Skip to content

Top Navigation

EatingWell EatingWell
  • Healthy Recipes
  • Special Diets
  • Diabetes
  • Healthy Meal Plans
  • Healthy Eating
  • Healthy Lifestyle
  • Healthy Cooking
  • Shop
  • News
  • Videos

Profile Menu

Your Account

Account

  • Join Now
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Login
Subscribe
Pin FB

Explore EatingWell

EatingWell EatingWell
  • Explore

    Explore

    • The Real Cost of Healthy Food

      Today, more Americans than ever—a staggering 50 million people—are experiencing hunger. EatingWell examines the barriers to getting healthy food and what is being done to help. Read More Next
    • 5 Dinners on a Shoestring Budget

      We break down some common go-to meals, along with cost-conscious homemade options. Read More Next
    • 10 Cheap & Healthy Foods to Buy, According to a Dietitian

      We've compiled a list of 10 cheap and healthy foods to help you keep those grocery bills down. Read More Next
  • Healthy Recipes

    Healthy Recipes

    See All Healthy Recipes
    • Healthy Breakfast & Brunch Recipes
    • Healthy Lunch Recipes
    • Healthy Dinner Recipes
    • Healthy Snack Recipes
    • Healthy Dessert Recipes
    • Healthy Soup Recipes
    • Healthy Salad Recipes
    • Healthy Smoothie Recipes
    • Healthy Quick & Easy Recipes
    • Healthy Slow-Cooker & Crockpot Recipes
    • Healthy Kids Recipes
    • Healthy Holiday Recipes
    • Healthy Vegan Recipes
    • Healthy Vegetarian Recipes
    • Healthy Mediterranean Diet Recipes
    • Healthy Diabetes-Friendly Recipes
    • Healthy Low-Calorie Recipes
    • Healthy Weight Loss & Diet Recipes
    • More Lifestyle Diet Recipes
    • More Health Condition Recipes
    • More Dietary Restriction Recipes
    • More Nutrient Focused Recipes
  • Special Diets

    Special Diets

    See All Special Diets
    • Clean Eating Diet Center
    • Mediterranean Diet Center
    • Low-Carb Diet Center
    • Weight Loss Center
    • Dairy-Free Diet Center
    • Gluten-Free Diet Center
    • High-Fiber Diet Center
    • Vegan Diet Center
    • Vegetarian Diet Center
    • Heart-Healthy Diet Center
    • Cholesterol Diet Center
    • Diabetes Diet Center
    • High Blood Pressure Diet Center
    • Low Sodium Diet Center
    • Healthy Aging Diet Center
    • Pregnancy Diet Center
  • Diabetes

    Diabetes

    See All Diabetes
    • Meal Plans for Diabetes
    • Diabetes-Friendly Recipes
    • Diabetes Diet Center
  • Healthy Meal Plans

    Healthy Meal Plans

    See All Healthy Meal Plans
    • Meal Planning 101
    • Dinner Plans
    • Clean Eating Meal Plans
    • Mediterranean Diet Meal Plans
    • Low-Carb Meal Plans
    • Weight-Loss Meal Plans
    • Dairy-Free Meal Plans
    • Gluten-Free Meal Plans
    • High-Fiber Meal Plans
    • Vegan Meal Plans
    • Vegetarian Meal Plans
    • Heart-Healthy Meal Plans
    • Low Cholesterol Meal Plans
    • Meal Plans for Diabetes
    • Blood Pressure Meal Plans
    • Low Sodium Meal Plans
    • Anti-Aging Meal Plans
    • Pregnancy Meal Plans
    • Healthy Kids Meal Plans
    • ThePrep
  • Healthy Eating

    Healthy Eating

    See All Healthy Eating
    • Healthy Eating 101
    • Eat More Vegetables
    • 30-Day Challenges
    • Good Food Fast
    • Healthy Eating for Kids
    • Best Healthy Foods
    • Green and Sustainable Eating
    • The Beet
    • Transformed
  • Healthy Lifestyle

    Healthy Lifestyle

    See All Healthy Lifestyle
    • Wine, Beer & Spirits Guide
    • Entertaining
    • EatingWell in Real Life
    • Plant Your Plate
    • Healthy Pets
    • American Food Heroes
    • Future of Food
    • Food with Purpose
    • Obsessed
  • Healthy Cooking

