What are popular Mediterranean dishes?
20 Best Mediterranean Foods1 – Pita.2 – Moussaka.3 – Greek Salad.4 – Baklava.5 – Dolmas.6 – Borek.7 – Mezze.8 – Fattoush Salad.More items...•
What foods are Mediterranean food?
The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea. Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet.
What is a typical Mediterranean lunch?
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.
What is a traditional Mediterranean dish?
Mediterranean food is incredibly popular: pasta, pizza, sausage, wine, gyros, kebab, and falafel can be found just about everywhere.
What are the top 10 foods on a Mediterranean diet?
10 Foods to eat on a mediterranean dietBerries. Due to their high fiber and antioxidant content, berries are one of the best fruits to consume on a Mediterranean diet. ... Greek yogurt. ... Extra virgin olive oil. ... Nuts. ... Whole grains like quinoa. ... Leafy greens. ... Beans like chickpeas. ... Eggplant.More items...•
What vegetables are Mediterranean?
Vegetables common to the traditional Mediterranean Diet include: artichokes, arugula, beets, broccoli, Brussels sprouts, cabbage, carrots, celery, celeriac, chicory, collard greens, cucumbers, dandelion greens, eggplant, fennel, kale, leeks, lemons, lettuce, mache, mushrooms, mustard greens, nettles, okra, onions (red, ...
What cereal can you eat on Mediterranean diet?
Hot Millet Breakfast Cereal The Mediterranean diet encourages consuming plenty of whole grains—and there's no shortage of good-for-you grains to experiment with. Millet, for example, provides a unique alternative to the usual oats or whole wheat toast you might normally turn to at breakfast.
What meats are allowed on the Mediterranean diet?
Mediterranean diet meat The Mediterranean diet focuses on plant-based protein and fish, but poultry can also be included. Choose skinless white meat most of the time, especially when it's baked, broiled or grilled. Limit eating beef, pork or lamb.
What snacks are allowed on the Mediterranean diet?
Mediterranean Diet Snacks Ideas Nuts and Dried Fruits. Nutrition-rich nuts are filled with fiber, antioxidants, protein, unsaturated fat and omega-3 fatty acids. ... Fruits and Vegetables. ... Legumes like Beans and Chickpeas (yes, HUMMUS!) ... Greek Yogurt. ... Early Harvest EVOO and Za'atar Snack.
What makes a meal Mediterranean?
"The Mediterranean diet refers to the patterns of eating that are rich in fruits, vegetables, legumes, whole grains, polyunsaturated fatty acids, and monounsaturated fatty acids," Feller said, adding that filling your plate with these foods and nutrients is linked to myriad health benefits.
Is Greek and Mediterranean food the same?
In short, Greek food is Mediterranean food—but all Mediterranean food is not the same as Greek food. Countries across the sea use many of the same ingredients, but regional variations on both the variety of fruit, vegetables, grains, spices, and seafood give each country its own unique dishes.
21 Authentic Mediterranean Food Recipes
Looking for real, traditional Mediterranean food? Here is a collection of authentic Mediterranean food recipes. These are from a variety of different Mediterranean countries.
Authentic Greek Salad (Horiátiki Salata)
In 2014, I visited Greece for the first time. I had waited my entire life to eat real Greek food seeing that I’m half Greek. I was also hoping to collect some authentic Mediterranean Diet recipes. I arrived in Athens and was set to go on a study tour throughout the country.
Armenian Losh Kebab (Lamb and Beef Burgers)
The losh kebab is a large burger made with fifty percent lamb, fifty percent beef. It is mixed with amazing herbs, spices, and chopped white onion. It’s an absolute flavor bomb. There is lots of fresh parsley and onion chopped up and mixed into the beef and lamb burgers. I also notice a slight tomatoey flavor which is from the tomato paste.
