4 Quick Easy Mediterranean Diet Recipes

4 Quick Easy Mediterranean Diet Recipes

Want to feel better, look better and live longer? Go Greek! Seriously… the Mediterranean diet has been around for centuries now and is one of the best nutrition plans for overall health.

Consistent research has proven time and time again that individuals who incorporate more fresh produce, fish, healthy fats and whole grains lose more weight and have a significantly lower risk of dementia, depression and heart disease.

Plus, getting started on the Mediterranean diet is simple. Pick up your ingredients by primarily shopping around the perimeter of your super market. Buy the fruits and vegetables that are in season. Choose healthy fats like avocado, nuts and olives. And of course, choose whole grain over any other type of bread.

Need some inspiration to get started once you’ve got a good stock of ingredients? Check out these four quick easy Mediterranean diet recipes.

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4 Fast & Flavorful Mediterranean Diet Recipes

1) Fresh Mediterranean Fish Dish

Fish is one of the cornerstones of the Mediterranean diet. But if you’re not a frequent fish eater – it can be hard to know how to prepare it correctly. Follow this recipe to learn how to get rich, delicious fish for the whole family in less than one hour.

Ingredients:

  • 4 halibut fillets (6-ounce servings)
  • 1 tablespoon your choice of Greek seasoning
  • 1 large tomato, chopped
  • 1 onion, chopped
  • 1 jar olives (5 ounces – pitted)
  • 1/4 cup capers
  • 1/4 cup olive oil 1
  • 1 tablespoon lemon juice
  • Salt and pepper

Directions:

Before you get started with the actual meal preparation, set your oven on 350 degrees to preheat. Begin by placing all fillets on a sizable sheet of foil. Sprinkle Greek seasoning over the fish.

Next, add the capers, onions, tomatoes and other remaining ingredients into a small mixing bowl. Pour spoonfuls of this mixture over the halibut fish fillets. Seal the fillets in the aluminum foil by folding up the edges and then place the large folded aluminum fish packet onto a baking sheet.

Lastly, bake in the fully preheated oven for approximately 30 to 40 minutes or until the fish can easily be flaked with a fork.

2) Greek Salad

Not all salad is good for you. Add-ons like cheese, croutons and dressing can quickly up the calorie count and offset all the benefits of the leafy greens. Fortunately, this Greek salad is good… and good for you!

Ingredients:

  • 3 ripe tomatoes, chopped
  • 2 cucumbers, peeled and chopped
  • 1 red onion, chopped (or 2 green onions)
  • 1/4 cup olive oil
  • 4 teaspoons lemon juice
  • 1 and 1/2 teaspoons oregano
  • Salt and pepper as needed
  • 6 black Greek olives
  • 1 cup feta cheese (optional)

Directions:

All you need is 15 minutes to throw together these fresh, delicious ingredients. Start with a shallow salad bowl or serving platter and begin to mix the tomatoes, cucumbers, and onion together.

Drizzle the olive oil and lemon juice over top and then sprinkle in oregano and pepper and salt as needed. Serve with the fresh olives and crumbled feta cheese over top.

3) Nutty Cinnamon Quinoa

So what does a Mediterranean dieter eat for breakfast? Hint: It’s kind of like oatmeal… but way better! Start your day with this delicious new spin on a classic Mediterranean whole-grain. All you need is 25 minutes to prep and cook this hot, hearty meal.

Ingredients:

  • 1/4 cup chopped raw almonds
  • 1 teaspoon ground cinnamon
  • 1 cup quinoa
  • 2 cups milk
  • 1 teaspoon sea salt
  • 1 teaspoon vanilla extract
  • 2 tablespoons honey
  • 2 dried pitted dates, finely chopped
  • 5 dried apricots, finely chopped

Directions:

First, you’ll need to prepare the almonds. Begin by toasting these in a small skillet over medium heat until they begin to turn golden brown. Then remove them from the heat and set aside.

Combine the quinoa and cinnamon together in a saucepan and warm them over medium heat. Once the mixture is heated through, add milk and sea salt, occasionally stirring until it comes to a boil.

Cover the sauce pan and reduce heat to the lowest setting. The quinoa mixture should cook at a simmer for approximately 15 minutes or so. After it has finished cooking thoroughly, add in the vanilla, honey, apricots, dates and apricots. Serve with the roasted almonds on top.

4) Raw Organic Hummus

Hummus is a natural, healthy treat for Mediterranean dieters that can be served with carrots, celery, pita bread or just about anything your heart desires. And while this particular recipe is easy and quick to initially prepare…it does require a few days of downtime to get the flavor right. But it’s worth the wait, we promise!

Ingredients:

  • 1 1/2 cups garbanzo beans (dry)
  • 2 tablespoons tahini
  • 1 teaspoon sea salt
  • 2 lemons (juiced)
  • 4 garlic cloves garlic, crushed
  • 1 cup filtered or bottled water
  • 1 dash paprika

Directions:

First, soak the beans for a full 24 hours. Drain and let the beans set another day or two, rising a couple times a day. Once the bean’s sprouts reach about 1/2” in length, you can start the process of turning them into hummus.