    Healthy Cooking

    See All Healthy Cooking
    • Healthy Cooking How-To's
    • Ask the Test Kitchen
    • Budget Cooking Guide
    • Thrifty
    • Family Heritage Cooking
  • Shop

    Shop

    See All Shop
    • EatingWell Cookbooks & More
    • EatingWell Frozen Meals
  • News
  • Videos

Profile Menu

Subscribe this link opens in a new tab
Your Account

Account

  • Join Now
  • Email Preferences
  • Favorites
  • Newsletters
  • Manage Your Subscription this link opens in a new tab
  • Help
  • Logout

More

  • Give a Gift Subscription
  • Cooking Light Diet
Login
Sweepstakes

Follow Us

  1. Home Chevron Right
  2. Healthy Recipes Chevron Right
  3. Healthy Lifestyle Diets Chevron Right
  4. Healthy Aging Recipes Chevron Right
  5. 23 Mediterranean Diet Recipes That Support Healthy Aging

23 Mediterranean Diet Recipes That Support Healthy Aging

February 13, 2021
Skip gallery slides
Pin

The Mediterranean diet is touted as the healthiest way of eating and can be especially beneficial as you get older. A new study found that a Mediterranean-style diet, especially eating more leafy greens and less red meat, was associated with better cognitive function and brain health in older adults. To stay more mentally sharp as you get older, try recipes like Mediterranean Lentil & Kale Salad and One-Pot Garlicky Shrimp & Spinach. Healthy aging has never tasted so good.

Start Slideshow

1 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mason Jar Power Salad with Chickpeas & Tuna

View Recipe this link opens in a new tab

This power salad will keep you fueled for hours, thanks to 26 grams of protein and 8 grams of fiber. Tossing the dressing and kale, and then letting it stand in the jar, softens it enough so you don't need to massage or cook it to make it tender.

1 of 23

Advertisement
Advertisement

2 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Salmon with Roasted Red Pepper Quinoa Salad

View Recipe this link opens in a new tab

This zesty quinoa salad is delicious all on its own, with some serious Mediterranean flair. Make a double batch for lunches later in the week.

2 of 23

3 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Chickpea Quinoa Bowl

View Recipe this link opens in a new tab

Quinoa and chickpeas pack this vegetarian grain bowl with plenty of plant-based protein. Whip up a batch of these Mediterranean meals and pack in containers with lids to stash in the fridge for easy, healthy grab & go lunches all week long.

3 of 23

Advertisement

4 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Lentil & Kale Salad

View Recipe this link opens in a new tab

The kale and lentils in this Mediterranean-inspired salad recipe are combined with sweet red peppers and a bold garlic and dried tomato vinaigrette. To cut down on prep time, we use refrigerated steamed lentils, but offer instructions on preparing your own.

4 of 23

5 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Slow-Cooker Mediterranean Chicken & Orzo

View Recipe this link opens in a new tab

Perk up basic chicken breast and whole-wheat orzo with the vibrant flavors of the Mediterranean, like lemon and olives. This load-and-go recipe makes a complete and satisfying meal; just add a green salad.

5 of 23

6 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Salmon & Asparagus with Lemon-Garlic Butter Sauce

View Recipe this link opens in a new tab

Looking for a recipe to help you eat more heart-healthy fish and veggies? Add this salmon and asparagus dinner to your rotation. Not only is it healthy and delicious, this sheet-pan dinner is also easy to make and a breeze to clean up.

6 of 23

Advertisement
Advertisement
Advertisement

7 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Lettuce Wraps

View Recipe this link opens in a new tab

A tangy, nutty tahini dressing brings together no-cook ingredients like canned chickpeas and roasted red peppers for these easy meal-prep lettuce wraps. Make these wraps ahead of time for a grab-and-go lunch or dinner. A few wedges of warm pita finish off the meal perfectly.

7 of 23

8 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Easy Italian Wedding Soup

View Recipe this link opens in a new tab

Forget the marble-size meatballs you find in many versions of this soup. In this easy recipe, they're full-size, full-flavored and plenty filling.

8 of 23

9 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Quinoa Salad

View Recipe this link opens in a new tab

This Mediterranean quinoa salad is chock-full of fresh veggies that marinate in a bright, fresh dressing. It's an easy vegetarian dinner recipe that can also be made ahead as a healthy lunch option.