Black Eyed Peas with Fresh Dill, Olive Oil and Orange Slices
Black eyed peas with Fresh Dill, Olive Oil and Orange Slices is one of my all-time favorite Mediterranean Diet recipes. How can you go wrong with fresh dill, fresh parsley, green onions, orange slices, and 1 cup of extra virgin olive oil. As you prepare this amazing dish, I would highly recommend resisting the urge to cut back on the olive oil.
Egyptian Lentils with Rice and Pasta (Koshari)
Koshari, also spelled Kushari, is the national dish of Egypt. It is one of the best Mediterranean diet recipes for using up things in your pantry. You can find Koshari in food carts and restaurants all over Egypt (and now you can make it in your own home!). This dish requires cooking everything separately and assembling it all at the end.
Get inspired by Greek, Tuscan and Moroccan flavors. You'll find fresh vegetables and herbs in these delicious Mediterranean recipes
Get inspired by Greek, Tuscan and Moroccan flavors. You'll find fresh vegetables and herbs in these delicious Mediterranean recipes.
Feta Shrimp Skillet
On our honeymoon in Greece, my husband and I had a dish like this one. I tried to re-create the flavors in this recipe when we got home. When I make it now, it brings back such wonderful memories. —Sonali Ruder, New York, New York
Double-Duty Chicken with Olives & Artichokes
My grandmother came from the region around Seville, Spain, where olives are produced. They get a starring role in her scrumptious chicken. —Suzette Zara, Scottsdale, Arizona
Greek Beef Pitas
A local restaurant that's famous for pitas inspired me to make my own Greek-style sandwiches at home. Feel free to add olives if you'd like. —Nancy Sousley, Lafayette, Indiana
Spanakopita Pinwheels
I'm enthralled with spanakopita, and this spinach and feta pinwheel recipe was a quick and easy way to enjoy it. I have used this for teacher get-togethers and family events. —Ryan Palmer, Windham, Maine
Quick and Easy Baklava Squares
I love baklava but rarely indulge because it takes so much time to make. Then a friend of mine gave me this simple recipe. I’ve made it for family, friends and co-workers—they can’t get enough. I’m always asked to bring these squares to special gatherings and parties, and I even give them as gifts during the holidays.
Moroccan Flatbreads
My family loves these tacos with Middle Eastern seasoning lots of vegetables. Ground turkey or beef may be substituted for the lamb. —Arlene Erlbach, Morton Grove, Illinois
What does eating the Mediterranean way (or the Mediterranean Diet) Look Like?
I should point out that this post is not necessarily about the Mediterranean diet. You should review this post: what is the Mediterranean diet and how to follow it for more information. But, the majority of the recipes in this roundup do follow the Mediterranean way of eating and are a great place to start as well.
Best Mediterranean Recipes to Try in 202 2
To see each recipe, simply click on the recipe name highlighted in blue.
Mediterranean breakfast
There is no shortage of Mediterranean breakfast recipes here on the site, but this year, two breakfast recipes won everyone's heart:
Mediterranean Dinner Recipes & Mains
Baked Chicken Thighs. Can't go wrong with comforting juicy chicken, coated in a bold Mediterranean rub and baked in a high-heated oven.
Mediterranean S alads and Sides
Greek Salad. A classic that everyone loves made with the perfect combination of garden veggies and finished with blocks of feta cheese and kalamata olives. If you like, you can use my ladolemono dressing on this delicious salad.
Appetizers and Mezze
I have the largest selection of Mediterranean mezze and small plates, it is my favorite way to eat! But here are a few reader favorites for this year:
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Healthy Meal Plans
Meal prep a week's worth of delicious Mediterranean diet lunches in under an hour.
More Healthy Meal Plans
A full week of easy-to-make low-carb meals, plus prep-ahead notes for making the busy weekdays less stressful.
30 Days of Mediterranean Diet Dinners
The Mediterranean Diet loaded with fruits, vegetables, whole grains, legumes, and olive oil is one of the world's healthiest styles of eating. Here are EatingWell's best Mediterranean diet dinner recipes, from colorful sheet-pan recipes to veggie-packed pastas.
