In this video we share with you 10 simple and delicious Mediterranean Diet recipes that showcase the staples of the Mediterranean Diet. These recipes have plenty of extra virgin olive oil (healthy fats) as well as healthy protein sources, fiber, probiotics and vitamins and minerals. Mediterranean diet recipes are known for their simplicity, ease of preparation, and delicious flavors. With a focus on fresh, whole ingredients, many Mediterranean dishes can be prepared with just a few ingredients and minimal cooking time.
Recipe #1 Greek Salad – https://www.mediterraneanliving.com/authentic-greek-salad-horiatiki-salata/
Recipe #2 Lebanese Hummus – https://www.mediterraneanliving.com/lebanese-hummus/
Recipe #3 Loaded Tzatziki – https://www.mediterraneanliving.com/loaded-tzatziki-yogurt-sauce-with-fresh-dill-garlic-and-cucumber/
Recipe #4 Quinoa Tabbouleh – https://www.mediterraneanliving.com/quinoa-tabbouleh/
Recipe #5 Pasta Alla Puttanesca – https://www.mediterraneanliving.com/pasta-alla-puttanesca-with-canned-tuna-italy/
Recipe #6 Greek Briam – https://www.mediterraneanliving.com/greek-briam-summer-vegetables-baked-in-olive-oil/
Recipe #7 Mediterranean Fish Stew – https://www.mediterraneanliving.com/mediterranean-fish-stew-30-minute-recipe/
Recipe #8 Tuscan White Bean Soup with Sausage and Kale –
Recipe #9 Spinach and Ricotta Frittata – https://www.mediterraneanliving.com/spinach-and-ricotta-frittata-southern-italy/
Here are my guidelines for eating the Mediterranean Diet: https://mediterraneanliving.com/pdf/H…
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Check out our cookbook: Foods of Crete: Traditional Recipes from the Healthiest People in the World by Bill Bradley, R.D. and Koula Barydakis. Purchase on Amazon (to get it fast on Prime) at: https://tinyurl.com/yw875jup
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Our favorite Olive Oil at an amazing price! Use our affiliate link below.
Terra Creta Extra Virgin Olive Oil (3 Liters) – https://amzn.to/3RhS1iK
You might be interested in the Mediterranean Diet because your doctor recommended it. Well, the reason doctors love this way of eating is because it’s been studied extensively. Following the Mediterranean Diet has been shown to decrease the likelihood of every major disease including cancer, heart disease, diabetes and Alzheimer’s. If you are interested in eating this way, let me help you get started. I’ve been eating Mediterranean for 10 years and I’m never going back.
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Recipes from the video can be found here!
Authentic Greek Salad: https://www.mediterraneanliving.com/a…
Tuscan White Bean Soup with Sausage and Kale: https://www.mediterraneanliving.com/t…
Greek Fava: https://www.mediterraneanliving.com/g…
Sheet Pan Salmon with Asparagus and Dill: https://www.mediterraneanliving.com/s…
Loaded Tzatziki: https://www.mediterraneanliving.com/l…
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*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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many people think that you have to be a culinary expert in order to eat a Mediterranean diet but did you know that the healthiest people in the world cook for the most part incredibly simple meals that are full of flavor with Incredible health benefits today I’m going to share with you 10 of my absolute favorite and easiest Mediterranean recipes for more insightful videos about the Mediterranean diet Please Subscribe and click the Bell icon below almost 20 years ago I made my first visit to the Greek island of cre in order to learn more about how the people on the island lived this incredibly beautiful island was where the first studies on the Mediterranean diet occurred back then they had the highest longevity rates in the world and the men live to be the same age as the women I traveled into the villages in cre where they continued to eat the way they did a hundred years ago I discovered that they were cooking incredibly simple recipes full of lots of extra virgin olive oil fresh herbs vegetables beans and occasional grass-fed meat and farm raised fish I ended up writing with koua Vera dois a chef from CRE our best-selling cookbook called foods of C traditional recipes from the healthiest people in the world I think what I learned and what you will see from the recipes I’m about to share with you is that eating the authentic Mediterranean diet doesn’t require a lot of cooking skills why don’t we even have any good skills let’s begin with recipe number one Greek salad which is one of the first Mediterranean Foods I ever tried and still one of my favorite Mediterranean dishes in Greece a meal often begins with a classic Greek salad also known as hya tii this dish features a harmonious recipe of ripe Tomatoes crisp cucumbers sharp red onions Briny camada olives and thick slabs of creamy feta cheese traditionally this salad is dressed with a good amount of extra virgin olive oil sometimes with a splash of vinegar or a squeeze of lemon it’s a staple that dates back to the rural farming communities of Greece where it was a way to use up the day’s Harvest rich in antioxidants and heart healthy fats it’s perfect as a nutritious lunch you can serve this with whole grain sourdough bread to soak up the flavorful juices and enjoy with a chilled glass of white Greek wine for an authentic experience recipe number two Greek briam or baked summer vegetables bam is a testament to the Greek philosophy of using whatever the garden offers this roasted vegetable dish includes a vibrant mixture of zucchini eggplant bell peppers and tomatoes each vegetable is sliced and layered with generous drizzles of olive oil and a Sprinkle of herbs like oregano and Thyme then baked until everything melds into a flavorful caramelized medal briam is often