9 of 23

Advertisement
Advertisement
Advertisement

10 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

One-Pot Garlicky Shrimp & Spinach

View Recipe this link opens in a new tab

Shrimp, spinach and garlic brown and cook quickly for a simple one-pot weeknight dinner. A fast pan sauce gets life from zesty lemon juice, warm crushed red pepper and herby parsley. Serve with a slice of whole-wheat baguette to swipe up every last drop of sauce.

10 of 23

11 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Spanakopita Stuffed Peppers

View Recipe this link opens in a new tab

These stuffed bell peppers have a filling inspired by the Greek spinach pie, spanakopita, but you don't have to worry about working with phyllo, so they're great for an easy vegetarian dinner.

11 of 23

12 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Mediterranean Ravioli with Artichokes & Olives

View Recipe this link opens in a new tab

Store-bought spinach ravioli and a handful of basic pantry items are all you need to get a healthy dinner on the table in 15 minutes. Ingredients like oil-packed sun-dried tomatoes, briny Kalamata olives and toasty pine nuts help to build big flavor fast. If you can't find frozen artichokes, swap in a 15-ounce can (just be sure to drain and rinse them well).

12 of 23

Advertisement
Advertisement
Advertisement

13 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Veggie & Hummus Sandwich

View Recipe this link opens in a new tab

This mile-high vegetable and hummus sandwich makes the perfect heart-healthy vegetarian lunch to go. Mix it up with different flavors of hummus and different types of vegetables depending on your mood.

13 of 23

14 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Warm Fava Bean & Escarole Salad (Scafata)

View Recipe this link opens in a new tab

This easy and beautiful vegetable salad recipe features favas, escarole and peas and is inspired by scafata, the healthy spring salad from Umbria, Italy.

14 of 23

15 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Sweet Potato Carbonara with Kale

View Recipe this link opens in a new tab

In this healthy carbonara recipe, ā€œspiralizedā€ sweet potato noodles take the place of traditional pasta. Kale is added for fiber, flavor and crunch, but any dark leafy green, such as spinach, chard or collards, would also be a nice addition.

15 of 23

Advertisement
Advertisement
Advertisement

16 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi

View Recipe this link opens in a new tab

In this healthy dinner recipe, chicken thighs, Brussels sprouts, cherry tomatoes and packaged gnocchi are all roasted on the same sheet pan for a complete meal that couldn't be easier to make. And though it's simple, this dish gets tons of flavor from Mediterranean seasonings, including garlic, oregano and red-wine vinegar. It all adds up to a dish that's ready to go into heavy weeknight rotation in your house.

16 of 23

17 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Farfalle with Tuna, Lemon, and Fennel

View Recipe this link opens in a new tab

This warm, flaked tuna and lemon pasta recipe is ready in 30 minutes.

17 of 23

18 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Fig & Goat Cheese Salad

View Recipe this link opens in a new tab

The sweet-and-savory combination of the figs and earthy goat cheese will surely satisfy the palate. If you can't find dried figs, try swapping in dried apricots.

18 of 23

Advertisement
Advertisement
Advertisement

19 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Hasselback Caprese Chicken

View Recipe this link opens in a new tab

Using the hasselback technique (cutting crosswise slits every half-inch along the chicken breast) cooks the chicken faster and ensures you get a burst of flavorful gooey filling with each bite. This quick one-pan high-protein and veggie-packed dinner is easy to make and the whole family will love it.

19 of 23

20 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Cauliflower & Kale Frittata Cauliflower & Kale Frittata

View Recipe this link opens in a new tab

Inspired by traditional Spanish tortillas made with potatoes, this healthy frittata recipe swaps potatoes for low-carb cauliflower. Serve it along with kale (or your favorite greens) for brunch or an easy breakfast-for-dinner.

20 of 23

21 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Lemon-Garlic Chicken Penne with Pesto and Spinach

View Recipe this link opens in a new tab

Fresh pesto brilliantly compliments the lemon and garlic flavors of this juicy chicken dinner.

21 of 23

Advertisement
Advertisement
Advertisement

22 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Tortellini Primavera

View Recipe this link opens in a new tab

This creamy tortellini and vegetable pasta is a real crowd pleaser. To make it even quicker, use frozen chopped vegetables instead of fresh. Serve with: A green salad and whole-grain baguette.

22 of 23

23 of 23

Pin
Facebook Tweet Mail Email iphone Send Text Message

Spinach Salad with Beets, Beans & Feta

View Recipe this link opens in a new tab

Salty feta, briny olives and earthy beets give a Greek feel to this vegetarian spinach dinner salad recipe. We prefer the taste and texture of freshly cooked white beans, but you can skip that step and use 2 cups rinsed canned white beans instead. If you have a special olive oil, now's the time to break it out.

