The Mediterranean diet isn’t a diet as such but more of a lifestyle change based around eating certain food groups more than others across the week.
Starchy carbohydrates can be eaten daily and include whole grains, bread, beans, pasta and nuts. Fresh fruits and vegetables are to be enjoyed in abundance daily too.
Olive oil, fish and seafood are recommended a few times a week with dairy, eggs and poultry limited to weekly or small quantities daily.
Processed foods, red meat and sweet treats should be restricted ideally to once a month or in small quantities.
The Mediterranean way of living also includes an element of daily physical activity like a brisk walk, bike ride, swimming or going the gym. Chasing your children or grandchildren around the garden totally counts too!
This way of eating dates back centuries but the benefit to health aspect was first studied by husband-and-wife physiologists, Ancel and Margaret Keys in the 1950s. They observed that generally people in the Mediterranean suffered less from health issues like high cholesterol or high blood pressure and realised their diet played a huge part.
As whole grains, pastas and bread are included, it is quite easy to slot into your own lifestyle without feeling like you are depriving yourself too much as it is a great balanced diet.
Taking time to eat meals slowly with family is really important in the Mediterranean, so much so that often shops close over lunch to facilitate this special time. Savouring each mouthful around the table with your own family will therefore make it truly authentic! Related: Anti-ageing foods for youthful skin
Mediterranean recipe ideas to try
Baked fish with tomatoes and olives
Gousto have a fantastic selection of Mediterranean friendly recipes on their website. You could also sign up for their recipe boxes and select Mediterranean options to make it super easy to follow the diet.
Ingredients
15g capers
30g pitted black olives
10g fresh parsley
3 white potatoes
2 basa fillets
120g asparagus spears
125g cherry tomatoes
3 garlic cloves
1 tomato
You’ll also need
butter, milk, olive oil, pepper, salt, sugar, vegetable oil
Method
- Preheat the oven to 240°C/ 220°C (fan)/ 475°F/ Gas 9 and boil a kettle.
Peel the potato and cut them into large bite-sized pieces.
Peel the garlic and finely slice 2 [4] cloves (save the rest for later!)
Add the potatoes and sliced garlic to a pot of boiled water with a pinch of salt, bring to the boil over a high heat and cook for 10-15 min or until fork-tender.
- Meanwhile, chop the tomato[es] and cherry tomatoes into small rough pieces.
Chop the black olives roughly.
Chop (or grate) the remaining garlic.
Combine the chopped tomatoes, olives and garlic in a bowl with 2 tbsp olive oil -this is your tomato tapenade.
- Pat the basa fillets dry with kitchen paper.
Cut 4 pieces of baking paper or tin foil approx. the size of A3 sheets of paper.
Lay each basa fillet in the middle of 2 pieces (doubling it up prevents any leakages!) and place on a baking tray.
Drizzle the fish with olive oil and season generously with salt and pepper.
- Top the fish evenly with the tomato tapenade and season with a pinch of salt, pepper and sugar.
Scrunch the edges of the baking paper together around the fish to form a sealed parcel.
Put the baking tray in the oven for 15 min or until the fish is cooked through.
Tip: your fish is cooked when it turns opaque and flakes easily.
- Meanwhile, heat a large wide-based pan (preferably non-stick) with 2 tbsp [4 tbsp] vegetable oil over a medium-high heat.
Pat the capers dry with kitchen paper.
Once hot, carefully add the capers and cook for 1-2 min until they have puffed up a little, then transfer them to kitchen paper with a slotted spoon and set aside - these are your crispy capers.
Reserve the pan.
- Trim the asparagus spears, discarding the woody ends.
Carefully remove the hot oil from the reserved pan and wipe it clean.
Return the pan to a medium heat with a knob of butter and once melted, add the asparagus with a pinch of salt and a small splash of water.
Cook, covered, for 3 min or until softened.
Meanwhile, chop the parsley finely, including the stalks.
- Return the cooked potatoes to a low heat with a large knob of butter and a splash of milk and mash until smooth.
Remove the pot from the heat, add most of the chopped parsley (save some for garnish!) and mix to combine - this is your garlic and herb mash.
Serve the fish over the garlic and herb mash with the asparagus to the side.
