separate small bowl, whisk together the olive oil, minced garlic, and lemon juice.
5. Pour the marinade over the cod fillets and top each fillet with a slice of lemon.
6. Bake for 15-20 minutes, or until the fish is cooked through and flakes easily with a fork.
7. Serve with your choice of vegetables and grains for a well-rounded meal.

These three recipes exemplify the diverse and nutritious meals available on the Mediterranean diet. Explore a variety of ingredients and flavors to personalize your dishes with favorite fruits, veggies, and proteins.