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Healthy Mediterranean Recipes and Menus

Featured Recipes

Seafood Couscous Paella

Whole-wheat couscous soaks up this savory saffron-infused broth.

» Seafood Couscous Paella

Italian Hazelnut Cookies

These crispy cookies are made with Piedmontese staples—hazelnuts and eggs—and called Brutti Ma Buoni: literally, “Ugly But Good.” But they are really more plain-looking than “ugly,” and pack a powerful, sweet, nutty burst of flavor, making them welcome at any table.

» Italian Hazelnut Cookies

Roasted Eggplant & Feta Dip

This roasted eggplant and feta dip gets a kick from a fresh chile pepper and cayenne pepper. There are countless variations on this classic meze (appetizer) in Greece. Out-of-season eggplant or eggplant that has been heavily watered often has an abundance of seeds, which make the vegetable bitter. Be sure to taste the dip before you serve it; if it's a touch bitter, you can remedy that with a little sugar. Serve with toasted pita crisps or as a sandwich spread.

» Roasted Eggplant & Feta Dip

Shrimp Saganaki

Shrimp top a delicious saute of fennel, scallions and feta in this version of saganaki. A saganaki is a shallow, two-handled skillet that is one of the most traditional cooking vessels in Greece. Saganaki is also the fried cheese, made in the pan, that is one of Greece's most famous appetizers.

» Shrimp Saganaki

Butternut Squash Pilaf

Grated butternut squash adds color and nutrients to this brown rice pilaf. Greeks like to use winter squash, especially pumpkin, to make savory and sweet pies, fritters and croquettes, casseroles and myriad other dishes with fall's telltale vegetables, but these dishes are virtually unknown outside the country. It's traditionally made with pumpkin, but since most pumpkins in the U.S. are grown for carving jack-o'-lanterns (and not for cooking), we've modified the recipe to work with readily available butternut squash. The original dish calls for Greek pilaf rice, a short-grained, polished rice that is hard to find outside the country, so we've substituted instant brown rice.

» Butternut Squash Pilaf

Greek Yogurt Cheesecake with Ouzo-Poached Figs

This tangy yogurt cheesecake is topped with ouzo-poached figs inspired by sikomaida, a traditional delicacy from Corfu made with dried figs macerated and kneaded with ouzo and pepper, which are formed into disks and dried in chestnut leaves. It's also delicious with seasonal fruits, fresh or dried and poached, or with whole preserves.

» Greek Yogurt Cheesecake with Ouzo-Poached Figs

Chopped Greek Salad with Chicken

Chicken turns this Greek-inspired salad into a substantial main course. Feel free to substitute other chopped fresh vegetables, such as broccoli or bell peppers, for the tomatoes or cucumber. Use leftover chicken, store-roasted chicken or quickly poach a couple boneless, skinless chicken breasts while you prepare the rest of the salad. Serve with pita bread and hummus.

» Chopped Greek Salad with Chicken


Rich in culture and food history, the nations on the shores of the brilliant azure Mediterranean Sea—Italy, Spain, France, Morocco, Greece, Lebanon, Syria, Turkey and Israel—have all contributed something special to the colorful, vibrant tapestry that is Mediterranean cuisine. Key components of Mediterranean cuisine include heart-healthy olive oil, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat. The flavors are rich, and the health benefits for people choosing a Mediterranean diet are hard to ignore—they are less likely to develop high blood pressure, high cholesterol or become obese. This collection features delicious and nourishing recipes that evoke the essence of the Mediterranean region while helping you work your way toward optimal health.

Download a Free Mediterranean Diet Cookbook!

COMMENTS POSTEDsort icon

The traditional Mediterranean diet is also proven to reduce the incidence of cardiovascular disease (such as heart attacks), cancer, and dementia. So I'm a huge advocate of the diet. For anyone interested, I maintain a healthy lifestyle blog centered on the Mediterranean diet, at www.AdvancedMediterraneanDiet.com/blog/ -------Steve

Steve Parker, M.D., Rio Verde, AZ

Anonymous

09/01/2009 - 5:10pm

Yeah, I realize the Mediterranean diet is very good for you and I thought I was eating healthy, but when I kept a food journal for a couple of weeks I was amazed at how little veggies and fruit I actually ate and how much starchy foods I consumed. Also what's this, one glass of wine for women and two for men? That's just not right - I loooove my red vino!

Anonymous

07/05/2010 - 12:05pm

We believe that the Mediterranean diet is the best diet in the world. It has been here for thousands of years and has been proven over the centuries. We, www.mediterraneandietforall.com joint forces with you to promote it and make the people healthier.
Andreas Chrysos

Anonymous

02/04/2012 - 4:53am

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