The Mediterranean diet is primarily a plant-centered diet, rich in plant-based sources of fat, with contributions from fish, poultry, and a limited amount of dairy.
For years now, the Mediterranean way of life has been looked to for its health benefits. Diets rich in fruits, vegetables, fish, and healthy fats and low in processed foods are good for us — particularly for our hearts.
Following an eating plan like they do in countries such as Greece, Italy, Crete, and some parts of the Middle East has been shown to reduce the riskTrusted Source of heart disease.
It’s also associated with a reduced risk of cancer, Parkinson’s disease, Alzheimer’s disease, and other chronic inflammatory diseases. The American Diabetes Association (ADA)Trusted Source also recommends the diet for diabetes management.
What the Mediterranean diet is all about
The Mediterranean diet draws upon the culinary practices of southern Europe, North Africa, and the Mediterranean Middle East. This eating plan consists primarily of foods available geographically in those regions prior to globalization. The eating pattern originally includedTrusted Source locally grown and seasonal fresh foods.
The modern Mediterranean eating pattern includesTrusted Source the following food groups.
A high intake of:
- legumes
- fruit
- nuts
- whole-grains
- olive oil
- herbs and spices to replace salt
- vegetables
A low-to-moderate intake of:
- fish
- dairy products
- red wine, often with meals
A low intake of:
- saturated fat
- meat
- sweets
- poultry
- processed foods
Learn More: The Mediterranean Food Pyramid »
Healthy fats, like olive oil, should be used in place of others, like butter and vegetable oil. And red wine can even be enjoyed in moderate amounts.
Need some examples? We’ve compiled some of the best, authentic recipes for Mediterranean-style eating. Bon appétit!
1. Fattoush salad
Pita chips in a salad? The crunchy bites mean the fattoush always goes fast in a Middle Eastern meze. The salad features all of the fresh summer salad ingredients you’d find in a traditional garden, along with a lime vinaigrette that has allspice and cinnamon.
2. Bourtheto fish stew
One of the best things about Mediterranean cooking is its simplicity, and this fish stew nails it. From the Greek cooking blog Lemon & Olives, this recipe is low on ingredients and high on flavor.
3. Lemon shrimp pasta
No, pasta doesn’t have to be off-limits when you’re eating healthfully. Choose whole-grain pasta and keep your portion sizes under control, and you’ll have no problem fitting recipes like this one into your daily Mediterranean diet.
4. Cicoria e fagioli
Six ingredients and 20 minutes, and you can have a warm, satisfying, and healthy meal ready for your family. This dish revolves around chicory and beans, with its flavor coming from a blend of seasonings.
5. Halloumi, mushroom, and chorizo tacos
Tacos aren’t exactly Mediterranean, but halloumi is. The salty goat cheese originates from Cyprus, and pairs well with anything savory or sweet. You don’t have to fry the halloumi in this recipe, but if you do, use just a dribble of olive oil.
6. Falafel sandwiches
This vegetarian dish uses dried chickpeas, fresh herbs, and tahini sauce. You can add a pita and sandwich fixings like cucumber, tomato, and greens. The dried chickpeas will have to soak at least 18 hours, so be sure to start this one a day in advance.
7. Zucchini blossoms with bulgur
Have you ever eaten flowers? These zucchini blossoms will make you wonder why you didn’t start sooner. Stuffed with herbs and bulgur wheat, the pretty flowers are just as satisfying to eat as they are to look at.
8. Chickpea and eggplant warm salad
Fresh, satisfying ingredients that won’t put you in a post-meal coma — another benefit of eating Mediterranean-style foods. This salad from Silvia’s Cucina tastes indulgent, but is very healthy.
9. Tabbouleh
Tabbouleh traces its roots to Syria, but you’ll find it in many other Mediterranean restaurants, too. With herbs and fresh lemon juice, it’s refreshing and filling, making it popular as a side dish to falafel or fish, or even as a meal on its own.
10. Louvi
You can eat this one warm in winter, or cold in summer — perfect for a home-prepared work lunch. “Louvi” is what they call black-eyed beans in Cyprus. There are many traditional ways to prepare them — paired with green beans, or zucchini, for example, but this recipe calls for chard.
