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.
- 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
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!
- 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)
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.
- 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
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!
- 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
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.