23 of 23

Replay gallery

Share the Gallery

Pinterest Facebook

Up Next

Share the Gallery

Pinterest Facebook
Trending Videos
Advertisement
Skip slide summaries

Everything in This Slideshow

Advertisement

View All

1 of 23 Mason Jar Power Salad with Chickpeas & Tuna
2 of 23 Salmon with Roasted Red Pepper Quinoa Salad
3 of 23 Mediterranean Chickpea Quinoa Bowl
4 of 23 Mediterranean Lentil & Kale Salad
5 of 23 Slow-Cooker Mediterranean Chicken & Orzo
6 of 23 Salmon & Asparagus with Lemon-Garlic Butter Sauce
7 of 23 Mediterranean Lettuce Wraps
8 of 23 Easy Italian Wedding Soup
9 of 23 Mediterranean Quinoa Salad
10 of 23 One-Pot Garlicky Shrimp & Spinach
11 of 23 Spanakopita Stuffed Peppers
12 of 23 Mediterranean Ravioli with Artichokes & Olives
13 of 23 Veggie & Hummus Sandwich
14 of 23 Warm Fava Bean & Escarole Salad (Scafata)
15 of 23 Sweet Potato Carbonara with Kale
16 of 23 Sheet-Pan Mediterranean Chicken, Brussels Sprouts & Gnocchi
17 of 23 Farfalle with Tuna, Lemon, and Fennel
18 of 23 Fig & Goat Cheese Salad
19 of 23 Hasselback Caprese Chicken
20 of 23 Cauliflower & Kale Frittata Cauliflower & Kale Frittata
21 of 23 Lemon-Garlic Chicken Penne with Pesto and Spinach
22 of 23 Tortellini Primavera
23 of 23 Spinach Salad with Beets, Beans & Feta

Share options

Facebook Tweet Mail Email iphone Send Text Message
EatingWell

Magazines & More

Learn More

  • About Us
  • Subscribe this link opens in a new tab
  • Contact Us
  • Advertise
  • Content Licensing
  • Recipe Index
  • Jobs

Connect

Follow Us
Subscribe to Our Newsletters
Other Meredith Sites

Other Meredith Sites

  • 4 Your Health this link opens in a new tab
  • Allrecipes this link opens in a new tab
  • All People Quilt this link opens in a new tab
  • Better Homes & Gardens this link opens in a new tab
  • Bizrate Insights this link opens in a new tab
  • Bizrate Surveys this link opens in a new tab
  • Cooking Light this link opens in a new tab
  • Daily Paws this link opens in a new tab
  • Eat This, Not That this link opens in a new tab
  • Entertainment Weekly this link opens in a new tab
  • Food & Wine this link opens in a new tab
  • Health this link opens in a new tab
  • Hello Giggles this link opens in a new tab
  • Instyle this link opens in a new tab
  • Martha Stewart this link opens in a new tab
  • Midwest Living this link opens in a new tab
  • More this link opens in a new tab
  • MyRecipes this link opens in a new tab
  • MyWedding this link opens in a new tab
  • My Food and Family this link opens in a new tab
  • MyLife this link opens in a new tab
  • Parenting this link opens in a new tab
  • Parents this link opens in a new tab
  • People this link opens in a new tab
  • People en EspaƱol this link opens in a new tab
  • Rachael Ray Magazine this link opens in a new tab
  • Real Simple this link opens in a new tab
  • Ser Padres this link opens in a new tab
  • Shape this link opens in a new tab
  • Siempre Mujer this link opens in a new tab
  • Southern Living this link opens in a new tab
  • SwearBy this link opens in a new tab
  • Travel & Leisure this link opens in a new tab
© 2021 EatingWell.com is part of the Allrecipes Food Group. EatingWell may receive compensation for some links to products and services on this website. Offers may be subject to change without notice. All Right Reserved. Use of this site constitutes acceptance of our Privacy Policythis link opens in a new tab Ad Choicesthis link opens in a new tab Terms of Servicethis link opens in a new tab California Do Not Sellthis link opens a modal window Web Accessibilitythis link opens in a new tab
© Copyright . All rights reserved. Printed from https://www.eatingwell.com

View image

23 Mediterranean Diet Recipes That Support Healthy Aging
this link is to an external site that may or may not meet accessibility guidelines.