Delicious Mediterranean Diet Recipes

Welcome to International Mediterranean Diet Month—or as we sometimes like to call it—May! If you’re not familiar, the Mediterranean Diet basics include eating fish, fruits, vegetables, nuts, seeds and whole grains regularly, while eating meat rarely and saying buh-bye to added sugar and processed foods. The diet has been linked to weight loss and preventing heart attacks and strokes.

According to the Mayo Clinic, the Mediterranean Diet consists of:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Enjoying meals with family and friends
• Drinking red wine in moderation (optional)
• Getting plenty of exercise

Not too bad to follow, eh? If you want to try something new that can help your waistline and your health, take a look at the delicious Mediterranean Diet recipes we’ve rounded up on Instagram below.

1. Tzatziki Avocado Salmon Rolls

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A post shared by Easy Recipes ⭐ Kristen Stevens (@theendlessmeal) on Dec 5, 2018 at 4:09pm PST

2. Grilled Salmon Kabobs

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A post shared by Star Fine Foods (@starfinefoods) on May 7, 2019 at 11:53am PDT

3. Mediterranean Bowl with Farro

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Mediterranean bowl with farro ? ? – SUMMER IS COMING. 15 minutes!All my favorite flavors in one bowl, so fresh and healthy I could eat this every day. I made it 4 times last week. Also check out at the bottom how I made the croutons, so easy you’ll never want to buy nasty store-bought again. ➖Ingredients (for 1 person) 1/2 cup farro 1 cup cherry tomatoes 1 small cucumber 1 green onion, diced 1 1-inch section of red onion, diced 1/4 yellow pepper, diced Toppings: olives, (vegan) feta cheese, homemade croutons Dressing: 1 tbsp olive oil 1 tbsp lemon juice, fresh squeezed salt & pepper 1 garlic clove minced Cook farro according to instructions (usually 2:1 water:farro ratio) – I get the 10 minute farro from whole foods which is 1/2 cup farro, 1 cup water. In the meantime, chop all the veggies – tomato, cucumber, green onion, red onion, bell pepper and mix. Prepare dressing and toss it all together. Rinse farro to cool it and mix everything together. Top with olives, (vegan) feta cheese and homemade croutons! ➖HOMEMADE CROUTONS: Dice a slice of bread (ideally a firm type – I used sourdough), coat in oil, sprinkle salt and toast in toaster oven or on stovetop until crispy on both sides. #veganrecipes #veganlunch #plantbaseddiet #plantbasedrecipes #healthyrecipes #easyrecipes #greeksalad #mediterraneandiet

A post shared by Vegan Recipes (@vegansrecipe) on May 6, 2019 at 10:29am PDT

4. Chunky Mediterranean Quinoa Salad

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This is one of my absolute favorite Meal Prep recipes… You wouldn’t think quinoa and veggies could be so delicious. Yet I could stand at the fridge and eat an ENTIRE bowl of this chunky Mediterranean quinoa salad! ?Link to FULL RECIPE from profile ➡️ https://www.aspicyperspective.com/chunky-mediterranean-quinoa-salad/ #aspicyperspective #bestrecipes #recipevideo #cookingvideo #cookingvideos #easyrecipe #easyrecipes #sodelicious #quinoasalad #quinoabowl #quinoarecipes #mediterraneandiet #mediterraneanfood #cucumbersalad #greeksalad #easymealprep #sundaymealprep #easymealprep #easymeals

A post shared by Sommer | A Spicy Perspective (@aspicyperspective) on May 6, 2019 at 5:15am PDT

5. Greek Chickpea Salad

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Loaded with fresh veggies and tossed in a speedy homemade dressing, this vegetarian Greek Chickpea Salad makes healthy eating a breeze! ??????Snag the recipe on peasandcrayons.com or click the link in my profile: @peasandcrayons . . . . #peasandcrayons #healthyfood #healthyeating #salad #saladbowl #veggies #vegetarian #vegetarianfood #vegetarianrecipes #plantbased #cleaneating #cleaneatingideas #mediterraneandiet #greekfood #chickpeas

A post shared by Hi! I'm Jenn! (@peasandcrayons) on Apr 28, 2019 at 1:00pm PDT

6. Shakshuka

Easy recipe in the caption!

 

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In honor of Mediterranean Diet Month, I wanted to share this simple recipe for shakshuka! If you’ve never heard of shakshuka, it’s eggs cooked in tomato sauce, and it’s a quick and easy meal for breakfast or dinner! ⁣⠀ For this individual shakshuka, sauté some sliced bell pepper and onion in a bit of olive oil until tender and then stir in some marinara sauce. Make two indentations in the surface of the sauce with the back of a spoon and crack one egg into each hole. Cover the dish, and cook over medium heat 8 to 10 minutes or until eggs are to desired degree of doneness. Enjoy with crusty bread to soak up the sauce. ⁣⠀

A post shared by Jessica Ivey, RDN (@jessicaiveyrdn) on May 7, 2019 at 1:35pm PDT

Interested in more healthy recipes? Check out these 7 Healthy Spring Recipes to Make Today!

Featured photo by Louis Hansel on Unsplash

Melody Rose Rowan

Melody Rose Rowan is the CEO + hostess with the mostess at @CuteStays. When she isn’t blogging about style and interior design for her blog MustacheMelrose.com, Melody can be found renovating @MaxineTheAirstream with her husband, Scott, or playing with her two rescue dog-sons, Jake and Finn. Say hi at @mustachemelrose!