Mediterranean Diet: 40+ Recipe Round Up
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If you haven’t seen the latest buzz the Mediterranean Diet ranked #1 as the easiest and best diet to follow for 2018. Of course, I’m quite partial to the Mediterranean Diet. Fellow Italian dietititian and friend, Meri Raffetto and I published our first Mediterranean Diet Cookbook For Dummies book in 2011, and in September 2017 we published our 2nd edition. The latest edition is updated with the latest research and 20 new recipes.
Here’s the thing, I really believe in the science and the lifestyle of the Mediterranean Diet. This isn’t about weight loss, but about optimal wellness. Think more about mindful eating, not restriction. In order to help folks understand a bit more about the Mediterranean Diet I’ve kicked off a Mediterranean 21-Day Challenge on Facebook (join in if you’d like!) Our focus will be all about following or adding in more Mediterranean foods. If you want to know more abou the science take a peak at this research article.
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Latest Post
Don’t forget to take a peak at my simple minestrone soup (with video instructions) when gearing up for meal planning!
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Meal Planning
The Mediterranean Diet is all about how you pair the plate. There are key ingredients that make up the Mediterranean plate…tomatoes, fresh herbs, seafood, beans, eggs, olives, olive oil, feta, spices, whole grains, honey, nuts, just to name a few. When planning for meals here are 8 things to consider:
1. The meal should have some of the key ingredients listed above.
2. Seafood should be on the plate at least 2 times per week.
3. Add in more whole grains and beans–at least a couple times per week is ideal!
4. Nuts and olive oil daily–snack on a handful of fresh nuts and be sure to cook with extra-virgin olive oil.
5. Remember that pasta is a side dish–not the main star! So, if you opt for a pasta meal, be sure you pair it with fresh greens and a protein.
6. Embrace whole fat yogurt. Whole fat dairy is very filling and satiating, so start with a 1/2 cup each morning and see how you feel.
7. Make 1/2 your plate vegetables and fruits. it is indeed true that folks of the Med eat a lot more fruits and vegetables than we Americans.
8. Scale back the processed foods…you don’t really find protein bars, cereal, or chips being served up on Mediterranean menus, so skip these when creating a Mediterranean Meal Plan!
Check out Oldways for more Mediterranean tips & facts!
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Recipe Round Up
If you are needing inspiration to kick-off this journey try one of these dietitian-approved & Mediterranean-inspired recipes (all images were used with approval from original blogger and image links to their blog post):
[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row admin_label=”row”][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Mediterranean-Turkey-Spinach-Salad.jpg” url=”https://www.theleangreenbean.com/mediterranean-turkey-spinach-salad/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/smashed-avocado-and-chickpea-sandwich61.jpg” url=”https://www.foodpleasureandhealth.com/blog/2015/10/smashed-chickpea-and-avocado-sandwich.html” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Screen-Shot-2017-08-27-at-4.02.20-PM.png” url=”http://blogs.bu.edu/salge/pasta-bean-toss/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Mediterranean-Millet-Salad-2.jpg” url=”http://chelseashealthykitchen.com/2015/05/20/mediterranean-millet-salad-with-sun-dried-tomatoes-and-goat-cheese/” /][/et_pb_column][/et_pb_row][et_pb_row admin_label=”row”][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/polenta.jpg” url=”https://betteristhenewperfect.com/2016/08/29/easy-creamy-polenta-shrimp-and-vegetable-bowls/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Black-Sesame-Salmon-9-768×512.jpg” url=”http://triadtowellness.com/black-sesame-seed-encrusted-salmon/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/naan-pizza.jpg” url=”https://www.amydgorin.com/2017/03/03/tomato-and-white-bean-naan-pizza/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/potato-salad.jpg” url=”http://www.amdietetics.com/recipes/mediterranean-potato-salad” /][/et_pb_column][/et_pb_row][et_pb_row admin_label=”row”][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Grilled-Salmon-with-Orange-Herb-Marinade.png” url=”http://nutritiontofit.com/grilled-salmon/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Grilled-Greek-Salad.png” url=”http://nutritiontofit.com/grilled-greek-salad/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/deviled-eggs.png” url=”https://www.amydgorin.com/avocado-deviled-eggs-with-smoked-paprika/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Greek-Lentil-Power-Bowl-2.png” url=”http://nutritiontofit.com/greek-lentil-power-bowl/” /][/et_pb_column][/et_pb_row][et_pb_row admin_label=”row”][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Mediterranean-Sheet-Pan-Salmon_0080.jpg” url=”https://jessicalevinson.com/mediterranean-sheet-pan-salmon/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/phyllo-fish.jpg” url=”https://thewanderingrd.com/phyllo-fish/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/zucchini-caprese.jpg” url=”https://nourishedsimply.com/zucchini-caprese-salad/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/salmon-potato-cakes.jpg” url=”https://thewanderingrd.com/salmon-potato-cakes/” /][/et_pb_column][/et_pb_row][et_pb_row admin_label=”row”][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Mediterranean-Quinoa-Bake-Cooked-e1495820146883.jpg” url=”http://deliciousandnutritiouseating.com/mediterranean-quinoa-bake/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Greek-e1437525424586.png” url=”https://jessicalevinson.com/greek-zucchini-pie-recipe-redux/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/DSC_0387-e1488054056559.jpg” url=”http://onehungrybunny.com/3-step-mediterranean-style-buddha-bowl/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/pork-souvlaki.jpg” url=”https://thewanderingrd.com/grilled-pork-souvlaki/” /][/et_pb_column][/et_pb_row][et_pb_row admin_label=”row”][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/SCMediterraneanSalmon-300×200.jpg” url=”https://mymenupal.com/slow-cooker-mediterranean-salmon/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/stuffed-avo-best-mvq9zngbpy7k7jw40jtoj9hpwg5denqxlu4dh8mxgg.jpg” url=”http://tastybalancenutrition.com/recipe/tuna-salad-stuffed-avocados-2/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/img_1135.jpg” url=”https://thewanderingrd.com/tzatziki-greek-yogurt-sauce/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” /][et_pb_image 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src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Chai-Spiced.png” url=”https://livelytable.com/avocado-hummus/” /][/et_pb_column][/et_pb_row][et_pb_row admin_label=”row”][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Dark-Chocolate-Brownie-Bites-4.jpg” url=”https://shawsimpleswaps.com/mediterranean-buddha-bowl-couscous/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/chicken-shawarma-salad-129.jpg” url=”https://hungryhobby.net/chicken-shawarma-mediterranean-salad/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” src=”https://www.justwendyjo.com/wp-content/uploads/2018/01/Healthy-Paella.jpg” url=”https://hungryhobby.net/healthy-paella/” /][/et_pb_column][et_pb_column type=”1_4″][et_pb_image admin_label=”Image” 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