Garnish with the crispy capers and remaining chopped parsley.
Enjoy!
Mediterranean meze bowl
A meze bowl is so bright and colourful and you can mix it up to suit your own tastes. Vegan Recipe Clubhave put together this delicious vegan option but you could add meat or fish if you wanted to.
Ingredients
Green leaves, tomato, cucumber
1-2 falafel, chopped
Hummus, a dollop. Any flavour but regular is probably best
Additions – choose a few
Olives
Stuffed vine leaves (tinned, quite cheap)
Ready-cooked couscous or bulghur in a pouch – use a GF grain such as quinoa if appropriate OR pitta bread
Large pickled chillis
Sundried tomatoes
Artichoke hearts
Lemon wedges to serve
Dressing
Tahini – a tablespoon or two thinned down with lemon juice and water OR a little oil and vinegar
Sweet or hot chilli sauce to drizzle
Method
Assemble, eat and enjoy!
Italian baked chicken
Suzy Karadsheh, from The Mediterranean Dish, has some fabulous recipes and a lot of them have a cook along video on YouTube to watch. Suzy was born and raised in Egypt and her recipes include a wonderful mix of the Med. This Italian baked chicken is one of our favourites, sure to be a crowd pleaser when you place the dish on the table!
Ingredients
2 lb boneless skinless chicken breast
Salt and pepper
2 tsp dry oregano
1 tsp fresh thyme
1 tsp Sweet paprika
4 garlic cloves, minced
3 tbsp Extra virgin olive oil
Juice of ½ lemon
1 medium red onion, halved and thinly sliced
5 to 6 Campari tomatoes, or small Roma tomatoes, halved
Handful chopped fresh parsley for garnish
Fresh basil leaves for garnish
Method
Follow the steps below, or watch Suzy's video to see exactly how this dish comes together:
- Preheat oven to 220 degrees C.
- Pat chicken dry. Place a chicken breast in a large zip-top bag and zip the top (make sure to release any air in the bag first), then place it on your chopping board. Using a meat mallet, pound to flatten the chicken. Repeat the process with the remaining chicken breast pieces.
- Season the chicken with kosher salt and pepper on both sides and place in a large mixing bowl or dish. Add spices, minced garlic, extra virgin olive oil, and lemon juice. Combine to make sure the chicken is evenly coated with the spices and garlic.
- In a large lightly oiled baking dish or pan, spread the onion slices on the bottom. Arrange seasoned chicken on top and add the tomatoes.
- Cover the baking dish tightly with foil and bake for 10 minutes covered, then uncover and bake for another 8 to 10 minutes or so. Watch carefully. This can take less or more time depending on the thickness of your chicken breasts. To be sure the chicken is cooked through, use an instant digital cooking thermometer. It should register 74 degrees C.
- Remove from the heat. Let the chicken breasts rest (cover with foil or another pan) for 5 to 10 minutes or so before serving. Uncover and garnish with fresh parsley and basil. Enjoy with a fresh summer salad for a filling meal.
Greek fish tacos
Tacos are so quick and easy to prepare, as well as being a fun interactive meal for the whole family to enjoy. This recipe by Ali from Gimme Some Oven is so fresh and delicious. The fish can be swapped out for chicken if you would prefer.
Ingredients
1 lb of firm white fish (whatever your preference is)
salt and pepper
1 tablespoon olive oil
8 small soft flour or corn tortillas
2 cups shredded red or green cabbage
1 cup cherry or grape tomatoes, thinly sliced
1 cup kalamata olives, halved
1 cucumber, seeded and diced
1/2 cup crumbled feta cheese
tzatziki sauce for topping
Method
- Season both sides of the fish with a few generous pinches of salt and pepper.
- Heat oil in a large sauté pan over medium-high heat. Add the fish and cook for 2-4 minutes per side, until the fish is cooked through and opaque and flakes easily. (Cooking time will depend on the size/thickness of your fish.) Remove from heat and transfer fish to a separate plate. Use two forks to flake the fish into bite-sized pieces.
- Assemble your tacos by layering the following on flour tortillas: cabbage, fish, tomatoes, olives and cucumber. Then top with feta and tzatziki to taste. Serve warm, with lemon wedges for a squeeze of juice.