enjoyed with feted cheese crumbled on top and a hearty loaf of country bread to absorb the rich olive oil based sauce making it a fulfilling vegetarian main course or a side dish to grilled meats or fish recipe number three Lebanese hummus hummus is more than just a dip in Lebanese culture it’s a culinary staple with a history that spans many generations often claimed by multiple Middle Eastern cultures it’s made from chickpeas tahini garlic and lemon and this creamy earthy blend is traditionally served as part of a MZ platter it’s enjoyed with warm fluffy pea bread or fresh vegetables for dipping packed with protein and fiber hummus supports digestive health and is a versatile Staple in any Mediterranean Kitchen Recipe number four loaded tsiki or yogurt sauce this sauce combines thick strained yogurt with grated cucumber garlic and fresh herbs like dill or mint tsiki is a staple in Greek households especially during the summer months when its cooling properties are most appreciated it’s traditionally served with grilled chicken or beef such as suvlaki or Euros or simply as a dip with warm bread its probiotic Rich profile makes it a healthy addition promoting gut health and aiding digestion recipe number five Mediterranean fish stew this Mediterranean fish stew often associated with coastal regions like prant and the broader Mediterranean is a Showcase of the Seas Bounty it features a simple base of onions carrots and potatoes into which various types of white fish are gently simmered the dish is akin to many fish stews of the Mediterranean regions which depend on The Catch of the Day seasoned with a hint of smoked paprika the stew is both nourishing and heartwarming providing a rich source of omega-3 fatty acids traditionally it’s served with a toasted baguette or salad making it a hearty meal that celebrates the fisherman’s daily catch recipe number six pasta alut nesca with canned tuna pasta alut nesca is a dish with a story as vibrant as its ingredients originating from Naples the the name translates to Pasta in the style of a prostitute oh Behave hinting at its bold assertive flavors that comes from olives Capers Anchovies and garlic the addition of canant tuna makes this version particularly robust and nourishing it said that the dish was a quick easy meal that could be prepared between client visits today it’s celebrated for its depth of flavor and versatility tuna adds a rich source of omega-3 fatty acids making this dish a Powerhouse for heart health serve it hot with a Sprinkle of freshly grated Parmesan and a glass of red wine for a true Italian experience recipe number seven quinoa tabuli quinoa toui is a modern adaptation of the traditional Middle Eastern salad usually made with bulgar wheat this version uses quinoa a grain that has been cultivated in the andian region of South America for for thousands of years before making its way to kitchens around the globe quinoa is gluten-free high in protein and a fantastic source of all nine essential amino acids making it a favorite among Health enthusiasts in this dish it’s combined with fresh parsley mint tomatoes and a zesty lemon olive oil dressing offering a refreshing side or light meal that symbolizes the blend of old and new culinary Traditions recipe number eight spinach and rata frittata in southern Italy the frittata serves as a versatile dish that can appear at any meal the spinach and rata frittata incorporates eggs fresh ricot and sauteed spinach providing a smooth texture and rich flavor this dish is said to have evolved from the simpler cuchina POA or peasant cooking where leftovers and simple ingredients were transformed into satisfying meals I ideal for any time of day it’s particularly popular at Italian Easter celebrations rich in iron from the spinach and calcium from the ricotta it’s not only delicious but also a nutritional Powerhouse perfect for a quick brunch or a light dinner recipe number nine Tuscan white bean and sausage soup this Hardy soup from Tuscany known locally a zupa Toscana is robust and comforting it combines calini beans it Ian sausage and kale and a Savory broth infused with garlic and Italian herbs the soup’s Origins can be traced back to The Rustic hearty Fair typical of Tuscan Cuisine designed to satisfy the appetites of workingclass Italians each ingredient offers health benefits from the fiber rid beans promoting Digestive Health to the protein packed sausage sustaining energy levels it’s often enjoyed with a slice of crusty bread perfect for dipping into the flavorful broth embodying the essence of a Tuscan meal recipe number 10 Greek yogurt with honey yogurt ending on a sweet note this simple dessert of Greek yogurt topped with honey is a testament to the Greek philosophy of using highquality natural ingredients Greek yogurt is known for its thick creamy texture and is a staple in grease where it is used in both Savory and sweet dishes when drizzled with honey honey it becomes a delightful treat that balances the tanginess of the yogurt with the sweetness of the honey this dish is often enjoyed as a breakfast or a dessert and it’s enriched with probiotics for Digestive Health and honey for its natural energy boosting properties add fresh fruits and nuts to enhance the texture and nutritional value making it a wholesome indulgent treat what I really want you to know about the Mediterranean diet is that it is completely attainable by anyone and it doesn’t take crazy cooking skills I think you will also become more adventurous with your cooking once you have some success at the dinner table let me know if you try any of these recipes which by the way are all linked below check out hundreds more of our authentic Mediterranean recipes at Mediterranean living.com and finally remember to live with purpose love with abandon and eat with passion