Boil a large pot of water on the stove. After it comes to a boil, turn down the heat and let it stand for one minute. Add the sprouted beans to the hot water, and let them soak for another minute.

Make sure to thoroughly drain them afterward, or the hummus will be too mushy. Next, throw the beans into the large component of a food processor. Mix in the garlic cloves, tahini, lemons and sea salt. Run the processor until the mixture becomes smooth, and add water as needed.

After the food is done blending, let it set for 5-10 minutes to absorb as much of the water as possible. Once it reaches the desired thickness, transfer to a serving or storage container and garnish with a sprinkle of paprika on top.

Starting the Mediterranean Diet

The Mediterranean Diet is one of the most effective ways to lose weight and live better. It’s not a hard plan to start because the core components are relatively simple: fresh vegetables, nuts, olives, fish.

However, since the contents are simple…that means they can get boring quickly. The best way to stay on the Mediterranean diet is to keep it fun and interesting.

So how do you do that?

Keep an eye out for more quick easy Mediterranean diet recipes, and switch up your ingredient list by buying whatever is currently in season.

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16 thoughts on “4 Quick Easy Mediterranean Diet Recipes

  1. Excellent recipes here and it reinforced an idea that i already had about exploring some mediteranian food and going in that direction in the kitchen going forward, especially as far as that greek salad goes. That looked awesome. Thanks for putting out some good ideas. I like the name of the site too. Epic.

    1. Cheers Chris ( like the name by the way LOL ),

      Great to hear that these recipes appeal to you! Thanks for leaving your opinion on them! 🙂

  2. What an awesome website. You recipes are easy to follow and is making me hungry. Many people think that making “ethnic” foods require so much preparation but this really broke it down for me in a simplistic form. Thank you! The calorie ninja part is my favorite actually about the entire website. It is easy to view, pleasant on the eye, and I would recommend this to everyone I know that is trying to shed the cals.

  3. Hi Chris.

    Thank you for allowing me to comment on your website. I love your website. It is easy to follow and looks professional. I love the ninja theme, it actually grabs attention.

    Thanks for the recipes. The cinnamon one looks Devine.
    I will definitely try it.
    All the best.
    Michelle

  4. These meals sound amazing! Mediterranean food is so freakin good. I always loved those types of veggies. They are so much more interesting than a lot of other healthy choices.

    Salads are great in the summer when it’s too hot to cook. I will definitely be trying some for these some time soon. I just hope my man will like it, he’s a fussy eater! If not, that just means more for me!

    1. Yeah I love this kind of stuff throughout the summer months myself Hannah – always a nice and fresh eat! 🙂

  5. I’ve always enjoyed the Greek Salad and, more recently, have been eating Hummus. All of these recipes seem easy enough to make. I’m going to give this diet a try…. starting with the Halibut dish and Nutty Cinnamon Quinoa.
    With simple and tasty recipes like these, I should be able to lose the 20 pounds that I’m ready to lose!

  6. Mm, sounds delicious! A lot of mediterranean food is amazing to eat. And here you mention two of my favorites: greek salad and humus.

    Thank you for the recipes, I will try the other two dishes too. I think I even feel more healthy eating mediterranean food, therefore it’s great to read that it is.

    I’m also really chuffed that these options seem like beginner’s dishes – you don’t need to be a super-chef to complete any of them (makes a change to most I come across online!).

    1. Hi Linda,

      Yeah I always lean towards the simpler options in recipes etc – I tend to please more site visitors that way…and as you pointed out – we’re not all super-chefs.

      I wouldn’t call myself a good cook actually – these are about my level 🙂

      Thanks for stopping by and trying out our healthy options!

  7. I just started hearing about the Mediterranean diet and now I come across this page. Do you think this diet is better than a paleo diet?

    They are undoubtedly two healthy methods towards eating and I think the Mediterranean diet is one that ,most people do. What we eat contributes towards healthy living and whichever is better will make me rethink the way I eat.

    1. I personally prefer the Mediterranean option Max as I find it more filling the the Paleo option. I also seem to end up with a bad stomach if I stay on the Paleo diet for too long (not going into details there!) 🙂

  8. Thank you for the recipes. I am always searching for new ways to prepare my favorite foods. I love Quinoa and usually make a savory dish for dinner. I have never though to make a sweet version for breakfast. I have recently read several disheartening thinks about what appear to be the healthiest breakfast cereals it is nice to have an alternative.
    I am wondering if substituting Coconut or Almond milk for cow’s milk would work will. I usually buy the unsweetened versions and use Stevia as a sweetener. So I would most likely substitute the honey with Stevia.
    As I said I love finding new recipes but often find it difficult to follow without my personal modification.
    What to you think of the changes I am considering?
    Christine

    1. Yeah those choices will work and work well Christine (depending on your tastes of course!). 

      My three year old son struggles with rashes from certain dairy products so he uses coconut and almond milk on his cereal – loves it! 

      Stevia is also a great choice of sweetener at the end of the day! 

      These changes seem excellent to me Christine – all angled towards the healthier lifestyle. 

      Good on you! 

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